Maphunziro apanyumba pakhomo kuti awonongeke

Chifukwa cha manyazi omwe amachitikira poyerekeza ndi thupi lawo lopanda ungwiro, anthu ambiri amaopa kupita ku masewera olimbitsa thupi . Pachifukwa ichi, njira yokha yochepetsetsa ndikukhala pakhomo.

Pofuna kupanga pulogalamu yochepetsera pakhomo pokhapokha mphamvu zowonjezera mphamvu zedi kusiyana ndi kuphunzitsa zojambula zosiyanasiyana pa malo olimbitsa thupi, timafunikira chida chimodzi chokha - chigamba. Chokhacho sichidyanso ndi uchi ndi caviar, koma chomwe chimagwiritsidwa ntchito ndi kulemera kwa miimba.

Ngati mulibe chiphaso choterechi, pulogalamu ya thupili yolimbitsa thupi, mukhoza kuimitsa ndi thumba lalikulu, kapena botolo la mchenga. Lamulo lalikulu ndilo kubwereza zovuta zonse zisanu, monga maphunziro ozungulira.

Zovuta kuchita

1. Kwezani manja anu ndi chiwombankhanga pamutu mwanu, timayambanso kuthamanga, ndikuyendetsa miyendo. Timachita katatu. Bondo silidutsa pamtunda, tsatirani mpweya.
2. Maso - miyendo ikuluikulu kusiyana ndi mapewa, ngakhale kumbuyo. Sitimadzikweza kwambiri, timatulutsa phokoso mobwerezabwereza, kenako timayendetsa miyendo yathu, kutambasula manja athu ndi phula patsogolo pathu. Exhale ife timakhala tikukwera, timakhala 20 sit-ups.
3. Kuphwanyidwa - miyendo imakhala yofiira, timayendetsa thupi patsogolo, nkhumba imatulutsidwa, manja ndi phula amatsikira kumtunda pansi pa mawondo. Kutulutsa mpweya kumayambitsanso thupi ndikukweza phokoso pamlingo wa pelvis. Timachita maulendo 4, patsiku lachisanu ndi chimodzi timatsitsa pansi phokoso pansi, timapititsa patsogolo kwambiri. Timakankhira mmwamba, kubwereranso, kutenga phokoso ndikupanga kubwereza kwina kotere. Kenaka pewani kukankhira mmbuyo ndikubwezeretsanso zakufa. Choncho, m'pofunikanso kupanga 15 kupitilira ndi makumi asanu ndi limodzi (60) kuti apite ndi phokoso.
4. Timanyamuka, miyendo pamodzi, phokoso lomwe timakweza pamwamba pa chifuwa, manja omwe timayimitsa. Timapanga mbali, pamphuno yotuluka ndi phokoso timakwera mmwamba pamwamba pa mutu. Timayambitsa 30, miyendo yosinthasintha.
5. Phalapansi pansi, pakati pa miyendo, timadumphira ku 180⁰, kusunga malo pakati pa miyendo - jumps 20.
6. Ikani pansi pa gudumu, mukulumphira makina. Kuwombera m'manja, timayang'ana kumbuyo ndi kutulutsa mpweya womwe timaukweza, kutambasula manja athu ndi phokoso pamitu yathu. Timachita maulendo 20.
7. Timatsamira kumbuyo kwathu, kutsogolo kwa manja athu kutsogolo kwa ife, kutembenukira kumanja ndi kumanzere - nthawi 20.