Chimodzi mwa zifukwa zomwe zimagwiritsidwa ntchito mobwerezabwereza kuti tisiye kuchita masewera olimbitsa thupi ndikuti palibe nthawi yokwanira yoyikamo. Ndipo moona mtima, chifukwa cha anthu akuluakulu amakono, chifukwa ichi chimakhala chowonadi. Pakati pa ntchito, zofuna za anthu, moyo wa banja, ngakhalenso sukulu, moyo umakhala ukugwedezeka pazitsulo mwanjira yomwe imakhala yovuta.
Dempsey Marks, katswiri wathanzi, aphunzitsi a yoga ndi wothandizira mgwirizano wa PreGame Fit ndi njira ya moyo amadziwa komwe mukuchokera, "Filosofi yathu ndiyong'onong'ono komanso yowonongeka-lingaliro lakuti kukhala wathanzi ndi moyo wathanzi sikuyenera kukhala zonse kapena zopanda kanthu, zakuda kapena zoyera. Kuchita bwino ndi chinthu chomwe chimagwirizanitsa mosavuta ndi nthawi yambiri ndipo ndi chotheka komanso chosungika. "
Zikumveka zabwino, chabwino? Ngakhale kuti Pambuyo Loyamba Linapangidwira, linapangidwa makamaka kwa ophunzira a ku koleji, maphunziro ake ndi mapangidwe awo ali onse. Maliko akuti, "Kutanganidwa Kwambiri kumayankhula zovuta zitatu zomwe nthawi zambiri zimathandiza achinyamata kuti asamachite masewerawa: nthawi, malo, ndi kukwanitsa." Ntchitoyi ikukonzekera kutenga mphindi 30 patsiku, masiku asanu pa sabata, ndipo simukusowa malo oposa mamita asanu kuti mutsirize maphunzilo amphamvu .
Dziwani kuti ntchito zambiri zimaphatikizapo chinthu chofunika kwambiri . Marks akuti, "Zomwe zikuchitika posachedwapa zimatsimikizira kuti ntchito yochepa, yopambana kwambiri ndi yopindulitsa-ndipo nthawi zambiri-monga mwambo, ntchito zambiri." Izi zikutanthawuza kuti ntchito yanu yochita masewera olimbitsa thupi sichiyenera kutenga moyo wanu-iyo ingagwirizane ndi moyo wanu, ziribe kanthu momwe muliri wotanganidwa.
1 - Tingachite Bwanji Zomwe Timapanga Zomwe Timapanga
Ophunzira oyambirira omwe ali oyenerera amasonyeza ntchito yawo yoyendera dera monga "masitolo." Ntchitoyi yoperekedwa ndi Marks ili ndi masikiti awiri, asanu ndi awiri. Zonse zomwe muyenera kuchita ndikuyika timer kwa mphindi zisanu ndi ziwiri. Mukayambitsa nthawi yanu, mumayambitsa ntchito yanu yonse monga momwe tafotokozera kuti chiwerengero chabwezeredwa. Mudzapitiriza kuchita masewera olimbitsa thupi mpaka nthawi ikutha. Maliko akuti, "Chitani zabwino kuti musapume. Cholinga chanu ndikutsiriza nthawi yochuluka momwe mungathere pokhala ndi mawonekedwe abwino."
Yesetsani kutentha mpaka kuyambira mwendo wamayendo, kuyamwa, masewera, ndi mapapo-kenako pitirizani kupyola muzigawo izi:
Ikani 1 (7 minutes):
- 20 Mitengo ya Wood (10 mbali iliyonse)
- Maulendo 40 Achi Russia (mbali 20)
- 24 Speed Speed (12 mbali iliyonse)
Ikani 2 (Mphindi 7):
- Burpe
- 12 Yokwera Pamwamba
- 50 Mphepete (Scissor Kicks)
Kuti mudziwe zambiri za momwe mungapangire masewero olimbitsa thupi, Marks anapereka mafotokozedwe ndi mafano otsatirawa.
2 - Gwiritsani ntchito 1, Zochita 1: 20 Zojambula Zamatabwa (10 Pambali)
Imani ndi mapazi anu pang'ono kusiyana ndi kuluka-m'lifupi mbali, zala zazing'ono zikutulukamo pang'ono.
