Moyo wathanzi sayenera kuyamba Lolemba, koma m'mawa. Maphunziro olimbitsa thupi ammawa amakupatsani inu tsiku lonse, osati ndi zokoma zokha komanso chakudya chabwino cha kadzutsa, komanso ndi mitsempha yowonjezereka, yomwe imakhala yofunika kwambiri kuti muwonongeke mwamsanga. Zoonadi, ndizochita masewera olimbitsa thupi pakhomo - ili ndilo mwayi wokha kuti amayi ambiri azikhala bwino komanso aziwoneka bwino. Vuto lokha ndilo kulimbana ndi ulesi wanu.
Chabwino, yang'anani zolakwika zanu, ndipo tikukupatsani inu changu cholimbikitsana kuti mukhale olimbitsa thupi chifukwa chakumwalira.
Zochita
- Lembani, exhale.
- Timapondaponda mapazi m'magulu ozungulira, manja pa lamba.
- Mapazi palimodzi, gwadani mawondo m'magulu ozungulira.
- Mapazi ogawanika, zozungulira zazingwe.
- Mapiri amphamvu kumbali.
- Mapepala amathamangira kumbuyo ndi kutsogolo.
- Timagwedeza khosi lathu: imayenda, kumbuyo, kumanja, kumanzere.
- Ife timachita masewera: miyendo ndi mbali ya mapewa pambali, mikono itambasulidwa pa squat, timatulutsa, timayendetsa miyendo yathu, timabweza manja athu m'chiuno. Timachita maulendo 30.
- Kuukira kuli kutsogolo - kumbuyo kuli kolunjika, miyendo imayendetsedwa pamakona abwino, makina osindikizidwa amalephereka, bondo silikuyenda kuchokera kumapazi. Timachita maulendo 35.
- Amakhala pambali - mwendo umachotsedwa pambali, timatengera thupi kulemera kwake, kupindika, mwendo wachiwiri watambasula ndikuwongoledwa. Timakwera miyendo yolunjika, timayambitsa mbali ina. Timachita maulendo 30.
Zochita za zofalitsa - gawo loyamba la thupi labwino. Ponyamula kuthamanga kulikonse kwa thupi, onetsetsani kuti makina osindikizira amatha nthawi zonse, mwinamwake mukadzuka chifukwa cha zochitika zadongosolo. Ingoganizirani ntchito ya m'mimba minofu.
- Timagona pansi, mawondo amawerama, chiuno chimagwedezeka pansi, timanyamuka ndi thupi ndikukweza manja pakati pa mawondo. Timatulutsa mpweya wotuluka pang'onopang'ono komanso mpweya pamtunda. Timachita maulendo 30.
- Phazi limodzi limaponyedwa pa bondo la mwendo wachiwiri, manja kumbuyo pamutu, chotchinga chakumbuyo chikugwedezeka pansi, sitikugwadira kumbuyo. Mosiyana ndi mphuno ndi kukweza thupi kutambasula ku bondo la mwendo woukitsidwa pa kutuluka. Timachita nthawi 20 ndikusintha miyendo.
- IP - atagona pansi, manja pambali, miyendo ikung'amba pansi ndi kutambasula pamwamba pamphuno. Mukamalowera pansi, kuwamata ndi kuwatsitsimula, musawachepetse mpaka kumapeto. Pamwamba pa miyendo tikutsuka beseni. Timachita maulendo 15.
- Kukwera mmwamba kuchokera maondo - timagwa pa kudzoza, kuimirira pa exhale. Sitimaponya misana yathu, manja pansi pa mapewa athu. Ife timakoka nsana wathu.
- Pose pa bar - timayima miniti imodzi. Thupi limakhala pa masokosi ndi manja. Manja ndi mapazi atambasulidwa, makina osindikizidwa amatha, kumbuyo kuli kolunjika.
- Gwetsani kumbuyo kwa mwanayo.