1. Makina opondaponda

Pothamanga, zovala zimakhala zotayirira, zachibadwaT-sheti.Inde, ndi bwino kusankha zovala zogwira ntchito monga thukuta mofulumira.Palibe zofunikira zambirimathalauza, bola ngati thonjemathalauza amasewera, mukhoza kuyenda mosavuta pa treadmill.Ndipo nsapato zothamanga zimagwira ntchito yofunika kwambiri panthawiyi.Nsapato zabwino zimatha kukupatsirani chitonthozo choyenda m'munda.Chifukwa chake, mutha kusankhanso nsapato zapamwamba komanso zamphamvu zothamanga.Nsapato zothamanga zoterezi zimakhala ndi zovuta zabwino, zimakhala zofewa komanso zopindika.Amakhala omasuka kuvala komanso amakhala ndi zotsatira zabwino zochepetsera, kuteteza mapazi anu ku kuvulala kwamasewera.

2. Pilates ndi Yoga

Anyamata akamachita ma Pilates ndi yoga, ngakhale amalabadira kwambiri mphamvu kuposa atsikana, kukhazikika komanso bata ndizofunika kwambiri pamasewerawa.Choncho, ndi bwino kuti musavale zipangizo zakuthwa monga ndolo, zomwe sizili zosavuta kudzipweteka nokha mu masewera, komanso mogwirizana ndi masewerawo.Ndi bwino kusankha nsalu yofewa, yotambasula ya zovala kuti athe kukwanitsa kusuntha kwina kwakukulu.Zovalazolemera kwambiri zitha kupangitsa mayendedwe anu kukhala osapepuka mokwanira.

3. Menyani

Kumenyana ndi chitsanzo chabwino cha mphamvu ndi kukongola kwa anyamata.Pamwamba kwambiri ndiye chisankho chabwino kwambiri chomenyera nkhondo, ndipo zinthuzo ndi zabwino kutengera thukuta ndikupumira.Ndipomathalauza omasukazili bwino, koma musakhale owolowa manja kwambiri.Chifukwansomathalauza ambirimwina sikungakhale koyenera kwa inu kuchita zinthu zina monga kuwulukira mumlengalenga.

4. Kupota njinga

Anyamata okwera njinga yozungulira ayenera kukhala odzaza ndi thukuta komanso mphamvu.Chovala cholimba kwambiri sichingangotulutsa minofu ndi mizere yabwino kwambiri ya thupi lanu, komanso kuchepetsa kukana pamene mukukwera, zomwe zidzakuthandizani kufotokoza liwiro lanu ndi chilakolako chanu.Zokwanira malire.Kusankha akabudula kapenamathalauza amfupindi kutalika koyenera kungachepetse kukangana ndi kulepheretsa kwa nsalu kusuntha kwa bondo.Panthawi imodzimodziyo, ndi bwino kuvala nsapato za masewera olimbitsa thupi pamene mukukwera, zomwe zingathandize kuti mapazi akhazikike ndipo sizidzapweteka minofu panthawi yochita masewera olimbitsa thupi.

5. Zolimbitsa thupi za barbell

Kuchita masewera olimbitsa thupi a Barbell ndi njira yachangu yochepetsera thupi, komanso kumatha kupanga mizere yokongola ya thupi.Pochita masewera olimbitsa thupi a barbell, mfundo yofunika kwambiri ndi kuvala akabudula okwanira bwino.Izi ndichifukwa choti masewero olimbitsa thupi amatha kukhala ndi zotsatira zabwino zolimbitsa thupi, komanso ngati muvalamathalauza aatali, mudzaphimba miyendo yanu ndipo simungawone ngati apinda pa malo okhazikika.Akabudula ali bwino kwambiri pamwamba pa bondo, zomwe zingakuthandizeni kuti mukwaniritse zoyenda zonse, ndipo mayendedwe osiyanasiyana sangalephereke mosavuta ndimathalauza.

Mutha kusankha 2pcs set, 3pcs set, 5pcs set, 6pcs set kuchokera kwa ife kapena kulumikizana kuti musinthe mawonekedwe anu ndi logo yatracksuit,zovala zolimbitsa thupi,kuthamanga kuvalakapena zinazovala zamasewera.