Ola lamasana ndi ntchito yovuta kwambiri. Nkhumba zimangosunthira masentimita imodzi kapena mbali iliyonse. Ngakhale kuti izi sizikumveka zosangalatsa, magulu ang'onoang'ono ngati awa amapereka maziko omvetsetsa momwe angayankhire pakhosi ndikugwiritsira ntchito abs. Zochita izi zidzathandizanso kuwulula kusamvana kwa mitsempha ya m'mbuyo ndi m'mimba .
Ola lamasanala liri pafupi kuphunzira kuphunzira pang'onopang'ono ndikubweretsa chidwi mkati.
Kuchokera kumeneko, ndikuchita kusonkhana ndi abs komanso osati kumbuyo, ndikuchita bwino mosamala kwambiri-kungapangitse kuchita masewera olimbitsa.
Khazikitsa
- Ugone pambuyo pako ndi mawondo ako atakulungama ndipo mapazi apansi pansi. Miyendo yanu idzakhala yofanana: mabondo, mawondo, ndi ziuno ziri mu mzere umodzi.
- Onetsetsani kuti mapazi anu ali ndi zala zakutsogolo zomwe zikuwonekera mwachindunji kwa inu. Mudzakhala malo osalowererapo, osalowerera pamtunda wa mphuno (kumbuyo kwenikweni). Sula khosi lako ndi mapewa, kubweretsa mapewa kutali ndi makutu. Chifuwa chimatseguka, nthiti zagwa. Mutu wanu ukhoza kukhala pa chotopa chaching'ono kapena khosi lanu likhoza kuthandizidwa ndi mpukutu wa khosi.
Udindo Wapamwamba: Bweretsani manja anu palimodzi kuti ziwalo zazing'ono zanu zikhudze ndi zogwira zala zanu. Kupumula kuti maonekedwe anu pansi pamimba mwathu kuti nsonga zala zanu zikhale mophweka pamwamba pa mapepa anu, ndipo zipilala zanu zili pafupi ndi mzere wanu. Izi zidzakuthandizani kumverera kuyenda kwa pelvis.
Lowani
Tengani nthawi pano kuti mugwirizane ndi thupi lanu. Mulole mpweya wanu ukhale wozama. Lolani mpweya wanu kuti muwonjezere nthiti zanu mofanana, ndikuyenda ulendo wonse kupita kumunsi wotsika.
The Clock
Tangoganizirani kuti pali koloko yogona pansi pamimba, kumene manja anu ali. Mphindi 12 koloko pamakhala mimba yanu, sikisi koloko chiri pamwamba pa fupa lanu la pubic.
Mafupa anu a mchiuno ali asanu ndi anayi ndi atatu.
Mudzaphatikiza mimba zanu kuti zisunthire pakhosi. Pamene mukugwira ntchito, mudzafuna kupatulira kayendetsedwe ka pakhosi kuti thupi lakumwamba likhale lokhazikika komanso losasuka. Mofananamo, mitsempha ya m'chiuno imalola kuti pakhosi lisunthire popanda kukhudza miyendo.
- Inhale, Exhale: Gwiritsani ntchito mimba yanu kuti abweretse mimba yanu pamimba, kuonjezera msana pansi poyankha. Izi zidzakupangitsani kuti nthawi yanu ikhale yopanda phokoso, koma pansi pa malo khumi ndi awiri (bellybutton) komanso pa sikisi (pubic bone).
- Inhale: Gwiritsani ntchito abs yanu kuti mutembenuke nthawi yanu kumbali kuti maola atatu atsike. Pitirizani kuyendayenda kuti muyende mozungulira nthawi ya pakhosi mpaka nthawi ya 6 koloko ndi yotsika kwambiri. Izi zimapanga chigoba chaching'ono kumbuyo kwanu.
- Exhale: Bweretsani kayendetsedwe kozungulira kuti nthawi ya 9 koloko ikhale pansi. Pitirizani kupuma kwanu pamene mukubweretsa mimba yanu, malo khumi ndi awiriwo, mpaka pansi
- Lembani: Bweretsani njira ina mosiyana, kusuntha 3 koloko kumapiri.
- Bwerezani njira iliyonse 2 kapena katatu ndiyeno musinthe.
Malangizo
- Ngati kupuma kumasokoneza, yesetsani kuti mpweya wanu uziyenda mwachibadwa.
- Gwiritsani ntchito kugwiritsa ntchito mimba kuti muyambe kuyenda. Minofu ina idzaphatikizidwa, makamaka pamene mukuyendetsa pakhosi kumapeto kwa asanu ndi limodzi, koma abs ndi oyambira pamsana.
- Pamene mukuyendayenda nthawi, mumatha kuona kuti msana wanu ukuyenda mofulumira kumbali imodzi kapena ina, kapena kuti mimba yanu imachita mosavuta kumanja kapena kumanzere. Pitirizani kupuma ndi kusuntha ndikuyesera kuti kayendedwe kakhale kosalala. Ichi ndi masewero olimbitsa mtima, ndi chisamaliro chamkati, ndicho chomwe chingasinthe kwambiri.
- Phula lamtengo wapatali ndizochita zofanana zomwe zingatengeke patsogolo.