ZOYENERA KUCHITA MUKAPHUNZITSA MAPHUNZIRO

Pambuyo pa masewera olimbitsa thupi, ndikofunikira kuchitapo kanthu kuti muthandize thupi lanu kuchira ndikuwonjezera mapindu anugawo lolimbitsa thupi. Nazi zina zomwe mungachite mukamaliza masewera olimbitsa thupi:

1. Khalani pansi: Muzichita masewera olimbitsa thupi pang'onopang'ono kapena kutambasula pang'onopang'ono kuti mtima wanu ukhale wabwino komanso kupuma. Izi zingathandize kupewa chizungulire komanso kulimbikitsa kuchira kwa minofu.

2. Tambasula: Chitani ma static stretches kuti mukhale osinthasintha komanso kupewa kukanidwa kwa minofu. Ganizirani za minofu yomwe munagwirapo panthawi yolimbitsa thupi.

3. Hydrate: Imwani madzi ambiri kuti muwonjezere madzi omwe atayika chifukwa cha thukuta panthawi yolimbitsa thupi. Kukhala hydrated ndikofunikira kuti mugwire bwino ntchito ndikuchira.

4. Kuthira mafuta: Idyani chakudya choyenera kapena chokhwasula-khwasula chokhala ndi ma carbohydrate ndi mapuloteni mkati mwa mphindi 30 mpaka ola limodzi mutatha kulimbitsa thupi. Izi zimathandiza kubwezeretsanso masitolo a glycogen ndikulimbikitsa kukonza minofu ndi kukula.

5. Mpumulo: Lolani thupi lanu nthawi yopumula ndikuchira. Kupumula kokwanira ndikofunikira pakukonzanso minofu ndi kukula.

6. Mvetserani thupi lanu: Samalani zizindikiro zilizonse za ululu kapena kusapeza bwino. Ngati mukumva kupweteka kwachilendo kapena koopsa, ndikofunikira kukaonana ndi akatswiri azachipatala.

7. Onani momwe mukupita: Sungani zolemba zanu zolimbitsa thupi, kuphatikizapo masewera olimbitsa thupi, seti, ndi mabwereza omwe mwachita. Izi zingakuthandizeni kudziwa momwe mukuyendera komanso kusintha zomwe mumachita ngati pakufunika.

8. Samalirani thupi lanu: Yesetsani kudzisamalira bwino mwa kusamba, kuchapa zovala zanu zolimbitsa thupi, ndi kusamalira kuvulala kulikonse kapena zilonda. Izi zingathandize kupewa matenda komanso kulimbikitsa thanzi labwino.

Kumbukirani, thupi la aliyense ndi losiyana, choncho ndikofunika kumvetsera thupi lanu ndikusintha zomwe mumachita mukamaliza kulimbitsa thupi malinga ndi zosowa zanu ndi zolinga zanu.