Ntchitoyi imaphatikizapo kusinthana magulu otsutsana pofuna kuthetsa nthawi yopuma pakati pa seti ndikukupulumutsani nthawi. Zochitazo zimagawidwa pawiri kuti mutenge kayendetsedwe koyambako kamodzi mwachithunzi chachiwiri. Ngati mukuchita zoposa imodzi, pitirizani kusinthasintha zochitika mpaka mutsirizitse chiwerengero chazigawo zomwe mukufunayo ndikupitiliza ku zochitika ziwiri zotsatira. Ngati ndinu oyamba, yang'anani ntchitoyi yoyamba.
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Paa 1: Mbalame
Imani ndi phazi-m'lifupi kupatula mutagwira zolemera pa mapewa. Musalowe mkati ndi kugwada mawondo mu squat , kuwerama mawondo kumbuyo kwa zala. Gwiritsani ntchito zidendene kuti mubwererenso ndikubwezeretsanso maulendo 10-16.
Pawiri 1: Kufa
Yambani ndi phazi lamphindi-kupatula padera. Pewani kumbuyo, kumaponyera kumbuyo ndi kubwerera, kumapeto kuchokera m'chiuno ndi kumatsika mpaka momwe mungathere (molingana ndi kusintha kwanu) ndipo pang'onopang'ono mukweza,
Pawiri 2: Kamodzi Kamodzi Kamodzi
Lembani mpira kumbuyo kutsogolo kwa khoma ndi kuima ndi mwendo wakumanzere mutachotsedwa pansi. Lembani bondo lakumanja ndikuchepetsani mu squat, muteteze nokha. Bwezerani kuti muyambe ndi kubwereza zonse zomwe zikugudubuza pamanja mwendo musanasinthe mbali.
Pawiri 2: Kufa Kwamodzi Kumodzi
Langizo lochokera m'chiuno ndi kuchepetsa kulemera kwa pansi (kumbuyo molunjika) pamene mukukwezera mwendo wakumanzere molunjika kumbuyo kwanu kuti mupite msinkhu. Gwiritsani bondo la mwendo wakutsogolo pang'ono, lowetsani. Lembani mkota wa mwendo wakumanja kuti mubwerere mmbuyo.
Pair 3: Lunge Lunge
Imani muzigawo zogawidwa, mamita pafupi mamita atatu ndi kuweramitsa mawondo onse mu mphanga, bondo kutsogolo kumbuyo kwa chala. Gwiritsani chidendene kuti mubwererenso. Bwezerani zitsulo zonse ndikusintha miyendo.
Mgwirizano Wachiwiri: Mgwirizano Wamodzi M'modzi
Yambani ndi chifuwa cha mwendo wakumanzere, shin kupumula pa mpira, kulemera mu dzanja lamanja. Lembani bondo lakumanja, yekani mpira ndi mwendo wanu wamanzere ndikufikira pansi ndi kulemera kwake. Finyani mwendo wakumanja kuti mupindule mpirawo.
Pair 4: Bwalo la Hip ndi Kuwonjezera Kwambiri
Lembani ndi mpira wothandizira mapewa ndi kumutu, mawondo akugunda madigiri 90 ndipo thupi liri molunjika (ngati mlatho). Kusasunthika msana, kwezani mwendo umodzi, pogwiritsa ntchito mwendo wina kuti mukhazikike m'chiuno ndi thupi lanu. Yendetsani bondo mpaka mwendo uli wowongoka ndi kubwereranso kuti uyambe.
Pair 4: Hamstring Rolls
Ugone pansi ndi miyendo molunjika, zidendene pa mpira. Bwetsani mchiuno mumatumbo kuti thupi lanu likhale lolunjika ndi kukumba zidendene mu mpira kuti mupindule mpira. Pangani mmbuyo ku malo oyambira ndi kubwereza. Ngati izi ziri zovuta, khalani m'chiuno.
Pawiri 5: Ntchafu Yamtundu
Kuphatikizira ku mpando wokhala wololera, kuwerama mpaka pansi mpaka madigiri 90. Kusunga thupi, kuthamanga ndi kumapeto, kwezani mwendo wokhotakhota molunjika mpaka ufanane ndi pansi. Pang'onopang'ono mmbuyo kuti muyambe malo ndi kubwereza mwendo uliwonse musanayambe kupita patsogolo. Poonjezera kutsutsa ntchito zolemera zala.
Pawiri 5: Kutengeka
Lembani pansi ndi kukweza miyendo yanu, ndikuyika mpira pakati pa mawondo. Gwiritsani ntchito abs ndi kufinya mpira ndi mawondo anu, kumasula pang'ono chabe. Bwezerani kufinya ndi kumasulidwa kwa maulendo 10-16.