Mwinamwake mukudziŵa bwino mpira wotetezeka, ngakhale mutatha kudziŵa ndi mayina ena ambiri, monga mpira wa Swiss kapena mpira. Ngati mukufuna kusuntha kupititsa patsogolo kapena kukwera mpira pamtunda wolimba kuti mukhale ndi mphamvu yamphamvu ndi kulamulira, yesetsani kuyimitsa mpira.
Kuchita masewera olimbitsa thupi monga mapulaneti ndi kukankhira mmwamba pogwiritsa ntchito mpira wolimba ukuwonetsedwa kuti kuwonetsetsa kawiri chiwerengero cha minofu yoyambirira.
Izi ndichifukwa chakuti mpira ndi wosasunthika, komanso kuti mukhale oyenerera mpirawo pamene mukuchita masewera olimbitsa thupi, mumagwiritsa ntchito minofu yambiri yomwe simakhala nayo nthawi zambiri popanga masewera olimbitsa thupi, mwachitsanzo. Chotsatira chakumapeto ndizofunikira kwambiri poyikirapo komanso kusintha bwino.
Kusiyana kumeneku kumapangitsa kuti vutoli likhale lovuta, komanso kuti zotsatira zake zikhale bwino.
Phindu la Kuchita Zochita Mogwira Ntchito ndi Ball Stability
Ophunzitsa ambiri ndi makosi amakonda kukhala ndi maseŵera akuchita masewera olimbitsa thupi, osati kungokankha zolemera. Zochita zolimbitsa thupi nthawi zambiri ndizochita masewera olimbitsa thupi zomwe zimafuna kuti mugwiritse ntchito thupi lanu molimbika m'malo mwa zolemera. Zochita zoterezi zimafuna minofu yambiri kuti ikhale yotsegulidwa (zolimbitsa thupi ndi mitsempha yofunikira) panthawiyi. Mwanjira iyi, kukankhira mmwamba kumagwira ntchito minofu yambiri kuposa makina osindikizira.
Mukamaphatikizapo zofunikira, mumalimbikitsanso mitsempha yowonjezera.
Panthawi yochita masewera olimbitsa thupi, makina sangathe kuyendetsa kayendetsedwe kake, kotero minofu yanu iyenera kuyendetsa.
Kumbukirani kuti muyenera kudziwa zoyenera kukakamizidwa ndikupititsa patsogolo kukhazikika kuti mutha kuchita bwino. Musayesetse kuyimitsa mpaka mutha kuchita masewera okwana 20.
Kukhazikika kwa bata kumafuna mpira wotetezeka, ndipo ndi kovuta kwambiri kuposa momwe zikuwonekera. Zowonjezera kukhala thupi lapamwamba kwambiri ndi zofunikira kwambiri zolimbitsa thupi, zimakhalanso zabwino kuti zigwirizane kwambiri ndipo zimakhala zovuta kwambiri kuposa momwe zikuwonekera. Zowonjezera kukhala thupi lapamwamba kwambiri ndi zofunikira zolimbitsa masewera olimbitsa thupi, zimakhalanso zothandiza kuti mapewa akhale olimba.
Kupanga mpira wothazikika Push-Up
Onani chithunzichi monga chitsogozo cha zomwe zafotokozedwa pansipa.
- Ikani chifuwa chanu pa mpira wolimba.
- Ikani manja anu pa mpira pambali pa chifuwa chanu.
- Ikani zala zanu pansi, miyendo molunjika.
- Lembani thupi lanu mpaka manja anu atayang'ana molunjika (musatseke makutu anu).
- Gwirani ndi kulekanitsa kwa masekondi awiri.
- Pang'onopang'ono bwererani ku malo oyamba ndi kubwereza.
Kusintha
Powonjezerapo vuto linalake lanu lokhazikika la mpira, mungayese kusiyana. M'malo moika mpira pansi pa manja anu, yesetsani kukwera mmwamba ndi mpira wolimba pansi pa miyendo yanu.
- Kneel akuyang'ana mpira wotetezeka.
- Dziperekere patsogolo pa mpira mosamala, kuyenda njira yako patsogolo mmanja mwako ndikulola mpira ukugudubuza pansi pa miyendo yako. Imani pamene mpira wolimba ukukhala pansi pa mapiko anu ndi pamwamba pa mapazi anu. Mikono yanu idzakhala ikuthandizira thupi lanu lapamwamba, ndipo thupi lanu la pansi lidzathandizidwa pa mpira wotetezeka.
- Lembetsani thupi lanu ndikuwonetsani zala zanu. Manja anu ayenera kukhala otsetsereka pansi pazidziwitso zoyenera.
- Pang'onopang'ono thupi lanu lakumtunda likhale pansi pang'onopang'ono. Ikani thupi lanu likhalebe pa mpira ndipo osasuntha. Pamene manja anu akufika kumbali yoyendayenda pamakono, imani ndi kugwira mphindi imodzi kapena ziwiri.
- Dzisokonezeni nokha mpaka mutha kufika pamalo oyambira.
- Bwerezaninso ndi nambala yofunidwa yobwereza.