Kuti muchepetse thupi, muyenera kuphatikizapo katundu wa cardio ndi mphamvu - tikudziwa zimenezo. Choncho, timapita kwa mphindi 20 ndipo titangotha kuthamanga timayamba kuchita masewera olimbitsa thupi.
Pali funso, zomwe zimapangitsa kuperewera kwabwino ndi zothandiza komanso zogwira ntchito mwamseri kuyankha. Kuchokera pa ndalama zomwe mumagwiritsa ntchito sizimadalira njira yochepetsera, ndikwanira, kulemera kwake kwalemera kwake komanso kulemera kwa zipangizo zapakhomo. Chimodzi mwa zoyenera kwambiri kugwiritsa ntchito ndi kubweretsa zotsatira zofulumira ndi fitball. Kotero, pambuyo pa jog iyi timachita zozizwitsa zabwino kwambiri za kulemera kwa thupi pa fitbole.
- Khalani pansi, pogona pamakona ake. Mbalame imakanizika pakati pa miyendo, kupindika ndi miyendo yosasunthika - 8-16 nthawi.
- Timayendetsa miyendo yathu ndikuyamba kuyendayenda ndi mpira nthawi 8-16.
- Timayesetsanso njira imodzi yophunzitsira 1 ndi 2.
- Ife timagona pansi, manja kumbuyo kwa mutu. Ife timakweza thupi, chiwerengero cha kubwereza ndi 24, ife 8 timanyamuka ndikukwera kumbali.
- Kwezerani pepala pamwamba, sungani malo. Timakweza mwendo wakumanzere, kugwira, kutsikira ndi kutsika pakhosi. Timabwereza kumbali inayo.
- Timatsitsa mpira pakati pa miyendo ndikuwukweza ndi miyendo yolunjika ku 90⁰.
- Pitirizani kukwera, koma mpira wokwera kumtunda ukutengedwa m'manja - nthawi 8 mpaka 8.
- Mikono kumbali, miyendo ndi mpira imatsitsa pansi ndiye njira imodzi, kenako ina.
- Ndi miyendo yomwe imakwezedwa pa 90 90,000 timapanga.
- Tikagona pambali, mpira umafalikira pakati pa miyendo ndikukweza miyendo yolunjika.
- Timakweza miyendo patsogolo ndi kubwerera. Timabwereza kumbali inayo.
- Timaika mpira pansi pa dzanja lamanja, kupuma pa iyo, ndi kuwongolera mwendo wakumanzere ndikuwukweza mmwamba, ndiye kuyamba kuyamba.
- Timakweza mtolo patsogolo ndi kubwerera.
- Lembani kumbuyo kwa mwendo, kwezani ndi kutuluka.
- Timasintha mbali ndi kubwereza kumanja kumanja kuyambira 12 mpaka 14.