Kukhala ndi thupi lochepa thupi komanso thupi labwino kwambiri ndilo kufunafuna kwa anthu ambiri, zomwe zikutanthauza kuti amawoneka bwino mu zovala, kukongola kwawo kudzakhala bwino, mawonekedwe awo amawoneka bwino, ndipo anthu adzakhala ndi chidaliro.

Kuphatikiza pa kudziletsa pazakudya, thupi labwino limafunikiranso kupanga mawonekedwe olimba, masewera olimbitsa thupi a aerobic amatha kulimbikitsa thupi kuwotcha mafuta, komanso kuphunzitsa mphamvu kumatha kulimbikitsa minofu ndikujambula mzere wabwino kwambiri wa thupi.

Komabe, nyengo yozizira imakhala yozizira, anthu ambiri safuna kupita panja, ndipo alibe mphamvu yopita ku masewera olimbitsa thupi. Ndipotu, pali ubwino wambiri wochita masewera olimbitsa thupi m'nyengo yozizira, monga:
1, kutsatira masewera olimbitsa thupi m'nyengo yozizira kumathandizira kukana kuzizira kwa thupi, kulimbikitsa kufalikira kwa magazi, kusiya miyendo kutenthedwa, kulimbitsa qi ndi magazi, kugona bwino kudzakhala bwino.
2, kutsatira zolimbitsa thupi m'nyengo yozizira kumatha kupititsa patsogolo chitetezo chamthupi, kuchepetsa kutuluka kwa matenda ozizira ndi kutentha thupi, kukhala ndi thupi lolimba, kusintha index ya thanzi.
3. Kutsatira masewera olimbitsa thupi m'nyengo yozizira kumatha kuonjezera kudya kwa calorie, kusunga zochitika za thupi, kuchepetsa kudzikundikira kwa mafuta, ndi kuchepetsa chiopsezo chosungira nyama m'nyengo yozizira.
4, kuumirira kuchita masewera olimbitsa thupi m'nyengo yozizira kumatha kukhalabe ndi nyonga, kukhala ndi chizolowezi chodziletsa, kukulitsa kuleza mtima ndi kupirira kwa thupi, mutha kukumana ndi kudzikonda.

Choncho, m'nyengo yozizira, ndikofunika kwambiri kuti mukhale ndi chizolowezi chochita masewera olimbitsa thupi, musalole kuti thupi likhale lotonthoza, mwinamwake mafuta ndi osavuta kudziunjikira.
Pali njira zambiri zolimbitsa thupi, simuyenera kupita panja, mutha kutsegulanso masewera olimbitsa thupi kunyumba, kuchita zolimbitsa thupi, kutsatira nthawi inayake, komanso kukulitsa kugunda kwa mtima, kukwaniritsa cholinga chowotcha. mafuta kulemera, kotero kuti thupi pang'onopang'ono woonda pansi.
Maphunziro apanyumba amatha kuchitidwa pogwiritsa ntchito nthawi yocheperako, osakhudzidwa ndi nyengo, njira yochitira masewera olimbitsa thupi imasinthasintha, bola mukamamatira, mutha kupanga gawo loyenera la thupi.

Otsatirawa amagawana zochita 7 zolemetsa, kuchita masewera olimbitsa thupi tsiku lililonse, kuti akuthandizeni kuchotsa mafuta m'thupi, khalani ndi thupi labwino!
Sunthani 1: Kudumpha jacks (20-30 masekondi, kupita kusuntha kwina)

Sunthani 2: Squat ndi manja anu opanda kanthu (10-15 reps, sunthirani kusuntha kwina)

Sunthani 3: Kubwerera kumbuyo kwa lunge squat (masekondi 20-30, mukuyenda kwina)

Sunthani 4: Plank (gwirani masekondi 30 ndikusunthira kusuntha kwina)

Sunthani 5: Thandizo lakumbali (gwirani masekondi a 30, pitani kusuntha kwina)

Sunthani 6: Kuthamanga kwamapiri (kugwirani masekondi 30, sunthirani kusuntha kwina)

Kuyenda 7: Bicycle yokhazikika (gwirani maulendo 10, sunthirani kumayendedwe ena)

Zindikirani: Zochita zonse 4-5 nthawi, kuphunzitsa kamodzi tsiku lililonse, perekani minofu nthawi yopuma, kuti muthe kukolola bwino chithunzithunzi.