Kukoka-mmwamba ndi kayendedwe ka golide kuti azichita masewera olimbitsa thupi a minofu yam'mwamba, yomwe imatha kuchitidwa kunyumba, komanso ndi chimodzi mwa zinthu zoyesedwa m'kalasi ya maphunziro a thupi la sekondale.

Kumamatira kwa nthawi yayitali kumaphunziro a kukoka kumatha kupititsa patsogolo mphamvu za thupi, kuwongolera kulumikizana kwa thupi ndi kukhazikika, kukuthandizani kupanga mawonekedwe owoneka bwino opindika makona atatu, ndikuwongolera zofunikira za metabolic, kuletsa kudzikundikira kwamafuta.

Kumamatira ku maphunziro kukoka-mmwamba, akhoza kulimbikitsa kufalitsidwa kwa magazi, yambitsa mapewa ndi kumbuyo, mkono minofu gulu, kukuthandizani kusintha ululu msana, mavuto kupsyinjika kwa minofu, komanso kusintha kaimidwe, mawonekedwe kaimidwe molunjika.

Kwa anthu ambiri, kuphunzitsa kukoka kumakhala kovuta, mutha kumaliza kukankha-10 mosavuta, koma osati kumaliza kukoka kokhazikika. Ndiye mungamalize zokoka zingati nthawi imodzi?

Kodi kukokera mmwamba ndi chiyani? Phunzirani mfundo izi:

1️⃣ Choyamba pezani chinthu chomwe chingagwire, monga chopingasa chopingasa, chopingasa, etc. Gwirani manja anu mwamphamvu pa bar yopingasa, kwezani mapazi anu pansi, ndipo manja anu ndi thupi lanu likhale lolunjika.

2️⃣ Pumirani mozama ndikupumula thupi lanu musanayambe kuchita zokopa.

3️⃣ Kenako pindani manja anu ndikukokera thupi lanu mmwamba mpaka chibwano chanu chikafika pa bar yopingasa. Panthawiyi, mkono uyenera kupindika kwathunthu.

4️⃣ Gwirani malo. Pamalo anu apamwamba, gwirani malowo kwa masekondi angapo. Thupi lanu liyenera kuima molunjika ndi mapazi okha pansi.

5️⃣ kenako dzichepetseni pang'onopang'ono kubwerera pomwe munayambira. Pa nthawiyi, mkono uyenera kutambasulidwa mokwanira. Bwerezani mayendedwe omwe ali pamwambapa, tikulimbikitsidwa kuchita ma seti 3-5 a 8-12 reps nthawi iliyonse.

Nazi zinthu zingapo zomwe muyenera kukumbukira pochita kukoka-ups:

1. Sungani thupi lanu mowongoka ndipo musamapindike m'chiuno kapena kumbuyo.

2. Osagwiritsa ntchito inertia kukakamiza, koma dalira mphamvu ya minofu kukoka thupi.

3. Mukamatsitsa thupi lanu, musamatsitsimutse manja anu mwadzidzidzi, koma muchepetse pang'onopang'ono.

4. Ngati simungathe kumaliza kukokera, yesani kukokera pang'ono, kapena gwiritsani ntchito Edzi kapena kuchepetsa vutolo.