Nthawi yomweyo konzekerani zomwe ziyenera kukhala zoleza mtima ndi zotsalira - chifukwa osati chilakolako chokwanira chokwanira chimaoneka ngati chovuta kwambiri m'thupi, chomwe chimataya nthawi yaitali kuposa china chirichonse. Choncho, kuchita masewera olimbitsa thupi m'chiuno mumayenera kuchita mpaka kugwa!
Kotero, kodi machitidwe awa omwe angakuthandizeni kuti mukhale otani ndikukhala ndi maonekedwe okongola, azimayi oyenerera?
Timapotoza nsapato!
Lembani kumbuyo kwanu ndipo chitani miyendo yanu mlengalenga ndi kayendetsedwe komwe mumachita mukakwera njinga. Mwachidule-yesani zovuta zazing'ono! Chofunika kwambiri chiyenera kuikidwa m'chiuno. Miyendo ya miyendo iyenera kumasuka, kuchita masewera mwamsanga. Ulendowu ukuwonjezeka pang'onopang'ono, ndipo chiwerengerocho chimabweretsedwa kufika nthawi zana ndi makumi asanu.
Lendani miyendo
Lembani pamsana panu, kwezani miyendo yanu pamtunda wa madigiri 90 (mbali yoyenera), kugwedezeka pang'ono ndikupumula minofu yanu. Pachifukwa ichi, sungani mchiuno kuti muzule miyendo kuti mbali ya kumanzere ikhale pamwamba pazolondola, kenaka chitani kayendetsedwe kake kumbali yeniyeni. Liwiro ndilopambana! Njira imodzi ndi nthawi 150. Musaiwale za minofu yosasunthika.
Kumbukirani: Munthu amene akufuna kutaya thupi m'chiuno, ayenera kupewa zochita zolimbitsa thupi, zazingwe ndi masewera. Zimalimbikitsidwa kwambiri kugula chipangizo chokisakaniza ndi kusonkhanitsa m'chiuno mu njira yochokera kumadzulo.
Ndikufuna kukuchenjezani kuti "kuwonjezeka" kwa m'chiuno ndi njira yosavuta komanso yofulumira kuposa yomwe tikuyesera kuti tikwaniritse tsopano. Choncho, monga tafotokozera pamwambapa, khala woleza mtima ndi wopirira, kuchita masewera olimbitsa thupi - ndipo dikirani. Musaganize kuti zotsatirazi zidzisonyezera patatha sabata chiyambireni makalasi. Khama lanu lidzakhala lopambana mwa miyezi iwiri kapena iwiri.
Machitidwe awiri achiwiri ndi oyenerera. Ngati muwoloka ndi oyamba - zidzakhala zodabwitsa kwambiri! Nkhondo ya m'chiuno imalengezedwa!
Mapazi a phala
Tenga mpando ndi kuyima pambali pake, kumanzere kumbuyo kumbuyo, ndikudalira pamapeto. Chitani chachikulu chothamanga ndi phazi lanu lakumanja, mmwamba ndi kumanzere. Pa mpando wa mpando, ikani phazi lamanja ndikubwezeretsanso zochitika khumi ndi ziwiri. Ndiye mpando ukuyenera kukonzanso ndikuchitanso chimodzimodzi, koma ndi phazi lamanzere. Musaiwale za ngakhale kupuma, yesetsani kutsegula minofu yanu kwambiri, ndikupanga zovuta momwe mungathere.
Timaponyera miyendo
Poyambira, muyenera kugona kumanja kwanu. Gwiritsani dzanja lanu lamanja pa chigoba, tambasulani dzanja lanu, ndi dzanja lanu lamanzere likhale pansi. Khalani pansi, muthamangitse pansi ndi m'chiuno, pamene thunthu ndi miyendo ziyenera kukhala pamlingo womwewo. Pewani m'chiuno mwako ndikugona kumbali yako. Yesetsani kuchita mobwerezabwereza nthawi 10 mpaka 10. Kenaka sintha malo oyambira, kusunthira kumanzere, ndi kubwereza chinthu chomwecho, koma kale.
Timanyamula miyendo
Atakhala pansi, miyendo imagwada pamadzulo, kukoka mapazi awo m'chiuno, pamene mitengo ya kanjedza imakhala pansi pambuyo pa thupi. Pewani maondo kuchokera ku malo awa kupita kumanja ndi kumanzere, kuyesera kugwira pansi. Izi ziyenera kubwerezedwa nthawi 10-20. Kuchita masewera olimbitsa thupi kumapangidwira kulemera kwa chifuwa m'matumbo.
