Spring yayamba kale, ndipo kuti tipeze mawonekedwe, tili ndi nthawi yochepa. Ngati mukufuna kulimbitsa minofu, chititsani thupi lanu kukhala lochepa komanso loyenerera ndikupeza chisangalalo, zovuta zovuta kuzigwiritsa ntchito zidzakuthandizani. Kuti muzitsatira, palibe zofunikanso kapena zovala zapadera. Chofunika kwambiri "masewero a masewera" apa ndi khoma wamba. Zochita zimapangidwa kuti mutenge katundu wanu thupi lanu. Chinthu chachikulu ndikuchita nthawi zonse, kwa theka la ora, koma tsiku lililonse.
Kuchita manja, kumbuyo, pachifuwa, kumanja
Imani pafupi ndi khoma pazitali za mkono. Manja manja pakhoma pamapazi. Pangani phokoso pang'onopang'ono, onetsetsani kuti kumbuyo kumakhalabe molunjika ndipo pakhosi silibwerera. Kuyika mikono yanu mozama kusiyana ndi mapewa anu ndi kufalitsa mipiringidzo yanu kumbali, mumaphatikizapo minofu yambiri mu chifuwa chanu. Ngati manja ali kale mapewa, pamene kukankhira bwino kuli "ntchito" triceps.
Imani moyang'anizana ndi khoma ndipo muike manja anu pa iyo. Pangani mahi kutsogolo kwina kumanja ndi kumanzere.
Yesetsani kumbuyo kwa ntchafu ndi matako
Malo apachiyambi ndi ofanana ndi zomwe anachita kale. Kodi mumasunthira phazi lanu lamanja ndi lamanzere, kuonetsetsa kuti mwendo wotsalira umakhala wolunjika.
Muzichita masewera olimbitsa thupi ndi ntchafu
Imani nkhope ndi maso ndi khoma ndi mphamvu kuti mupumule ndi manja onse awiri. Kupindika kwapadera kumachoka kumanja ndi kumanja kwanja, kumakokera m'mimba ndi kumangokhala pamalo ano kwa masekondi angapo.
Kutambasula
- Imani molunjika ku khoma. Kwezani phazi lanu ndi kupumula phazi lanu. Onetsetsani kutsogolo, gwirani manja anu ndi manja anu ndikufikira bondo lanu. Gwiritsani ntchito malo amenewa, kenako tsambulani mwendo ndikuwongolera. Bwerezerani mwatsatanetsatane phazi lamanja ndi lamanzere.
- Imani nkhope pafupi ndi khoma. Kwezani dzanja limodzi ndipo, mutambasula kumbuyo kwanu, mutambasulire khoma ndi dzanja lanu mokweza momwe mungathere. Bwerezerani mosiyana dzanja lamanzere ndi lamanzere, ndiye_ndi manja onse awiri.
Imani ndi nsana wanu ku khoma, imvani momwe nsapato, mapewa, mabowo akukhudza. Yambani, tambani nsana ndi mapewa anu. Kutulutsa thupi, kumangitsa m'mimba, kusokoneza minofu ya kumbuyo. Kuyika mpweya wanu momwe mungathere, kutulutsa, kusangalala ndi minofu yambiri. Bwerezani kangapo. Kumapeto, muyenera kuwongolera mapewa anu ndi kuyima kwa mphindi, pogwira kumbuyo kwa khoma, kuyesera kuti thupi likhale "kukumbukira" malo apansi.