Njira Zolimbitsira Amuna: Upangiri Wotsogola

Zamkati

• Chizolowezi chakunyumba
• Tsiku 1: miyendo, mapewa, ndi abs
• Tsiku 2: chifuwa ndi kumbuyo
• Tsiku 3: mikono ndi abs
• Chizolowezi choyambira cha oyamba kumene
• Tsiku 1: thupi lathunthu
• Tsiku 2: thupi lathunthu
• Tsiku 3: thupi lathunthu
• Chizolowezi chochita masewera olimbitsa thupi
• Tsiku 1: thupi lakumtunda
• Tsiku 2: thupi lotsika
• Tsiku 3: thupi lakumtunda
• Tsiku 4: thupi lotsika
• Chizolowezi kulimbitsa thupi chizolowezi
• Kokani A.
• Sakani A
• Miyendo A.
• Kokani B.
• Kankhirani B
• Miyendo B
• Zoganizira zonyamula opitilira 40
• Musaiwale zakudya
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Zikafika pakukwaniritsa thupi lanu labwino, pulogalamu yoyenera yophunzitsira mphamvu ndiyofunikira.

Kaya mukuyang'ana kuti musinthe thupi lanu kapena kungoyambitsa maphunziro anu, ndikofunikira kuwonjezera voliyumu yamaphunziro (monga reps, set, ndi kulemera) kuti muthandizire kukula kwa minofu yatsopano mukamapita patsogolo.

Mwambiri, oyamba kumene akhala akukweza kwakanthawi kosakwana chaka chimodzi, oyimira pakati osachepera chaka chimodzi, komanso ophunzitsidwa bwino kwazaka zosachepera 2. Kumbukirani kuti kuyeserera koyenera sikuyenera kuyesedwa pokhapokha mutakhala ndi chidziwitso chokwanira champhamvu.

Nkhaniyi ikufotokoza machitidwe angapo azolimbitsa thupi kwa amuna amisinkhu yonse kuti akwaniritse phindu la minofu ndi nyonga pomwe akuonetsetsa kuti akuchira mokwanira.

Chizolowezi chakunyumba

Kaya ndinu katswiri wodziwa zambiri kapena watsopano wophunzitsira mphamvu, kugwira ntchito kunyumba ndi njira yabwino kwambiri pomwe simungathe kupita kumalo ochitira masewera olimbitsa thupi kapena mukufuna kusintha kwakanthawi.

Zochita zapanyumba pansipa zimafunikira zida zochepa. Kuphatikiza apo, mayendedwe ena amatha kulowa m'malo mwa masewera olimbitsa thupi omwe mumagwiritsa ntchito kulemera kwa thupi lanu ngati kukana.

Zochita izi zitha kukhala zoyambira sabata kapena zoyenda kupalasa njinga kuti zizipereka magawo angapo pamlungu kwa ophunzitsidwa bwino.

Ngati cholinga chanu ndikuchepetsa thupi, mutha kuwonjezera mtundu wa cardio, monga kuthamanga kapena kupalasa njinga, pakati pa magawo.

Zida zofunikira: benchi yolemera mosalala, ma dumbbells oyenera osinthika kutengera luso lanu

Ngati mukungoyamba kumene mungafune kupeza upangiri waluso ku malo ogulitsira apadera kuti musankhe zida zoyenera, koma ngati mukudziwa zomwe mukuyang'ana, mutha kugulanso ma dumbbells osinthika pa intaneti.

Kupumula kwapakatikati: Masekondi 60-90

Pushups (kuyambira "Tsiku 2: chifuwa ndi kumbuyo" kulimbitsa thupi pansipa)

Tsiku 1: miyendo, mapewa, ndi abs

• Miyendo: dumbbell squats - magawo atatu a 6-8 obwereza
• Mapewa: ataimirira paphewa - magulu atatu a 6-8 obwereza
• Miyendo: dumbbell lunge - 2 magulu a 8-10 obwereza mwendo uliwonse
• Mapewa: dumbbell owongoka mizere - 2 magulu 8-10 reps
• Mitambo: Chiwombankhanga cha Romanian dumbbell - magawo awiri a 6-8 reps
• Mapewa: lateral imadzutsa - magulu atatu a 8-10 obwereza
• Ng'ombe: mwana wang'ombe akukwera - magulu anayi a 10-12 obwereza
• Zovuta: crunches ndi miyendo okwera - 3 wa mayendedwe 10-12

