Pankhani ya kusinthasintha ndi kusinthasintha , mpira wochita masewera olimbitsa thupi ndi chida chabwino kwambiri chowombera onse awiri. Chomwe chimapangitsa mpira kukhala wodalirika kwambiri ndi chakuti ungagwiritsidwe ntchito ngati chithandizo, monga mu zochitika zina zotambasula zomwe zawonetsedwa pansipa, kapena zingagwiritsidwe ntchito kuthana ndi vuto lanu.
Nthawi iliyonse mukakhala pamalo osakhazikika, simukugwira ntchito yokhazikika koma zinthu zina zofunika monga kugwirizana, mitsempha yolimbitsa thupi, ndipo chofunikira kwambiri, ndizofunikira.
Ntchitoyi imaphatikizapo malo onse olimbitsa thupi ndi zovuta zina zomwe zimakhala zovuta kuti thupi lanu likhale lokhazikika.
Mudzatsegula malo olimba monga chiuno ndi chifuwa, ponse pokha mutakhazikitsa bata ndi kukhazikika.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.
Zida Zofunikira
Bwalo lochita masewera olimbitsa thupi ndi matati.
Bwanji
- Pambuyo pochita masewera olimbitsa thupi, kutentha kapena kutentha kwa thupi lanu, chitani masewera olimbitsa thupi nthawi zonse monga momwe mukuwonetsera osachepera 1, mutagwiritsira ntchito masekondi 15-30.
- Kuti mupindule zambiri, yesetsani katatu pa sabata, ndikuchita masewera awiri nthawi zonse.
- Sungani mulimonse lirilonse ndipo pewani kugwedeza kapena kusokoneza.
- Lembani zochitika zilizonse zomwe zimapweteka kapena zovuta
1 - Chifuwa Tambasula
Khalani pa mpira ndikuyenda mapazi pang'ono pang'onopang'ono mpaka mutagona pa mpira ndi kumbuyo kwanu.
Gwirani pa khoma kuti mukhale olimba ngati mukufuna.
Sula mchiuno mwako ndikuyang'ana pampira ndikulola manja ako kugwa mosalekeza kumbali ndi pansi. Dziwani bwino kwambiri m'chifuwa chanu.
Gwiritsani mpweya wa 3-5.
2 - Thupi Lonse Lang'anani
Thupi lonseli likutambasula ndi lothandizira kutambasula thupi lanu kutsogolo ndi kumbuyo pogwiritsa ntchito mpira.
Imani patsogolo pa mpira ndi miyendo yanu lonse. Ikani manja anu pa mpira ndipo, ponyani pang'ono pamabondo, yezani mpira patsogolo.
Lembani pansi ndi chifuwa chanu mutayendetsa mpira kuti mutambasula hamstrings ndi ana a ng'ombe.
Gwiritsani mpweya wa 3-5.
3 - Bwererani kumbuyo
Mbali iyi imatambasula bwino ndikuwongolera makoswe ndi kumbuyo kwa mapewa.
Imani pamapazi ndi mpira molunjika patsogolo panu. Tenga dzanja lamanja ndikuliika pa mpira. Sinthanthani kuti mbali ya dzanja lanu ikhale pa mpira ndi chofukula chachikulu.
Gwiritsani ntchito mbali yanja lanu, pezani mpira kumanzere ndikukhala mchiuno. Sungani mpira momwe mungathere kuti muzimva kuti mwatambasula.
Gwiritsani mpweya wa 3-5 ndikusunthira kumbali inayo.
4 - Mmodzi Wokwanira Mbewu
Pa kusunthika uku, iwe udzakhala ukugwira mpira pamene iwe ukuyendetsa.
Yambani mwaima pa mwendo wanu wamanzere ndi kupuma kwa mwendo kumanja kumapazi kumbuyo kwanu.
Ikani mpira molunjika pamwamba pa mutu. Tsopano, nsonga kuchokera m'chiuno mutakweza phazi lamanja kumbuyo kwanu, mutsike mpirawo kufikira mutakhala pansi.
