Ngati muli ochepa pa nthawi , zipangizo komanso malo, ntchitoyi ndi yankho. Ntchitoyi imakhala ndi mphindi 10 zokha ndipo imakhala ndi zotsatira zochepa , kuchita masewera olimbitsa thupi kuti mtima wanu usasinthe popanda kulumpha. Chitani izi pakhomo pakhomo kapena panjira yopsereza makilogalamu ndikukhala oyenera.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.
Zida Zofunikira
Palibe
Bwanji
- Gwiritsani ntchito zochitikazo pa nthawi yotsatiridwa, imodzi pambuyo pake ndi kupuma pang'ono kapena kopanda phindu
- Yambitsani dera kamodzi kwa mphindi khumi kapena kupitilira kasanu ndi kamodzi kachitetezo chokhazikika kwambiri
- Sinthani kapena musiye zochitika zilizonse zomwe zimapweteka kapena zovuta. Onjezani nthawi yowonjezera nthawi ngati mukufunikira
Zotsatira 1 - Zotsatira
Momwe mungachitire : Kutentha kwa mphindi imodzi ndi kuwala kwa mtima, monga chotsatira cha sitepe. Yambani kumbali ndi phazi lamanzere, mutenge mikono ndikukwera phazi lamanja kumanzere. Bwezerani kusunthira kumanja, kusuntha msanga ndi kusuntha mikono kuti mtima uyambe. Mungathenso kutenga mikono kumutu mwamphamvu.
Kusintha / Kusintha / Kutenga: 1 Mphindi
2 - Mapulogalamu a mphepo
Momwe mungayitire: Tengani ku mlingo wotsatira mwa kuyima pamtunda waukulu ndi mikono yowongoka. Bendani m'chiuno, musalowe mkati, ndipo mutenge mkono wakumanzere kupita kumapazi oyenera. Imani ndi kubwereza kusuntha kumanzere, kupita mofulumira momwe mungathere. Bwerani mawondo ngati mutamva ululu wammbuyo. Bwerezani kwa mphindi imodzi.
Kusintha / Kusintha / Kutenga : 1 Mphindi
3 - Mayi Smashes
Zomwe mungachite: Kutambasula mikono ndikubweretsa bondo lakumanzere ndikudutsa thupi pamene mukubweretsa zida. Bwererani kuti muyambe ndi kubwereza, pitani mwamsanga momwe mungathere kuti muyambe kuyima mtima kwa mphindi imodzi. Bwerezani kumbali inayo kwa mphindi imodzi.
Kusintha / Kusintha / Kutenga : 1 Minute mbali iliyonse
4 - Kumenyana kutsogolo ndi Lunge
Momwe mungayendetsere : Bweretsani bondo lanu lakumanja ndikukweza mwendo ndikuwombera kutsogolo kenako mutenge mwendo womwewo kuti mubwerere kumalo osunjika pomwe mukugwira pansi. Bwerezerani kutsatila ndi kutsika kwachindunji kwa mphindi imodzi ndikubwerezeranso motsatizana pambali imodzi.
Kusintha / Kusintha / Kutenga : 1 Minute mbali iliyonse
5 - Kuthamangirira
Momwe mungakwaniritsire: Sungani pansi ndikuyenda manja anu mpaka mutakhala pansi. Chitani phokoso pa mawondo kapena zala ndiyeno muyang'ane manja ndikubwerera ku squat ndi kuimirira. Onjezerani kulumpha pamapeto kuti muwonjezere. Bwerezani kwa mphindi imodzi.
Kusintha / Kusintha / Kutenga : 1 Mphindi
6 - Mbali Yambani ndi Koyipa Koyipa
Momwe mungayendere : Muyeso lalikulu, bweretsani bondo lakumanzere kumbali pomwe mukubweretsa golilo kumbali. Tengani phazi lamanzere pansi ndi kusinthitsa kulemera kwa mwendo wakumanzere ndikukwera kumbali. Bwerezani mofulumira momwe mungathere miniti imodzi kumanzere ndi miniti imodzi kumanja.
Kusintha / Kusintha / Kutenga : 1 Minute mbali iliyonse
7 - Mabala a Squat
Zomwe mungachite: Ndili ndi zida zogwiritsira ntchito, muteteze kwambiri, mutenge m'chiuno. Pamene mukuyimirira, khala ndi mwendo wamanja. Bwerezani kusunthira, kukakwera ndi mwendo wakumanzere. Bwerezani, kusinthana mphindi imodzi.
Kusintha / Kuika / Kutenga: 1 Mphindi
Bweretsani dera lonse 1 kapena kuposa