Tsiku 2: chifuwa ndi kumbuyo

• Pachifuwa: makina osindikizira a benchi kapena osindikizira pansi - magawo atatu a 6-8 obwereza
• Kubwerera: dumbbell adagwada pamizere - magawo atatu a 6-8 obwereza
• Pachifuwa: dumbbell ntchentche - magulu atatu a 8-10 obwereza
• Kubwerera: mkono umodzi dumbbell mizere - magawo atatu a 6-8 obwereza
• Pachifuwa: pushups - magulu atatu a 10-12 obwereza
• Kumbuyo / pachifuwa: zipolopolo za dumbbell - magulu atatu a mayendedwe 10-12

Tsiku 3: mikono ndi abs

• Biceps: kusinthanitsa ma bicep curls - magulu atatu a 8-10 obwereza mkono uliwonse
• Zovuta: Pamwambamwamba tricep extensions - 3 sets of 8-10 8-10 reps
• Biceps: atakhala pansi dumbbell curls - 2 sets of 10-12 reps pa mkono
• Zovuta: kusambira kwa benchi - magulu awiri a mayendedwe 10-12
• Biceps: ndende zopiringa - magulu atatu a 10-12 obwereza
• Zovuta: zododometsa zoyambilira - magawo atatu a 8-10 obwereza mkono uliwonse
• Zovuta: matabwa - magulu atatu a masekondi 30 akugwira

Zochita zolimbitsa thupi zapakhomo zimaphatikizaponso zolimbitsa thupi zonse zomwe mungafune kuti mupindule minyewa yamphamvu ndi mphamvu popanda zida zochepa.

Chizolowezi choyambira cha oyamba kumene

Kukweza kwina (kuyambira "Tsiku 1: thupi lathunthu" kulimbitsa thupi pansipa)

Kuyambira kumalo ochitira masewera olimbitsa thupi kumawoneka kowopsa, koma ndi chitsogozo choyenera njirayi imafikirika - komanso imalimbikitsa.

Monga woyamba, mutha kupita patsogolo mwachangu chifukwa pafupifupi masewera aliwonse olimbitsa thupi amalimbikitsa kupindula kwamphamvu ndi mphamvu. Komabe, ndikofunikira kupewa kupitirira muyeso, komwe kumatha kubweretsa kuvulala kapena kutsika kwa magwiridwe antchito.

Mchitidwewu wolimbitsa thupi umakhala nawo mu malo ochita masewera olimbitsa thupi masiku atatu pa sabata (monga Lolemba, Lachitatu, ndi Lachisanu), ndimagawo athunthu amakwaniritsidwa tsiku lililonse. Izi zimakuthandizani kuti muzolowere mayendedwe atsopano, yang'anani mawonekedwe oyenera, ndikukhala ndi nthawi kuti muchiritse.

Mutha kuwonjezera ma reps ndikukhazikitsa ngati mukufunikira pamene mukupita.

Gawo loyambira liyenera kukhalabe bola mukapitiliza kusintha. Anthu ena amatha kukwera m'mphepete mwa miyezi 6, pomwe ena amatha kupitiliza kuwona zotsatira zoposa chaka chimodzi.

Zida zofunikira: zolimbitsa thupi zokwanira

Nthawi zopumula: Masekondi 90-180 a mayendedwe akulu, masekondi 60-90 a zowonjezera

Mphamvu: Sankhani cholemera chomwe chimakupatsani mwayi woti mumalize kuyambiranso nthawi mukasiya maulendo awiri olimba mu thanki.

Tsiku 1: thupi lathunthu

• Miyendo: mabala obwerera kumbuyo - magawo asanu a maulendo asanu
• Pachifuwa: batala lathyathyathya la benchi - magulu asanu a maulendo asanu
• Kubwerera: Anakhala m'mizere yazingwe - magulu anayi a 6-8 obwereza
• Mapewa: atakhala pansi dumbbell atolankhani - magulu anayi a 6-8 obwereza
• Zovuta: chingwe chingwe tricep pushdowns - magawo atatu a 8-10 reps
• Mapewa: lateral imadzutsa - magulu atatu a mayendedwe 10-12
• Ng'ombe: mwana wang'ombe akukwera - magulu atatu a 10-12 obwerera
• Zovuta: matabwa - magulu atatu a masekondi 30 amasunga

