Machitidwe athu opititsa patsogolo kuthamanga kwachangu kudzakuthandizani thupi lanu kusuntha msanga popanda kutaya. Ndipo mudzakhala otsimikiza kuti simudzagwa. Zowonjezerekazi zapangidwa kuti ziphunzitsidwe anthu otchuka amaseĊµera, makamaka, osewera mpira. Komabe, ndizodabwitsa kuti zonse zidzatipindulitsa. Izi zimapangitsa kuti pakhale maulendo ndi maulendo omwe angapangitse mawonekedwe a thupi kuti pakapita masewera olimbitsa thupi mudzafunikira pulogalamu yatsopano yophunzitsira.
Ngati mumasewera masewera a masewera monga tenisi kapena volleyball, komanso muzichita masewera olimbitsa thupi kuti muzitha kuyenda mofulumira, mudzawona kuti mwayamba kusuntha mofulumira komanso molondola kwambiri. Musanayambe kutentha, sungani kayendedwe kowonjezera, mwachitsanzo, mutenge pang'ono kwa mphindi zingapo.
Ikani mpira pansi pakati pa miyendo. Tumizani kulemera kwa mwendo wamanja, ikani phazi lanu lakumanzere pa mpira wopita patsogolo. Tsopano sintha miyendo yanu m'malo. Pitirizani kusintha kwa miyendo kwa mphindi 30, kusuntha mofulumira momwe mungathere. Ngati mpira wabwerera, tsatirani kuyenda kwake. Pumulani masekondi 90. Kenako bwerezani zochitika 3-5 nthawi. Mutatha kuwona kusintha, yonjezerani katundu. Pakati pa masewerowa, sungani mpira kutsogolo ndi kumbuyo mukasintha miyendo.
Ubwino
Pambuyo pa ndondomeko iliyonse ya masewera olimbitsa thupi kuti mupange kuyenda mofulumira, muyenera kupuma kwa kanthawi, ngakhale mutakhala osatopa ndikuganiza kuti simukufunikira. Chifukwa pochita kayendetsedwe kalikonse, kuwonjezera pa thupi, dongosolo la mitsempha limagwiranso ntchito. Mpumulo ndi wofunika kuti upewe kupitirira kwake.
Tayani mpira
Imani pa mtunda wa mamita 1.5 kuchokera pakhoma, mpira - kutsogolo kwa inu, gwirani ndi dzanja lanu lamanzere. Kenaka ponyani mpira pamtambo, gwirani, gwirani ndi dzanja lanu lamanja. Ikani mpira nthawi zonse momwe mungathere. Pumula mphindi 30 za kayendetsedwe ka masekondi 90. Bwerezerani ntchitoyi katatu. Mukamaliza kusintha, ponyani mpirawo mwamphamvu ndipo khalani okonzeka kuulandira mofulumira.
Kuzungulira kozungulira kwa mpira
Gwirani mpira m'dzanja lanu lamanja. Imani molunjika ndikusuntha mpira nthawi yomweyo m'chiuno. Pamene chinthucho chifika pakati pa nsana, mutsitsimutse mwapang'onopang'ono. Kenaka, mpirawo uli kutsogolo, pakati, sungunthanso kachiwiri kumanja. Chitani kayendetsedwe kameneka mofulumira kwambiri kwa masekondi 6-8. Pambuyo pake, pumula mphindi 15-20. Bwerezerani ntchitoyi katatu.
Kumenya mpira
Tengani mpira ndi manja onse awiri ndikuyimilira molunjika. Iponyere iyo ndi kukweza bondo lakumanja kuti mpira uyigwe. Kenaka gwirani chinthucho ndikuchiponya kachiwiri, koma tsopano tsambani ndi bondo lakumanzere. Maondo anu ena. Bwerezani kayendetsedwe ka masekondi 30. Penyani mpirawo, sungani mutu wanu, musawombere ndipo musadalire. Kupuma kwa masekondi 90. Bwerezerani ntchitoyi katatu. Ngati kuli kovuta kwa inu, bwerani mpira woyamba ndi bondo limodzi pamasekondi 30, ndiye nthawi yomweyo, m'malo mowasintha nthawi iliyonse.
