Zonse zomwe zimaperekedwa pa khosi zimakhala zabwino pamaso pa galasi, ngati, ndithudi, pali mwayi wotero. Izi ndizofunikira kuti mutsimikize kuti ndizoyenera. Kuchita masewera olimbitsa thupi kumachitidwa pang'onopang'ono, kuti asatenge minofu ya khosi. Pochita machitidwe ozunguliridwa ndi zikhumbo, ndizofunika kusinthana ndi "kusayima" kwa mapewa ndi "kusayenda" kwa khosi. Zochita zogwira mtimazi zidzakuthandizani kukwaniritsa minofu yothanzika ndi kusweka kwa khosi:
- Tengani malo oyamba: atakhala, ikani mkono wanu pamphumi. Mukamalumikiza, muthamangitse mutu, pamene kuli koyenera kuthana ndi chithandizo, ndipo mutatulutsidwa kudziko loyambirira. Ntchitoyi iyenera kubwerezedwa nthawi zisanu ndi ziwiri.
- Kuyamba malo: kukhala kapena kuima, manja pamtengo. Mukalumikiza, kwezani mapewa mokweza momwe mungathere ndikugwiritseni ntchitoyi kwa masekondi khumi. Mukatulutsa mpweya, muyenera kupumula, kuchepetsa mapewa anu ndi kupuma kwambiri. Minofu ya khosi ndi lamba lapala limasuke, manja ayenera kumverera kulemera kwake. Sungani malo awa kwa masekondi 10-15. Bweretsani kasanu ndi kasanu ndi kawiri.
- Tengani malo oyamba: khalani pansi ndikuyika dzanja lanu kudera lakumidzi. Pamene mukuwombera, m'pofunikanso kuyendetsa mutu pambali, pamene mukutsutsana ndi chithandizo cha dzanja. Pa kutuluka kunja ndikofunikira kubwerera ku dziko loyamba. Zomwezo ziyenera kuchitidwa mosiyana. Bwerezani zochitika izi nthawi zisanu ndi ziwiri.
- Tengani malo oyamba: kugona pansi kapena kukhala pansi. M'kati mwa mphindi 3-4 misala yambiri yomwe ili pakati pa gawo lofewa ndi fupa la occipital, komwe minofu ili.
- Tengani kanyumba kakang'ono. Pang'onopang'ono patsani mutu wanu pachifuwa mpaka kufika pamtunda. Ndiye pang'onopang'ono kweza mutu wako ndi kuwukweza kubwereza. Izi zimapangitsa kuti zizichitika mofulumira komanso pang'onopang'ono, chinthu chofunika kwambiri ndikuti musatenge minofu. Pambuyo pa kubwereza kwinakwake, mungathe kuchita zambiri, pang'onopang'ono kuthamanga tempo ndi kuyesetsa mwakhama. Ndikumva kupweteka kapena kuyaka, chinthu chachikulu sichiyenera kudandaula, ndipo musapange jerks kwambiri. Pa zochitikazi, muyenera kupindula ndi minofu yopanda phokoso komanso yopepuka. Muyenera kuchita masewera 12-16.
- Pang'onopang'ono tembenuzirani mutu wanu kumanja ndi kuyang'ana kumbali yakutali. Mutu umasunthira pamapewa, kenaka uwutembenuzire patsogolo ndikukhudza chifuwa ndi chifuwa chako. Tsekani malo awa kwa masekondi angapo. Kenako bwerezani chirichonse kumanzere kumanzere. Kuchita masewera olimbitsa thupi kumachitidwa mwanjira ina: kusunga mutu molunjika, kutembenuzirani zolembera kumanzere ndi kumbuyo, ndikubwereza ndi kuwonjezereka.
- Kuyamba malo: khalani mutu wowongoka, nkhope yeniyeni. Yambani mutu wanu kumbali imodzi pamene mukuigwira pamapewa anu, kenaka muthamangitse mutu wanu mosiyana ndi momwe mumagwiritsira ntchito pang'onopang'ono. Bwerezani zochitika kangapo.
- Tsambani nkhope yodzaza. Korona wa mutu iyenera kukhala yoyamba mozungulira, ndiyeno pang'onopang'ono, pamene pang'onopang'ono ikukula kukula kwa bwalo. Kuti muwone bwino, mungaganize kuti chogwirira cha chogwiriracho chikuphatikizidwa pamwamba pa mutu, ndipo mothandizidwa ndi chitsime chozungulira, chomwe chili kumbali yanu. Ntchito yanu ndi ntchitoyi ndi kusinthasintha cholembera ichi. Ngati zochitikazo zatha bwino, mphuno imayenda, kenako ndi pansi, osati kumbali. Kusuntha kumayenera kukhala pang'onopang'ono.
- Lembani chigamba chanu pachifuwa chanu ndi kufotokozera bwalo lonse. Choyamba, tembenuzirani mutu kumbali yeniyeni, kenako kumbuyo, kenako kumanzere kumbali ya kumanzere ndikubwerera ku malo oyambirira. Ndiye muyenera kusintha njira. Pangani mabwalo 12-16. Pakati pa maseĊµera olimbitsa thupi, sungani khosi mosasunthika ndikusintha kayendetsedwe ka kayendedwe nthawi iliyonse.
- Imirirani molunjika ndi kumasuka. Manja amasungira momasuka pambali. Kwezani mapewa anu mmwamba momwe mungathere ndi kuwabwezeretsanso, ndiye awamasuleni kuti abwerere ku malo awo oyambirira. Ntchito yotereyi iyenera kuchitidwa mwamphamvu nthawi 15-20 popanda kusokonezeka. Kenaka sintha kayendetsedwe ka kasinthasintha.
- Kwezani manja anu ku mapewa anu ndi kuwagwedeza pamapiri. Ikani manja anu kumutu. Kenaka mutambasule khutu lililonse kumanja. Pankhaniyi, khosi liyenera kusunthira, ndipo mapewa akhale osasuntha. Ntchitoyi ikulimbikitsidwa kubwereza nthawi 12 mpaka 12 pa maphwando onse.
- Sungani khosi lanu molunjika ndipo yesetsani kukhala chete. Pangani bwalo ndi chingwe mu ndege yopanda malire ndikufotokozerani chiwerengero chachisanu ndi chitatu. Ndiye mukuyenera kupanga mutu wanu wonse pamapewa anu popanda kupuma.
Mukamachita masewera olimbitsa thupi, pang'ono zimakhala zovuta. Sitiyenera kuchita mantha, ndizofunikira kuti tiziyenda pang'onopang'ono komanso nthawi ziwiri kapena zitatu zokha. Zochita zogwira pamwambazi za khosi zikhoza kuchitika pamene akhala pansi. Ndikofunika kusankha malo abwino kwambiri omwe mungathe kumasuka. Ngati pali zizindikiro zoyamba za chizungulire, muyenera kupuma pang'ono, ndipo kenako mukhoza kubwereza zovuta zonse kapena zochita zosiyana.