Njira Zowonjezerera Kunenepa - Zoyenera Kudya Kuti Muonde?

Komanso omwe akufuna kuchepetsa thupi, njira zochepetsera thupi zimafunidwanso ndi anthu omwe ndi owonda kwambiri. Kunenepa kwambiri ndi matenda oopsa. M'malo mwake, kukhala wocheperako kumabweretsa zotsatira zoyipa monga kunenepa kwambiri. 

Pali mfundo imodzi yomwe anthu ofuna kunenepa ayenera kumvetsera. M'malo motembenukira ku zakudya zopanda thanzi zokhala ndi zopatsa mphamvu zambiri, ndikutsata njira zopezera thanzi. Kupanda kutero, mutha kukhala opanda thanzi kuti muonde. Lingaliro la kunenepa ndilosiyana ndi kuonda. Kuperewera kwa calorie kumapangidwa potenga zopatsa mphamvu zochepa popereka. Kuti muwonjezere kulemera, zowonjezera zama calorie ziyenera kupangidwa potenga zopatsa mphamvu zambiri.

N'chiyani Chimayambitsa Kufooka Kwambiri?

Kukhala wonenepa kwambiri kumakhala ndi index yayikulu ya thupi pansi pa 18.5. Izi ndi zotsika mtengo. Zotsatira zoyipa za kukhala wocheperako ndi:

• Malinga ndi kafukufuku wina, chiopsezo cha kufa msanga chifukwa cha kuchepa thupi ndi 140% mwa amuna ndi 100% mwa akazi.
• Kukhala wonenepa kwambiri kumatha kusokoneza chitetezo cha mthupi, kuonjezera chiopsezo cha matenda, kumayambitsa matenda a mafupa ndi fractures, ndi kuyambitsa mavuto a chonde.
• Mwa anthu ofooka sarcopenia miyoyo yambiri komanso chiopsezo chachikulu cha dementia

Zomwe zimayambitsa kufooka kwambiri ndi izi:

• Matenda a kadyedwe: anorexia nervosa, orthorexia nervosa matenda a zakudya monga

• Mavuto a chithokomiro: Kuchuluka kwa chithokomiro (hyperthyroidism) kumafulumizitsa kagayidwe kake ndipo kungayambitse kuwonda kopanda thanzi komanso kufooka kwambiri.

• matenda a celiac: Mtundu wowopsa kwambiri wa tsankho la gluten matenda a celiac zingayambitse kuwonda.

• Matenda a shuga: Matenda a shuga osalamulirika (makamaka mtundu 1) angayambitse kuwonda kwambiri.

• Khansara: Zotupa za khansa zimawotcha zopatsa mphamvu zambiri ndipo zimapangitsa kuti anthu achepetse thupi.

• Matenda: Matenda ena angayambitse kufooka kwambiri. Izi zikuphatikizapo ma parasites, chifuwa chachikulu ndi HIV/AIDS.

Ngati mukuonda popanda chifukwa, mungakhale ndi vuto lalikulu la thanzi. Pachifukwa ichi, ndikofunikira kukaonana ndi dokotala. Ndikofunikira makamaka ngati mwayamba kuonda kwambiri popanda kuyesa kuonda.

Njira Zochepetsera Kunenepa

Ngati mukufuna kunenepa, ndikofunikira kwambiri kuti muzichita mwanjira zathanzi. Kudya zakudya zopanda thanzi komanso kudya mwachangu kumapangitsa kuti munthu azilemera komanso kumawononga thanzi. Ngati munenepa, muyenera kukhala ndi minofu yambiri komanso mafuta athanzi, osati mafuta am'mimba osayenera. Tsopano tiyeni tione njira zopezera kunenepa m'njira yathanzi.

• Tengani ma calories ochulukirapo kuposa momwe mumawotcha

Chinthu chofunika kwambiri chomwe mungachite kuti muwonde ndikumadya ma calories ambiri kuposa momwe thupi lanu limafunira. Nthawi zambiri; Mkazi amafunikira ma calories 2000 pa avareji ndipo mwamuna amafunikira 2500 zopatsa mphamvu patsiku. Ngati mukufuna kunenepa pang'onopang'ono komanso pang'onopang'ono, yesetsani kudya ma calories 300-500 kuposa momwe mumawotcha tsiku lililonse. Mutha kukhala ndi ma calories 700-1000 kuti muwonde mwachangu.

