Ngati mukufuna kugwirizanitsa, zochepetsera zochepa , izi ndizofunikira kwa oyamba kapena kuchita masewera olimbitsa thupi. Izi ndi zochitika zozunguliridwa, zomwe zikutanthauza kuti mudzachita masewera olimbitsa thupi thupi lonse, chimodzimodzi pambuyo pa nthawi inayake.
Kuti mupeze zotsatira zowonjezereka, yesani kusapumula pakati pa zozizwitsa pokhapokha ngati mukufunadi kupuma. Popanda kutero, pitani mofulumira kuchokera ku masewera olimbitsa thupi kupita ku zochitika zolimbitsa thupi kuti mtima wanu ukhale wotsika komanso kutentha makilogalamu ambiri.
Onani dokotala wanu ngati muli ndi kuvulala kapena matenda.
Mudzafuna mpira wa mankhwala-tikukuuzani kuti mugwiritse ntchito pakati pa mapaundi atatu ndi mapaundi 10, malingana ndi msinkhu wanu. Muyenera kuyesa kuchita masewero olimbitsa thupi kuti mupeze kulemera komwe kuli kovuta kwa inu. Mukhozanso kutengera cholemetsa ngati mulibe mpira wa mankhwala. Khalani omasuka kugwiritsa ntchito zolemera zosiyana pa zochitika zosiyanasiyana.
Chitani zochitika zonse wina ndi mzake ndi kupuma pang'ono kapena kopanda phindu pakati pa zochita. Dongosolo lonse 1 lochita masewera olimbitsa thupi, mphindi 10 kapena kupanga maulendo ambiri monga momwe mumafunira kuchita masewera olimbitsa thupi. Sinthani molingana ndi msinkhu wanu wathanzi ndikudutsa zochitika zilizonse zomwe zimapweteka kapena zovuta. Onetsetsani mphamvu zanu ndikukhala pakati pa msinkhu wachisanu ndi chiwiri ndi mlingo 8-9 pazithunzi zomwe mukuganiza kuti mukuchita .
Zotsatira 1 - Zotsatira
Yambani ndi kusunthika kosavutako, pang'onopang'ono kupita kumanja, kukweza manja ndi pamwamba. Lembani mzere kumbuyo pamene mutagwira zala za kumanzere pafupi ndi phazi lamanja.
Tsopano tulukani kumanzere, muthamangitse manja ndi kumagwira zala za kumanja pafupi ndi phazi lakumanzere.
Pitirizani kwa mphindi 1-2, pang'onopang'ono mukuyenda mwamsanga pamene thupi lanu likutentha.
2 - Mipukutu Yoyang'ana Kumbali Mpakana
Imani ndi miyendo, mikono yowongoka kumbali ndi kumbali pansi. Pita kumbali yokhoza kumanja, ukuwerama pa bondo pamene ukuzungulira dzanja lamanzere kupita kumapazi osiyana.
Bwerezani kumbali inayo, kumapsa kumbali ndi kumbali yotsutsana ndi phazi lililonse.
Bwerezani kwa mphindi imodzi, ndikuyenda mofulumira momwe mungathere.
3 - Magulu Ozungulira Mzungu
Yambani kugwira mpira wa makilogalamu (3-5 lbs) pafupi ndi mchiuno. Pita kumanzere kupita ku squat pamene iwe ukuzungulira mpira pamwamba, kumatsika kumchira kwanu kumanzere.
Bwererani mmbuyo, muthamangitse kulemera kwake kumbuyo kwa mchiuno moyenera ndi kubwereza masekondi makumi atatu kumbali iliyonse.
4 - Ulendo Wokongola wa Malamulo Ndi Mpira wa Med
Gwiritsani mpira (3-10 lbs) ndi kubwerera mmbuyo ndi mwendo wakumanja mumphungu wowongoka mwendo pamene mukukankhira mpira patsogolo.
Kanizani mwendo wakumanja pamene mukubweretsa mpira mpaka kumapazi (ndibwino ngati simungathe kukhudza).
Lembetsani mwendowo kubwerera kumtunda pamene mutakweza mpirawo ndi kubwereza masekondi 30 kumbali iliyonse.
5 - Med Woodchops
Gwiritsani mpira wa makilogalamu 3 mpaka 10 ndikupita kumanja, ndikuwombera mankhwala ku khoma lakumanja.
Bwererani mmbuyo ndikusambira mpirawo mozungulira thupi ndi mmwamba.
Bwerezani masekondi 30 kumbali iliyonse.
6 - Mpira wa Mtsinje Ukukwera
Gwiritsani mpira wa Bor molemera molunjika pamwamba. Kwezani bondo lolondola mmwamba mpaka kumapeto kwa chiuno pamene mukubweretsa mikono, mukukhudza kulemera kwa bondo. Bwererani kuyamba ndi kubwereza kumanzere.
Maondo ena ndi kubwereza kwa mphindi imodzi.
7 - Med Ball Squat ndi Sweep
Gwiritsani mpira wa mankhwala (mapaundi 3 mpaka 10) ndikuchepetseni mu squat, mutenge mpira wobwerera pansi, ngati mungathe. Imani ndikusaka mpira pamwamba, kuwonjezera kuwombera ngati mukufuna.
Pewani ndi kubwereza kwa mphindi imodzi.
8 - Kutsogolo Kwambiri ndi Lunge
Tengani mwendo wakumanja kumbuyo komwe mulowera kumtunda, kumapita mozama momwe mungathere kapena mpaka mutagwire pansi ndi dzanja lamanja.
Bweretsani mwendo wakumanja ndikukankhira ndi mwendo womwewo.
Bwerezani masekondi 30 kumbali iliyonse.
9 - Speed Skaters
Kuyika zolemera zolemera (kusankha), mutenge phazi lalikulu kapena kulumpha kumanja, mutenge mwendo wakumanzere pambuyo panu ndi kulemera kwa phazi.
Kusunthira kumbali ina, tsopano mutenge mwendo wakumanja kumbuyo kwanu ndi kulemera kwa phazi.
Bwerezani kwa mphindi imodzi.
10 - Mabala a Squat
Gwirani manja mmwamba kuti muteteze nkhope yanu ndi kuseka pamtunda momwe mungathere, kapena mpaka ntchafu zikufanana ndi pansi.
Pamene mukuyimirira, bweretsani bondo ndikuwongolera mwendo, koma kupewa kugwedeza bondo.
Sewani ndi kumenyana ndi mbali inayo, kubwereza kwa mphindi imodzi.