"Maphunziro abwino ndi omwe amatha." Ndipotu, kuchita masewera olimbitsa thupi kumathandiza, kumabweretsa zotsatira zina - kubwezeretsa minofu, kuwotcha chiwerengero cha ma calories, kupirira kupirira. Kwa ichi, zangokwanira kuchita masewera olimbitsa thupi-osatinso, osachepera. Ntchito "yodziveka", kuwonjezereka, kuwonjezereka kwakukulu kwa njira zidzatsogolere zosiyana - zowonongeka, zofooka ndi nkhawa yaikulu pa mtima.
"Kuchita masewera olimbitsa thupi kudzandichititsa kuti ndikhale wamwamuna." Kuwonjezeka kwa ma volumes pa gawo loyamba la maphunziro ndilolendo. Mafuta a mafuta omwe sanathenso kusungunuka, ndipo minofu yayamba kale kukhala yamphamvu - ndicho chinsinsi chonse cha kuganiza kuti "kuthamanga".
"Pali cardio yokha yomwe imayenera kuti mukhale wolemera." Zolemba zapamwamba zimapereka kwenikweni zizindikiro za thupi, koma mphamvu imakulolani kuti mumenyane ndi mapaundi owonjezera bwino: amakonzanso minofu, ndikulimbikitsa njira yotsitsimutsa. Mukufuna kuchotsa mwamsanga mabuku obisika? Sankhani zovuta zomwe zimaphatikizapo mitundu yonse ya maphunziro.
"Uyenera kugwira ntchito mofulumira kwambiri." Iyi ndi nthano yowopsya: Ntchito yomwe imakhala ndi ubweya wa mtima (anaerobic) - imayamba kuwononga osati mafuta, koma chakudya, machitidwe onse a thupi amagwira ntchito mopambanitsa, mavuto ndi kupuma ndi kulumikiza ndi zotheka. Simukusowa katundu wotere - pokhapokha mutakhala nawo mpikisano.
"Simungaphunzitse madzulo." Mungathe - ngati mutalowa m'holoyi maola angapo musanagone. Pa ubwino ndi kupuma kwa nthawi yochepa thupi sizimakhudza.