Gwirani manja anu m'manja mwanu ndikuwongolera pa phewa lanu lakumanja.
Ikani maziko anu, gwiritsani mawondo anu, ndi kusinthasintha torso yanu kuti mubweretse bululilo pansi mozungulira kumbuyo kwanu. Sungani manja anu molunjika, koma musatseke makutu anu.
Pumulani ndi kubwerera ku malo oyamba mwachidwi. Ichi ndi chimodzimodzi.
Lembani chiwerengero chokhazikitsidwa cha reps musanasinthe mbali.
3 - Gwiritsani ntchito 1, Zochita 2: 40 Ku Russia (20 Pakati)
Yambani mu malo okhala ndi mawondo anu ogulidwa. Mapazi anu ayenera kukhala pafupi ndi phazi kutali ndi machila anu, zidendene zanu zogwirizana ndi pansi.
Gwiritsaninso pang'ono kuti muzikhala pachimake. Onetsetsani kuti mutembenuzire kumbuyo kwanu ndikuwongoka.
Lembani miyendo yanu ndi kukweza mapazi anu pafupifupi masentimita atatu mpaka asanu pansi.
Tsekani manja anu kutsogolo kwa inu, kapena gwirani chingwe chimodzi pakati pa manja anu.
Kuika maziko anu pachigawo, kusinthasintha miyendo yanu kumanja ndikubwerera kumanzere. Manja anu ayenera kubwera pafupi koma sayenera kukhudza.
4 - Kuyika 1, Kuchita masewera 3: 24 Maulendo othamanga (12 Pa mbali)
Yambani kuyimilira ndi phazi lanu-m'lifupi kumbali (kapena pang'ono).
Gwiritsani ntchito maziko anu ndikudumpha kumanja, mutsetsere pa phazi lanu lakumanja, kudutsa phazi lanu lakumanzere kumbuyo kwanu. Lolani mkono wanu wamanzere kuti ugwedeze mthupi lanu ndi dzanja lanu lamanja kuti limasunthire kumbuyo kwanu.
Mukamatumpha, dumphirani kumanzere ndikusintha manja ndi miyendo yanu.
5 - Ikani 2, Kuchita 1: 10 Mabala
Yambani kuyimilira ndi mapazi anu chiuno-m'kati mwadutswa (kapena pang'ono pang'ono), mikono kumbali yanu.
Gwiritsani mawondo anu pansi ndi kuwerama pansi, kuyika manja anu pansi (paphewa kapena pang'onopang'ono).
Gwetsani miyendo yanu mmbuyo, mutsike mu malo apulumu. Sungani maziko anu. Thupi lanu liyenera kukhala mzere wolunjika kuchokera kumutu mpaka kumapazi anu.
Ikani mapazi anu kumbuyo kwa manja anu.
Dumphirani mmwamba mwakachetechete, gwiritsani manja anu molunjika ndikuyenda mofulumira pamalo oyambira.
6 - Ikani 2, Zochita 2: 12 Zokwera Pamphepete
Yambani kuyimilira ndi phazi lanu-kupatukana kupatukana (kapena pang'ono pang'ono), mutagwira zitovu pambali panu, mitengo ya kanjedza ikuyang'aniridwa.
Bwerani maondo anu pang'ono ndikugwedeza patsogolo panu. Onetsetsani kuti muteteze msana wanu molunjika komanso pachimake.
Lolani kuti zitsulo zikhale pansi mwakuya kuchokera kumapewa anu.
Kusunga thupi lanu lakumwamba ndi mitengo ya palmu likuyang'anamo, mutsani minofu mpaka pamtambo wanu, mukufungatira mapewa anu pamodzi. Zilonda zanu zikhalebe pafupi ndi thupi lanu.
Pumulani ndipo pang'onopang'ono pansi mikono yanu pansi.
7 - Gwiritsani 2, Zochita 3: 50 Kuwombera
Yambani kumbuyo kumbuyo kwanu, manja atayikidwa pansi pa chiuno mwanu.
Pewani kumbuyo kwanu kumbuyo.
Kwezani miyendo yanu masentimita asanu mpaka asanu ndi atatu kuchoka pansi ndikuwombera mkanda, kuwoloka mwendo wina pa mzake ndi kubwereza kumbali ina.