Kuvulala pamimba sikukutanthauza kuti muli ndi zitsulo zolimba ndipo muyenera kutambasula zambiri. Nthaŵi zambiri, kugwedeza kwapadera kungasonyeze kuti kulimbidwa kwachitsulo chosakanikirana ndi kufooka kofooka (minofu yamtundu).
Kupanga chizoloŵezi chachidule choyendetsa kayendetsedwe kake kamene kali ndi zochitika ziwiri zosavuta ndizo zonse zomwe mukufunikira kuti muchepetse chiopsezo chosavulaza pa masewera. Zojambula ziwirizi-imodzi yokhala ndi minofu yotchinga ndi imodzi ya glutes-ikhoza kuwonjezeredwa ku nthawi yanu yotentha.
Ngati mumagwira nawo masewero omwe amayenera kuthamanga, kufulumizitsa mwamsanga kapena kusintha kayendetsedwe kake, ganizirani kupanga zochitika ziwirizi mbali ya masewera anu asanakhalepo.
1 - Lungani ndi Kuwombera
Zomwe zimapangitsa kuti minofu ikhale yotsekemera imatha kulepheretsa kugwedeza, zomwe zimapangitsa kugwira ntchito movutikira. Kuchita masewera olimbitsa thupi musanayambe kuchita masewera olimbitsa thupi, zingathandize kuti azitha kuyenda mozunguliridwa kuti azitha kugwira ntchito yawo.
- Bwerera mmbuyo ndi phazi lako lakumanzere kupita kumalo okwera.
- Lembani mchiuno mwako mpaka mutangomaliza kutsogolo kutsogolo kwachitsulo chakumanzere.
- Pang'onopang'ono mugule thupi lanu lamanja, ndi dzanja lanu lamanzere kumbuyo kwanu.
- Zosankha: gwiritsani mankhwala ochepa (monga chithunzi) kuti uwonjezere thupi lapamwamba ndi mitsempha yowonjezera.
- Mudzakhala mukuwonjezeka kutambasula kupyolera mchiuno chakumanzere.
- Pangani mbali 8 mpaka 10 kumbali iliyonse.
2 - Glory Bridge
Ndemanga zamphamvu zimachotsa mtolo wochotsa, kotero sichidzasokonezeka. Mlatho wa glut ndi njira yosavuta yogwiritsira ntchito glutes kuti aziwotcha bwino nthawi yochita masewera olimbitsa thupi.
- Yambani ndi kugona pansi ndi mawondo anu akuwerama ndi mapazi apansi pansi.
- Tsimikizani kuti muli ndi abambo anu osadutsa.
- Pogwiritsa ntchito makoswe anu, kwezani mchiuno mwanu ndikupanga mzere wolunjika kuchokera pamabondo anu mpaka mapewa.
- Ganizirani pakupukuta misozi yanu.
- Gwirani malowa kwa masekondi atatu kapena asanu.
- Pangani mphindi zisanu ndi zitatu mpaka khumi ndi mpumulo wapang'ono pakati pa kukwera.