Zolimbitsa thupi zapanyumba zokhala ndi ma dumbbells opepuka zimapangidwira odwala omwe ali ndi vuto la shuga omwe ali ovuta kwambiri. Muthanso kuchita masewera olimbitsa thupi ngati mwayamba kudwala matenda a impso (nephropathy) kapena maso (retinopathy). Ma dumbbell amayenera kupanga katundu, koma akhale opepuka kwambiri kotero kuthamanga kwa magazi sikuwonjezeka. Muyenera kusankha ma dumbbells a kulemera kotero kuti mutha kuchita masewera olimbitsa thupi kangapo ka 10 m'maseti atatu, osapumula pang'ono.
Kodi maubwino olimbitsa thupi omwe afotokozedwa m'nkhaniyi ndi ati:
- amaphunzitsa zolumikizira, kukonza kuyenda;
- mupewe kusokonezeka-kofanana ndi zaka;
- muchepetse vuto la kugwa ndi kukalamba mu okalamba.
Chilichonse cholimbitsa thupi chimayenera kuchitidwa pang'onopang'ono, bwino, kuyang'ana momwe mukumvera.
Kuchita masewera olimbitsa thupi nambala 1 - kusintha kwa biceps.
Mungachite bwanji:
- Imani molunjika ndi ma dumbbell m'manja m'manja otsika, manja atembenuzidwe kutsogolo.
- Kwezani mbanthu, ndikugwada mtsogolo.
- Pang'onopang'ono muchepetsani maubule pamawu awo oyambirirawo.
Kuchita masewera olimbitsa thupi nambala 2 - kwa minofu yamapewa.
Njira ya kukhazikitsa kwake ndi motere:
- Imirirani molunjika, tengani maumbidwe m'manja mwanu, kwezani manja anu, ndi kuwapukutira m'manja ndi kufalitsa manja anu.
- Kwezani mbanda pamutu panu (manja akali m'manja)
- Kwezani otsitsa ku udindo wawo woyambirira.
Kuchita masewera olimbitsa thupi nambala 3 - manja padera.
Dongosolo la ntchitoyo ndi motere :.
- Imirirani molunjika, ndikugwira zolankhula m'manja anu a pubescent, manja m'manja atembenukirana.
- Kwezani ming'aluyo m'mbali mwake (manja moyang'anizana ndi pansi) pamwamba pamutu panu.
- Tsitsani ma dumbbells kudutsa mbali pansi.
Kuchita masewera olimbitsa thupi nambala 4 - kukonzekera pamalo otsetsereka.
Zochita zili motere:
- Lunjika. Yembekezerani ndikutenga maumbule omwe ali patsogolo panu pansi. Nthawi yomweyo, musagwade mawondo anu, gwiritsani ntchito msana wanu pansi.
- Kwezani ma dumbbells anu pachifuwa.
- Tsitsani ma dumbbells kubwerera pansi.
Kuchita masewera olimbitsa thupi nambala 5 - malo otsetsereka olemera.
Malamulo akukhazikitsa malo otsetsereka olemera:.
- Imani molunjika ndikugwira wogwidwa ndi malekezero. Kwezani manja anu pamwamba pamutu panu osawapinda.
- Kwezani dumbbell kutsogolo, ndikukhotetsa nsana wanu moyandikira pansi.
- Bwererani ku malo oyambira.
Kuchita masewera olimbitsa thupi nambala 6 - kukweza mikono motsatira mbali.
Chitani izi motere:
- Pogona kumbuyo kwanu, tengani zolakwika m'manja mwanu. Fotokozerani mikono yanu kumbali.
- Kwezani ma dumbbell onse awiri, kuwalumikiza pamutu panu.
- Kwezani manja anu kudutsa mbali zotsikira.
Kuchita masewera olimbitsa thupi nambala 7 - chosindikizira kumbuyo kwa mutu mutagona pansi.
Zochita zili motere:
- Pogona pansi, tengani cholendewera ndi manja awiri mutakweza pamutu panu.
- Popanda kuwerama mikono yanu, chepetsani cholakwika kumbuyo kwa mutu wanu.
- Bwererani ku malo oyambira.
Masewera olimbitsa thupi omwe ali ndi ma dumbbells opepuka, omwe amaperekedwa munkhaniyi, nthawi zambiri amagwiritsidwa ntchito ndi anthu aku America omwe akukhala m'nyumba zosungirako anthu okalamba. Amabwezeretsa mphamvu m'minofu, yomwe imawoneka kuti yachepa. Chifukwa cha izi, thanzi la anthu okalamba likuyenda bwino kwambiri. Mu 1990s, dokotala dzina lake Alan Rubin adazindikira kuti masewera olimbitsa thupi ndi oyenera kwa odwala omwe ali ndi matenda amtundu wa 1 komanso a 2.
Kuchita zolimbitsa thupi ndi ma dumbbells opepuka kumatha kuchitidwa ngakhale kwa odwala matenda ashuga omwe apanga matenda ashuga nephropathy (matenda a impso) kapena retinopathy (mavuto amaso), ndipo izi zimayika zoletsa zazikulu pa maphunziro akuthupi. Ngati mukuchita zolimbitsa thupi pang'onopang'ono, pang'onopang'ono komanso bwino, ndiye kuti sizingavulaze impso zanu, kapena mawonekedwe anu, kapenanso kuchepera miyendo yanu. Mufunika mphindi 5-10 zokha patsiku kuti mumalize zolimbitsa thupi zonse zisanu ndi ziwiri, iliyonse mwa katatu katatu pamachitidwe 10. Pambuyo masiku 10 ophunzirira, onetsetsani kuti mapindu ake ndiabwino.
