Maphunziro a makalasi: 2-3 pa sabata. Yendani kwa mphindi 15-20 kumalo ovuta. Imani ndi kuchita 1 masewera olimbitsa thupi. Bweretsani zovuta (kuyenda-zochita) monga momwe mukufunira. Mudzafunika: tepi yododometsa (wokondedwa wanu ayenera kukhala naye). Eya, ngati pali njira yapadera yogwiritsira ntchito: Idzakuthandizani kuti mukhale osalira bwino komanso mosavuta kuyenda (mudzatha kuchita nthawi yayitali).
- Zida ndi manja zinatuluka
Mitundu ya miyendo, mabowo ndi ntchito yosindikizira. Imirirani, miyendo paphewa padera. Tengani nkhuni zoyenda ndikuzichepetsa mofanana ndi nthaka - maburashi ndi mapewa m'kati mwake, mitengo ya kanjedza ikuyang'ana thupi. Pogwiritsa ntchito makina osindikizira, tulukani mu squat, mutakweza manja anu kutsogolo kwanu mpaka pamapewa anu. Yambani ndi kubwereza. Pangani nthawi 8-12.
- Kuyenda ndi ziwonongeko
Minofu ya miyendo ndi mabowo amagwira ntchito. Lembetsani ndodo kuti mufike kumtunda ndi kumbuyo mwendo wamanja, ndikukweza manja anu kutsogolo kwa mapewa. Yambani, mutengere kulemera kwa mwendo wanu wamanzere, mutakweza mwendo wanu wakumanja ndikukweza manja anu. Bwererani ku chiwonongeko ndi kubwereza. Chitani nthawi 8-12, kusintha mbali.
- Kukoka tepi
Misampha ya kumbuyo ndi minofu-yotetezera ntchito. Imani ndi wokondedwayo ndikuyang'anizana ndikukumana ndi zovuta zomwe zimapangidwira. Lembani nthitile kuti apange kalata X. Ngati muli nokha, konzani zozizwitsa zomwe zili pakati pa chinthu chokhazikika. Kokani mikono yanu patsogolo. Kusunga makina osasunthika ndi kuwongolera bwino, kuchepetsa manja awiri kumbali, kumbuyo kuli kolunjika. Bwererani ku malo oyamba ndi kubwereza. Chitani nthawi 10.
- Kwezani manja anu motsatira arc
Mitundu ya mapewa, mawere ndi biceps amagwira ntchito. Imani, phazi lapafupi mbali, phazi limodzi kutsogolo, lina kumbuyo. Phazi lakumbuyo likudutsa pakatikati pa chisokonezo chododometsa. Gwirani chingwe cha tepi ndikuika manja anu kumbali, palmu patsogolo. Kusunga makina osamalitsa, kuwerama pang'ono ndi kukweza manja anu kutsogolo kwa inu mpaka pamapewa anu (musabwererenso). Pang'onopang'ono bweretsani manja anu ku malo awo oyambirira, kenaka yesani maburashi ku mapewa anu, izi ndizobwereza mobwerezabwereza. Bwererani kumayambiriro ndi kubwereza. Chitani nthawi 12.
- Kukwezera bondo ndi kutembenukira
Minofu ya ntchito yosindikizira. Imirirani, miyendo paphewa padera. Gwirani timitengo tambiri ndikuwatsogolera kumbuyo kwanu, mitengo ya kanjedza "yang'anani" patsogolo. Limbikitsani makina osindikizira ndikukweza dzanja lamanzere, ndikuwerama pa bondo, kutsogolo kwake mpaka kumapeto. Pamene mukugwira ntchitoyi, pang'onopang'ono mutembenuzireko kumanzere. Bwererani ku malo oyambira (kuchepetsa mwendo) ndikusintha mbali. Chitani nthawi 8-10 mbali iliyonse.
- Mimba Yamkati
Minofu ya mawere ndi ntchito yolimbitsa thupi. Imani ndi msana wanu kwa mnzanuyo ndipo tenga zitsulo zamakono awiri, monga momwe munachitira masewera olimbitsa thupi 3. Kwezerani manja anu ku msinkhu wa mapewa, mitsinje "yang'anani" mmbuyo, mitengo ya palmu pansi, mwendo umodzi kutsogolo kwa mzake. Ngati mumaphunzitsa nokha, gwiritsani chingwe chodabwitsa ku chinthu chomwe chili pachifuwa. Kusunga makampani osakayikira, yongolani manja anu kutsogolo kwa inu pamapewa. Bwererani ku malo oyambira ndi kubwereza. Chitani nthawi 10.