Ngati mukuyesera kuonda kudzera muzitsulo, muyenera kumvetsetsa nthawi yolimbitsa thupi, ndi bwino kuchita masewera olimbitsa thupi pakati pa 30-40 mphindi.Chifukwa kumayambiriro kwa masewera olimbitsa thupi, thupi limadya shuga, ndiye pambuyo pa mphindi 30 zolimbitsa thupi zimayamba kudya mafuta a thupi lanu.Ngati mukufunikanso kuchita masewera olimbitsa thupi, nthawi ndi yabwino osachepera mphindi 20.Ndiye muyenera kulabadira liwiro kuthamanga, mwamuna ambiri ndi bwino kulamulira liwiro pakati pa 6.5-8.5, akazi bwino pakati 5.5-7.5.Mikono siyigwira chowongolera chopondapo, koma imagwedezeka ndi liwiro la kuthamanga, kuti athe kudya mafuta ambiri, komanso chitetezo chachilengedwe!Matupi osiyana ndi oyenera kuthamanga kosiyanasiyana, mpaka mapaundi 150 wazaka 30 zaka 175 amuna apamwamba, chopingasa chopingasa 6.5 km pa ola ndichabwino, kupondaponda mphindi 40-50 ndikwabwino.Ngati kuyenda mofulumira, otsetsereka 10%, liwiro 5-6 Km pa ola, nthawi 30-40 Mphindi.Ngati kuthamanga kuli kolimbitsa thupi, nthawi zambiri kuthamanga kwa mphindi 30 pa liwiro kumatha kusinthidwa malinga ndi zomwe amakonda, mutha kuthamanganso molingana ndi pulogalamu yokhazikika ya treadmill.
Nthawi yotumiza: Jun-03-2022