Kukula kwa chiguduli ndi chiyambi choyambirira cha ntchito yopanda ntchito kokha minofu ya m'mimba, komanso imaphatikizapo zofuna zakunja komanso zofuna za mkati. Kuchita masewera olimbitsa thupi kumatchedwanso kuti thupi lopanda thupi ndipo limapereka zofunikira kwambiri. Kukulitsa dera lanu lonse lapansi sikumangoyang'ana bwino, koma ndikofunikira kuti muteteze msana wanu, zomwe zimakhudza malo anu ndipo zingakuthandizeni kuchepetsa ululu wammbuyo.
Ngakhale zingakhale ngati chizoloŵezi choyambirira cha ab, izi sizikutanthauza kuti sichitsutsa.
Kuyambira Pulogalamu
Mwinamwake mukufuna kugwiritsira ntchito matati kuti mugwire ntchitoyi. Lembani pamatumbo ndikugwirizanitsa thupi lanu molunjika kuchokera pamwamba pa mutu wanu pansi ndi msana wanu.
Lendani phazi lanu lakumanzere kumanja lanu ndipo muzitsatira mkono wanu wamanzere kumbuyo kwanu.
Pali malo osiyanasiyana pa manja ndi manja anu:
- Ikani dzanja lanu kumbali ya mutu wanu, kumbuyo kwa makutu anu.
- Mwinanso, mukhoza kumang'amba zala zanu kumutu kuti zikhale pansi, koma mu malo amenewa musalole manja anu kukukoka pamutu pamene mukupanga chida. Mutu wanu uyenera kukhala okhudzana ndi mataya.
- Pomalizira, mukhoza kuika dzanja limodzi kumbali ya mutu wanu, ndikulumikiza mkono wina kumbali, kumagwirizana ndi thupi lanu.
Ngati mumamva kupweteka kapena kupwetekedwa m'khosi mwanu mukamagwiritsa ntchito mkono wanu wambiri kapena mutakhala pambali pa makutu, yesetsani kudzanja lachigaza kuti muthandize khosi lanu.
Kuchita Kusintha kwa Crossover
Yambani mwakutenga mpweya pang'ono ndikuika maganizo anu mu abs.
- Exhale pamene mumagwiritsa ntchito minofu yanu ya m'mimba yofanana ndi yokhayokha, pang'onopang'ono mukweza thupi lanu pamtambo.
- Pamene mukuphwanya, pang'onopang'ono potozani msolo wanu kumanzere kwanu, kubweretserani kudzanja lanu lakumanzere mpaka mutakhudze. Finyani minofu yanu yonse muyendetsedwe.
- Lembani pang'onopang'ono kutsika thupi lanu kumtunda.
- Bwerezaninso njira yomweyo yowerengera mobwerezabwereza yobwereza.
- Kenaka, yesani kuti muchite ntchitoyi kumbali inayo, ndikuyika mwendo wanu wakumanja kumanzere kwanu, mutapumula bondo lanu lakumanja kumbuyo kwanu. Tsatirani ndondomeko yomweyo, koma nthawi ino pamene mukuphwanyetsa kumanja kwanu kuti mubweretse goli lanu lakumanzere ku bondo lanu lakumanja mpaka atakhudze.
Mukhozanso kupanga chikhotakhotachi popanda kudutsa phazi lanu kudutsa bondo lanu. Zochitazo ndizofanana, kupatula kuti pamene mukuwoloka ndi goli lanu mudzabweretsa bondo lanu kuti mukwaniritse mphoto yanu.
Kusiyanasiyana ndi Kuwonjezeka Kwambiri
Pamene maziko anu akulimbitsa ndipo zovuta zimakhala zosavuta, ndikofunika kuti musinthe kuti mupitirize kulimbana ndi minofu. Mungathe kuchita izi pochita masewero olimbitsa mpira wa BOSU . Izi zimayambitsa malo osasunthika ku ntchitoyi, kukakamiza minofu yanu kuti ikhale yoyenera. Amamanganso minofu yolimbitsa thupi.
Kuti mutenge mpira wa BOSU, yambani kuyika chiuno chanu pambali pake. Tsatirani ndondomeko zomwezo pamwamba kuti mulowe muyeso ndikuchita zochitikazo.