Atsikana ambiri amachita masewera olimbitsa thupi ndipo amanyalanyaza zolimbitsa thupi. Kwa amayi, kuphunzitsa mphamvu si njira yokha yochitira masewera olimbitsa thupi, komanso maganizo pa moyo.

Nawa maubwino asanu ndi limodzi ophunzitsira mphamvu kwa amayi kuti awonetse zotsatira zabwino zomwe zimakhala ndi thupi lawo komanso thanzi lawo.

1. Sinthani kukula kwa thupi lanu

Kuumirira kulimbitsa thupi kungathe kulimbikitsa gulu la minofu ya thupi, kungapangitse kuti thupi la amayi likhale lolimba kwambiri, monga: squat kuchita chiuno chokwanira, mzere wophunzitsira m'mimba wa vest, kukokera, kupalasa kubwereza kwachigololo, kuwonjezeka kwa thupi lamtunduwu, osati zimangopangitsa amayi kuwoneka athanzi, komanso kumapangitsanso kudzidalira.

2. Limbikitsani kagayidwe kake

Kuchita masewera olimbitsa thupi kumawonjezera minofu yanu, zomwe zimapangitsa kuti thupi lanu likhale ndi mphamvu zowonjezera, zomwe zikutanthauza kuti thupi lanu limatentha zopatsa mphamvu zambiri tsiku lililonse, zomwe zimathandiza kuchepetsa mafuta komanso kukhala ndi thanzi labwino.

Kwa iwo amene akufuna kuonda bwino ndikukhala ndi thupi lochepa la amayi, kuchita masewera olimbitsa thupi mosakayika ndi njira yabwino yopititsira patsogolo kuwonda.

3. Sinthani kachulukidwe ka mafupa

Kuphunzitsa mphamvu kungapangitse kuti mafupa azikhala ochuluka kwambiri komanso achepetse chiopsezo cha matenda osteoporosis, omwe ndi ofunika kwambiri kwa amayi chifukwa amayi amatha kudwala matenda osteoporosis pambuyo posiya kusamba. Ndi maphunziro a mphamvu, amayi amatha kusunga mafupa awo athanzi ndikukupangitsani kuyang'ana achinyamata.

4. Kupititsa patsogolo ululu wammbuyo

Maphunziro amphamvu okhazikika amalimbitsa minofu yapakati, kuphatikizapo yomwe ili pamimba, kumbuyo, ndi mbali zonse za msana. Kulimbitsa minofu yapakati iyi kumathandizira kukhazikika kwa msana ndikuchepetsa ululu wammbuyo chifukwa chokhala nthawi yayitali kapena kuyimirira.

Kwa amayi omwe nthawi zambiri amamva ululu wammbuyo, kuphunzitsa mphamvu ndi njira yabwino yotsitsimutsa minofu ndikuwongolera thupi lanu.

5. Khalani wamtali ndi wowongoka

Kaimidwe koyenera ndi kofunikira pamasewera, ndipo kuphunzitsa mphamvu kungathandize amayi kukhala ndi zizolowezi zoyenera komanso kuchepetsa kuwonongeka kwa minofu ndi mafupa chifukwa cha kusakhazikika bwino.

Kupyolera mu maphunziro a mphamvu, amayi amatha kusintha mavuto a thupi monga chifuwa cha hunchback, kupanga mawonekedwe aatali komanso owongoka, kuti mukhale ndi khalidwe labwino komanso fano.

6. Mangani mphamvu ya minofu ndi kupirira

Kuphunzitsa mphamvu kwa nthawi yaitali kungapangitse kukhazikika kwa miyendo ya m'munsi ndi msinkhu wawo wa mphamvu, kotero kuti mkono ukhale ndi mphamvu, zomwe zingapangitse amayi kukhala omasuka m'moyo wa tsiku ndi tsiku, kutali ndi fano la kufooka.

Chifukwa chake, abwenzi achikazi ayenera kuyesetsa mwamphamvu kuphunzitsa mphamvu ndikuwona zodabwitsa zosatha zomwe zimabweretsa.

Atsikana angoyamba maphunziro amphamvu, mutha kugula ma dumbbells a 2-3KG, kuyamba maphunziro kunyumba. Maphunziro a mphamvu amatha kuyamba ndi masewera olimbitsa thupi monga squats, push-ups, mabenchi osindikizira, ndi kupalasa, zomwe zimatha kuchita masewera olimbitsa thupi ambiri m'thupi, motero kumapangitsa kuti minofu igwire bwino ntchito ndikupeza phindu lochuluka.