Kuchita 1
Mphepete mwa makina osindikiza. Amalimbitsa minofu ya makina osindikizira, m'chiuno, mkati mwake pamtunda. Khalani pansi, mutatsamira manja anu kumbuyo kwanu, miyendo ikutambasula patsogolo panu. Pang'onopang'ono kweza phazi lako lamanja ndikuyamba kulikoka kumanja momwe ungathere. Gwiritsani ntchito malowa kwa masekondi angapo, kenako bwererani pang'onopang'ono kumalo oyamba. Bwerezaninso chimodzimodzi ku phazi lamanzere. Yambani ndi 3-5, kuonjezera chiwerengero malinga ndi kukonzekera. Langizo: Ngati zochitikazo zikuwoneka zovuta kwambiri kwa inu, yesetsani kuzichita poyamba, popanda kuchotsa pansi.
Zochita 2
Bilatho pamlendo umodzi. Amalimbitsa minofu ya mapako ndi ntchafu. Lembani kumbuyo kwanu, tambani manja anu pamodzi ndi thupi lanu. Zingwe zam'mbali zimapindika, mapazi ndi nkhope yonse amakhala pansi. Kuchita masewera olimbitsa thupi n'koyenera kwa anthu ophunzitsidwa bwino. Ikani chidutswa cholondola kumtundu wakumanzere ndikupanikizira makina. Kwezani mapewa pamene mukuwongolera ndikuwonetsa phazi lamanja lakumanja. Bwerera kumalo oyambira, chitani zonse zomwe mubwereza ndikusintha miyendo yanu. Yambani ndi maulendo 3, bweretsani chiwerengero cha kubwereza ku 5-10.
Kuchita masewera olimbitsa thupi 3
Kutembenukira. Limbikitsani mbali yakunja ya ntchafu, matako, m'chiuno. Kugona pambuyo, kugwada mawondo, manja akufalikira pambali pa chifuwa. Lembani pansi miyendo yonse yoyamba kumanja, ikani pa malo awa kwa masekondi 10, kenako kumanzere. Pankhaniyi, mutu uyenera kutembenuzidwa mosiyana ndi miyendo
Kuchita masewera olimbitsa thupi 4
Kutsetsereka kuchokera ku malo omenyera nkhondo. Limbikitsani minofu, matako, m'chiuno ndi manja. Imani, miyendo ikhale yosiyana. Mwendo umodzi umapindika pa bondo (kumenyana), manja akusudzulana kumbali pa chifuwa. Yambani ndi phazi lakumanzere kuchotsedwa. Kwezani mkono wakumanzere kuchokera pamwambapa. Bendani kumanja momwe mungathere. Gwiritsani ntchito malo awa kwa masekondi 30. Kenako bwererani mofanana ndi phazi lamanja, pamene mukugwa kumanzere. Yambani ndi katatu pa mwendo uliwonse, ndipo yonjezerani kuchuluka kwa kubwereza ku 5. Tip: musadalire nthawi yomweyo, poyamba mutenthe minofu. Kumbali. Yambani ndi maulendo asanu, kuonjezera chiwerengero cha kubwereza, koma osachepera 10 mbali iliyonse. Langizo: Mungathe kupondereza zochitika ngati simukutsitsa miyendo yanu popanda kudula phazi lanu, koma kwezani miyendo yanu yoweramitsa pamabondo anu, ndiyeno muziyike pambali, osakhudza mapazi.
Ndibwino kukumbukira!
Ndikulangiza pa gawo loyambalo la kuchepa thupi kuchita masewera olimbitsa thupi tsiku ndi tsiku. Pofuna kuti thupi likhale loyenera kutero, muyenera kudzionetsetsa kuti simudzasiya chinthu chofunikira - kutaya thupi. Yambani osachepera 5 mphindi patsiku! Kenaka yonjezerani kutalika kwa mphindi 20-30 patsiku. Ndimakonda kuchita masewera olimbitsa thupi, kuwonjezera pazinthu zosiyana siyana monga yoga, Pilates, pulasitiki. Wotopa ndi pulogalamuyi? Fufuzani zosankha zatsopano kapena kubwera ndi chinachake chosiyana. Chifukwa cha masewero olimbitsa thupi, khungu lomwe limatuluka pamene kutaya thupi kumatulutsa. Kulimbitsa kukhazikika. Kodi simungadzikakamize kuti muchoke pabedi? Yesetsani kuchita masewera popanda kuwuka mmenemo. Ziri bwino kuposa chilichonse!