Minofu ya msana yanu ndi imodzi mwa minofu yofunika kwambiri , ndipo m'munsi kumbuyo ndi maziko a thupi lirilonse lolimba. Ambiri a ife timadziwa kumbuyo kwathu kumbuyo chifukwa amavuta nthawi zonse pokhala pansi komanso osasankha nthawi zonse.
Mitsempha ya m'mbuyo imayenda mozungulira mbali zonse za msana ndipo, kuti tiyigwire ntchito, nthawi zambiri timachita machitidwe owonjezera. Ndikofunika kugwira ntchito kumbuyo kwanu, pamodzi ndi nsana yanu yonse, kuphatikizapo makoswe ndi kumtunda .
Kusankha Zochita Zanu
- Oyamba : Sankhani mazochita 1-2 ndikuchita 1-2 seti 12-16
- Inter / Adv : Sankhani zochitika 2-4 zosiyana - Mwachitsanzo, yesani kuwonjezeranso kumbuyo kutsatiridwa ndi kusokonezeka maganizo kapena kupha munthu kuti agwire ntchito mosiyana. Yesani njira zosiyanasiyana ndi zipangizo zosiyanasiyana kuti zinthu zisangalatse. Yesani ma seti 2-3 a mapepala 8-12, kupumula pakati pa seti
- Gwiritsani ntchito kulemera kokwanira kapena kukana kuti MUNGAKHELEZE kukwaniritsa nambala yomwe mukufuna
1 - Zowonjezeretsa Zammbuyo
Zowonjezera zam'mbuyo mwinamwake ndi imodzi mwa zochitika zochepa kwambiri zam'mbuyo kumbuyo, ndipo zikhoza kuchitika m'njira zosiyanasiyana.
Kusuntha kwakukulu ndiko kusunga miyendo yanu pansi pamene mukukweza chifuwa pansi, ndi manja anu pansi kuti muthandizidwe, kutsogolo kapena kumbuyo kwa mutu.
Mfungulo weniweni ndi zowonjezeretsa kumbuyo ndikutenga abs kusanayambe kukweza chifuwacho pansi. Idzakulolani kuti muyang'ane pamisana ya m'mbuyo. Mukhozanso kukweza zonse pamwamba ndi kutsikira pansi nthawi yomweyo kuti muthe kuchita masewera olimbitsa thupi.
2 - Zolemba Zowonjezera pa mpira
Ndimakonda kuwonjezera kumbuyo pa mpira chifukwa mumapeza kuyenda kwakukulu. Mukhoza kusunga manja anu pansi pa chinsalu, monga momwe zasonyezedwera, kapena mukhoza kuziyika pambali zonse za mutu.
Ndimakonda kuyendetsa mpira ndikukwera abs ndikukweza thupi, mpaka thupi lonse likhale lolunjika. Mukhozanso kuyendayenda pamadzulo ngati kusintha.
3 - Zowonjezeretsanso BOSU
Ngati muli ndi BOSU , ichi ndi chida china chothandizira kulimbikitsa maziko onse, makamaka m'mbuyo. Mudzakhala ndi kayendedwe kakang'ono kamene mukuyenda, koma kusinthana pa dome losasunthika kudzasokoneza minofu yanu yamtendere ndi bata mosiyana.
4 - Bweretsani Mankhwala Osokoneza Bongo pa Mpira
Ichi ndi chimodzi mwa zomwe ndimazikonda, njira zosiyana zogwirira ntchito kumunsi kumbuyo komanso glutes ndi hamstrings. Kwa ichi, mumapitirirabe mpira mpaka mutakhala pampando wanu.
Sungani miyendo molunjika ndikukweza mmwamba, mpaka thupi lanu likhale lolunjika. Mwa kuyankhula kwina, musatenge miyendo kupita kudutsa thupi, koma kuti muzitha msinkhu.
5 - Zabwino m'mawa
Mmawa wabwino ndi njira yabwino kwambiri yogwirira ntchito kumbuyo, makamaka ngati simukugwiritsa ntchito kulemera.
Chifukwa cha kusunthika, ndikofunika kwambiri kuti musamalire abs yanu, yomwe imathandiza kuteteza kumbuyo kwanu ngati mukulilimbitsa. Mukhoza kuyendetsa mikono yanu kumbali, kutsogolo (monga kuwala, kovuta) kapena kumbuyo kwa mutu wanu pamene mukukwera kuchokera m'chiuno, kusunga nsana ndi mawondo mochepetsedwa pang'ono, mpaka miyendo yanu ikufanana ndi pansi.
6 - Hip Hinge
Ndimakonda kusamuka uku pophunzitsa zovuta zowonongeka. Kwa ichi, gwiritsani ntchito broomstick kapena ndodo ina yowongoka ndi kuyigwira iyo kumbuyo kwanu, dzanja limodzi kumbuyo kwa mutu ndi lina kumbuyo kwa kumbuyo.
Ndodoyo iyenera kugwirizana ndi mutu wanu, pakati pa mapewa ndi mchira. Khalani patsogolo ndipo yesetsani kuti ndodoyo ikhale yolumikizana ndi mfundo zitatu zonse nthawi yonseyi.
7 - Akufa
Kuwonongeka ndi chimodzi mwazochita zomwe ndimakonda nthawi zonse, komanso glutes ndi hamstrings.
Kuwombera kumakhala kokongola kwambiri kuti udziwe bwino, ngakhale kuti amawoneka ophweka. Chofunika ndicho, choyamba, kusunga kumbuyo kwanu ndipo mapewa abwerere pamene inu mumachoka m'chiuno, mawondo akuwerama pang'ono. Chachiwiri, onetsetsani kulemera kwake kwa miyendo yanu, monga momwe mukuwachera. Izi zidzakulolani kuti mugwiritse ntchito kumbuyo kwanu kumbuyo popanda mavuto ochulukirapo.
8 - Njoka ya Mbalame
Izi ndizochita masewera olimbitsa thupi kuti zikhale zolimba komanso kulimbikitsa kumbuyo komweko. Lingaliro ndi kukweza dzanja ndi mwendo, mpaka thupi lanu lonse likhale lolunjika, ndiye mutembenuzire ku mbali ina. Izi zimawoneka zosavuta kuposa momwe zilili.
9 - Bridge
Izi ndizochita zolimbitsa thupi, zosavuta zomwe zimathandiza kulimbitsa pansi kumbuyo komanso kugwedeza ndi kumtunda. Ngati muli ndi mavuto omaliza, ndingagwiritse ntchito masewerowa chifukwa ndi njira yabwino yogwirira ntchito pazinthu zoyima.
Chifukwa cha kusuntha uku, mukufuna mapazi pansi pa mawondo ndipo mukufuna kukankhira m'chiuno mpaka thupi liri lolunjika. Mungathe kubwereza izo kapena mungathe kugwira ntchitoyo kwa masekondi 30 kapena kuposa.