Chifukwa chiyani ndimalimbikira kuchita zolimbitsa thupi tsiku lililonse?
1️⃣ kukulitsa mawonekedwe aminofu. Mapush-ups amatha kugwiritsa ntchito minofu yathu ya pachifuwa, deltoids, mikono ndi ziwalo zina za minofu, kuti mizere ya thupi lathu ikhale yolimba.

2️⃣ Kupititsa patsogolo ntchito ya mtima ndi mapapo. Ma push-ups amathandizira kufalikira kwa magazi ndikuwonjezera kutengeka kwa okosijeni m'thupi. Poyamba, mutha kukankha 10 panthawi imodzi, ndipo pakapita nthawi mudzatha 30 +.

3️⃣ Kuwotcha bwino mafuta. Kukankhira mmwamba kumatha kulimbitsa gulu lapamwamba la minofu ya thupi, kuchuluka kwa minofu kumatha kulimbikitsa mayendedwe oyambira, kukulolani kuwotcha zopatsa mphamvu zambiri patsiku, kuthandizira kutentha mafuta ndi mawonekedwe.

4️⃣ Limbikitsani kudzidalira kwanu. Kumamatira kwa nthawi yayitali ku kukankhira-mmwamba, thupi lidzakhala bwino, kaimidwe kadzakhala kowongoka, mphamvu idzakhala yamphamvu, ndipo kudzidalira kudzawonjezeka, kotero kuti mutha kukumana ndi zovuta m'moyo mofatsa.

Kodi kumamatira bwanji kukankhira-mmwamba maphunziro? Ingoyambani kuchokera pa chiwerengero cha 100, chogawidwa m'magulu angapo kuti mutsirize, kuphunzitsa kamodzi tsiku ndi tsiku, kutsatira masabata a 4, chiwerengero cha kukankhira chidzakhala bwino kwambiri. Panthawiyo, yesani kukankhira mtunda wautali, kukankha kwa diamondi ndi mayendedwe ena kuti muwongolere kuvuta kwa maphunziro!