Tsiku 2: thupi lathunthu

• Kubwerera / zingwe: barbell kapena msampha kapamwamba - 5 seti ya 5 reps
• Kubwerera: pullups kapena lat latldldown - magulu anayi a 6-8 obwereza
• Pachifuwa: barbell kapena dumbbell onetsetsani kusindikiza - magulu anayi a 6-8 obwereza
• Mapewa: makina osindikiza pamakina - magulu anayi a 6-8 obwereza
• Biceps: barbell kapena dumbbell bicep curls - magawo atatu a 8-10 reps
• Mapewa: Kutulutsa makina osinthira - magulu atatu a mayendedwe 10-12
• Ng'ombe: kuyimirira ng'ombe ikukweza - magulu atatu a 10-12 obwereza

Tsiku 3: thupi lathunthu

• Miyendo: Makina osindikizira mwendo - 5 magulu 5 obwereza
• Kubwerera: Mizere ya T-bar - magawo atatu a 6-8 obwereza
• Pachifuwa: makina kapena dumbbell pachifuwa ntchentche - magawo atatu a 6-8 obwereza
• Mapewa: dzanja limodzi dumbbell phewa atolankhani - magulu atatu a 6-8 obwereza
• Zovuta: dumbbell kapena makina owonjezera pamakina - magawo atatu a 8-10 obwereza
• Mapewa: chingwe kapena dumbbell kutsogolo kumakweza - magulu atatu a 10-12 obwereza
• Ng'ombe: mwana wang'ombe akukwera - magulu atatu a 10-12 obwerera
• Zovuta: kutaya crunches - magulu atatu a mayendedwe 10-12

Pulogalamu yoyambira masiku atatu imakupatsirani chilimbikitso chokwanira cha thupi chomwe muyenera kukhala nacho polola kupuma mokwanira pakati pa magawo.

Chizolowezi chochita masewera olimbitsa thupi

Makina osindikizira (kuyambira "Tsiku 3: thupi lapamwamba" kulimbitsa thupi pansipa)

Pambuyo pogwira ntchito molimbika kwa masewera olimbitsa thupi kwa miyezi ingapo, ndi nthawi yoti mukonzekeretse maphunziro anu kuti phindu lanu libwere.

Pakadali pano, muyenera kukhala ndi luso lochita masewera olimbitsa thupi ndikutha kuthana ndi zolemetsa pa bar.

Pulogalamu iyi ya 4-sabata-sabata yapakatikati imakulitsa kubwereza ndikukhazikitsa kuti ikulitse kukula kwatsopano kwa minofu. Akayamba kukhala osavuta, pang'onopang'ono mungawonjezere kulemera kwina kapena kupitirira / kuseti.

Ngati mwachita bwino, mutha kutsatira izi kwa zaka zingapo mpaka mutakwanitsa kupita patsogolo. Kungakhale kothandiza kusintha zochita zanu nthawi zina kuti mukhalebe otanganidwa ndikupewa kutopa.

Kumbukirani kuti kukhumudwa sikuli chisonyezero cha kukula kwa minofu. Tsopano popeza muli ndi chidziwitso cha maphunziro, mwina simungamve kuwawa mukamaliza kulimbitsa thupi.

Zida zofunikira: zolimbitsa thupi zokwanira

Kupumula kwapakatikati: Masekondi 90-180 a mayendedwe akulu, masekondi 60-90 a zowonjezera

Mphamvu: Sankhani cholemera chomwe chimakupatsani mwayi woti mumalize kuyambiranso nthawi mukasiya maulendo awiri olimba mu thanki. Kuti muwonjezere mphamvu, pitani ku malire anu pamapeto omaliza.

Tsiku 1: thupi lakumtunda

• Pachifuwa: chofufumitsa barbell benchi atolankhani - magulu anayi a 6-8 obwereza
• Kubwerera: Anakhazikika pamizere ya barbell - magawo atatu a 6-8 obwereza
• Mapewa: atakhala pansi atolankhani - 3 sets of 8-10 reps
• Pachifuwa / triceps: kusunsa - magulu atatu a 8-10 obwereza
• Kubwerera: pullups kapena lat latldldown - magulu atatu a 8-10 obwereza
• Triceps / chifuwa: kunama kwa dumbbell tricep extensions - 3 sets of 10-12 reps
• Biceps: onetsetsani kupindika kwa dumbbell - magawo atatu a mayendedwe 10-12

