Thupi lanu lakumwamba linasewera gawo lothandizira kotero musanyalanyaze izo zitatha ulendo.
Ndizoona kuti ambiri mwa ntchitoyi akuyenda mumsewu wamkati. Koma mwazidzidzidzi, mumagwiritsa ntchito minofu mmanja mwanu, chifuwa, kapena mapewa kukuthandizani kusintha malo anu okwera kapena kukuthandizani mukamaima. Kotero ndi kulakwitsa kunyalanyaza minofu iyi pamene ndi nthawi yoziziritsa ndi kutambasula ulendowu.
Kutenga mphindi pang'ono kuti mutambasule kungakuthandizeni kupewa kupweteketsa thupi pambuyo pochita masewera olimbitsa thupi ndikubwezeretsanso kayendetsedwe kake; Kuwonjezera apo, ndi njira yabwino yothandizira kuti ukhale womasuka pambuyo pa ulendowu ndikupangitsa kusintha kusayima (pansi).
Pofuna kuphweka ndi zosavuta, zimakhala zosavuta kutambasula minofu yomwe ili m'thupi lanu pamene mukukhala pa bicycle (taganizirani izi ngati njira yowonjezereka yokwanira!): Pamene mukupitiriza kuyenda pang'onopang'ono kuti mtima wanu ukhoza kulowera pang'onopang'ono ndipo mutha kupewa kuika magazi pamene mutachoka njinga, chitani zotsatira zisanu ndi chimodzi.
AmaloĊµetsa Osewera AmaloĊµera
Chifuwa chitambasula: Sungani mapewa anu osasunthika ndi otsika, ndipo ikani mikono yanu kumbuyo kwa msana wanu pamtunda, kumagwirana manja anu palimodzi. Pewani manja anu molunjika pambuyo mwanu masentimita angapo musagwedeze mapewa anu; Gwiritsani ntchito malowa kwa masekondi 10 mpaka 15, kumverera kutambasula m'chifuwa, kenako kumasula.
Zojambula zamphongo: Ikani manja anu pamwamba pa mapewa onse ndi kusuntha mabala anu mumagulu akulu pamene mukupanga mipukutu itatu yaikulu ya mapewa kuyambira kutsogolo kupita kumbuyo. Kenaka, pewani kusunthira ndikupanga ma rolls akuluakulu a mapewa kuyambira kumbuyo kupita kutsogolo.
Pansi kumbuyo: Tambasulani manja anu kutsogolo kwa inu pachifuwa, kupitilira zala zanu ndi kusungira pang'ono pakhosi lanu.
Bweretsani chigamba chanu pachifuwa chanu ndikuzungulira kumbuyo kwanu, ndikudzipangira nokha chimbalangondo chachikulu. Gwiritsani ntchito malowa kwa masekondi 10 mpaka 15 kenako mutulutse.
Mapewa amatambasula: Bweretsani dzanja lanu lamanja pamtambo wanu ndi dzanja lanu lamanja kumaperewa anu akumanzere, kusunga mkono wanu kumbali ya pamtima; Ikani dzanja lanu lamanzere kumbali yanu yolondola ndi kulikokera kuchifuwa chanu. Gwiritsani masekondi 10 mpaka 15. Sintha mbali.
Kuthamanga kwa triceps pamwamba: Sungani mapewa anu pansi, ndipo gwiritsani dzanja lanu lamanja pamene mutambasula dzanja lanu lakumanja pafupi ndi mutu wanu, ndikuika zala za dzanja lanu lamanja kumbuyo kwa mutu wanu kuti akhudze kumbuyo kwanu pakati pa mapewa anu. Kenaka, ikani mkono wanu wamanzere pamwamba pa mutu wanu ndi dzanja lanu lamanzere kumanja lanu kumanja kuti mutsimikizire mokondweretsa dzanja lanu lamanja panthawi yotambasula. Gwiritsani masekondi 10 mpaka 15, kenako nkumasula. Bwerezani ndi dzanja lamanzere.
Khosi litambasula: Pamene mutakhala wamtali mumtolo, tambani mkono wanu wakumanja pamwamba pa mutu wanu ndipo mutenge mutu wanu kumanja lanu lakumanja, kuti khutu lanu lakumanja liyandikire pamapazi anu akumanja. Onetsetsani zonsezi ndikugwiritsira ntchito kutambasula kwa masekondi asanu kapena khumi ndikumasula. Bwerezani kumanzere.
Mukatha kuchita izi, mwakonzeka kuti mutenge thupi lochepa.
(Musaiwale kuchita zozizwitsa zanu zolimbikitsa , komanso.)