Yoga ya mphindi 10 yowonjezera mafilimu imapereka ndondomeko yabwino, yothandizira kusinthasintha yomwe imatha pambuyo pochita masewera olimbitsa thupi kapena yokha kuti ukhale wosangalala. Bete lolimba limapereka chithandizo chowonjezera, ndipo zina zimasunthira, kuwonjezereka kovuta. Kukula kwa mpira kumapangitsa kusiyana, kotero mungafunikire kusintha malingaliro anu ngati muli ndi bolodo lalikulu kapena laling'ono.
Kusamala
Onaninso dokotala musanayese ntchitoyi ngati muli ndi zovulazidwa, matenda kapena zinthu zina komanso kusintha masewera olimbitsa thupi.
Zida Zofunikira
Bwalo lochita masewera olimbitsa thupi, chikwama, ndi gulu loteteza.
Mmene Mungachitire Pogwiritsa Ntchito Ntchitoyi
- Wotentha ndi kuwala kwa cardio kapena chitani zotsatirazi mukatha kuchita masewera olimbitsa thupi
- Malizitsani masewera olimbitsa thupi monga momwe asonyezedwera, kusintha pamene kuli kofunikira
- Yesetsani kugwira ntchitoyi nthawi zonse yomwe mumakonda kuti mukhale osinthasintha
1 - Kutsika Kumayang'anizana ndi Galu ndi Kuyang'anitsitsa Galu
Chifukwa cha kusunthika kumeneku mudzaphatikizapo Gulu Lotsutsana ndi Galu ndi Kumwera kwa Galu.
Pendekera patsogolo pa mpira, kuika manja pansi ndikukankhira thupi mpaka pamalo osokonekera. Mikondo ndi miyendo ndi yolunjika (kapena mawondo akhoza kukhala ocheperapo pang'ono) ndi zidendene zimakankhira pansi. Lembani pamene mukubwerera mmbuyo, ndikuyika manja pa mpira ndikukankhira chifuwa pamene mukuwongolera manja. Sungani mapewa kutali ndi makutu. Pita kumbuyo ndi kutsogolo pakati pa kayendedwe ka 5-8.
2 - Galu Lopansi Ndi Msolo Yambani Kupita Kumtunda
Mu galu wotsitsa pa mpira, bwererani ndi kukweza mwendo wakumanja kumka ku denga, mwendo molunjika, phazi losasunthika ndi zala zakutsogolo zikulozera pansi. Gwirani mwachidule, ndiye mutchepetse mwendo ndikuubweretseramo mndandanda, kuika bondo pafupi ndi mpira. Onetsetsani mchiuno mu mpira ndikuswa m'manja. Gwiritsani mpweya wa 3-5 ndikukweza bondo kumbuyo, pogwiritsa ntchito mpira kuti muthandize. Gwiritsani mpweya wa 3-5 ndikubwereza mndandanda pamlendo wina.
3 - Lunge Pamwamba kwa Wachiwiri Wachiwiri ndi Mng'oma Yam'mbali
Kusunthira uku kumaphatikizapo malo atatu awa: Mwamba Lunge kwa Wachiwiri Wachiwiri ndi Mng'oma Yam'mbali
Lowani pamalo amodzi pa mpira, mwendo wamanja kutsogolo kwa mwendo wakumanzere kumene kumbuyo kwanu. Tsatirani mchiuno kumbuyo ndi kusesa mikono pamwamba ndi kubwerera pang'ono. Gwiritsani ntchito mpweya 3-4 ndikuchepetsa manja ndi kutembenuzira thupi kumbali, kutambasula manja. Gwiritsani mpweya 3-4. Kuchokera pamenepo, tenga mkono wakanja pansi ndikuyika dzanja pansi pomwe mutambasula dzanja lamanzere. Gwiritsani mpweya 3-4. Bweretsani mndandanda pambali inayo.
4 - Kutayika kwa Mwana
Pa maondo, chembani mpira, mutulutse mutu ndi kutambasula pachifuwa. Chotsani mchiuno kumanja ndikuyendetsa mpirawo kumanzere ndikuwongolera kumbuyo, kubwereza kumbali inayo. Gwirani chingwe chilichonse kwa masekondi 15-30.
5 - Hip Stretch
Ugone pansi ndi phazi lamanja pa mpira, bondo likuwerama. Loloka phazi lamanzere pamwamba pa bondo lakumanja ndipo gwiritsani ntchito phazi lamanja kuti mutsegule mpirawo kuti mutambasule mchiuno. Gwiritsani masekondi 15-30 ndi kubwereza kumbali inayo.
6 - Kulimbitsa Quad Stretch
Khala pansi ndi phazi lamanja lomwe likuwerama patsogolo pako, mwendo wakumanzere ukuwerama kumbuyo kwako. Khalani kumanja kumbali yoyenera ndikugwira pamwamba pa phazi lamanzere ndi dzanja lamanzere. Gwiritsani chidendene chidendene ndikuyang'ana pamaso kuti mutambasulire kutsogolo kwa ntchafu. Gwiritsani masekondi 15-30 ndi kubwereza kumbali inayo.
7 - Thupi Lonse Lang'anani
Bodza yang'anani pamwamba pa mpira ndikugudubuza mpaka msana wanu utathandizidwa kwathunthu. Pezani ziuno zanu ndi mutu ndikulola manja anu kugwera kumbali kuti thupi lanu likhale losangalala. Gwiritsani mpweya wa 3-5.
8 - Chifuwa Chingwe
Khalani kapena kuimirira ndikugwiritsanso gulu loteteza . Tengani gululo pamwamba pa mutu ndikugwirana manja, kuwatenga pansi ndi kubwerera pang'ono kuti mutambasule pachifuwa. Sinthani dzanja lanu ngati mukufuna zosowa zambiri pa band. Gwiritsani masekondi 10-30 ndikubwereza 2-3 nthawi.