• kudya mapuloteni

Mapuloteni ndiye michere yofunika kwambiri yomwe imayenera kudyedwa kuti munthu akhale wathanzi. Chifukwa minofu ndi mapuloteni, zopatsa mphamvu zambiri zomwe zimalowa m'thupi popanda izi zimasungidwa ngati mafuta amthupi. Kafukufuku akuwonetsa kuti mapuloteni ambiri ochulukirapo amasandulika kukhala minofu.

Koma mapuloteni ali ngati lupanga lakuthwa konsekonse. kudya mapuloteniZimachepetsa chilakolako cha chakudya ndipo zimapangitsa kuti zikhale zovuta kuti mupeze zopatsa mphamvu zokwanira. Ngati mukuyesera kunenepa, yesetsani kudya 1.5-2.2 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi patsiku. Sizingakhale zofunikira ngakhale ma calorie anu ndi okwera kwambiri. Zakudya zokhala ndi mapuloteni ambiri zimaphatikizapo zakudya monga nyama, nsomba, mazira, mkaka, nyemba, ndi mtedza.

• Onjezani kudya kwamafuta ndi ma carbohydrate

Amene amayesa kuchepetsa thupi amaletsa zakudya zopatsa mphamvu kapena mafuta. Kuti tilandire, ziyenera kukhala zosiyana. Ngati kunenepa ndikofunikira kwambiri, idyani zakudya zambiri zama carb ndi mafuta.

Onetsetsani kuti mumadya zakudya zosachepera 3 patsiku. Idyani zokhwasula-khwasula zamphamvu momwe mungathere pakati pa chakudya.

• Idyani zakudya zopatsa mphamvu monga zokometsera ndi sauces

Yesani kudya zakudya zopatsa mphamvu zambiri momwe mungathere. Izi ndi zakudya zomwe zimakhala ndi zopatsa mphamvu zambiri pa kulemera kwawo. Zakudya zopatsa mphamvu kuti ziwonjezeke ndi monga:

• Mtedza: Ma amondi, walnuts, hazelnuts, mtedza, etc.

• Zowuma zipatso: Mphesa, masiku, plums, nkhuyu, ma apricots ndi ena.

• Mkaka wonenepa: Mkaka wonse, yogurt yodzaza mafuta, tchizi, zonona.

• Mafuta: Mafuta owonjezera a azitona ndi mafuta a avocado.

• Zipatso: Mbewu zonse monga oats ndi mpunga wabulauni.

• Ndipo: Nkhuku, Ng'ombe, Mwanawankhosa etc. Sankhani mafuta odulidwa.

• Ma tubers: Mbatata, mbatata

Chokoleti chakuda, avocado, batala la peanut, mkaka wa kokonati, etc.

• kwezani zolemera

Kukweza zolemera ndikofunikira kuonetsetsa kuti zopatsa mphamvu zomwe mumatenga zimapita ku minofu m'malo mwa maselo amafuta. Pitani ku masewera olimbitsa thupi ndikukweza zolemera 2-4 pa sabata. Yesani kuwonjezera kulemera ndi kuchuluka kwa nthawi.

Malangizo Osavuta Othandizira Kunenepa

Palinso zinthu zina zimene mungachite kuti muonde. Nawa malangizo omwe muyenera kudziwa kuti mukhale ndi thanzi labwino:

• Osamwa madzi musanadye. Izi zimadzaza m'mimba mwako ndikupangitsa kuti zikhale zovuta kupeza zopatsa mphamvu zokwanira.
• Idyani nthawi zambiri. Mutha kudya zokhwasula-khwasula musanagone.
• Za mkaka. Mkaka ndi gwero labwino la mapuloteni.
• Gwiritsani ntchito mbale zazikulu. Chifukwa mbale zing'onozing'ono zimangochititsa kuti musadye chakudya chochepa.
• Onjezani zonona ku khofi. Iyi ndi njira yosavuta yopezera zopatsa mphamvu zambiri. 
• Pezani tulo tabwino. Kugona koyenera ndikofunikira kwambiri kuti minofu ikule.
• Idyani zomanga thupi poyamba, ndiyeno masamba. Kuchokera ku zakudya zomwe zili m'mbale yanu, idyani zakudya zokhala ndi zopatsa mphamvu zambiri komanso zomanga thupi. Sungani masamba omaliza.
• Osasuta. Osuta amavutika kunenepa, ndipo kusiya kusuta kumabweretsa kunenepa.

