Mphuno, Nsapato, ndi Mapazi Ndi Mpira Wodzichepetsa ndi Mankhwala Odwala

Kulimbana ndi zovuta pa zovuta ndi zolemekezeka

Kuphatikiza mpira wa mankhwala ndi mpira wochita masewera olimbitsa thupi ndi njira yabwino yolimbikitsira abs ndi ntchito yanu pa chipiriro ndi bata. Ntchitoyi imagwiritsa ntchito masewera olimbitsa thupi omwe amawoneka pachimake , pamaso, m'chiuno, ndi pa ntchafu.

Zina zimayenda kuti mukhale olemera komanso osasunthika, choncho yesani ntchitoyi pafupi ndi khoma kapena chinachake chimene mungathe kugwira pamene mukuchita izi.

Kusamala

Onani dokotala wanu ngati muli ndi matenda kapena matenda. Onetsetsani kuti mumakhala okonzeka kugwiritsa ntchito mpira wa masewera olimbitsa thupi musanayese zochitikazi.

Kodi Mungatani Kuti Muzichita Zochita Pakompyuta?

Gwiritsani ntchito malangizo awa ndi malangizo:

• Khalani okondwa ndi mphindi zisanu zokhala ndi chidwi monga kuyenda mwamsanga.
• Chitani masewero olimbitsa thupi.
• Oyamba: Kodi 1 ya 10 mpaka 16 imabwerera.
• Zomangamanga / Zapamwamba: ganizani masewera 1 mpaka 3 a 10 mpaka 16 kubwereza.
• Pewani mpira kutsogolo kwa mpanda kapena pulezidenti kuti ukhale wolimba muzochita zina

Zowonjezereka Zapamwamba za Mabala ndi Medicine Ball

1. Ikani mpira wochita masewerawo pansi pamsana wanu kuti mugwiritse ntchito abs yanu ndi kukhazikika muchuuno.
2. Gwiritsani mpira mwachindunji pa chifuwa chanu ndipo onetsetsani kuti mawondo anu ali pa madigiri 90.
3. Gwiritsani manja anu kumbuyo kwanu panthawi imodzimodziyo.
4. Bwererani kuti muyambe ndi kubwereza, kusinthana miyendo kwa 10 mpaka 16 kubwereza.

Kwa zovuta zing'onozing'ono kuti muyese bwino, yongolerani mwendo popanda mankhwala a mpira.

Mankhwala a Mankhwala a Mpira ndi Finyani

1. Kwa squat iyi, ikani nsana wanu pambali ndi khoma ndi mapiko ndi mapewa owerengeka.
2. Gwiritsani pansi mpaka mawondo anu ali pa madigiri 90, ndi mawondo anu pamapiko anu ndi kulemera kwanu pa zidendene.
3. Finyani mpira wa mankhwala kapena thaulo pamwamba pa mawondo anu ndipo gwirani masekondi 15 kapena ochulukirapo.
4. Bweretsani nthawi ziwiri kapena zitatu.

Medicine Ball Chithunzi 8 Mabokosi

1. Pakhomo ili , yambani pamalo amodzi ndi mwendo wanu wakumanja kutsogolo ndi bondo lanu pamapazi anu.
2. Lowani kumtunda kubweretsa mpira kutsogolo kwachiuno chanu chakumanja.
3. Yambani mawondo anu, mubweretse mpirawo pamwamba.
4. Kenaka pitani kumbuyo, mulowetse mpirawo mozungulira.
5. Kuyenda kwa mankhwala mpira kudzakhala ngati chithunzi 8.
6. Bwerezani kumbali inayo.

Medicine Ball Khalala Yopsa

1. Lembani pansi ndi miyendo yanu mutakhala pa mpira wa masewero olimbitsa thupi, mawondo akugunda, ndi mpira wa mankhwala pakati pa mawondo.
2. Tambasulani manja anu kumbali kuti mukhale bata.
3. Pewani mpirawo kumanja mpaka momwe mungathere, kumverera pamutu.
4. Bwererani kumbuyo ndi kupukusa kumanzere.
5. Bwerezani mobwerezabwereza 15 (1 rep ndi kumanja ndi kumanzere).

Mpira umayenda

1. Khalani pa mpira ndi manja kumbuyo kwa mutu (zovuta) kapena mutapuma pa mpira, mutakhala nawo kunja.
2. Pang'onopang'ono pitani kutsogolo, ndikugudubuza pamutu.
3. Yendani ku malo opangira pa tebulo, mutu wanu ndi khosi zithandizidwa ndipo m'chiuno mwanu mutakwezedwa.
4. Pang'onopang'ono mubwerere, mukubwera njira yonse mpaka pampando wokhala pansi.
5. Bwerezani mobwerezabwereza 15.

Mapuloteni Okhazikika Ndi Mankhwala Osintha Madzi

1. Yambani pamalo apamwamba, ndi mwendo wanu wakumanja kutsogolo, kumanzere kumbuyo mwendo.
2. Gwirani mpira wa mankhwala ndi manja anu molunjika.
3. Pogwiritsa ntchito thupi lanu kuti likhale lolimba, tembenuzani kuchokera kumtundu wanu kuti mubweretse manja anu kumanja.
4. Bwererani ku malowa ndipo tsopano kumanzere, mutenge kayendetsedwe kazengereza ndi kuyendetsa.
5. Bwerezani mobwerezabwereza 8, kenaka musinthe miyendo ndikukwaniritsa gawo lina la 8

Mphindi Amagwedeza pa mpira

1. Lembani maso pa mpira wochita masewera olimbitsa thupi ndikugwiritsira ntchito mpira wamanja m'manja.
2. Pamene mukugwiritsira ntchito abs yanu, tsitsani mmwamba kumbuyo kwa mpira ndikufika kuchipatala kupita kumwamba.
3. Pewani mankhwala a mpira pansi, mutenge manja anu molunjika kumbuyo kwanu.
4. Bwerezani mobwerezabwereza 15.

Lembani mpira ndi Kukwezera

1. Lembani kumbali yanu ya kumanja ndi mpira wochita masewero pakati pa zipsinjo zanu, mukuzifinya kuti muzisunge.
2. Khalani mchiuno mwanu wodwala komanso osasunthika kuti mukhazikike thupi lanu.
3. Finyani makola anu amkati ndikugwiritsanso ntchito minofu yanu kuti mukweze mpira.
4. Pewani mpirawo ndi kubwereza musanayambe kusintha.
5. Bwerezani mobwerezabwereza 15.