Tsiku 2: thupi lotsika

• Miyendo: barbell back squats - magulu anayi a 6-8 obwereza
• Miyendo: atolankhani mwendo - magulu atatu a 8-10 obwereza
• Ma Quadriceps: adakhala otambasula mwendo - 3 sets of 10-12 reps
• Ma Quadriceps: dumbbell kapena barbell kuyenda mapapu - magawo atatu a 10-12 mayendedwe (palibe makanema)
• Ng'ombe: Kusindikiza kwa ng'ombe pamiyendo - 4 pamasamba 12-15 obwereza
• Zovuta: kutaya crunches - magulu anayi a 12-15 reps

Tsiku 3: thupi lakumtunda

• Mapewa: makina osindikizira - magulu 4 a 6-8 obwereza
• Pachifuwa: Sungani makina osindikizira a dumbbell benchi - magulu atatu a 8-10 obwereza
• Kubwerera: chingwe cha mkono umodzi - magulu atatu a mayendedwe 10-12
• Mapewa: chingwe chotsatira chimadzutsa - magawo atatu a mayendedwe 10-12
• Zowonongeka kumbuyo / misampha: nkhope imakoka - magulu atatu a 10-12 obwereza
• Misampha: dumbbell shrugs - 3 sets of 10-12 reps
• Zovuta: atakhala pamwamba pazowonjezera za tricep - magulu atatu a mayankho a 10-12
• Biceps: makina olalikira pamakina - magulu atatu a 12-15 obwereza

Tsiku 4: thupi lotsika

• Kubwerera / zingwe: barbell deadlift - magulu anayi a 6 obwereza
• Ulemerero: barbell hip thrashes - magawo atatu a 8-10 obwereza
• Mitambo: Maulalo aku Romania dumbbell - magawo atatu a mayendedwe 10-12
• Mitambo: ma curls a mwendo wonama - magulu atatu a 10-12 obwereza
• Ng'ombe: mwana wang'ombe akukwera - magulu anayi a 12-15 obwereza
• Zovuta: mwendo umakweza pampando wachiroma - magulu anayi a 12-15 obwereza

Pulogalamu yamasiku anayi iyi, yapakatikati imawonjezeranso ma seti ndi ma reps, komanso machitidwe ovuta kwambiri, kuti ayambitse kukula kwatsopano kwa minofu.

Chizolowezi kulimbitsa thupi chizolowezi

Mwendo wopachikidwa ukukwera (kuchokera ku "Legs B" kulimbitsa thupi pansipa)

Mavoliyumu owonjezera (seti ndi reps) komanso kulimba (kulemera pa bar) ndikofunikira kwa ochita masewera olimbitsa thupi kuti apitilize kulimba. Kumbukirani kuti izi siziyenera kuyesedwa pokhapokha mutakhala mukuphunzitsa mosalekeza kwa zaka ziwiri kapena kupitilira apo.

Ngakhale kupindula kwa minofu sikungabwere mwachangu monga momwe zimakhalira pomwe mudayamba, padakali mpata wopita patsogolo kwambiri panthawiyi.

Chizolowezi chochita zolimbitsa thupi chomwechi mumakhala nacho mu masewera olimbitsa thupi masiku 6 pa sabata ndi tsiku limodzi lopuma pakati. Ikutsatira njira yokoka-kukankha-miyendo, kumenya gulu lililonse laminyewa kawiri pa sabata, pomwe ma supersets amaphatikizidwa ndi hypertrophy (kukula kwa minofu).

Apanso, mutha kuwonjezera kulemera pa bar, komanso kukhazikitsa ndi kubwereza, sabata ndi sabata kuti muwonetsetse kuti mukupitiliza kutsatira pulogalamuyi.

Zida zofunikira: zolimbitsa thupi zokwanira

Nthawi zopumula: Masekondi 90-180 a mayendedwe akulu, masekondi 60-90 a zowonjezera

Mphamvu: Sankhani cholemera chomwe chimakuthandizani kuti mumalize ma reps oyenera mukasiya maulendo awiri olimba mu thanki. Kuti muwonjezere mphamvu, pitani kulephera pazomaliza.

Zowonjezera: Malizitsani gulu loyambalo nthawi yomweyo lotsatiridwa ndi gulu lachiwiri. Bwerezani mpaka pomwe zonse zomwe zasankhidwa zatha.

Kokani A.