Kulemera ndi marathon. Zitha kutenga nthawi yayitali. Muyenera kukhala oleza mtima komanso osasinthasintha ngati mukufuna kuchita bwino m'kupita kwanthawi.

Zoyenera Kudya Kuti Muwonde?

• Nyama yofiira

Nyama yofiira imakhala ndi cholesterol yambiri. Zimapangitsa kukhala kosavuta kunenepa. Nyama imakhala ndi mapuloteni ambiri komanso ayironi. Mukhoza kuwonjezera mafuta pang'ono a azitona ndikuyika nyama yofiira yatsopano mu uvuni. Koma musaphike nyama yofiira yokhala ndi mafuta ambiri. Iyi si njira yabwino yopezera kunenepa.

• Salmoni ndi nsomba zamafuta

ngati nyama yofiira Salimoni ndipo nsomba zamafuta ndi magwero abwino kwambiri a mapuloteni ndipo zimakhala ndi mafuta abwino. Salmon, 170 magalamu, amapereka pafupifupi 350 calories ndi 4 magalamu a omega 3 mafuta acids. Lilinso ndi 34 magalamu a mapuloteni apamwamba kwambiri, omwe amathandiza kumanga minofu ndi kulemera.

• Chiponde

Chiponde Zimadzaza ndi mapuloteni ndi mafuta. Ndi chakudya choyenera kwa anthu omwe amayesa kulemera mwachibadwa. Supuni imodzi ya peanut butter ndi pafupifupi 100 calories. Peanut butter ilinso ndi mavitamini monga magnesium, folic acid, mavitamini B ndi vitamini E. Kuti mukhale ndi kadzutsa wathanzi panthawi yonenepa, mutha kupaka mtedza wambiri pagawo lokhuthala la mkate wathunthu watirigu.

• Mkaka wonenepa

Njira yosavuta yochepetsera kunenepa ndiyo kugwiritsa ntchito mkaka wathunthu m'malo mwa skim mkaka. Mkaka wathunthu umapereka zopatsa mphamvu 60 pa kapu kuposa mkaka wothira.

Mkaka umakhalanso wodzaza ndi mavitamini ndi zakudya. Komanso ndi gwero lambiri la vitamini D ndi vitamini A. Mutha kugwiritsa ntchito pokonzekera oatmeal ndi phala. Mukhoza kumwa kapu imodzi kapena ziwiri za mkaka musanadye kapena mukatha kudya kapena kuchita masewera olimbitsa thupi kuti mukhale ndi minofu ndi kulemera. Ziribe kanthu momwe mumadya mkaka wamafuta, ndi chakudya chothandiza kuti mukhale ndi thanzi labwino. 

• yogurt yodzaza mafuta

mafuta odzaza yogurtNdi chakudya chopatsa thanzi. Komanso ndi chimodzi mwa zakudya zomwe munthu angadye kuti anenepa. Ili ndi mbiri yabwino kwambiri yazakudya, kuphatikiza kusakanikirana koyenera kwa mapuloteni, chakudya, ndi mafuta.

• idyani zipatso

Zipatso, makamaka za kumadera otentha, zimathandiza kunenepa. Mango, nthochi, papaya ndi chinanazi zili ndi kuchuluka kwa shuga wachilengedwe. Izi zimawathandiza kulemera. Izi zipatso za shuga mwachilengedwe zimadzaza m'mimba ndikukupatsani mphamvu nthawi yomweyo. zipatso zotentha, saladi zipatsoMutha kuzigwiritsa ntchito muzakudya zanu, kuziphatikiza, ndikukonzekera zokometsera zokoma komanso zathanzi.

