Choyamba, ziyenera kuganiziridwa kuti kupereka mpumulo wa minofu sikufunikanso kuphunzira zochitika zapadera. Zolinga izi, zochitika zomwezo zomwe mumachita m'kalasi pogwiritsira ntchito zitoliro kapena simulators osiyanasiyana zidzachita. Komabe, m'pofunika kutsatira tsatanetsatane malinga ndi malamulo ena. Ngati mukufuna kupanga chithandizo cha minofu, ndiye kuti chiwerengero cha kubwereza mwa njira iliyonse chiyenera kukhala osachepera 12-15. Zina zimachita, (mwachitsanzo, kugwedeza thunthu kuti "ikani" makina osokoneza mimba) ikhoza kuchitidwa mobwerezabwereza mobwerezabwereza mwa njira imodzi - mpaka khumi ndi awiri. Ngati, ngati thupi lanu likukula, mumayamba kuchita mobwerezabwereza zochitikazo, zikutanthauza kuti ndi nthawi yokwanira kuwonjezera kulemera kwa mtolo umene umagwiritsidwa ntchito - tengani chikondwerero cha hafu ya kilogalamu yolemetsa kapena kuika mbale yowonjezera pamtunda. Komanso, mukafika pamtunda wathanzi, mungayambe kugwiritsa ntchito zolemera ngakhale pa zochitika zoterezi, zomwe nthawi zambiri zimachitidwa popanda kulemera kwina - mwachitsanzo, gwirani thunthu, mutagwire dzanja lanu laling'ono kumbuyo kwa mutu wanu. Izi zidzathandiza kupitiriza kupanga mpumulo wa minofu chifukwa cha "kuyaka" kwakukulu kwambiri kwa minofu ya adipose.
Pogwiritsa ntchito pulogalamu yochita masewera olimbitsa thupi kuti apange mpumulo wa minofu, kulakwitsa kwakukulu kwa oyamba kumene kumafunika kupeŵa - chikhumbo chochita mobwerezabwereza momwe mungathere pakugwiritsa ntchito miyeso yapamwamba. Pulogalamu yotereyi ndi yabwino kwa iwo amene akufuna kukhala amphamvu. Koma kuti apangidwe mwamsanga msangamsanga, silingathamangitse kulemera kwakukulu kwa zopusa. Kuwonekera kwa kulondola kwa njira imeneyi kumakhala kovuta kumvetsetsa pachitsanzo chophweka. Mwachitsanzo, mukamagwiritsa ntchito chimbudzi cholemera makilogalamu 10, mungathe kubwereza maulendo asanu okha, pamene muli ndi makilogalamu 5 omwe mungathe kubwereza. Tiyeni tiwone, panthawi yomweyi phindu la pulojekiti yomweyo lidzakhala lapamwamba. Pachiyambi choyamba timapeza chiwerengero chokwana makilogalamu omwe achokedwa ndi gulu lophunzitsidwa minofu: 10 kilogram × 5 kubwereza = 50 kilogalamu. Pachifukwa chachiwiri, timapeza: 5 kilograms × 15 kubwereza = 75 kilograms.
Monga momwe tikuonera, ngakhale kuti panthawi yachiwiri kulemera kwa dumbbell kumagwiritsidwa ntchito kawiri kawiri, ziwalozo zikhoza kugwira ntchito yonse 1.5 nthawi yaikulu. Choncho, kuchuluka kwa mphamvu zomwe zimagwiritsidwa ntchito pokonzekera pulojekitiyi zidzakhalanso zapamwamba ngati pulogalamu yamakilomita 5 ikugwiritsidwa ntchito. Ndipo mphamvu ya mphamvu idzakhala ntchito yaikulu yophunzitsira pakupanga mpumulo wa minofu. Mfundo yakuti pakukula kwa mphamvuyi idzadya minofu yambiri, yomwe imapangitsa kuti thupi likhale lolemera kwambiri komanso lidzasokoneza maonekedwe a minofu.
Kuonjezerapo, pamene mukuchita pulogalamuyi, muyenera kulingalira za caloric zomwe mumadya. Mwachitsanzo, ndi zofunika kuchepetsa kuchuluka kwa zakudya ndi mafuta ndi zakudya zokha, komanso kuyesa kudya zakudya zokhazokha pokhapokha pa nthawi yoyambirira ya tsikuli (pakali pano, calories ndi zakudya zomwe zili mkati mwawo zidzakhala ndi nthawi yogawanika ndi kutulutsa mphamvu ndipo sizingaperekedwe ngati mafuta, kusunga mpumulo wa minofu). Madzulo ndi bwino kudya saladi zamasamba ndi kuchepa kwa mayonesi kapena mafuta a masamba, komanso zakudya zopanda mafuta - mwachitsanzo, kefir kapena kanyumba tchizi.
Choncho, potsatira njira zina zomwe mungachite popanga njira yophunzitsira ndikupanga zakudya zanu ndi caloric zokhudzana ndi mankhwala, pogwiritsa ntchito pulogalamu ya zochitika zakuthupi zomwe mungathe kuzipeza m'nthaŵi yochepa kwambiri chithandizo chabwino cha minofu ya thupi lanu. Kuchotsa mafuta ochulukirapo kumapatsa chifaniziro chanu chooneka bwino, chowoneka bwino komanso chowoneka bwino, ndikukupangitsani kukhala okongola kwambiri kwa amuna kapena akazi okhaokha.