Muzichita masewera olimbitsa thupi pang'ono kwambiri

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Q: Ndamva kuti kuchita masewera olimbitsa thupi m'mimba tsiku lililonse kudzakuthandizani kuti mukhale ndi pakati. Koma ndamva kuti ndibwino kuchita izi tsiku lililonse kuti mupumitse minofu yanu. Cholondola ndi chiti?

Yankho: "Agwiritseni ntchito kawiri pa sabata, monga momwe mungachitire gulu lina lililonse la minofu," akutero Tom Seabourne, Ph.D., wolemba nawo wa Masewera a Abs (Human Kinetics, 2003) ndi director of kinesiology ku Northeast Texas Community College ku Mount Pleasant. The rectus abdominis ndi minofu yayikulu, yopyapyala yomwe imayenda kutalika kwa torso yanu, ndipo "minofu iyi imayankha bwino pakuphunzitsidwa mwamphamvu kwambiri," akufotokoza Seabourne. "Ngati mutayesa kuchita masewera olimbitsa thupi tsiku ndi tsiku, mudzaphwanya minofu."

Seabourne amalimbikitsa kuti musankhe masewera olimbitsa thupi omwe ali ovuta mokwanira kuti mutha kungobwereza mayankho 10-12. (M'malo mosankha zovuta zapadera, mwachitsanzo, pikitsani pa mpira wolimba, womwe ndi wolimba kwambiri.) Kenako lolani minofu imeneyi kuti izipuma osachepera maola 48 pakati pa kulimbitsa thupi.

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