1. Choyamba timachita masewera olimbitsa mutu ndi nkhope.
- Tsegulani maso anu, kwezani nsidze zanu ndipo panthawi imodzimodziyo mutulutsire kunja lilime lanu. Pachikhalidwe ichi, timakhala mphindi zisanu ndi ziwiri, ndikubwereza 3-5 nthawi zina.
- Ntchitoyi ingakhoze kuchitidwa onse kukhala ndi kuimirira, Imani bwino. Tikuponya mitu yathu, ngati kuti tikuyesa kugwira misana yathu. Timakhala kawirikawiri kwa masekondi asanu ndi awiri ndikubwereza 3-5 nthawi.
- Timapanga pang'onopang'ono pamutu kumbuyo ndi kutsogolo, ndipo, ndi chidwi chachikulu cha mutu, timakhala nthawi yayitali kwa masekondi asanu ndi awiri. Bwerezani maulendo 3-5.
- Pezani mapewa anu. Timapanga mutu wa kumanzere kumanzere, timakhala mphindi zisanu ndi ziwiri, kenako timayenda kumanja, timakhala masekondi asanu ndi awiri. Bwerezani maulendo 3-5.
- Timapepuka mofulumira mutu kumanzere ndikupita kuima, kuchedwa kwa masekondi 5-10. Bwerezani maulendo 3-5.
2. Zochita zomwe zimagwiritsidwa ntchito pa mapewa ndi manja:
- Kwezani mapewa apamwamba mpaka makutu. Gwirani masekondi 15 mpaka 10 ndikubwerera ku malo oyenera. Muyenera kubwereza katatu. Kuntchito, izi zikhoza kuchitika mukakhala.
- Pang'ono pang'onopang'ono timapanga zozungulira. Maulendo asanu mu njira imodzi, 5 mzake.
- Kuphatikizana manja mulolo ndikutambasula, ndikukweza manja anu. Bweretsani maulendo 5-10.
- Kuchita zolimbitsa thupi kumachitika kuimirira. Sakanizani mikono yochuluka yotambasulidwa kumbuyo kwanu kumalo osungirako nkhondo. Ndipo mu zochitika izi, chitani kayendetsedwe ka kayendetsedwe ka mbali za m'mapewa.
- Mangani manja otsekedwa patsogolo panu ndi manja anu. Gwiritsani ntchito malowa kwa masekondi asanu ndi awiri. Bwerezani maulendo 3-5.
- Ikani manja anu mu chotsekera pamutu mwanu. Pachifukwa ichi, mphutsi ziyenera kuwongoledwa. Timasuntha masamba ndikugwira malo kwa masekondi 5-10. Bwerezani maulendo 3-5.
- Kwezani manja anu pamwamba pa mutu wanu, gwiritsani dzanja lanu lamanja ndi chigamba chakumanzere ndikukankhira pamutu panu. Kenako bwerezani izi ndi dzanja lina.
- Ndi dzanja lako lamanzere, tenga mbali yolondola ndikukankhira kumbali ya kumanzere. Zomwe timachita ndi dzanja lina. Bwerezani kangapo.
3. Zochita zomwe zimagwiritsidwa ntchito popangira mazenera ndi maburashi:
- Sakanizani, zala zowongoka. Choyamba timaponyera zala zathu mmalo mwachiwiri chachilombo, nthawi ndikumanga manja athu ndi zida. Bwerezani maulendo 3-5.
- Gwirani dzanja lanu mu nkhonya, kwezani thupi lanu (ngati kuti mukuwonetsa "zabwino"). Ife timapanga kayendedwe kozungulira ndi chala chachikulu.
- Tengani dzanja lamanja ndi dzanja lanu lamanzere ndikuyesera kuliponyera pansi, ndikukwera. Chitani chimodzimodzi kwa dzanja lina. Bwerezani kangapo.
- Bendani burashi mu nkhonya ndi kupanga zozungulira pamodzi ndi maburashi.
4. Phunzitsani kumbuyo kwanu:
- Khalani molunjika ndikugwira bondo lolondola. Kwezani phazi lanu ndi kuyesera kulimbitsa ngati momwe mungathere. Sinthani phazi lanu. Bwerezani maulendo 3-5.
- Zochitazo zakhala zikuyimira, miyendo yaying'onongeka pamadzulo, mitengo ya kanjedza kumunsi kumbuyo. Kuyesera kutikankhira manja athu kumbuyo kumbuyo ndi manja athu, pamene tikubweza mmbuyo.
- Kuyika manja pa mutu wanu, ndipo mu malo awa timaponyera thupi lanu kumanzere, ndiye kumanja.
5. Malipiro a mapazi:
- Zatha kuimirira. Watsamira pa mpando (tebulo, khoma), wang'anila mwendo pamondo. Gwirani chingwecho ndikuchikankhira mpaka pamakowa. Sinthani phazi lanu.
- Kuchita kuima, manja kuseri kwanu. Ikani phazi lanu pa mpando. Onetsetsani thupi pafupi ndi bondo momwe zingathere. Gwiritsani ntchito. Bwerezani ndi mwendo wina.
- Malo okhala, kumbuyo kuli kolunjika, mwendo uli wowongoka. Kwezani mwendo, gwirani pang'ono ndi kuwatsitsa. Sinthani phazi lanu.
Kuchita bwino kuntchito kungatheke podutsa masewera a 3-5. Mukhozanso kuchita masewera olimbitsa thupi ndi timu yonse, ndiyeno kukhala olimbitsa thupi kuntchito ndiko ntchito yomwe mumaikonda panthawi yopumula.