Phunzirani Pakhomo la Zilonda Zamtengo Wapatali Kulimbitsa Thupi

Chophimba chopukutira chopukutira ndi ntchito yabwino kwambiri yolimbitsa mapazi. Ngati mutachita bwino, mutha kutambasula ndikuyendetsa phazi lanu m'njira yomwe ingathandize kuchepetsa phazi lanu, kuthandizira miyendo yanu, komanso kuwonjezera mphamvu ya mapazi.

Zomwe Mukufunikira pa Kuchita Zojambula Zojambulajambula

Mudzafunika thaulo laling'ono kapena gulu la masewera olimbitsa thupi. Mudzasowa mpando kapena benchi kuti mukhalebe. Mukhoza kuchita masewerawa pena paliponse, ngakhale pakhomo.

1 - Kuyambira Position

1. Lembani thaulo kapena bandu ndikuyika phazi limodzi pamtunda. Mudzasuntha chopukutira payekha ndikukhala ndi nsalu yambiri patsogolo pa phazi lanu.
2. Khalani ndi zidendene zanu pansi pa mawondo anu.
3. Onetsetsani kuti miyendo ndi mapazi anu zikufanana ndi zala zakutsogolo zomwe zikulozera patsogolo.

2 - Wonjezerani phazi Lanu

1. Sungani chidendene, kwezani zala zanu, ndipo musinthe mapazi anu mmbuyo.
2. Chitsulo chanu chimakhala pamalo pa thaulo pamene mukuyenda mofanana pambali zonse ziwiri ndi pakati pa phazi lanu kuti mutenge phazi lanu pa thaulo mpaka momwe mungathere.

3 - Lembani Tsamba Lanu Kuti Muzimvetse ndi Kukoka Chovala

1. Chotsani chidendene chake pomwe ndi kukokera thaulo ku chidendene chanu pochikweza ndi chingwe chanu.
2. Gwiritsani ntchito mbali zonse za phazi lanu ndikuyesa dome lakuya pansi pa nsanja.
   Mudzatenga kansalu pang'ono pokhapokha mutatulutsa ndi kubwerera. Mwinanso muyenera kupuma kuti mugwiritsire ntchito thaulo ndi bandolo pambuyo pochepa.
3. Bweretsani kusuntha osachepera kasanu ndikuchita mbali inayo.

Kusiyana kwa Kuchita Zojambula Zojambula Zofunda

Onjezerani kulemera kwa thupi: Mukadziŵa chovala chopukutira thaulo, mungathe kuwonjezera zovuta za zochitikazo mwa kuwonjezera chinthu chaching'ono kumapeto kwa thaulo. Yambani ndi kulemera kwa kuunika, monga ma ola 4 mpaka 6. Mukhoza kugwiritsa ntchito zodzikongoletsera zanu zomwe mwalandira. Kuti muwonjezere kulemera, tengerani chitsulo cha msuzi kuchokera kuntchito yanu. Mukadziŵa kulemera kwake, pitani kuti mutha kutero.

Chovala Chopukutira: Potsutsana ndi chopukutira chopukutira, tsopano sungani chopukutira patsogolo ndi kupiringa ndi kusanthana zala. Apanso, sungani zidendene zanu pansi kuti sizitsulo kapena chipinda chachitsulo ntchito iliyonse.

Phunzirani Zambiri Pogwiritsa Ntchito Mapazi

• Chombo Chokweza Zochita : Chitani zochitikazi mutakhala pansi, mukukweza zitsulo ngati kuti dome imakhala pansi pakati pa phazi lanu.
• Pilates Zida Zolimbitsa Thupi : Pilates ili ndi zida ziwiri zolimbikitsa mapazi. Izi zikuphatikizapo corrector foot komanso exercises.