Kuphunzitsa dera kwa amayi

Kuzungulira mzunguku kwa atsikana ndi pulogalamu yowonjezera yotentha mafuta ndikukhazikitsa mphamvu ndi chipiriro. Amakhulupirira kuti maphunzirowa amakupatsani mwayi wogawana katunduyo ndikupereka zotsatira zake. Poyamba, maphunziro ozunguliridwa ankachitika pokhapokha pa masewera olimbitsa thupi, koma tsopano akuganiza kuti akhoza kuchitidwa ngakhale panyumba.

Pulogalamu yophunzitsa a atsikana

Njira yophunzitsira mphamvuyi imaphatikizapo kupitiriza ntchito zolimbitsa thupi, popanda kupuma ndi kumasuka. Maphunziro a madera azimayi omwe akuchita nawo masewera olimbitsa thupi ndi kayendetsedwe ka kayendetsedwe ka simulator kupita ku simulator mu bwalo, ndikuchita chimodzimodzi mwa iwo, mwachitsanzo, mphindi imodzi pa mphamvu zonse. Pambuyo pazomwe simulators atatha, mukhoza kubwereza bwalo lathunthu nthawi zambiri.

Mukhoza kugwiritsa ntchito njirayi kunyumba. Pachifukwa ichi, chitsanzo cha maphunziro ozunguliridwa kwa amayi ndi ntchito yopitilira machitidwe m'magulu osiyanasiyana a minofu chifukwa cha 1 njira yozungulira. Njira yachiwiri ndi yachitatu idzafanana ndi maulendo otsatirawa. Mwa kuyankhula kwina, ngati mumakakamiza kawiri kawiri pa njira ziwiri ndikuyendetsa katatu pa 2, kuzungulira koyamba kudzakhala kulimbikitsa 10 ndi kuzunzidwa 20, komanso - kuzungulira kwachiwiri.

Ndondomeko yophunzitsira azimayi

Tikukuphunzitsani zozungulira kwa amayi, zomwe zimapezeka kuti azichita masewero olimbitsa thupi, komanso pochita kunyumba. Zomwe akufunazo ndi zoyenera kwa oyamba kumene, ziyenera kuwonjezeka.

Choncho, pulogalamuyi:

1. Maselo - nthawi 20 pazunguli.
2. Ikani nthawi 20 pazunguli.
3. Kusakaniza - 10-15 nthawi pazunguli.
4. Mapazi a Mahi - nthawi 20 pazungulira.
5. Kudumpha ndi chingwe - kwa mphindi 1-3 pamphindi.
6. Kupotoza - nthawi 20 pazunguli.
7. Kubwereza kumbuyo - nthawi 15 pazunguli.
8. Kuwonongeka ndi dumbbells ndi 15 pa bwalo lililonse.
9. Pangani - kuyambira masekondi 30 mpaka 60 pazungulira.
10. Zochita zamakono kumbuyo - maulendo 15 pa bwalo.

Ngati simunachite masewera kwa nthawi yaitali, mutha kuchita masewera atatu a masabata awiri oyambirira, koma muyenera kuthana ndi zovuta zonse. Woyamba amatha kuchita chimodzi chokha, koma patapita mwezi wophunzira, muyenera kuwonjezera chiwerengero cha kubwereza, kapena kuwonjezera bwalo latsopano. Pakati pa maulendo onse sayenera kupitirira masekondi 40-60 - ichi ndicho chikhalidwe chachikulu cha kuperewera kolemera motere.