• Kubwerera / zingwe: barbell deadlift - 5 magulu 5 obwereza
• Kubwerera: mapira kapena lat pulldown - 3 sets of 10-12 reps
• Kubwerera: Mizere ya T-bar kapena mizere yazingwe zazingwe - magulu atatu a mayendedwe 10-12
• Zowonongeka kumbuyo / misampha: nkhope imakoka - magulu anayi a 12-15 obwereza
• Biceps: nyundo zopindika - maseti anayi a 10-12 obwezerezedwanso ndi dumbbell shrugs maseti 4 a mayankho 10-12
• Biceps: kuyimirira chingwe chopindika - magulu anayi a mayendedwe 10-12

Sakani A

• Pachifuwa: batala lathyathyathya la benchi - magulu asanu a maulendo asanu
• Mapewa: atakhala pansi dumbbell atolankhani - magulu atatu a 6-8 obwereza
• Pachifuwa: onetsetsani dumbbell benchi atolankhani - magulu atatu a mayendedwe 10-12
• Mitengo / mapewa: tricep pushdowns - 4 magulu a 10-12 obwezeretsedweratu ndikukweza pambuyo pake - magulu anayi a mayankho 10-12
• Pachifuwa: chingwe crossovers - 4 akanema wa 10-12 reps

Miyendo A.

• Miyendo: mabala obwerera kumbuyo - magawo asanu a maulendo asanu
• Mitambo: Maulalo aku Romania dumbbell - magawo atatu a 6-8 obwereza
• Miyendo: atolankhani mwendo - magulu atatu a 8-10 obwereza
• Mitambo: kunjenjemera mwendo - magulu anayi a 10-12 obwereza
• Ng'ombe: mwana wang'ombe akukwera - magulu anayi a 12-15 obwereza
• Zovuta: kutaya crunches - magulu anayi a 12-15 reps

Kokani B.

• Kubwerera: Anakhazikika pamizere ya barbell - magawo atatu a 6-8 obwereza
• Kubwerera: zokopa (zolemetsa ngati zingafunike) - magulu atatu a 8-10 obwereza
• Kubwerera: mkono umodzi mizere - magulu atatu a 8-10 amabwereza
• M'munsi kumbuyo: Zosokoneza bongo - 4 magulu a 10-12 obwezerezedwanso ndi makina olalikira pamakina - magulu anayi a mayendedwe 10-12
• Misampha: barbell shrugs - 4 sets of 10-12 reps
• Biceps: kuyimirira ma dumbbell curls - magulu anayi a mayendedwe 10-12

Kankhirani B

• Mapewa: makina osindikizira - magawo 5 a maulendo asanu
• Pachifuwa: dumbbell benchi (yopendekera kapena yopanda pake) - magawo atatu a 8-10 obwereza
• Pachifuwa / triceps: kusambira (kulemera ngati kuli kofunikira) - magulu anayi a mayendedwe 10-12
• Mapewa: chingwe chaching'ono chamanja chimakweza - magulu anayi a mayendedwe 10-12
• Pachifuwa: Ntchentche pamakina - magulu anayi a mayendedwe 10-12
• Zovuta: Zowonjezera pamwamba ndi chingwe - magulu anayi a mayendedwe 10-12

Miyendo B

• Miyendo: ma barbell kutsogolo squats - ma seti asanu a reps 5
• Mitambo: glute ham imakweza - magulu atatu a 8-10 obwereza
• Miyendo: kuyenda dumbbell lunges - 3 sets of 10-12 reps pa mwendo
• Ma Quadriceps: atakhala pansi otambasulira mwendo - magulu anayi a mayendedwe 10 mpaka 12 omwe adakhazikitsidwa ndi ng'ombe yayimirira - magulu anayi a maulendo 12 mpaka 12
• Zovuta: Kupachika mwendo kumakweza - magulu anayi a 12-15 obwereza

Pulogalamuyi ndiyabwino kwambiri ndipo imatsata-kukoka-miyendo kwamasiku 6 pasabata. Ingoyesani pulogalamuyi ngati muli ndi zaka zingapo zophunzitsidwa pansi pa lamba wanu.

Zoganizira zonyamula opitilira 40

Mukamakula, minofu ndi mafupa zimachepa pang'onopang'ono. Komabe, mutha kuthana ndi vutoli potsatira pulogalamu yokana kukakamiza kukula kwa minofu ndi mafupa (,).

