Kutentha pamaso pa masewera olimbitsa thupi ndi gawo lofunika kwambiri lochita masewera olimbitsa thupi. Kutentha bwino sikumayenera kukhala kovuta kapena kovuta, koma kumafunika kuwonjezera kutentha kwanu kwakukulu ndi kuthamanga magazi ku minofu yomwe mudzakhala mukugwiritsa ntchito popuma. Izi ndi zosiyana ndi gawo lokhazikika la ntchito , lomwe limagwiritsidwa ntchito popititsa patsogolo kayendetsedwe kozungulira pamodzi ndikuthandizani kuwongolera mutatha kuchita masewera olimbitsa thupi. Chizoloŵezi champhamvu chotenthachi chingagwiritsidwe ntchito ngati chiyambi choyambira musanachite masewera ambiri.
1 - Mapambidwe Opambana
Kuyenda maondo apamwamba kumasula mchiuno, maondo, ndi mavoti ndikuwombera magazi. Yambani ndi pafupi masentimita khumi, mutakweza mawondo mmwamba mpaka kumapiri ngati kuyenda kwanu. Tembenukani mozungulira ndikuyendetsa masitepe khumi kumbuyo. Gwiritsani ntchito nthawi imodzi ndipo nthawiyi yonjezerani pang'ono pang'onopang'ono ndikuyendetsa pang'onopang'ono kuti mutenge magazi. Onjezerani potsiriza kukhazikitsidwa ngati mukudzimva kuti ndinu wolimba kwambiri.
2 - Kuyenda Lunge Ndi Zida Pamwamba
Kuti muyende movutikira, yendani kuyenda mozungulira makilomita khumi kutsogolo, mutembenukire ndikuyendetsa masitepe khumi kumbuyo. Pang'onopang'ono, pang'onopang'ono gwedezani pansi ndi msana wanu, ndikulola bondo kugwire pansi. Gwira phazi lililonse kwachiwiri ndikupitiriza. Pachifukwa chilichonse yikani kayendetsedwe kake kakang'ono mpaka kutalika kwake. Ngati mukufuna kuwonjezera kayendetsedwe kake mobwerezabwereza, gwirani manja anu pamutu mwanu mukamapanga. Yambani ndi manja anu ndikumira mkati.
3 - The Skip ndi Twist Zochita
Kudumpha ndi kupotoza kumawonjezera mwamsanga ku kutentha komanso kuwonjezera kusinthasintha kwa kayendedwe kawo. Kudumpha ndi kuchita masewero olimbitsa thupi kumapangitsa minofu ya m'mwamba komanso thupi lakumwamba ndi la pansi mofatsa komanso mwachikondi. Kuchita bwino:
- Pezani malo apamwamba okhala ndi malo okwanira pafupifupi 10 oyendetsa patsogolo.
- Yambani pang'onopang'ono ndikudumphira patsogolo 10 (mbali zonse), imani ndi kutembenuka.
- Kuti aliyense abwerere akudumpha, pang'onopang'ono kuonjezera mwamphamvu kwambiri ndi kupotoza kwakukulu kuntchito zanu.
- Pitirizani kuwonjezera chidzanja chonse cha mikono ndikuyendetsa mabondo anu apamwamba.
- Potsirizira pake, yonjezerani kuti phokoso lija ngati mpira David Beckham akuwonetsera pachithunzichi. Tengani maulendo onse akudumphadumpha, kuyendetsa mawondo anu mmwamba ndi mikono yanu kudutsa thupi lanu kuti muziyenda mozungulira.
- Sungani kayendetsedwe kanu kosalala komanso koyendetsa, osati osasamala. Ganizirani za m'mimba mwathu ndi mimba kuti mupeze zambiri pa zochitikazi.
4 - Mbali Zogwira Zoyala
Zomwe zimagwiritsidwa ntchito m'chiuno ndi maondo siziyenera kunyalanyazidwa pamene mukuwotha, choncho yonjezerani maulendo angapo kuti muwotha. Mungagwiritse ntchito makwerero a makwerero kapena kungochita mbali zosavuta. Sankhani kayendetsedwe koyendayenda kupita kumtunda. Mukhozanso kuchita masewera olimbitsa thupi kuti mupeze kutentha kwambiri kapena kugwiritsa ntchito njira yowonjezereka ngati mumakhala patsiku.
5 - Kuthamanga
Chingwe chodumpha chingagwiritsidwe ntchito pazochitika zozizira zomwe zimapangitsa kuti thupi likhale lokonzekera komanso kugwiritsidwa ntchito mokwanira pa cardio. Kuti mugwiritse ntchito kudumpha chingwe monga gawo lachizoloŵezi chosavuta, yambani kuyenda mofulumira, mofulumira. Izi zikutanthauza kuti iwe umalumphira pamwamba pa chingwe ndikutenga pang'ono pang'onopang'ono kuti chingwe chibwererenso. Mudzasuntha chingwe pang'onopang'ono ndipo musadumphire pamwamba kapena mwamsanga.
Kuti mugwiritse ntchito ndodo yodumphira pamasewerawa, pitani pang'onopang'ono kwa masekondi makumi atatu, mupumule kwa masekondi khumi ndikudumpha kwa mphindi imodzi musanayambe kuchita masewero olimbitsa thupi.