Pakali pano muli ndi zifukwa milioni kuti mupitirize kuchita masewera olimbitsa thupi: mwana wakhanda amakukondweretsa ndi kumwetulira kwanu, mumakhala ndi maganizo osinthasintha nthawi ndi nthawi. Ndipo kusamalira mawonekedwe a thupi lanu ndi lingaliro lomaliza limene limabwera m'maganizo anu ... Nanga bwanji ngati tipereka zovuta zozizira zomwe zingalimbitse minofu yanu (makamaka yofooka minofu ya m'mimba), kusintha mtima wanu ndi kuchepetsa kupweteka kwakumbuyo? Chida chathu chachinsinsi ndi mpira wa masewera olimbitsa thupi.
Kufunika kokwanira pa chipolopolo chophwekachi, pamene mukuchita masewera olimbitsa thupi, kumalimbitsa minofu yonse ya thupi lanu kuti muchite nawo ntchito. Simagwira ntchito ndi minofu yambiri, komanso ndi minofu ya thupi, stabilizers. Izi zimapangitsa kuti thupi lonse likhale ndi thanzi labwino, limapangitsa mphamvu, kulingalira komanso kugwirizana. Zochita zisanu ndi chimodzizi zimaphatikizapo minofu-yolimbitsa thupi - mimba ndi mmbuyo ndi kutsindika chapadera pa ofalitsa. Iyi ndi pulogalamu yabwino kwambiri yogwirira ntchito minofu ya mimba pambuyo pobereka.
Chitani zobwerezabwereza zisanu ndi chimodzi (8) zomwe zimachitika, ndikuwonjezeka pang'onopang'ono mpaka 15, pamene minofu ya thupi imalimbikitsa, kuti abwerere chiwerengerocho atatenga mimba. Yesetsani katatu pa sabata, kusinthasintha masiku 2-3 pambuyo pake kuti mukhale ndi mtima wolimbitsa thupi, monga kuyenda, kusambira kapena kuvina ndi mwana wanu.
Nthawi zambiri madokotala amalangizidwa kuti asamachite masewera kwa milungu isanu ndi umodzi atabadwa. Musanayambe kukhazikitsa zovuta zina, funsani dokotala wanu.
Maonekedwe abwino
Kutentha kwa mphindi zisanu, mosavuta kukwera mpira, kukweza m'chiuno ndi kufotokozera zozungulira ndi mapewa. Bweretsani minofu ya m'mimba kuti mukhazikike thupi lanu, kulimbitsa minofu yaikulu.
Gwiritsani chingwe chowombera mwa kutambasula magulu onse a minofu, kenako pumulani, mutagona kumbuyo kwanu kwa mphindi zingapo, kupuma pang'onopang'ono.
Ndi mpira kuti mupindule nawo
Tengani mpira mmanja mwanu. Sungunulani miyendo yonse, tulukani masokosi ndi mawondo panja. Tambasulani mimba yanu, yanizani miyendo yanu. Lembani, limbani, pang'onopang'ono muweramitse mawondo anu, mutsogolere coccyx pansi. Pa nthawi yomweyo, kwezani mpira ndi manja anu owongoka. Lembetsani ndipo pang'onopang'ono mubwere ku malo oyamba. Kulimbidwa mapewa, kumbuyo kwakumbuyo, m'khola la mkati ndi matako.
Superwoman
Lembetsani mimba yanu pa mpira, mawondo ndi manja - pamtanda pambali pa mapewa. Korona ikuyandikira. Ikani, exhale, kwezani dzanja lanu lamanzere patsogolo, ndi phazi lanu lakumanja kumbuyo. Gwiritsitsani. Powonongeka, bwerera ku malo oyamba. Exhale. Chitani ndi dzanja lina ndi miyendo. Amalimbitsa kumbuyo, matako ndi mapewa.
Kukwezera mwendo kumbali ya mawonekedwe akale a chiwerengerocho
Imani pa bondo lanu lakumanzere, ikani ntchafu yanu pa mpira. Dzanja lamanja pa ntchafu yowongoka, yang'anani pamimba. Kwezani phazi lanu, gwirani, kuyendetsa molunjika kuchokera kumapazi mpaka kumapewa. Bwererani ku malo oyamba. Pangani chiwerengero choyenera cha kubwereza ndikusintha mbali. Kunja kwa ntchafu kumalimbikitsidwa.
Bridge
Lembani kumbuyo kwanu, miyendo ya pansi ndi zidendene pa mpira. Manja - pamodzi ndi thupi. Sungani, exhale, kupanikizira matako ndi kukweza m'chiuno ndi kumbuyo. Kumalo apamwamba thupi limapanga mzere wolunjika kuchokera kumapewa kupita ku zidendene. Gwirani, pang'onopang'ono mubwerere kumalo oyambira. Kumbuyo, minofu ya miyendo ndi miyendo imalimbikitsidwa.
Kubwerera kumbuyo kwa mawonekedwe
Lembani kumbuyo kwanu, clasp mpira ndi mapazi anu. Manja pambali pa thupi. Yesani minofu yanu ya m'mimba, bwererani kumbuyo kwanu. Lembani, exhale. Gwiritsani ntchito makina osindikizira kuti muthe mpirawo ukugwedezeka ndi mapazi. Pang'onopang'ono bwererani ku malo oyamba pochepetsera mpira pansi ndi kusunga makina. Amalimbitsa minofu ya m'mimba.
Mtsinje wa zokometsera kwa chiwonetsero chokongola
Imani pa bondo la mwendo wakumanzere, mwendo wakumanja pambali. Dzanja lamanzere liri pa mpira, ndipo dzanja lamanja liri pamphuno lakumanja. Inhale. Kutulutsa thupi, kukoka mimba m'mimba ndikugona pa mpira ndi dzanja lako lakumanzere. Tambasulani dzanja lanu kuti mupange arc. Gwiritsitsani. Bwererani ku malo oyamba. Amalimbitsa ndi kutambasula minofu ya thunthu.