• peyala

peyalaMosiyana ndi zipatso zina, zimakhala ndi mafuta abwino. Theka la avocado ndi 140 calories. Komanso ndi gwero la mavitamini ndi mchere monga mkulu vitamini E, kupatsidwa folic acid ndi potaziyamu. Choncho musaiwale kuwonjezera avocado ku saladi ya zipatso.

• zipatso zouma

Zipatso zouma Ndi zokhwasula-khwasula zopatsa mphamvu kwambiri zomwe zimapereka ma antioxidants ndi ma micronutrients. Mutha kugwiritsa ntchito zipatso zouma ngati chotupitsa.

• mkate wopanda ufa

Mkate wa tirigu wonse umathandiza kunenepa mosavuta. Zonsezi zimawonjezera kudya kwa calorie ndipo zimapereka zakudya zokwanira. Lilinso ndi fiber ndi mchere zomwe sizipezeka mu mkate woyera. 

• batala

batalaali ndi zopatsa mphamvu zambiri. Ngati mwatopa kumwa mkaka tsiku lililonse, mwachangu mkate ndi batala pa moto wochepa mpaka bwino browned. Mudzakhala ndi chakudya cham'mawa chabwino ndikupeza zakudya zonse zomwe mungafune patsikulo. Ingokumbukirani kuti batala ali ndi mafuta odzaza, kotero simuyenera kupitirira. Kudya mazira ophikidwa mu batala ndi njira yabwino kwambiri yokwaniritsira zosowa zama protein.

• Mtedza

za kunenepa mtedzandi zosankha zazikulu zokhwasula-khwasula. Lili ndi mafuta, mavitamini ndi mchere. Mtedza umakhalanso ndi kuchuluka kwa fiber. Pali mitundu yambiri ya mtedza, ndipo zonse zimasiyana pa ubwino ndi zakudya zake. Choncho, yesetsani kudya mtedza wosakaniza pakati pa chakudya.

• Dzira

DziraNdi imodzi mwazinthu zomanga thupi zomwe zimadyedwa kuti ziwonde. Amapereka kuphatikiza kwabwino kwa mapuloteni apamwamba ndi mafuta abwino.

• Mafuta a Tchizi

Tchizi amaloŵa m’malo mwa mkaka ndipo ndi chimodzi mwazakudya zoti munthu azinenepa. Kawirikawiri, tchizi zambiri zimakhala ndi mafuta ambiri. Izi zimathandizanso kunenepa.

• mbatata

Sindikudziwa ngati pali wina amene sakonda mbatata, koma ndikuganiza kuti palibe chakudya china chomwe chingagwiritsidwe ntchito m'maphikidwe ambiri. Mutha kudya masamba olemera kwambiri awa kuti munenere mwachangu. mbatata Ili ndi mapuloteni ambiri, odzaza ndi fiber, komanso imakhala ndi vitamini C wambiri. 

Palinso zakudya zina zokhuthala zomwe mungadye kuti muonde, monga mbatata;

• Kinoya
• Phala
• Egypt
• Buckwheat
• Dzungu
• kugunda

Zakudya zokhala ndi wowumaKuphatikiza pa kupereka chakudya chowonjezera ndi zopatsa mphamvu, kumawonjezeranso masitolo a glycogen a minofu.

• mpunga

mpungaNdi gwero la ma carbohydrate omwe angakuthandizeni kunenepa. Mbale imodzi (165 magalamu) ya mpunga wophika imapereka ma calories 190, 43 magalamu a chakudya. Ndi calorie wandiweyani. Chifukwa chake mumapeza kuchuluka kwamafuta ndi ma calories kuchokera pakutumikira kamodzi.

• mbewu zonse

mbewu zonse Ndi gwero labwino kwambiri lazakudya zama carbohydrate, zopatsa mphamvu komanso zopatsa thanzi. Ngakhale kuti muyenera kupewa kukonzedwa, mbewu za shuga wambiri, sankhani zathanzi, monga oatmeal yophikidwa ndi mkaka wonse. Mbale ya oatmeal yophika imapereka pafupifupi 130 calories, kuphatikizapo mudzalandira zopatsa mphamvu kuchokera ku mkaka wonse wowonjezera.