Thupi lanu liyenera kukhala molunjika kuchokera kumutu kupita ku zidendene.
Tengani mpira mpaka pansi ndikupumula manjawo ndikusunga mwendo kumbuyo kwanu. Yesani kugubuduza mpira pang'ono kuti mutalike thupi kuchokera kumutu mpaka kumapazi.
Gwiritsani mpweya 5 ndikubwereza pamlendo wina.
5 - Kusintha kwa Half Moon
Ntchitoyi ndisintha kwa theka la mwezi pogwiritsira ntchito mpira ngati zothandizira komanso vuto lanu.
Yambani kumayambiriro koyambirira, kuyanjana pa mwendo umodzi ndi mpira pansi ndi manja akutsala pa mpira.
Tsopano tembenuzani thupi lanu kumbali kuti chifuwa chanu ndi mchiuno zikuyang'ane ndi khoma lakunja, komabe mukuliyanitsa pa mwendo wina.
Ngati mungathe, yesani mkono wanu pamwamba ndi kutsogolo pa phewa lanu ndikuika dzanja lina mpirawo.
Gwiritsani mpweya wa 3-5 ndi kubwereza kumbali ina.
6 - Lunge Yambani
Kwa ichi, mutha kugwiritsa ntchito mpirawo kuti mukhale pamtundu wapamwamba kuti mutambasule mchiuno mwake ndi thupi lapamwamba.
Yambani mwa kupuma pa mpira ndi kutenga mwendo umodzi kutsogolo (kugwedezeka ku madigiri 90), mwendo wakumbuyo molunjika ndi kulumikizana pa chala.
Muyenera kupuma pa mpira.
Bweretsani manja patsogolo panu kapena pamwamba ndikukumana ndi chiuno.
Gwiritsani mpweya wa 3-5 ndikubwereza mwendo wina.
Ngati izi zikumveka bwino, yesani kusuntha popanda mpira.
7 - Wachiwiri Wachiwiri
Kusuntha kwa yoga kumagwiritsidwa ntchito pogwiritsa ntchito mpira wa masewera olimbitsa thupi.
Yambani kuchokera ku Lunge Stretch mmbuyomu, mutakhala pa mpira ndi mwendo umodzi kutsogolo ndikugwedezeka ndipo winayo mmbuyo mwakuya mutakhala pazenga.
Tsopano, ngati mwendo wako wamanja uli kutsogolo, tembenukira kumanzere kutsogolo kwa chipinda. Muyenera kutembenuza mapazi anu kuti phazi lamanja liyang'ane ndi khoma lakumanzere ndi mwendo wakumanzere, womwe uli wowongoka, akuyang'anizana ndi khoma lakumbuyo monga Wachiwiri Wachiwiri .
Tenga mkono wakanja molunjika kutsogolo pammapazi, kumanzere kumbuyo. Gwiritsani mpweya wa 3-5 ndi kubwereza kumbali ina.
8 - Kutsegula Mphindi Wamkati
Gwiritsani ntchito masewera olimbitsa thupi ndikuchotsapo miyendo mowirikiza, zala zazing'ono pambali.
Lembani patsogolo, kusunga nsana ndi kuika zigoba mkati mwa mawondo anu.
Pumulani kutambasula, pogwiritsira ntchito zigoba zanu kuti muthamangitse bwino mawondo kuti muwone bwino. Muyenera kumverera izi mkati mwa ntchafu zamkati.
Gwiritsani mpweya wa 3-5.
9 - Kuyima Kumbuyo Yambani
Kuyimitsa uku ndi njira yabwino yothetsera msana wanu. Kungakhale kovuta kwambiri ndi mpira wawukulu, koma ukugwirabe ntchito.
Yambani mwaima ndi kumakumbatila mpirawo pachifuwa chanu ndi manja anu atakwera mpira.
Pembedzani patsogolo kuti mupumule mpira pa ntchafu ndikulola manja anu kukhala pansi.
Pezani thupi lanu, kulola miyendo yanu kukuthandizeni, ndi kutsegula kumbuyo. Gwiritsani mpweya wa 3-5.