Zochita - Zovuta
Ndi bwino kuchita ndi kukwera kochepa. Malo oyambira (IPP): Tengani phazi ndi phazi lanu lamanja, mawondo anu ndi ofewa, minofu ya makina osindikizidwa imakhala yovuta, nsana wanu uli ngakhale. Manja pa lamba. Kuwombera, kupukuta miyendo pamabondo, kudalira chidendene chakumanja pansi, kuchepetsa, osakhudza bondo lamanzere pansi, pansi - mawondo pamtunda wa madigiri 90. Pumphunzi, tuluka ndi kutuluka. n. Sinthani malo a miyendo. Chiwerengero: 2-3 akuyikira mwendo uliwonse kwa maulendo 10-15.
Kuchita Zochita - Mitunda
I. p.: Monga momwe amagwiritsira ntchito 1. Pa kudzoza, khalani olimba kwambiri (kuthamangira thupi kumadera ena ammimba), kumbuyo kuli ngakhale. Yesetsani kusokoneza. Kutuluka, kusokoneza minofu ya miyendo ndi mabowo, kuwuka, kubwerera ku. Chiwerengero cha: Njira 2-3 zopitilira.
Kuchita masewera olimbitsa thupi - Zofanana ndi mapazi
I. p.: Kuyimilira pazinayi zonse, kutsindika kuyenera kukhala pa kanjedza ndi mawondo, mawondo pansi pa beseni. Gwirani mwendo umodzi mmbuyo, gwirani chala cha pansi, kwezani mwendo wanu ndi kutulutsa mpweya, tambani mthunzi mumlengalenga, gwirani ndi chala cha pansi pambali pa thupi lanu, musamasule minofu ya osindikizira, sungani msana wanu molunjika. Bwerani mkati ndi kunja. n. Chitani chimodzimodzi ndi mwendo wina. Zowonjezera: 2-3 maselo a 12-20 kubwereza (mungagwiritse ntchito zipangizo zosiyana - zilembo zolemetsa, zopsereza zamakina a raba).
Zochita - Zogwiritsa Ntchito
I. p.: Kwezani molunjika, miyendo yambiri pa ntchafu, minofu ya mimba ili yovuta, mapewa a mapewa amasonkhana pamodzi, kumbuyo kuli kolunjika. Pa kudzoza, gwadirani mawondo kumbali yoyenera, pamene mutenga kachilombo kumbuyo (ngati mukufuna kukhala pampando wanu kumbuyo), pumphunzi, kubwereranso. Nambala: 2-3 maselo a 10-15 kubwereza (kuti mugwiritse ntchito bwino, mungagwiritse ntchito zipangizo zosiyana - mwachitsanzo, opangira kulemera kwa manja kapena zopopera).
Zochita - Hip Hop
I. p.: Kugona pambali pake, mbali pakati pa miyendo yake ndi thupi ndi 120-150 madigiri! Pewani minofu ya makina osindikizira, ndipo muwaike pambaliyi, mutulutsira mpweya, kwezani mwendo wowongoka momwe zingathere kumtunda, pang'onopang'ono. Chiwerengero: 2-3 maselo afupikitsa 15-20 pa mwendo uliwonse.
Zochita - Kuthamanga kwa chidendene
I. p.: Kugona pamimba, pamphumi pamitengo, chiuno chimagwedezeka pansi, miyendo yowongoka, pagawo limodzi. Kwezani m'chiuno mwako ndikupanga zilonda 10-30 ndi zidendene. Pa mafilimu asanu oyambirira, timapuma mkati, chachiwiri - kutuluka. Kenaka muwerama ndikuyesa kuti mutenge zidendene zanu. Bwerani mkati ndi kunja. Chiwerengero cha: njira ziwiri.
Kuchita Zochita - Zing'onozing'ono Zozungulira ndi Zingwe
IP: monga ntchito 5. Kwezani mwendo wanu wakumanzere mmwamba. Dulani mlengalenga 5 mabwalo ang'onoang'ono choyamba, kenako. Maphwando ndi makina osindikizira ali ovuta, kumbuyo kuli kolunjika. Yambitsani bwalolo kudzoza, kutsiriza ndi kutuluka. Chiwerengero: 1 -2 njira.
Kuchita Zochita - Phulusa Chophimba
I. p.: Kugona kumbuyo kwake, manja pambali, chitendene pansi, pafupi kwambiri ndi matako. Kutulutsa mpweya, kukankhira zidendene pansi, kukankhira m'mimba mwachangu mmwamba momwe mungathere, kudula matako, ndikuchepetsa matako pa kudzoza, osakhudza pansi! Kuti mumve zovuta, mungathe kuchita mobwerezabwereza kubwereza 8-10 ndi mwendo umodzi. Chiwerengero: 2-3 maselo a 12-15 kubwereza.
Kuchita masewera olimbitsa thupi - Pisulo
I. p.: Imani molunjika, kuthandizira phazi, kumanzere. Pa mpweya, gwirani chingwe chothandizira pa bondo ndikuwongolera manja anu kumapazi a phazi lokhazikika pamphuno, kubwereranso. Nambala: 2 maselo 8-10 obwereza pa mwendo uliwonse.
Zochita Zolimbitsa - Chovala Chotsatira
I. p.: Kugona kumbuyo, kupuma pa zidendene ndi mitengo ya kanjedza, kuyang'ana mmwamba. Tambani mu mzere umodzi wowongoka kuchokera kumapazi mpaka pamwamba, kukanika minofu ya mimba ndi matako, musatope m'mbuyo kumbuyo. Sungani kupweteka kolimba kwa minofu. Chiwerengero: 1 -2 njira, gwiritsani masekondi 30 mpaka 1.5 mphindi.
Kuchita masewera olimbitsa thupi - Kukweza m'chiuno
I. p.: Kugona pamimba, pamphumi pamitambo, nkhono zimakakamizidwa pansi, mwendo umakwera pamtunda wa madigiri 90, chiuno ndi matako zimakhala zovuta. Pumphuno, tukutsani m'chiuno momwe mungathere pamwamba, muwachepetse ndi inhalation, osasangalala m'makowa. Chiwerengero: 2-3 maselo afupikitsa 15-20.
Kuchita masewera olimbitsa thupi - "Kuyenda" pamabowo
Ine: ndikukhala pansi, miyendo ikulendewera, kumbuyo kuli. Kuwongolera matako, "kutsogolo" kutsogolo kwina iliyonse, mamita 2-3 patsogolo ndi mamita 2-3 mmbuyo. Mtengo: 2-3 maselo, mlingo wa kupuma ndi wosasintha. Tikukhulupirira kuti mwathandizira machitidwe kuti achepetse kuchuluka kwa m'chiuno ndipo mwakhala wokongola kwambiri.