Mkazi aliyense amafuna kukhala ndi miyendo yokongola ndi m'chiuno! Koma sikuti aliyense amayesetsa kuwapangitsa kukhala okongola. Ngati chiuno chanu sichikhala chopanda pake, musakwiyitse! Pambuyo pake, ngati mukufuna, mukhoza kukonza. Koma chifukwa cha ichi mudzafunikira kuleza mtima ndi khama. Zidzatenga nthawi yochuluka ya ma kilogalamu yomwe simukufunikira kulowa m'chiuno mwanu. Kuti muchite izi, muyenera kuyamba moyo wathanzi, zochita masewera olimbitsa thupi ndi zochitika zina zakuthupi zidzakuthandizani ndi izi.
Zochita, kuti miyendo ikhale yokongola.
1. Zochita zoyamba ndi zosavuta. Landirani malo oyambira. Kuti muchite izi, muyenera kuswa, kuti zala zanu zigwire pansi. Ndiye muyenera kudumphira mwamphamvu, ndipo kwezani manja anu pamwamba pa mutu wanu. Chitani zotsatirazi kwa mphindi 10.
2. Kukhala ndi miyendo yokongola, muyenera kuchita izi tsiku ndi tsiku. Kuti muchite izi, muyenera kuima kumbali ya mpando ndikuika dzanja lanu lamanzere pa icho. Kenaka, kwezani phazi lanu lakumanja, ndipo chitani chomwecho ndi phazi lamanzere. Bwerezani ntchitoyi nthawi 15 ndi mwendo uliwonse.
3. Muyenera kunama kumbuyo kwanu, miyendo yolunjika, ndi manja kuti muike manja anu pansi. Miyendo iyenera kukwezedwa mmwamba, kenako yendani ngati kuti mukukwera njinga. Chitani zotsatirazi kwa mphindi 10, ndikuwonjezeka nthawi zonse.
4. Landirani malo apanyumba. Kuti muchite izi, muyenera kumakhala kuti mwendo umodzi ugwetsedwe mmbuyo, ndipo winayo akupita patsogolo, koma mawondo akusungidwa pa msinkhu umodzi. Ngati kuli kovuta kwa inu, khulupirirani pa chirichonse. Muyenera nthawi zonse kudula phazi lanu pansi. Chitani zotsatirazi ndi mwendo uliwonse kwa mphindi zisanu.
5. Khalani pansi, bwerani kumbuyo kwanu, ikani manja anu m'chiuno mwanu. Kenaka, muyenera kutambasula miyendo yanu kutsogolo, kenako mugulire mwendo ndi phazi la phazi lanu, kwezani mzere wina wa mamita 30 mmwamba. Panthawiyi, muwerengere 25 ndipo mutha kumasula miyendo yanu. Chitani masewero oterewa mwendo uliwonse.
6. Kuti muchite masewerowa, muyenera kugwada pansi, kuweramitsa msana wanu, kuchepetsa mapewa anu ndikugwirana manja mwamphamvu thupi. Limbikitsani miyendo yanu kwa wina ndi mzake ndi mphamvu zanu zonse, kuti minofu ya ntchafu ikhale yolimba. Koma panthawi yomweyi, muyenera kudalira thupi lanu. Owerengera mpaka 15 ndipo mukhoza kumasuka. Zochita zoterezi zimachitidwa m'mawa ndi madzulo, ndipo kenako zimakupatsani chiuno chokongola.
7. Muyenera kukhala pa mpando, ndipo panthawi imodzimodziyo muyenera kubweretsanso m'chiuno, ndiye kuti muyesetse kuyesa miyendo yanu, koma musatuluke m'chiuno mwanu. Bwerezani ntchitoyi - nthawi 20.
8. Bodza kumbuyo kwako, ndikuika pilo pansi pako. Zingwe zoyenera ziyenera kuyimitsidwa, ndipo mapazi anu ayenera kupumula pa khoma, manja anu atatambasula thupi lanu. Ndi mphamvu zanu zonse, tambani minofu ndi miyendo, mukudalira pansi ndi manja anu. Panthawiyi, mufunika kukweza pepala ndikuwerengera 10.
9. Yesetsani kumenyana ndi khoma, mutambasula mutu ndi kumbuyo pamene mukukankhira manja anu pakhoma. Mapazi ayenera kuyima masentimita 25 kuchokera pakhoma, kuwerama pang'ono. Bendani bondo limodzi, ndipo kwezani mwendo wanu wakumanja. Koma simukufunikira kuwongolera mwendo mpaka kumapeto. Muyenera kuigwira kwa masekondi khumi, kenako mubwerere ku malo apitawo. Bwerezani ntchitoyi ndi mwendo uliwonse kawiri.
10. Gwiritsani maondo anu pamutu, pamene mukuyang'ana khoma. Yambani msana wanu, kwezani mmwamba manja anu ndi kuwafalikira kudutsa lonse la mapewa anu, yesetsani kumenyana ndi khoma ndi manja anu ndipo pang'onopang'ono mukweza mchiuno umodzi kuchitamba pang'onopang'ono. Ndiye muyenera kutenga miyendo yanu kumbali ndi kubwerera ku malo awo akale. Chitani izi nthawi 15 ndi mwendo uliwonse. Miyendo yotambasula ndi ntchafu zabwino ndizofunikira kwa inu. Choncho, mupereke nthawi yochuluka ya nthawi yanu yopuma ku masewera olimbitsa thupi.
11. Pochita masewera olimbitsa thupi, muyenera kukhala pansi, ndikugwedeza mwendo ndikuwongolera nokha. Kenaka musayang'ane bondo pang'onopang'ono, ndikukoka mwendo umodzi pamwamba. Bwerezani ntchitoyi ndi mwendo uliwonse kawiri.
12. Tengani izi: muyenera kumayang'ana kumanzere kwanu, pansi, ndikudalira pala. Miyendo iyenera kukhala yolunjika, dzanja lamanja liyenera kukhala pansi, kutsogolo kwa m'chiuno mwako, ndikuwatsitsa. Chitani zotsatirazi pang'onopang'ono, musachedwe kuchita zinthu. Bweretsani nthawi 15 mbali iliyonse.
13. Khalani pansi, panthawi yomweyo kuti mutambasule miyendo yanu mozama, momwe mungathere. Ikani manja anu patsogolo panu. Limbikitsani minofu ya ntchafu yanu ndi mphamvu zanu zonse ndikupanga chilakolako cha chifuwa chamtsogolo. Musati muzichita masewera oposa 10 mphindi.