Dziwani kuti mukuwotcha pamene mukukhazikitsa mphamvu ndi chipiriro
Izi zimapangitsa kuti mukhale ndi thupi lonse lomwe limapangitsa kuti mtima wanu ugule ndipo minofu yanu ikuyaka. Mudzasowa malo ochepa, malo ochepa, mpira wa masewera olimbitsa thupi, kukoka bar, ndi timer.
Yambani ndi kutentha pang'ono , ndiyeno pitirizani kuchita masabata makumi asanu ndi awiri mphindi zisanu pachithunzi chilichonse ndi phokoso lachiwiri la kusinthira ku ntchito yotsatira. Gwiritsani ntchito masewera okwanira 20 kwa Oyamba kumene ndikuyamba kupitilira mphindi 30 kapena kuposa pamene mukupeza zambiri.
Pofuna kutchuka kwambiri, yonjezerani kupumphira chingwe pakati pa makumi atatu ndi makumi asanu ndi atatu mphambu makumi asanu ndi awiri mphambu zisanu ndi ziwiri.
Zomaliza ndi zokometsera zowonjezera zokhala ndi mphutsi , ndipo mudzakhala ndi ntchito yoperewera nthawi yayitali.
1 - Dulani pa mpira wothamanga
Mphanga pa mpira wochita masewera olimbitsa thupi sikungothandiza thupi lanu kupitirizabe kumenya nkhondo, koma mumagwiritsa ntchito minofu yanu ndikumanga maziko olimba. Mukhoza kuziyika mozama poika malo amodzi, kapena zimapangitsa kuti zikhale zovuta kwambiri pakuchita zing'onozing'ono zozungulira, kuyenderera kumanzere ndi kumanja, kapena kupitiliza kumbuyo ndi kumbuyo. Kuti zikhale zosavuta, mukhoza kufalitsa mapazi anu mochulukirapo, ndikupangitsa kuti zikhale zovuta kwambiri, yendetsani mapazi anu pamodzi kapena yesani phazi limodzi.
2 - Yambani Ups
Kukwera mmwamba ndi kumangiriza kwakukulu kwa kukankhira mmwamba. Zimamangirira mmbuyo ndi minofu ya manja, ndipo kusiyana kochepa kukuthandizani kuti mugwirizanenso. Kwa oyamba kumene, yambani ndi chithandizo chofunika chokhalitsa (mpando kapena chidutswa kuti mupite pamwamba) ndipo yesetsani kusunga chingwe chanu pamatabwa kwa nthawi yonse yomwe mungathe ndipo pang'onopang'ono mudzichepetse nokha kuti muyambe kumanga nyonga.
Mukamakula, mutha kusiyanitsa dzanja lanu kuchokera kufupi ndi kuchepa, ndikugwiritsanso ntchito kuti musamangoganizira.
3 - Bokosi Limatuluka
Uku ndikuthamanga kwakukulu komwe kumafuna kukhala wathanzi ndi kugwirizana. Oyamba amayamba ndi bokosi lochepa kwambiri, kapena akudumpha masewera opanda bokosi kuti atetezedwe. Mukamakhala oyenera komanso omasuka, kwezani kutalika kwa bokosi, ndikusintha maulendo anu. Mutha kulumphira mmwamba, kenako pitani pansi ndi kubwereza. Kapena mungathe kulumphira mmwamba, ndi kubwezereranso pansi ndi kubweranso mmbuyo. Zonse zimadalira mphamvu yanu, choncho chitani zomwe zimakuchitirani inu. Kupita patsogolo kwa nthawi.
4 - Lat Rows
Dzanja limodzi loyima mzere wa mzere ndi njira yophweka yopatulira makoswe ndikupeza bwino kumbuyo komwe kumamangirira kumbuyo, kumapewa, ndi mikono. Kuchita mkono umodzi pa nthawi kumathandizanso kuti mukhale bwino kumbali yoyenera ndi ya kumanzere. Yesani kugwiritsa ntchito mofanana ndi masekondi 30 kumbali iliyonse pamphindi imodzi.
5 - V amakhala
Gwiritsani ntchito abs ndi pachimake ndikumangirira mwendo wapadera ndikukhala pamodzi. Oyamba kumene akhoza kuchita mobwerezabwereza mobwerezabwereza ndikuyesera kukweza ndikugwirapo mwamsanga. Mukamakula, mukhoza kuyima nthawi yaitali. Kusunga malo kumafunikanso kuti ukhale wokhazikika komanso wokhazikika. Yesetsani kuyendetsa kayendetsedwe ka pang'onopang'ono, mofulumira ndikupewa kuthamanga kapena kugwedeza.
6 - Mbali Yokwera
Malizitsani chizoloŵezi ndi matabwa a mbali. Izi ndizofunika kwambiri monga machitidwe awiri, chifukwa mudzafunikira kugwira malo kwa masekondi 60 kumbali zonse. Oyamba okalamba angafunikire kutenga pang'ono pang'onopang'ono kuti mudzaze miniti yonseyi, koma pamene mukupeza mphamvu, gwiritsani ntchito malowa kwa nthawi yaitali mpaka mutatha masekondi 60. Mukhozanso kupangitsa izi kukhala zovuta poika malo pomwe muli kumalo anu osati pa dzanja lanu.