Izi zimapangitsa thupi lonse kutentha ndi cholinga cha abs, mmbuyo , mikono, ndi m'chiuno. Nthawi zonse mutenge mphindi zochepa masewera anu asanatenthe . Mudzitetezera ku zovulaza komanso kumapangitsani kuyenda kwanu kuti mukhale ndi galimoto yabwino.
Kusamala
Onaninso dokotala musanayese ntchitoyi ngati muli ndi zovulazidwa, matenda, kapena zina zomwe mungachite ndikusintha zochitika zilizonse zomwe zimapweteka kapena kusokoneza.
Zida Zofunikira
Gulu la golf ndilo lonse lomwe mukusowa. Mukhoza kuchita masewerawa kuti musayambe kudzula udzu pazomwe mumapanga ndipo mudzakondwera ndi mabwenzi anu omwe mukuyenda bwino.
Momwe Mungachitire Zochita
- Malizitsani masewerowa monga momwe musanathere masewera apamodzi a golf, osachepera mphindi zisanu zotentha
- Bwerezani ntchito iliyonse yogwiritsira ntchito kamodzi kokha kuti mutenthe kwambiri
- Pewani zochitika zilizonse zomwe zimapweteka kapena zimayenda popanda galu ngati mumamva ululu kapena ululu
1 - Magulu a Arm
Cholinga : Tenthetsani zowononga mapewa ndi manja.
Tengani mkono wakanja molunjika patsogolo panu ndi kuzungulira kumbuyo ndi kuzungulira bwalo lonse.
Yambani pang'onopang'ono ndipo, pamene mukumva wotenthedwa, fulumirani kuti musunthike kwambiri.
Bwerezani mobwereza 20.
Sinthani mbali ndi kuyendetsa mikono yonseyi panthawi yomweyi kuti mupite kumbuyo kwina 20.
2 - Woodchops
Cholinga : Kutenthetsa mpweya, kumbuyo, ndi miyendo.
Gwiritsani gululo la gofu molunjika pansi ndi pansi, mozungulira pansi.
Pang'onopang'ono tengani gululo pamutu, mikono yowongoka ndikugwedeza pang'ono kuti mutambasule chifuwacho.
Bweretsani gululo pamene mukudula , mutenge manja.
Pewani kumbuyo kumbuyo komanso osalowetsa.
Sungani kayendetsedwe kazeng'onoting'ono koyendetsa ndi kubwereza kwa masekondi 30.
3 - Kusinthasintha kwa Trunk
Cholinga : Tenthetseni mphuno ndi kumbuyo.
Gwirani gulu la gofu kumbuyo kwa kumbuyo, mutagwira gululo kumbali zonse.
Sinthanthani mutu kumanja, monga momwe mungatengere, mutembenuke ndikubwerera kumanzere.
Onetsetsani kuti thupi lanu likhale lokhazikika komanso kuti muyambe kuyenda mumtambo.
Bwezerani maulendo 24.
4 - Masewera ndi Pambali Pamwamba
Cholinga : Kutenthetsa m'chiuno, ntchafu, ndi mapewa.
Gwiritsani gululo la galasi ndi manja okha kuposa kupatula mbali.
Sewerani pansi, kusungiratu mabokosi ndi mawondo kumbuyo kwa zala zakutsogolo
Pamene mukukankhira kumbuyo, tengani gulu la gofu pamwamba ndi pamwamba muteteze manja.
Bwerezani masekondi 30.
5 - Mbali Imapota
Cholinga : Tambani ndi kulimbikitsa torso.
Gwiritsani gululo la gofu ndi manja ochulukirapo kusiyana ndi oyenerera ndi kulitenga pamutu, mikono yowongoka.
Khalani kumanja, mutenge kampu mpaka momwe mungathere, mukamamvekera kumbali ya kumanzere kwa thupi.
Bwereranso ku bwalo ndi kubwereza kumanzere kwa kubweranso 20.
6 - M'mawa Wabwino
Cholinga : Kutentha ndi kulimbikitsa kumbuyo kumbuyo.
Tengani gulu la gofu kumbuyo kwa mapewa, gwiritsitsani mbali iliyonse.
Pewani kumbuyo kumbuyo (kapena kutsetsereka pang'ono), nsonga ya m'chiuno ndi kuchepetsa mphuno mpaka ikufanana ndi nthaka.
Mukhoza kugwadira mawondo ngati mchere wanu uli wolimba.
Bwezerani mmbuyo, ndikuyang'ana m'munsi kumbuyo ndi kubwereza mobwerezabwereza 15.
7 - Kumbali Mapangidwe
Cholinga : Kutentha ndi kulimbitsa m'chiuno ndi m'kati mwa ntchafu.
Gwiritsitsani kugulu la gofu kuti mukhale moyenerera, ngati kuli kofunikira, ndipo mutuluke kumanzere kumalo, mutseke bondo kuseri kwa chala.
Bwezerani kuti muyambe ndi kubwereza mobwerezabwereza 12 musanasinthe mbali.
Tsopano mwatenthedwa, muthamangire!