• granola

granolaNdi kusakaniza kwa calorie wochuluka wa chimanga, zipatso zouma, ndi mtedza. Lili ndi mapuloteni, fiber ndi micronutrients. Theka la kapu ya granola imapereka zopatsa mphamvu 200-300.

• Chokoleti chakuda

khalidwe chokoleti chakudaLili ndi ma antioxidants ambiri ndipo ndi athanzi. Ndikofunikira kutenga chokoleti chakuda chokhala ndi cocoa 70% kapena kupitilira apo. Lili ndi kachulukidwe kwambiri ka calorie. Pali zopatsa mphamvu pafupifupi 100 pa 600 g iliyonse. Lilinso ndi micronutrients, kuphatikizapo fiber, magnesium ndi antioxidants. 

• Smoothie wopangidwa kunyumba

Ma smoothies opangira tokha ndi njira yopatsa thanzi komanso yachangu yowonjezerera kunenepa. Zamalonda nthawi zambiri zimakhala zodzaza ndi shuga ndipo zilibe michere, choncho ndi bwino kudzipangira nokha kunyumba.

Zowonjezera Kuwonda

Amene safuna kunenepa ayenera kuganizira kwambiri kumanga minofu. Ndikwabwino kupeza zolemera zambiri zomwe mumapeza ngati minofu osati mafuta. Nawa zakudya zopatsa thanzi zomwe zimathandizira kumanga minofu ndikulemeranso…

• mapuloteni

mapuloteni Ndilo gawo lofunika kwambiri la minofu. Kutenga zakudya zomanga thupi limodzi ndi masewera olimbitsa thupi kumathandiza kupeza minofu. Mapuloteni owonjezera ayenera kumwedwa kuti amange minofu. Chifukwa mapuloteni ochokera ku chakudya amapereka satiety ndipo amathandiza kuwotcha mafuta. Choncho, ngati mutenga mapuloteni kuchokera ku chakudya, mudzachepetsa thupi. Ngati mutenga zowonjezera, mumamanga minofu.

• Creatine

CreatineNdiwowonjezera wothamanga. Molekyuyi imapezeka mwachilengedwe m'maselo ndi zakudya zina. Mukatengedwa ngati chowonjezera chazakudya, zomwe zimapangidwa mu minofu zimakwera kuposa momwe zimakhalira. Creatine ili ndi ntchito zofunika m'thupi, monga kupanga mphamvu mofulumira.

Kafukufuku wasonyeza kuti creatine supplementation ingathandize kuchita masewera olimbitsa thupi komanso kupindula kwa minofu pakapita nthawi. Pachifukwa ichi, ikhoza kuwerengedwa pakati pa zakudya zowonjezera zakudya zomwe zimakupangitsani kulemera. Mitundu yambiri ya creatine ilipo. Creatine monohydrate ndi yotetezeka komanso yothandiza kwambiri.

• owonjezera kulemera

Ngati ma calories ambiri amadyedwa kuposa momwe thupi limafunira, kulemera kumawonjezeka. Owonjezera kulemera ndi zakudya zowonjezera zama calorie zomwe zimagulitsidwa kwa iwo omwe ali ndi vuto lolemera. Olemera amakhala ndi ma carbohydrate ambiri komanso mapuloteni ambiri.

• CLA

Conjugated linoleic asidi (CLA)ndi gulu linalake la mafuta acids. CLA supplementation ndiyothandiza pomanga minofu. Kafukufuku wina wasonyeza kuti ngakhale CLA imayambitsa kutayika kwa mafuta, imapanga phindu laling'ono la minofu.

Zowonjezera zomwe zimawonjezera magwiridwe antchito

Pali zowonjezera zingapo zomwe zingakuthandizeni kuchita masewera olimbitsa thupi kwambiri motero mumange minofu. Zimathandizanso kupanga minofu pakapita nthawi.

• Kafeini

Kafeini Amagwiritsidwa ntchito kwambiri padziko lonse lapansi. Zimatengedwa musanachite masewera olimbitsa thupi kuti mukhale ndi masewera olimbitsa thupi. Kafukufuku wasonyeza kuti caffeine imathandizira kulimbitsa thupi. M'kupita kwa nthawi, kuchita masewera olimbitsa thupi chifukwa cha mowa wa caffeine kumamanga minofu. Komabe, izi ndi zotsatira pamene ma calories okwanira ndi mapuloteni amadya.

