Kwa munthu amene akuchita masewera opanda zolinga zamaluso, zokha zokondweretsa, thanzi ndi kukongola, ndikofunikira kwambiri kusankha mtundu wa maphunziro omwe angapereke katundu pa thupi lonse. Kupanda nthawi kumapangitsa kusintha ndi machitidwe ake m'magulu onse a minofu, choncho makompyuta amakono ayenera kukhala odzaza kwambiri komanso nthawi yomweyo, opangidwa mosavuta kwa anthu omwe ali okonzeka mosiyana. M'mawu ena, tikuyang'ana zovuta zovuta kuzipanga kwa magulu onse a minofu.
Chigawo
Tiyeni tipange zofuna zanu pa zovuta zathu:
- zovutazo ziyenera kulimbikitsa kulemera, zomwe zikutanthauza kuti zochitika za magulu akuluakulu a minofu, mbali, ziyenera kukhala zowonongeka;
- Izi ziyenera kulimbikitsanso mitundu yosiyanasiyana (zofalitsa, manja, miyendo, ntchafu), zomwe zikutanthauza kuti timafunikanso ntchito zolimbikitsa magulu osiyanasiyana;
- kuphatikizapo zovuta ziyenera kugwira ntchito pamimba, manja, mapewa, kumbuyo, chifuwa, miyendo, matako .
Ndipo chofunika kwambiri, zonsezi siziyenera kutenga nthawi yoposa theka la ora!
Zochita
Mavuto athu ali ndi zochitika za gulu lililonse la minofu, ndipo amatenga ngakhale osachepera mphindi khumi. Choncho, musakhale aulesi, chitani tsiku lirilonse ndikufikira malire a maloto anu opanda malire pamodzi ndi ife!
- Kutentha - kudumpha pambali, manja pambali. Timasonkhanitsa manja ndi mapazi pamodzi.
- Timadzipanikizira tokha ku khoma, pendekera kumbali yakumanja pamphepete mwa mawondo. Konzani malo kwa masekondi 30.
- Ife timachita kukankhira mmwamba. Samalani malo oyenerera a thupi - kuyambira mutu mpaka kumphwa, mzere umodzi wowongoka, manja okhwima pansi pa mapewa. Kuti mupumule, mungathe kupondaponda mawondo anu. Timakankhira mphindi 30.
- Timagona kumbuyo, manja kumbuyo kwa miyendo, miyendo ikugwada pamabondo, kudula mutu, mapewa, mbali ina ya thoracic kuchokera pansi. Chin akuyang'ana mmwamba, manja samachepetsa - 30 mphindi.
- Timatenga mpando, kuyika phazi limodzi pa mpando, kenako kukoka chachiwiri, kuwuka ndi kuchepetsa miyendo yathu. Manja pa lamba, timagwira masekondi 30.
- Timapumula manja athu pa mpando, miyendo yathu imatambasulidwa patsogolo, kuyimitsidwa, kumangirizidwira ku mpando - mphindi 30.
- Timanyamula chipika - timasunga thupi pazithunzithunzi ndi zala. Konzani malo kwa masekondi 30.
- Kuthamanga mmalo, kwezani mawondo anu mokweza momwe mungathere. Timagwiranso ntchito komanso manja.
- Mapiri akutsogolo. Bondo la mwendo wakutsogolo sichitha kupitirira masokosi. Msola wam'mbuyo umakwera pazingwe zolondola. Timachita mosiyana pa miyendo yonse.
- Mbali yapafupi - kulemera kumakhala kudzanja lamanja (pambuyo pa kusinthana, kumanzere) kutsogolo ndi kumbuyo kwa phazi lomwelo. Konzani malo kwa masekondi 30. Timabwereza kumbali inayo.