Kodi mumadziwa kukokera mmwamba?

Mapull-ups ndi masewera olimbitsa thupi omwe amagwira ntchito msana, mikono ndi pachimake, kulimbitsa mphamvu ndi misala ya minofu, ndikupanga thupi lanu.

Kuonjezera apo, mosiyana ndi maphunziro a gawo limodzi monga kunyamulira zolemera, kukoka-mmwamba kungalimbikitse kugwirizana kwa thupi lonse ndi luso la masewera, komanso kupititsa patsogolo luso la masewera.

Kodi kupanga muyezo kukoka-mmwamba?

Choyamba, kuti mupeze kapamwamba, kutalika kuyenera kukhala mkono wanu wowongoka, chidendene kuchokera pansi pafupifupi 10-20 cm.

Kenako, gwirani bar ndi manja anu kuyang'ana kunja ndi zala zanu kuyang'ana kutsogolo.

Kupumulani, limbitsani pachimake chanu, kenaka kukoka mpaka chibwano chanu chili pamwamba pa bar, mukutulutsa mpweya.

Pomaliza, tsitsani pang'onopang'ono ndikupumanso.

Kukoka ndi mayendedwe a anaerobic omwe safunikira kuchita masewera olimbitsa thupi tsiku lililonse, sungani pafupipafupi maphunziro tsiku lililonse, 100 nthawi iliyonse, yomwe imatha kugawidwa m'madyerero ambiri.

Ndiye, ubwino wochita zokoka 100 tsiku lililonse ndi chiyani?

Kuchita kukoka kwa 100 patsiku kwa nthawi yayitali kumatha kukulitsa minofu ndi mphamvu, kusintha kaimidwe ka thupi ndi kukhazikika, komanso kukulitsa luso lamasewera.

Kuphatikiza apo, kutsatira zokoka kumathanso kulimbikitsa kufalikira kwa magazi, kulimbitsa ntchito yamtima, kumalimbitsa chitetezo chamthupi ndikupewa matenda osatha, ndikuwongolera thanzi lawo.

Mwachidule, kuchita kukoka-mmwamba, tcherani khutu pang'onopang'ono kuwonjezera kuchuluka kwa maphunziro, monga: kuyambira otsika Chikoka-mmwamba, pang'onopang'ono kupititsa patsogolo mphamvu ya minofu, ndiyeno kuchita muyezo Chikoka-mmwamba maphunziro, kuti inu bwino kumamatira ndi kupewa kusiya theka.