Mapull-ups ndi njira yoyambira yophunzitsira mphamvu zapamwamba za thupi, zomwe zimatha kulimbitsa mphamvu ya minofu ndi kupirira, ndikupanga mizere yolimba ya minofu.

Pakusuntha uku, muyenera kukonzekera kapamwamba kopingasa, kuyimirira papulatifomu, ndiyeno mugwiritse ntchito mphamvu za manja anu ndi kumbuyo kuti mukokere thupi lanu mpaka chibwano chanu chidutse kutalika kwa nsanja.

Chifukwa chiyani kukoka-ups?Mapindu a 5 omwe angabwere:

1. Wonjezerani mphamvu yapamwamba ya thupi: Kukoka ndi njira yabwino kwambiri yophunzitsira mphamvu yapamwamba ya thupi yomwe imatha kulimbitsa mapewa, kumbuyo ndi mphamvu ya mkono ndikupanga chithunzi chowoneka bwino cha makona atatu.

2. Limbikitsani kupirira kwa thupi lanu: Kukoka kumafuna mphamvu zokhazikika ndi chipiriro, kulimbikira kwa nthawi yaitali kudzakulitsa kupirira kwa thupi lanu ndi kukhazikika kwa minofu, ndikupangitsani kukhala amphamvu kwambiri.

3. Kuchita masewera olimbitsa thupi apakati: Kukoka kumafuna kugwirizana kwa thupi lonse, zomwe zingathe kusonyeza kukhazikika ndi mphamvu za minofu yapakati ndikukuthandizani kuti mukhale ndi masewera olimbitsa thupi.

4. Kupititsa patsogolo ntchito ya cardiorespiratory: Kukoka kumafuna mpweya wambiri wa okosijeni, womwe ukhoza kulimbikitsa kuyendayenda kwa magazi ndikuwongolera bwino ntchito ya mtima.

5. Limbikitsani kagayidwe kanu kagayidwe kake: Kukoka ndi maphunziro apamwamba omwe angalimbitse minofu ya thupi lanu, kuonjezera kagayidwe kake kake, kuwotcha mafuta, kuchepetsa mwayi wopeza mafuta, ndikuthandizani kupanga chithunzi chabwino.

Kodi kuchita kukoka-ups molondola?

1. Pezani nsanja yoyenera: Pezani nsanja yotalikirapo yomwe imalola kuti chibwano chanu chikwere pamwamba pa nsanja.

2. Gwirani m’mphepete mwa nsanja: Gwirani m’mphepete mwa nsanjayo m’njira yaikulu kapena yopapatiza, manja anu atawongoka.

3. Kutsika pang'onopang'ono: Chepetsani thupi lanu pang'onopang'ono mpaka manja anu atawongoka, ndiyeno muwakokere ndi kubwereza.

Mwachidule: Kukoka ndi njira yabwino kwambiri yophunzitsira yomwe sikuti imangowonjezera mphamvu ya minofu ndi kupirira, komanso imapangitsa kuti thupi likhale lokhazikika komanso ntchito yamtima.Ngati mukufuna kukhala amphamvu, yesani zokoka.