Kulowera pang'onopang'ono pa mpira
Zosamalidwa ndi minofu ndi mapewa amagwira ntchito. Ikani masewera anu pa fitball, onetsetsani kuti ali pakatikati mwa mpira, manja atsekedwa mulolo, zitsulo - mosamala pansi pa mapewa. Bwererani mmbuyo, thupi likukoka mu mzere. Kuika thupi ndi miyendo kukhalabe, pa chiwerengero chachisanu, pang'onopang'ono muyambe kuyendetsa mpira patsogolo. Kenaka pang'onopang'ono mugubuduze mpirawo, ndikukakamira kumimba kwake. Yesetsani kubwereza 5 mpaka 10.
Kusunthira kuli kovuta
Ntchito yolimbitsa thupi. Landirani malo a chidutswa. Kwezani phazi lanu lamanja ndikuyika bondo lanu pakati pa fitball. Lembani zojambulazo, kukoka thupi. Gwirani mwendo wakumanzere ndikuugwiritsanso kulemera kwake, ndizofanana ndi pansi. Sungani bondo lakumanzere kupita kumanja, pansi pa thupi, kenako kumanzere. Yambani mofulumira. Pezani mobwerezabwereza 5-10, kenako musinthe mwendo wanu kuti mutsirize njirayo. Ntchito za mapewa ndi zofooketsa minofu. Ikani zizindikiro zanu pakati pa fitball, yesani manja mulowe, mmbuyo. Pewani msana ndi miyendo pa mzere umodzi wowongoka, jambulani mpira mmbuyo ndi mtsogolo. Kenaka lembani mpira mozungulira diagonally kusiya-pansi, ndiye pomwe-mmwamba. Pangani zisuntha zisanu. Malizitsani ntchitoyi pogwiritsira ntchito maulendo 5 oyenda mofulumira kuchokera kumanja kupita kumanzere motsatira mzere wolunjika pang'onopang'ono mpaka thunthu.
Kulimbana ndi fitball kuchokera pamalo omwe mwakhala
Ntchito yolimbitsa thupi. Khalani pa benchi, miyendo paphewa padera. Tengani fitball ndi manja onse ndikugwira patsogolo panu. Pewani kumbali imodzi, pamene gawo la pansi la thunthu likupezeka. Yesetsani kubwereza 10-15 kumbali zonse ziwiri. Ntchito zolimbitsa thupi ndi manja. Tengani malo a bwalo lakumbali ndikugogomezera kumapazi ndi kutsogolo kwabwino, golidi - mozama pansi pa phewa. Ndi dzanja lanu lamanzere, gwirani chingwe cha exertube, chikhato chikulozera. Kusunga thupi pa mzere umodzi kuchokera kumutu kupita ku chidendene, imitsani dzanja lamanzere kumbali yakumanzere. Gwirani dzanja pa malo oyambirira a moti, kenaka musinthe mbali. Ikani manja anu pakati pa nsapato zopanda nsapato, tengani malo okakamizika, mapazi limodzi, kutsindika kwa zala zala. Pang'onopang'ono tekani chifuwa chanu kumbali yanu. Funsani mwamsanga, ndiye mutukule mwendo umodzi ndikuuponyera pamondo. Bwerera kumalo oyambira ndipo chitani chimodzimodzi ndi mwendo wina. Pangani mobwerezabwereza 10.
Kulimbana ndi medallion
Matenda osokoneza thupi, minofu ya manja ndi malaya a pamapewa amagwira ntchito. Khalani pa benchi kapena mpando wapansi, miyendo - pambali pa mapewa. Tengani medallion ndi manja onse awiri ndikugwiritseni patsogolo pa chifuwa, zigoba zimapindika ndi pang'ono. Sambani pa mpira, kufooketsa minofu ya pectoral ndi minofu ya manja. Chitani mofulumira ndi mpira mbali ndi mbali, onetsetsani kuti gawo la pansi la thunthu likhale lokhazikika. Onetsani mobwerezabwereza 10-15 kumbali zonsezo.
Nthano ndi Zoona Zokhudza Kuphunzitsa Mphamvu
- Sindiyenera kudzidandaulira ndekha ndikuphunzitsa zambiri.
Akatswiri odziwa zaumoyo amakamba za phindu laling'ono, koma mwakhama (pamene mukugwira nawo ntchito mopitirira masekondi 30-60, ndikukonzekera pang'ono). Maphunziro oterewa akhoza kuchitika mu mtundu uliwonse wa cardio.
- Ndili ndi pang'onopang'ono, kuchepetsa kulemera sikungandithandize kuchepetsa thupi.
Metabolism imachepetsanso zaka chifukwa cha kusintha kwa mahomoni. Koma kuphunzitsidwa zolemera kudzakuthandizanibe kuchepa thupi ndikusunga. Ndikofunika kuchita osachepera 2-3 pa sabata, kusinthasintha nthawi zonse.
- Nthawi zambiri ndimadwala, choncho sindingathe kuchita zozizwitsa.
Mukulakwitsa. Mukakhala ndi nthawi yambiri, mumakhala ndi mwayi wopweteka kapena kutambasula pang'ono. Zochita zolimbitsa thupi kuphatikizapo machitidwe otambasula zidzakuthandizani kupeĊµa izi. Khalani opanda nsapato (zolimbitsa thupi pansi), mutengere kulemera kwa mwendo wamanja, manja patsogolo panu, mitengo ya kanjedza ikuyang'anizana. Onetsetsani kutsogolo kwa mchiuno, ndikukweza kumbuyo mwendo wakumanzere, ndikuponya phazi lamanzere kumbali. Chitani zobwereza 5-10, kusintha mbali.