Atsikana ambiri anazindikira kuti minofu yawo imakhala yonyansa ndipo imawoneka yoipa, choncho ndi kofunika kuwasunga, kuchita masewera apadera. Zotsatira zabwino zimaperekedwa poyendetsa manja ochepa , omwe kawirikawiri amachitidwa kunyumba. Kuti mupeze zotsatira zomwe mukufunikira kuphunzitsa ndi dumbbells. Oyambawo akhoza kugwiritsa ntchito kulemera kwa makilogalamu 1, ndipo othamanga odziwa bwino angatenge ndi 3 makilogalamu. Musawope kuti manja adzakhala amphongo ndi oyipa.
Kulipira manja ndi mapewa operewera
Mwachabe, musataye nthawi, tikufuna kuchita masewero olimbitsa thupi, ndiko kuti, iwo sangopereka katundu pokhapokha, komanso pamagulu ena a minofu. Pofuna kukwaniritsa zolingazi, zochitikazo ziyenera kuchitidwa katatu pamlungu.
Malipiro ogwira ntchito yochepera:
- Imani mwangwiro ndikupanga sitepe yakuya, yojambulidwa mmbuyo, pamodzi ndi iyo, muyenera kuweramitsa manja anu pamakona, kukweza mapewa anu pamapewa anu. Kubwereranso mwendo wanu ku malo ake oyamba, ikani manja anu mmbuyo. Chitani maulendo onse awiri pazomwe mumabwerera.
- Ikani pamimba mwako ndipo tambasula manja ako ndi ziboliboli patsogolo pako. Kwezani miyendo yanu, ndiyeno, mutengenso manja anu, mutakweza thupi lakumwamba. Mu malo "oyendetsa boti" m'pofunika kukhala kwa theka la miniti.
- Kwa ntchito yotsatirayi, ikuphatikizapo kukakamiza manja kuti awonongeke. Miyendo iyenera kukhala pamapazi, pomwe iyenera kuwerama pamadzulo. Gwirani dzanja limodzi m'chiuno, ndipo mu linalo mutenge mkombero ndikuwukweza pamwamba pa mutu wanu. Khalani pafupi ndi dzanja lowerama ndipo panthawi yomweyi muweramitse mkono ndi chibonga, ndikuchidzala ndi mutu. Chitani zobwereza 10 mbali iliyonse.
- Pangani mzere wapansi pang'onopang'ono, kutsogoloza nkhono ndikuchepetsa dzanja ndi dumbbell pansi pa phazi. Kubwereranso phazi lanu kupita kumalo, kwezani mkono wanu pamwamba pa mutu wanu. Kodi nthawi 10 pa mwendo umodzi ndikuchita zochitika kumbali inayo?