Kukweza mutu wake, kutambasula manja ake ndikuwongolerama, kukhala pansi. Kwenikweni, choyamba khalani pansi, kenako yikani miyendo. Yambani kupita patsogolo motere: kwezani dzanja lamanja ndi dzanja lamanja ndi kuyenda kuchokera m'chiuno, kenaka, bwerezani chimodzimodzi ndi dzanja lamanzere ndi phazi lamanzere. Pita patsogolo momwe iwe ungathere, pang'onopang'ono uwonjezere mtunda umene iwe "udadutsa" pa matako. Ntchitoyi imathandiza kuchepetsa kuchuluka kwa m'chiuno ndi mimba.
Kubwerera ku "kubala"
Khalani pansi ndi manja anu pamapazi anu. Limbikitsani kupweteka kwa m'mimba ndikupendekera kumbuyo, kusunga miyendo yomwe ili pambali pa thunthu. Bwererani ku malo okhala. Kuwombera motere kumachokera nthawi 15 mpaka 20 mwa njira imodzi.
Timapanga "mlatho wa hafu"
Lembani kumbuyo kwanu, tambasulani mikono yanu pamodzi ndi thupi lanu, ndikukankhira manja anu kunja kwa m'chiuno mwanu. Chifukwa cha "nthawi", gwedezani mawondo anu, osakweza mapazi anu pansi, mpaka "awiri"
khalani m'chiuno mwanu, kudalira pa mapazi anu ndi kumutu. Mitundu ya mabowo imakhala yolimba kwambiri, pamene manja amakhalabe pamalo awo oyambirira, thunthu lokhala ndi mutu limapanga mzere umodzi pambali. Pogwiritsa ntchito "zitatu", chitani mchiuno. Powonjezera "zinayi" - pumula, kupumula, kupuma. Kubwereza zochitika 10-15 nthawi pa njira, musaiwale za njira yoyenera kupuma.
Ganizirani pa zolembera
Malo oyambira ndi awa: khalani pansi, mutumikizane miyendo yanu pamodzi, mutakweza mutu wanu ndikuwongolera msana wanu. Pangani chovulala cholimba (koma osati chakuthwa chambuyo!) Tembenukira kumanzere. Khalani pansi pansi ndi manja anu, ndikuwerama pang'ono pamapiri, mukupanga mapazi anu "masi".
Kuthamangitsa palmu pansi, kubwerera ku malo oyambirira ndikuyika miyendo pamodzi. Ndiye, yesetsani kuchita zomwezo mosiyana. Chiwerengero cha nthawi zomwe zimagwiritsidwa ntchito mosiyanasiyana chimasiyanasiyana ndi 5 mpaka 10. Musapume mpweya wanu. Poyamba, zochitikazo zimawoneka zovuta, choncho ziyenera kuchitidwa pang'onopang'ono, ndi kutenga thupi lonse. Mukagwira nawo ntchito, mumvetsetsa kuti njirayi ndi njira yabwino kwambiri yochepetsera thupi, makamaka m'dera lanu losangalatsa.
Dzombe
Kugona pamimba, tenga mutu wako, kupumula chigamba chako pansi, manja atambasula thupi. Ndi mzere wolunjika pa nkhani ya "pindani", kwezani mmwamba manja anu, kulowetsani mu nkhonya, ndipo panthawi imodzimodziyo yongolani mwendo wamanja ku bondo. Pa nthawi ino, tenga mpweya. Pa "awiri", ikani manja anu ndi mapazi anu pansi, pamene mukutha. Pa "atatu" kwezani manja anu ndi phazi lanu lakumanzere mmwamba, kupuma. Pogwiritsa ntchito "anai" muchepetse manja ndi miyendo yanu - ndi kutulutsa. Iyenera kubwerezedwa ndi mwendo uliwonse phazi 5-10, pamene simukutsitsa chifuwa chanu pansi. Patapita nthawi, yesetsani kukweza mapazi onse panthawi yomweyo.
Zozoloŵezi zophweka ndi zosavutazi zidzakuthandizani kulimbana ndi vuto ngatilo kuposa kuchuluka kwa voti m'chiuno. Bwerani ku mlanduwu ndi udindo wonse - ndipo masentimita osayenera akufuna kusungunuka pamaso panu!