Kwa anthu omwe amachita masewera olimbitsa thupi, nkofunika kudziwa momwe mungalimbikitsire mamembala ndi mitsempha, chifukwa amachitapo mbali pazochita zambiri ndipo ngati simukuwapatsa nthawi, mukhoza kukhala ndi thanzi labwino. Kutuluka kwa zingwe zochepa za minofu zimayambitsa mavuto aakulu.
Momwe mungalimbikitsire mitsempha ndi matope?
Choyamba, tiyeni tiyankhule za zakudya, chifukwa zakudya zabwino ndizofunika kwambiri. Choyamba, muyenera kuchotsa mapaundi owonjezera, chifukwa ichi ndi katundu wambiri pamalumikizidwe. Chachiwiri, zakudyazo ziyenera kukhala zosiyanasiyana. Chachitatu, payenera kuperekedwa mwapadera kwa mankhwala omwe ali ndi mavitamini E ndi C. Ngati mukufuna kudziwa momwe mungalimbikitsire mavitoni, kenaka muzidya zakudya monga zakudya, mafuta, nkhuku zoyera, zitsamba, kaloti, kabichi, masamba, adyo , ndi zina. Onetsetsani kumwa madzi oyera.
Momwe mungalimbikitsire manjenje ndi mitsempha - Zochita
- Magulu . Izi ndizochita zolimbitsa thupi kwambiri. Imirirani molunjika, ikani mapazi anu pambali pa mapewa anu. Pang'onopang'ono masewera asanatumikire pansi. Imani kwa masekondi pang'ono ndikupita.
- Pitani ku masokosi . Zochita izi zidzakuthandizira kulimbitsa tendon tendon, yomwe nthawi zambiri imavutika makamaka pamene ikugwira ntchito. Imani pa phiri kuti chidendene chikhale pansi. Yambani m'manja mwanu, ndipo pang'onopang'ono muzimitsa.
- Bench press ndi dumbbell udindo . Zochita izi zimalimbitsa mitsempha ya triceps. Ikani nokha pa benchi ndikukweza zitsulo pamutu mwanu, ndikukakamiza mitu yanu. Lembetsani zitoliro pamphumi ndi kubwerera ku malo oyamba.
Pofuna kupeza momwe mungalimbikitsire mitsempha, m'pofunika kunena za kukonzekera kwapadera kumene kulimbitsa kapangidwe ka minofu. Mungagwiritse ntchito ndalama ndi chondroitin, glucosamine kukonzekera kapena muli collagen, komanso mavitamini.