Atamva mawu akuti "masewera olimbitsa thupi" mwinamwake, anthu ambiri adzawona chiwerengero cha munthu wopuwala, ndi minofu yotuluka kumalo onse, monga Arnold Schwarzenegger. Ndipo sizingakhale zolakwika, chifukwa kumanga thupi, mphamvulifting komanso ngakhale armwrestling ndi mitundu yokha ya masewera olimbitsa thupi omwe amayenera kupanga gulu lina la minofu kapena kuwonjezera mavoti awo. Koma pali zovuta zochitika za masewera olimbitsa thupi, okonzedwa makamaka kwa asungwana omwe akufuna kukhala ndi mawonekedwe okongola, koma musamawonjezere minofu. Choncho musaganize kuti ngati mutha kuyamba masewera olimbitsa thupi, ndiye kuti mutenge minofu yaikulu. Inde, ndi ma gyms sizinali zofunikira pano. Zoona, sikuti maseŵera onse a masewera olimbitsa thupi angathe kuchitidwa opanda zipolopolo, koma n'zosatheka kuti adzichepetse ndi zochepetsera zawo, mwachitsanzo, kuchita masewera olimbitsa thupi ndi makina a mphira. Inde, pali masewero ambiri a masewera olimbitsa thupi, imodzi yokha yomwe imaperekedwa m'nkhaniyi. Mukayamba maphunziro, yesani thupi lanu, zomwe mukufuna kusintha kapena kusintha. Mutangotenga chisankho, timayamba ntchito.
Masewera olimbitsa thupi azimayi
Zovuta zonse zochita masewera olimbitsa thupi zimaphatikizapo magawo atatu: chokonzekera, chofunikira ndi chomaliza.
Gawo lokonzekera limaphatikizapo zochita popanda zolemera, cholinga chake ndikutentha thupi. Kungakhale njira yosavuta, yolumpha. Ndipo apa, ndithudi, zozizwitsa zingapo za kutambasula ndi kutentha kwa minofu. Ndi masewera, makamaka mofulumira. Muyeneranso kuchita zochepa zozembera pansi kapena zothandizira. Kutalika kwa chithandizo ndi chofunika kuti musinthepo, monga kudzakulolani kugwira ntchito pa minofu yonse ya chifuwa ndi kupereka kapena kusunga mawonekedwe ake okongola. Kutalika kwa gawoli ndi pafupi maminiti 6-10.
Gawo lalikulu liri ndi zochita zolimbitsa thupi. Pakhomo, mungagwiritse ntchito peyala yamagetsi kapena bandeti. Choncho, yesani kuchita izi panthawi iyi:
- atagona kumbuyo kwake, mikono ndi ziphuphu zimatambasulidwa kumbali. Pang'onopang'ono timakweza manja athu mmwamba ndikuwatsitsa pang'onopang'ono;
- atayima, mu manja oledzera dumbbells. Mosiyana ndi kukweza mikono yowongoka kumapeto kwa mapewa ndi kuwachepetsa;
- timayimilira pamagulu a mphira, kuti miyendo ikhale pambali pa mapewa, malekezero a tepiyo m'manja otsika. Popanda kutulutsa tepi m'manja mwanu, chitani mapiri kumanja ndi kumanzere;
- Imani pakati pa gulu la mphira, limathera m'manja. Pachifukwachi, ife tikuweramitsa manja athu mu zidutswa popanda kumasula tepi;
- kuimirira, mapazi paphewa palimodzi pambali, m'manja mwa osalankhula. Kuweramitsa, tikukweza manja ndi anthu osokoneza bondo m'mapakati;
- imayima pakati pa gulu la mphira, pita kumapeto kwake kumbuyo kwako ndipo uwagwiritse mmanja mwanu pa chifuwa cha chifuwa. Kuchokera pa malo awa timachita masewera.
Zochita zonse za gulu lino zikuchitidwa mu seti 2-3 za nthawi 10-15 iliyonse.
Gawo lotsiriza limaphatikizapo masewera olimbitsa thupi ndi kutambasula kwa minofu. Mwachitsanzo, awa ndi awa:
- kuimirira, phazi kumbali, kumbali, mikono yokhotakhota, manja akugwedezeka. Timapanga malo otsetsereka, ndikuyesera kuti tigwire pansi. Ndikofunika kukoka pang'onopang'ono, kupeŵa kayendedwe kadzidzidzi;
- atakhala pansi, miyendo pamodzi. Pang'onopang'ono timagwira zala za mapazi athu;
- timayendayenda pamutu, kuyesera kutambasula khosi mochuluka.
Kutalika kwa gawo lomaliza sikuyenera kupitirira mphindi zisanu ndi chimodzi.
Ndibwino kuti muzichita katatu pa sabata, ora limodzi ndi theka mutatha kudya. Zovuta zochita masewera olimbitsa thupi zimalangizidwa kuti zisinthidwe milungu itatu iliyonse.
Ngati usanakhale wofunitsitsa kuphunzitsa, ndiye kuti ukhoza kukhala ndi ululu minofu. Koma musadandaule, ziyenera kudutsa, ndipo ululu udzasinthidwa ndi kumverera kwa thanzi ndi vivacity.