Kwa abs wamphamvu, simukusowa kuchita kachilomboka. Zochita zamphamvuzi, zamphamvu zidzakutsutsa wanu abs ndi mmbuyo mwanjira yatsopano, kupereka maziko olimba, olimba. Ndi matabwa ndi milatho, masewera a mpira ndi zina zambiri, mumamva bwino ntchito yanu.
1 - Kupuma ndi Kubwerera Kumbuyo
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina. Sinthani masewera olimbitsa thupi kuti mugwirizane ndi msinkhu wanu ndi zolinga zanu.
Zida Zofunikira
Mpira wa masewera olimbitsa thupi
Kutentha : Cardio yowala kwambiri kwa mphindi 3-5
Zosankha Zogwira Ntchito
- Dongosolo la Dera - Chitani zochitika zonse pazomwe mukufuna, imodzi pambuyo pake ndi kupumula pang'ono kapena kopanda phokoso pakati. Yendetsani dera limodzi ndikubwereza maulendo 1-2 kuti muzitha kugwira ntchito mwakhama.
- Zowonongeka - Njira ina ndiyo kuchita masewero olimbitsa thupi, kusankha kupuma pang'ono pakati, musanayambe kuchita ntchito yotsatira.
2 - Bwalo Lokhala ndi Msoko Wamoto
Pogwiritsa ntchito mlatho, yongolani mwendo wakumanja ndikuuponyera kumbali. Bwezeretsani pakati ndi kubwereza masekondi 30. Sinthani mbali ndi kumaliza masewerawo pamphindi wina kwa masekondi 30.
Kukonza / Kuyika / Kutenga : 1-3 maselo 12-16
Sintha Mphamvu: Gwiritsani bondo kuti muchepetse mphamvu.
3 - Mbali Zimapangidwanso ndi Amuna Amtundu
Yambani mwagona kumbali yanu ndi kukankhira mmwamba kuti thupi lanu lichirikizidwa ndi dzanja lamanja pambali. Sungani mapazi mwamphamvu kwambiri kapena musunthike mapazi kuti musinthe mosavuta. Yambani mkono wamanzere ndi kuima kwa mphindi pang'ono, kenako yesani dzanja lakumanzere pansi ndikupotoza thupi, kutembenuzidwira pansi ndikusunga thupi lonse. Finyani abs ndipo gwirani masekondi awiri, kenako bwererani ku malo oyambira. Malizitsani zonse musanayambe kusintha.
Kukonza / Kuyika / Kutenga : 1-3 maselo 12-16
Sinthani mphamvu: Chitani izi ndi bondo la pansi pansi kuti musinthe.
4 - Mapulogalamu a mpira
Ikani manja anu pa mpira, mofanana ndi wina ndi mzake. Ponyani mkaka wanu m'mimba mwa msana wanu ndi kumangiriza miyendo yanu, pang'onopang'ono mupitirire mpaka chifuwa chanu chikukhudza mpirawo. Pangani mawonekedwe, pang'onopang'ono mutenge thupi lanu pogwiritsa ntchito manja anu ndi mimba. Musagwe pamene mukupitirira.
Kukonza / Kuyika / Kutenga : 1-3 maselo 12-16.
5 - Njinga
Bodza likumana ndi choponderezedwa pansi kumbuyo. Khalala mmanja m'manja mwanu, khalani pansi, ndikugudubuda pansi, ndikugwedeza ku chifuwa chanu pokhudzana ndi bondo ndi chigoba chosiyana. Yambani kuyenda pang'ono pang'onopang'ono pogwira mbali yina kumbali ya bondo, kusinthana mbali iliyonse. Sungani khungu kofutira ndi kupuma mosalekeza.
Kukonza / Kuyika / Kutenga : 1-3 maselo 12-16
Kusintha: Yesani njinga iyi yosinthidwa kuti mukhale wochepa.
6 - Akufa
Gwiritsani mabulosi kapena ziboda pamaso pa ntchafu, phazi lachiuno-m'lifupi ndi kupatula kutalika. Muchoke m'chiuno ndipo muyambe kulemera kwa miyendo yanu, kuchepetsa kulemera kwa midzi (kapena kulikonse mwabwino) pamene mukusunga miyendo molunjika (koma osatsekedwa). Bwezerani kuti muyambe malo ndipo onetsetsani kuti abs imatengedwa mwamphamvu nthawi yonseyi.
Kukonza / Kuyika / Kutenga : 1-3 maselo 12-16
Kusintha : Gwirani gululi pazithunzi zosiyana kuti mupeze kuchuluka kwamtendere kwa ntchitoyi.
7 - Zowonjezera Zotsalira pa mpira
Kuwonjezera kumbuyo pa mpira kungathe kuchitika m'njira zingapo zosiyana. Gona pansi ndi mpira pansi pa mimba ndi m'chiuno, miyendo kutsogolo kwa iwe (kapena mawondo akulowetsa kusinthidwa) .Pangani manja kumbuyo kwa mutu kapena pansi pa kansalu - mungathe kupatsanso manja pa mpira ngati mukufuna kusinthidwa.Tsika pansi pa mpira ndiyeno finyani m'munsi kumbuyo kukweza chifuwa pa mpira. Ikani mpaka thupi liri lolunjika (musati mutenge hyperextend), pansipo ndi kubwereza.
Kukonza / Kuyika / Kutenga : 1-3 maselo 12-16
Kusinthidwa: Yesani kusunthira uku pamabondo anu kuti musinthe