• Citrulline

Citrullinendi amino acid opangidwa m'thupi ndipo amapezeka muzakudya. Imodzi mwa ntchito zake ndikuwonjezera kutuluka kwa magazi kupita ku minofu ya thupi. Kafukufuku wina adapeza kuti kuchuluka kwa masewera olimbitsa thupi komwe kumachitika mu gawo limodzi kumatha kuonjezeredwa mukatenga chowonjezera ichi. Zimathandiza kumanga minofu pakapita nthawi. Pachifukwa ichi, zimatenga malo ake pakati pa zakudya zowonjezera zakudya zomwe zimakupangitsani kulemera.

• beta alanine

beta alaninendi amino acid wina wopangidwa mwachilengedwe m'thupi. Ntchito zake zimaphatikizapo kuthandiza minofu kulimbana ndi kutopa panthawi yochita masewera olimbitsa thupi. Kutengedwa ngati chowonjezera, beta alanine imathandizira kukonza magwiridwe antchito panthawi yolimbitsa thupi kwambiri. Pali umboni wosonyeza kuti beta alanine imathandiza kumanga minofu pochita masewera olimbitsa thupi.

• HMB

Beta-hydroxy beta-methylbutyrate (HMB) ndi molekyulu yopangidwa pamene amino acid leucine imaphwanyidwa m'thupi. Molekyuyi imathandiza kuchira pambuyo pochita masewera olimbitsa thupi kwambiri ndipo imachepetsa kuwonongeka kwa mapuloteni a minofu. Zowonjezera za HMB zimawonjezera kupindula kwa minofu ndi kupindula kwa minofu, makamaka kwa iwo omwe alibe zochitika zolimbitsa thupi.

Zochita Zolimbitsa Thupi

Amene akufuna kukhala ndi thupi lowonda nthawi zambiri amagwiritsa ntchito njira zina zowonjezera minofu yawo ndi kulemera. Njira yokhazikika kwambiri mwa njirazi ndikuwongolera masewera olimbitsa thupi. Kuphatikiza koyenera kwa masewera olimbitsa thupi ndi zakudya ndizothandiza kwambiri awiriwa kuti athe kupeza misala yowonda komanso minofu.

M'munsimu muli zina mwazochita zolimbitsa thupi kuti muonde. Pamene mayendedwe olemerawa amagwiritsidwa ntchito nthawi zonse, zidzakuthandizani kusintha zomwe zingachitike m'thupi lanu pakapita nthawi.

1) Zokankha

Zimatha bwanji?

• Gona chafufumimba pansi.
• Ikani manja anu pansi - zikhatho zowongoka ndi kuyang'ana pansi, ndi zigongono zopindika ndi m'lifupi mapewa.
• Ikani zala zanu pansi.
• Lunzanitsa miyendo yanu, mapazi ndi kumbuyo.
• Pang'onopang'ono kanikizani thupi lanu lonse pansi ndi manja anu. Tambasulani kwathunthu manja anu. Thupi lanu lonse liyenera kukhala pansi, mothandizidwa ndi manja anu ndi zala zanu.
• Chepetsani thupi lanu pang'onopang'ono popinda zigongono zanu. Kupatula manja ndi zala zanu, palibe gawo la thupi lanu lomwe liyenera kukhudza pansi.
• Mutha kuchita kubwereza 15 kapena kupitilira apo.

2) Kukweza kwa Barbell

Zimatha bwanji?

• Pumulani thupi lanu lonse pogona chagada.
• Tambasulani zala zanu ndikugwira kapamwamba.
• Pang'onopang'ono kwezani cholemetsa potambasula manja anu kwathunthu.
• Kokani kumbuyo ku choyikapo kapena pafupi ndi chifuwa chanu pomwe mudayambira. Pindani mikono yanu pamtunda wa 90 °.
• Chitani 4 mpaka 5 kubwereza, mwina.

3) Zida Zokokera

Zimatha bwanji?

