Poyamba kwa masabata atatu oyambirira, muyenera kubwereza masewero olimbitsa thupi kawiri kapena kasanu, nthawi iliyonse yowonjezera chiwerengero cha njira ndikuwonjezeka nthawi 15 kapena 20.
Ngati mukufuna kuti miyendo yanu ikhale yoyenera, muyenera kulimbikitsa minofu ndi ntchafu, kuti mukwaniritse mitsempha ndi kuthamanga kwa mitsempha ya minofu ndi mawondo pogwiritsa ntchito masewera apadera.
Kuchita masewera olimbitsa thupi kwa miyendo yabwino
1. Bodza kumbali yako ya kumanja, tiyeni tiweramitse mutu kumapeto kwa dzanja ndi dzanja lanu. Kenaka tikukweza mwendo wakumanja woongoka, mwakukhoza monga momwe tingathere, timawerengera khumi. Tidzabwereza maulendo awiri. Chitani phazi lamanja.
2. Tidzakhala pamalo omwewo, tidzatambasulira manja athu kumbali, tidzatseka miyendo yathu ndikuwanyamulira pamtunda. Ndiye pang'onopang'ono komanso mochuluka momwe tingathere tidzatsegula miyendo yathu, sitimang'amba mbali yapamtunda ya thunthu kuchokera pansi. Pambuyo pake, pang'onopang'ono kuwoloka miyendo yanu, ndiye tidzitseka. Tidzabwereza kayendetsedwe kamodzi kawiri.
3. Tiyeni tikhale pansi ndi kuyika miyendo yathu pamodzi momasuka, manja akutembenuka ndikuima pansi. Timakweza miyendo. Tengani mpweya wozama ndikugwada. Tiyeni tipange kayendetsedwe kozungulira ndi nsonga ya phazi lalitali. Sungani mwendo, pang'onopang'ono muwongolere. Tidzachita mwendo uliwonse katatu.
4. Tidzanyamuka mwachindunji, tidzasunga miyendo yathu pamodzi, timatambasula manja athu kumbali mpaka kumapazi. Tidzakokera miyendo patsogolo, kuiyika pa chidendene, kenako tilitseni ndikuichepetsa, pangani zozungulira pamsewu. Tidzachita mwendo uliwonse katatu.
5. Timasunga mapazi athu pamodzi, timatambasula manja athu kumbali mpaka pamapewa. Tidzatenga mtolo umodzi mmbuyo, ndiyeno pang'onopang'ono timaukweza mpaka pambali mwa bondo la mwendo wina, ndiye pang'onopang'ono mutsitsa. Timachita masewera olimbitsa thupi, timagwiritsa ntchito miyendo, ndikuchita maulendo 10.
6. Tiyeni tiyime pa zonse zinayi, titambasule manja athu patsogolo pathu ndikuyika manja athu pansi. Tidzakumbanso mwendo umodzi, kuwugwetsa pamondo, kuwukweza pamwamba pake, ndiye kuwuchepetsa. Chitani nthawi 10, miyendo yina.
7. Timasunga mapazi athu, timasunga manja athu patsogolo pathu pamapewa athu, timapumula manja athu pansi. Kwezani pakhosi, kuchoka, popanda kugwedeza mwendo umodzi mmbuyo, ndiye pang'onopang'ono imakweze pamwamba, ndipo pang'onopang'ono ikanike pansi. Pangani maulendo asanu, miyendo ikhale yosiyana.
8. Tipumula manja athu pansi, miyendo ikuwongolera. Tidzatambasula mwendo umodzi kumbali, kenako tinyamule pang'onopang'ono, musayigwedeze pa bondo, pang'onopang'ono. Chitani nthawi 10, miyendo yina.
9. Timagona kumbuyo kwathu, timasunga mapazi athu pamodzi, ndipo timayamitsa manja athu kumbali. Kwezani miyendo kumbali yeniyeni mpaka pansi ndipo pambaliyi tidzakhala ndi mphindi zingapo, ndipo pang'onopang'ono titsitsa pansi. Tidzachita zochitika nthawi 15.
10. Timwazaza zinthu zing'onozing'ono pansi ndikuzisonkhanitsa ndi zala zazing'ono, ntchitoyi ndi yabwino kwa iwo omwe ali ndi mapazi.
11. Tiyeni tipange phazi la phazi ndi chinthu chopangidwa ndi chitsulo, mwachitsanzo, pensulo yakuda.
12 . Pokhala pamalo, akufanana poyamba pa phazi la phazi, ndiye mkati mwa phazi. Ndiye ife timapita ku zidendene, ndiye kumapazi.
13. Mphindi imodzi kapena ziwiri mugogoda zidendene pansi. Tanthauzo la masewero olimbitsa thupi ndikuti mwa njirayi "mumwaza" maselo ndi magazi.
Kuchita masewera olimbitsa thupi, kukulitsa minofu ya miyendo
1. Kuyamba malo - kuyima, miyendo pamodzi. Timaika phazi lamanja kumapazi, ndikuyika phazi lathu lakumanzere kumbuyo kwathunthu. Timapanga mpukutu ku chidendene, ndikusintha miyendo. Kulemera kwake kwa thupi kumasunthira kumagolo, chidendene chimachotsedwa pansi. Bweretsani kayendetsedwe ka 6 kapena kasanu ndi kamodzi.
2. Kuyambira malo - kuyima, miyendo pamodzi pamodzi ndi masokosi, manja amatsalira kumbuyo kwa mpando. Pogula limodzi, awiri, mutenge phazi lamanzere kumbali, phindu la atatu, anayi adzabwerera kumalo oyambira. Zomwezo zidzachitidwa ndi phazi lamanja. Timayang'ana kumbuyo. Bweretsani nthawi 6 kapena 8.
3. Malo oyambira akuyima, miyendo ili pamodzi pa masokosi, manja amatsalira kumbuyo kwa mpando. Kodi masewera ali m'manja mwanu, osakhudza zidendene. Timapindula kumbuyo, osapitiliza. Timabwereza maulendo 8 kapena 10.
4. Malo oyamba ayima, miyendo pamodzi. Timapanga tinthu tating'onoting'ono kuti tikangoyenda kuyenda miyendo ndi miyendo yokha, ndipo ntchafu zimakhala zosayima panthawi yomweyo. Yendani mochuluka momwe mungathere.
5. Malo oyambira - kuyima, miyendo pamodzi, manja atsala kumbuyo kwa mpando. Bwerani mawondo athu, pangani hafu-squat ndikuwongolanso. Sitivulaza zidendene kuchokera pansi, timakhala molunjika, timamva kupweteka kwa minofu ya ana a ng'ombe. Bwerezani zochita masewero 6 kapena 8.
Tsopano tikudziwa zomwe tikuyenera kuchita kuti tilimbikitse miyendo ya miyendo. Ngati izo zatha tsiku lililonse, njira iyi mukhoza kulimbitsa minofu, chiuno ndi kupanga miyendo ya mawonekedwe abwino.