Ngati simuyesa miyendo yanu, mukuchita pachabe!

Amuna ndi akazi onse ayenera kumvetsera kuphunzitsidwa kwa mwendo, mwendo ndi gulu lalikulu la minofu ya thupi, kufunikira kwa maphunziro a mwendo ndikutali kwambiri.

Anyamata amatha kulimbikitsa katulutsidwe ka testosterone, kukhalabe ndi mphamvu zolimba, milingo ya testosterone imatha kulimbikitsa kukula kwa minofu, kukupangitsani kukhala amphamvu, kukhalabe achichepere.

Maphunziro a miyendo ya Atsikana amatha kusintha chiuno chosalala ndi miyendo yokhuthala, kupanga chiuno chodzaza, kupanga mizere yolimba, komanso kukhala ndi mawonekedwe opindika.

Kuchita masewera olimbitsa thupi anthu mwendo akhoza kulinganiza kukula kwa thupi, kukuthandizani kudutsa nthawi ya botolo, kupititsa patsogolo kukhazikika kwa miyendo yapansi, mphamvu zophulika, kuti mukweze kulemera kwakukulu, mukhale ndi mzere wabwino wa thupi.

Kuphunzitsa mwendo kwa anthu onenepa kumatha kukulitsa zokhutira za minofu, kulimbikitsa kagayidwe kachakudya, kukulolani kudya zopatsa mphamvu zambiri tsiku lililonse, kuwongolera bwino kutentha kwamafuta ndi mapangidwe ake, ndikupanga thupi lochepa thupi.

Okalamba, fupa kachulukidwe adzachepa, amaumirira pa maphunziro mwendo akhoza kulimbikitsa kashiamu mayamwidwe, bwino bwino mafupa osalimba, komanso kupewa kuwonongeka kwa minofu, dzanzi miyendo, kuzizira, kusintha kusinthasintha kwa miyendo, kukhalabe amphamvu ndi kusinthasintha miyendo.

Oyamba amayamba bwanji kuphunzitsa miyendo?Titha kuyamba ndi zolemetsa zochepa kapena masewera olimbitsa thupi aulere ndikuwonjezera pang'onopang'ono zovuta za maphunziro, kuti titha kuchita masewera olimbitsa thupi moyenera komanso motetezeka.

Otsatirawa nawo gulu la zochita maphunziro mwendo oyenera oyamba kumene, kuphunzira ntchito muyezo, m'mbuyo liwiro la zochita, kuti kusintha mwendo maphunziro zotsatira, kusunga pafupipafupi 3-4 masiku zolimbitsa thupi.

1. Squat (15 reps, 4 seti zobwerezabwereza)

Kuyenda 2. Lunge kumanzere ndi kumanja (kubwereza 10-15 mbali iliyonse, seti 2)

Zochita 3. Single leg box squat (10-15 kubwereza mbali iliyonse, 2 seti)

Kuyenda 4, kuyimirira kumbali mwendo kukweza mwendo (nthawi 15 mbali iliyonse, seti 2 zobwerezabwereza)

Kuyenda 5. Lunge squat (nthawi 10-15 mbali iliyonse, seti 2 zobwerezabwereza)

Kusuntha 6, kulumpha squat (kubwereza 10-15 mbali iliyonse, seti 2)