Kuti miyendo ikhale yochepa komanso yokongola, muyenera kuchita masewera olimbitsa thupi, izi zimachotsa mafuta ochulukirapo ndi kupopera minofu. Simungathe kuchita masewera olimbitsa thupi, koma kunyumba. Pali zochitika zosavuta za miyendo yaing'onoting'ono yomwe ndi yofunika kuchita malinga ndi malamulo omwe alipo. Ndi bwino kugwirizanitsa katundu wothamanga ndi mphamvu, zomwe zimapereka zotsatira zabwino. Muvuta kumaphatikizapo ntchito 5-7 zomwe ziyenera kuchitika pa njira 3-4, kuchita 17-20 kubwereza.
Zochita zamapazi kunyumba
- Raskachka . Zochita izi zimakupatsani inu kutentha kwa minofu yanu ndi kuwabweretsa mu tonus. Ikani mapazi anu mokwanira momwe mungathere, ndipo sungani manja anu kutsogolo kwa inu, ndikugwirizanitsa nawo mulolo. Khala mbali imodzi, kugwada mpaka ikhale mbali yoyenera, pamene mwendo wina uyenera kukhala wolunjika. Pochita izi, muyenera kuyesa kuchotsa pakhosi, kutali kwambiri momwe zingathere. Chotsani malo kwa masekondi angapo, ndiyeno, bwererani ku PI ndikubwerezanso zochitikazo kumbali ina.
- Masewera motsutsana ndi khoma . Zochita zolimbitsa thupi zamagetsi, zomwe zimagwiritsanso ntchito minofu ya gluteus. Imani pafupi ndi ngakhale khoma ndipo muzitsitsimutsa ndi msana wanu, mwamphamvu molimbika msana wanu. Gwa pansi mpaka pamene mphindi yolondola imapangidwira pa bondo, ndipo m'chiuno sichimafanane ndi pansi. Khalani pamalo amenewa kwa nthawi yaitali.
- Madontho ndi kulumpha . Mukhoza, ndithudi, kuchita machitidwe oyamba a zochitikazo, koma kuti muwongole zotsatirazo, ndibwino kuti muwonjeze zovutazi ndi kulumpha. Izi ndizochita masewera olimbitsa thupi kwa omwe akufuna kulemera . Ngati akukhumba, ikhoza kuchitidwa ndi kulemera kwina, kunyamula zinyama. Tengani chitsogozo chakuya ndikukhala pansi, koma onetsetsani kuti bondo silipita pamwamba pa masokosi. Ndikofunika kukoka mimba ndikusunga nsana, ndikuyendetsa pang'ono. Kuchokera pa malo ovomerezeka oyambirira pa kutuluka pang'onopang'ono, konzekerani, kudalira pa mwendo wakutsogolo ndipo nthawi yomweyo dulani. Panthawiyi, bondo la mwendo wamphongo ukupita patsogolo ndipo mkono wotsutsana ukukwera mmwamba. Pambuyo pofika, nthawi yomweyo muthamangire kumbuyo.
- Kuyika phazi lanu kumbali . Ntchitoyi imalimbitsa minofu ya miyendo imakhala ikuyimira pazinayi zonse. Ikani manja anu kuti akhale ochepa kusiyana ndi mapewa. Kwezani mwendo umodzi pambali mpaka kumbali ndi pansi, pamene mukusunga mbali yoyenera pa bondo. Mukakonza malowa, chepetsa mwendo, koma musagwire pansi.
- "Msuzi" . Ntchitoyi, kuti ikhale ndi miyendo yolemera thupi, imadziwika kwa ambiri kuyambira nthawi ya sukulu ndipo ngati imachitidwa bwino, ndizotheka kutsegula miyendo ya miyendo bwino . Khalani pamsana panu ndi kukweza miyendo yanu, ndipo sungani manja anu pafupi ndi thupi lanu. Kodi "lumo", kufalitsa miyendo yanu kumbali ndi kuwasonkhanitsa pamodzi. Zochita izi zimapereka katundu wabwino pamsindikiza.
- Makhi . Zochita zabwino kwambiri za miyendo ndi masewera omwe amachitidwa bwino ndi katundu, mwachitsanzo, mungagwiritse ntchito phazi lapadera kapena masewera. Mahi amakulolani kuti muzigwira bwino m'chiuno mwanu. Imani pa mpando ndikukumana kumbuyo. Kwezani mwendo wanu kumbali, ndiyeno, mutengenso. Musalole phazi lanu pansi, lomwe lingakuthandizeni kuti mukhalebe ndi nkhawa nthawi zonse. Ndikofunika kuchita zonse bwinobwino, popanda kugwedeza.
- Masewera otchuka . Imirirani molunjika, kuika mapazi anu kukula kuposa mapewa anu ndi kutembenuzira mapazi anu panja. Mu manja mungatengere chithunzithunzi ndikuchigwirira patsogolo panu kuti pamakhala masewera pakati pa miyendo. Lembani, mimba musanafike pachiuno. Sungani mapirawo kutali kwambiri momwe mungathere. Musagwirane mawondo anu pamodzi ndi kuwasunga mu ndege imodzi ndi zala zakutsogolo. Kuimirira kumaima pamphuno.