Ndikokwanira kuyenda maminiti angapo patsiku pa masitepe, ndipo mumatsimikiziridwa kuti mukukhala ndi chidziwitso komanso kupirira kwa nthawi yaitali. Kunali kutentha kunja. Ino ndiyo nthawi yabwino kwambiri yochotsa ntchito yodalirika kuntchito ndikugwiritsa ntchito masewera olimbitsa thupi mofulumira. Kuyenda kudzakukondani, ndipo mudzaiwala za zowawa tsiku ndi tsiku. Pita kukayenda panthawi yopuma masana, ndipo panthawi yomweyo ndikuchita. Kusavuta kuphunzitsa masitepe aliwonse paki, pabwalo kapena malo ena alionse abwino. Zochita zimenezi zidzakuthandizani kuti minofu ya mafupa ikhale yowonjezereka ndipo potero amachepetsa kwambiri chiopsezo cha osteoporosis.
Kuchita masewera olimbitsa thupi
Imani pa sitepe ya pansi pa masitepe, yang'anani patsogolo panu. Pewani makina osindikizira, gwirani mkono wanu pamtunda wa madigiri 90 ndipo muwasunge pambali. Ikani phazi lamanzere kumapeto kwa sitepe ya pansi. Tsopano yambani miyendo yanu, pamene mukuyendetsa manja anu, monga pamene mukuyenda. Pitani mofulumira momwe mungathere. Sungani thunthu lokhazikika. Ngati mukumva kuti mukuyamba kupita kapena kubwerera, ichi ndi chizindikiro chakuti mwatopa, ndipo mukusowa kupuma. Pumulani kwa mphindi imodzi, kenaka pitizani ntchitoyi kachiwiri.
Malangizo apadera
Kuti mugwiritse ntchito zochitikazo kuti mupite patsogolo mofulumira, muyenera kupeza makwerero omwe angakhale osachepera 16. Musanayambe kuchita masewero olimbitsa thupi, pitani pansi ndikukwera mmwamba ndikupita kwa mphindi zingapo. Pankhaniyi, sungani manja anu momwe mukuchitira mukuyenda.
Mukatha kutentha, pitani ku zochitika zazikuluzikulu. Poyamba, mumaphunzitsa thukuta, koma ngakhale izi muyenera kuchita nthawi zonse zochitika 4 kapena katatu. Phunzitsani monga momwe mumakhalira.
Panthawi yophunzitsidwa, yang'anani thanzi lanu. Kodi mumatopa mofulumira bwanji? Zimatenga nthawi yaitali bwanji kuti muthe? Onani nthawi iliyonse yomwe mungathe kuchita zambiri ndikutsitsimula pang'ono.
Chotsatira chachikulu
Imani pamunsi pa masitepe. Kwezani phazi lanu lakumanzere likunyamuka 2. Ikani momwe mungathere. Pa nthawi yochita masewera olimbitsa thupi, yang'anani bondo molumikizana ndi bondo. Kenaka phazi lanu lamanja likhale pafupi ndi phazi lanu lakumanzere.
Pitirizani kuyenda kumapazi anu akumanzere. Choncho ndikofunika kudutsa masitepe 16. Sungani manja anu ngati kuti mukuyenda. Pitani pansi masitepe ndi kubwereza masewerowa kachiwiri, koma yambani kuyenda ndi phazi lanu lamanja. Bweretsani kayendedwe kamodzi kamodzi ndi mwendo uliwonse.
Akupita pambali
Imani kudutsa pansi, makwerero ayenera kukhala kumanzere. Kwezani phazi lakumanzere phazi lapamwamba, ndiye pafupi ndi phazi lakumanzere ndikuyika yoyenera. Onaninso ndi phazi lako lakumanzere ku sitepe yotsatira. Pangani, motero, masitepe 8. Sinthani madigiri 180 kuti mupange masitepe kumanja, ndipo pangani masitepe 8. Koma pakadali pano, kutsogolera sikudzakhala kwina, koma phazi lamanja. Sungani manja anu pamene mukuyenda. Ngati pali chisokonezo, mukhoza kuwamangirira kuti asunge. Kenaka pitani pansi ndi kubwereza masewerowa katatu, nthawi iliyonse yowonjezera liwiro la kuyenda.
Kuyenda pa masitepe
Imani pamunsi pansi ndi kumanzere kumanzere (a). Limbikitsani makina osindikizira, sungani mwendo wamanja kumanzere kumanzere. Kenaka phazi lanu lamanzere likhale pafupi ndi phazi lanu lamanja (b). Kenaka konzetsani mwendo wamanja kachiwiri, monga nthawi yoyamba. Koma musanatenge sitepe yotsatira, onetsetsani kuti mapazi onse awiri ayima molimba. Mutapanga masitepe 8, mutembenuzire madigiri 180 kumanzere. Tengani masitepe 8, kokha nthawi ino, phazi ndi phazi lanu lakumanzere, kudutsa cholondola. Pitani pansi ndikubwezeretsani zochitika 2 nthawi zambiri.