Zochita zolimbitsa thupi zomwe tazitchula pamwambazi zikugwiranso ntchito kwa anthu azaka 40 kapena kupitilira apo, ngakhale zina mwazochita zomwe zingafunike kuti zisinthidwe ndizosankha limodzi - makamaka ngati mwakhala mukuvulala kale.

Mwachitsanzo, mutha kupanga zigamba zam'magolo m'malo mozembera kumbuyo kapena kutsitsa ma tricep m'malo moviika.

Mosasamala zaka zanu, ndibwino kuti muyambe ndi pulogalamu yoyamba ndikukonzekera.

Ndikofunikanso kuti musamachite masewera olimbitsa thupi kwambiri, popeza pali chiopsezo chowonjezeka chovulala mukamakalamba. Mwinanso mungafunikire kuwonjezera nthawi yochira mpaka masiku awiri pakati pa kulimbitsa thupi m'malo mwa 1, popeza thupi lanu limatenga nthawi yochulukirapo ().

Ngakhale kuchita masewera olimbitsa thupi kumakhala ndi zopinga kwa okalamba, kukhala ndi pulogalamu yoletsa kukana kumatha kukupindulitsani mpaka kalekale.

Ophunzitsa omwe ali ndi zaka zopitilira 40 angafunike kusintha zochita zawo zolimbitsa thupi kuti aziwerengera zovulala kapena kupuma pang'ono. Ngakhale kuti minofu ndi mafupa zimachepa mukamakula, mutha kuthana ndi izi mochita masewera olimbitsa thupi.

Musaiwale zakudya

Ngakhale kuchita masewera olimbitsa thupi kumalimbikitsa kupindula kwa minofu ndi nyonga, zakudya zopatsa thanzi zimathandiza kwambiri pakukonzanso ndikuchita bwino.

Chifukwa chake, ndikofunikira kuwonetsetsa kuti zomwe mumadya ndizokwanira kuthana ndi zofunikira pamaphunziro anu.

Izi zitha kuchitika powonetsetsa kuti calorie, protein, carb, komanso mafuta okwanira kutengera luso lanu lamphamvu ndi zolimbitsa thupi. Mutha kugwiritsa ntchito kauntala wa kalori kuti muwerenge zosowa zanu.

Kuti mupeze minofu, ndibwino kuti mukhale ndi kalori yochulukirapo, kapena muzidya kuposa momwe thupi lanu liyenera kudzisamalira. Zotsalira za 10-20% pa zosowa zanu zoyambirira za calorie ziyenera kukhala zokwanira kulimbikitsa kupindula kwa minofu ().

Ngati mukuyesera kutaya mafuta amthupi m'malo mwake, kukhalabe ndi poyambira kapena kutengera kuchepera pang'ono kwa kalori kumalimbikitsidwa ().

Kusunga nthawi, komwe kumafuna kudya nthawi inayake kuti mupereke zotsatira, kungakhale kofunikira pakukulitsa kupindula kwa minofu. Mwachitsanzo, akatswiri ambiri amalimbikitsa kudya chakudya chopatsa thanzi kapena chotupitsa mkati mwa maola awiri mutangolimbitsa thupi, makamaka musanachitike kapena mutatha (5, 6).

Ngati mukufuna kuonetsetsa kuti mukudya bwino kapena kupanga dongosolo lokhazikika loti likuthandizeni kukwaniritsa zolinga zanu, lingalirani za kufunsa katswiri wazakudya.

Chakudya choyenera ndichofunika kuchita masewera olimbitsa thupi, chifukwa chimapatsa thupi lanu zida zomangira zolimbitsa thupi.

Mfundo yofunika

Kaya ndinu wochita masewera olimbitsa thupi watsopano kapena wochita masewera olimbitsa thupi, machitidwe olimbitsa thupi omwe amakwaniritsa luso lanu angakuthandizeni kupita patsogolo kufikira zolimbitsa thupi.

Popita nthawi, mutha kupeza kuti thupi lanu limayankha bwino pakusunthika kwina kuposa ena, kukulolani kuti musinthe maphunziro anu moyenera.

Njira yoyenera yochitira masewera olimbitsa thupi komanso zizolowezi zabwino zopatsa thanzi ndiwo njira zoyambirira zokhalira ndi moyo wabwino, mosasamala kanthu momwe muliri.

Ngati muli ndi matenda, nthawi zonse ndibwino kuti mufunsane ndi omwe akukuthandizani musanachite pulogalamu iliyonse yochita masewera olimbitsa thupi.