• Gwirani kapamwamba kokokera manja anu kuyang'ana kunja. Manja anu ayenera kukhala ofanana ndi mapewa anu.
• Dzikokereni mpaka pamtunda wa bar, kuonetsetsa kuti mapazi anu achoka pansi.
• Kokani thupi lanu mpaka chibwano chanu chili pamwamba pa bar.
• Pang'onopang'ono tsitsani thupi lanu mpaka mapazi anu akhudza pansi ndipo manja anu ali owongoka kwathunthu.
• Chitani kubwereza kochuluka momwe mukumvera.

4) Ma benchi Dips

Zimatha bwanji?

• Ikani benchi yolimba kumbuyo kwanu, perpendicular kwa thupi lanu. Benchi iyenera kukhala yayikulu komanso yolimba.
• Gwirani m'mphepete mwa benchi ndi manja anu. Manja anu ayenera kuyang'ana pansi ndi zala zanu kuyang'ana pansi.
• Kwezani miyendo yanu patsogolo, pindani m'chiuno.
• Pumani mpweya pang'onopang'ono m'chiuno mwanu ndikuweramitsa zigongono zanu ndikudzikankhira pansi mpaka manja anu ali molunjika pansi.
• Pamene mukutulutsa mpweya, yongolani manja anu ndikubwezeretsa torso yanu pamalo oyambira.
• Chitani kubwereza 4-5 kutengera luso lanu.

5) Kugwada

Zimatha bwanji?

• Imani molunjika ndi mapazi anu mzere ndi chiuno.
• Kwezani manja anu patsogolo ndi perpendicular pansi. Mukhozanso kulekanitsa zala zanu ndikugwirizanitsa manja anu kutsogolo kwa chifuwa chanu.
• Sungani thupi lanu lonse ndi kutambasula mimba yanu.
• Pumirani mozama ndikutsitsa chiuno ngati kuti mwakhala pampando. Mantchafu anu ayenera kukhala ofanana ndi pansi. (Mungathenso kuchita izi mutagwira cholemetsa kuti mupeze zotsatira zabwino.)
• Pamene mukuchita zimenezi, onetsetsani kuti mawondo anu opindika asadutse zala zanu zazikulu zakumapazi komanso kuti thupi lanu ndi lolunjika komanso lolimba.
• Bwererani pamalo anu oyamba ndikubwereza kasanu.

6) Pitani Patsogolo

Zimatha bwanji?

• Imani molunjika ndi mapazi anu mzere ndi chiuno. Apa ndi poyambira.
• Tengani mpweya wozama ndikupita patsogolo ndi phazi lanu lakumanzere ndikugwada mpaka bondo lanu lakumanja liri perpendicular pansi.
• Kanikizani chidendene chanu kumbuyo kuti mubwezeretse thupi lanu pamalo oyamba.
• Bwerezani izi ka 20 mbali iliyonse. Kuti mupeze zotsatira zabwino, chitani izi mutanyamula zolemera.

7) Kukweza Kulemera

Zimatha bwanji?

• Imani mowongoka ndi mapazi anu motalikirana ndi mapewa.
• Gwirani zolemetsa mwamphamvu. Yang'anani kutsogolo ndi kutsogolo.
• Kusunga msana wanu molunjika, kwezani cholemetsa mpaka ntchafu zanu ndiyeno m'chiuno mwanu.
• Pang'onopang'ono pindani m'chiuno ndikutsitsa cholemetsa kubwerera pansi.
• Chitani ma reps ochuluka momwe mukumvera.

8) kukweza zolemera pamwamba

Zimatha bwanji?

• Gwirani ndi manja anu m'lifupi m'lifupi ndikugwira cholemetsa.
• Pang'onopang'ono kwezani kapamwamba pachifuwa kapena mapewa anu.
• Pumirani mozama ndikukweza manja anu pamwamba pa mutu wanu mpaka atatambasula. Khalani okhoma zigongono zanu.
• Pang'onopang'ono tsitsani kapamwamba mpaka paphewa.
• Chitani kubwereza 3. Mukhozanso kuchita izi ndi dumbbells.

Gwero: 1, 2, 3, 4