Masewero a Bodyweight Amayi Aliyense Ayenera Kuchita Bwino Kuti Akhale ndi Mphamvu Zapamwamba

Zamkati

• L-Sit
• Choyimitsira dzanja
• Wiper Zenera lakutsogolo
• Choyikapo Nyali
• Gulu la Mfuti
• Kankhani-Mmwamba
• Onaninso za

Munthawi yake ngati mphunzitsi wapamwamba - zomwe zimaphatikizapo kukwapula ochita mpikisano (ndi okhala pamabedi) kuti apange mawonekedwe a NBC. Wotayika Kwambiri Kwa zaka ziwiri zapitazi -Jen Widerstrom watchula mndandanda waufupi wa masewera olimbitsa thupi omwe amalola kuti thupi likhale lokwanira. Sali zida zamakedzana komanso zomwe adawona azimayi ambiri akuvutika kukhomerera ndi mawonekedwe a mabuku. Cholinga chogonjetsa kusakaniza kolimbikitsa uku, Widerstrom akuti, "ndipo mudzamva kuti muli ndi mphamvu kuposa kale." Izi ndichifukwa choti zovuta zomwe zimachitika ngati izi zimajambula minofu ndi chala chakumapazi ndikulimbitsa masewera anu komanso luso lanu kuti mukhale olimba mtima. (Kukhala wamphamvu kudzakupangitsani kuti muwoneke komanso kumva achigololo AF.)

Kuti muwonetsetse kuti mumakwaniritsa zonse zisanu ndi chimodzi, Widerstrom amaswa zofunikira zoyeserera zilizonse. Pukutani minofu yanu musanakhazikike ndimasewerowa: minofu imodzi, malinga ndi kafukufuku mu North American Journal of Psychology. Ndizotheka kuti zithunzizi zimawunikira ubongo wanu m'njira yomwe imathandizira magawo omwe ali ndi luso lamagalimoto. "Khulupirirani zenizeni kuti thupi lanu ndi lamphamvu modabwitsa," akutero Widerstrom. "Ndipo pitadi." Muli ndi izi. Ndipo muli pafupi kuti mutenge thupi kuti mutsimikizire.

L-Sit

Khalani pansi ndi miyendo yanu italiitali ndi zikhato zophwathika ndi ntchafu, ndiye kwezani thupi lanu pokanikizira m'manja mwanu." Ndizovuta mwachinyengo pamayendedwe ang'onoang'ono ngati amenewa, koma ndi njira yabwino kwambiri yomwe mungachitire pachimake chifukwa muyenera kutero. kokerani abs yanu mozama ndikukulunga pachimake mwamphamvu kuti mukweze thupi lanu, "akutero Wormstorm. "Palibe njira yozungulira." Mapewa anu ndi zotumphukira zimakhalanso ndi chithunzi cholimba, chifukwa zimakunyamulani ndikukhalabe pamenepo. Nazi njira zitatu zomwe zingakuthandizeni kuti mukhomerere.

1. Khalani pakati mosavuta poyambira ndi mwendo umodzi L sit. Khalani pansi ndi miyendo pamodzi ndikutambasula, mutasinthasintha mapazi, ndi manja pansi kunja kwa ntchafu zanu, zala zazing'ono mpaka mainchesi awiri mpaka atatu kumbuyo kwamaondo anu, zala zazikulu pansi pa ntchafu, ndi maloko akugwira kunja kwa miyendo yanu. Ndi zala zanu zofalikira, kanikizani manja anu pansi, pindani pachimake, ndipo tambasulani manja anu kuti mukweze matako ndi mwendo wakumanja. Gwirani kwa masekondi 15 mpaka 30. Bwerezani kawiri kapena katatu. Sinthani miyendo ndikubwereza.

2. Olekanitsa miyendo m'lifupi kuti apange chingwe kuti chikhale chopepuka komanso chosavuta kunyamula kwinaku akupeza magulu amtundu womwewo. Khalani pansi ndikutambasula miyendo, mapazi mutasinthasintha, ndipo manja akukanikiza pansi pakati pa ntchafu ndi pafupifupi phazi limodzi. Sindikizani manja anu pansi, tsekani maziko anu, ndikuwongola mikono kuti muthe kukweza matako ndi miyendo yanu, koma siyani zidendene zanu pansi. Gwirani kwa masekondi 15 mpaka 30. Bwerezani kawiri kapena katatu. (Dumphani ma sit-ups; matabwa ndi njira yabwino yolumikizira pakati panu.)

3. Pangani malo ambiri kuposa pansi kumalola kuti mutenge minofu yambiri yokhudzana ndi kukweza mwakuchita L kukhala pa mabokosi a 2 kapena mabenchi (kapena mipiringidzo ya parallette!). Ikani mabokosi olimba kapena mabenchi okulirapo pang'ono kupingasa m'chiuno, ndikuyimilira pakati pawo ndi miyendo pamodzi. Bzalani dzanja limodzi pabokosi lililonse, bisalira pakati panu, ndikuwongola manja anu kuti mukweze miyendo yanu mmwamba momwe mungathere. Gwirani kwa masekondi 15 mpaka 30. Bwerezani kawiri kapena katatu.

Wangwiro L Khalani: Khalani pansi ndi miyendo yanu yayitali komanso pamodzi, mapazi osinthana, manja pansi kunja kwa ntchafu zanu, zala ziwiri mpaka mainchesi atatu kumbuyo kwa mawondo anu, zala zazikulu pansi pa ntchafu zanu zakumwamba, ndi maloko akugwira kunja kwa miyendo yanu (kumbuyo kulikonse ndi sungathe kutsika pansi). Exhale, sungani mapewa anu otambalala, kanikizani manja anu pansi, zibowoleni maziko anu, ndikufinya miyendo yanu palimodzi. Kenaka yongolani manja anu kuti mukweze matako anu ndiyeno miyendo yanu ndi zidendene pafupifupi 1/4 inchi kuchokera pansi. Gwirani motalika momwe mungathere. "Mukatulutsa mpweya kuti mukweze, chitani ngati mukuzimitsa kandulo, yomwe imakupatsani mwayi wokutira corset m'chiuno mwanu yomwe imakoka minofu yonse pamodzi kuti ikhale yolimba."

Choyimitsira dzanja

Ndi inu kutsutsana ndi mphamvu yokoka, kulinganiza kulemera kwa thupi lanu m'manja mwanu. Nkhani yabwino ndiyakuti aliyense ali ndi mphamvu zochitira izi, akutero Widerstrom. Ndi luso lakumbuyo lomwe limatenga nthawi yochuluka kuti lidziwe: "Muyenera kuyeserera ma handstand-ambiri kuti muwadziwe bwino," akutero. Gawo lalikulu la mchitidwewu lili m'mutu mwanu, kuphunzira kukhala bwino ndi lingaliro loti mukhale mozondoka. "Koma mukapambana ntchitoyi," akutero, "musintha malingaliro anu onse pazomwe zimawoneka zovuta kwa inu, ndikudzifunsa, Kodi ndikwanenso chiyani?" Apa ndi pomwe mumayambira. (Yesaninso kuyenda kwa yoga komwe kungapangitse thupi lanu kukhomerera choyimilira chamanja.)

1.Khalani omasuka kukhala inverted ndipo phunzirani kuyika manja anu poyambira ndi kuyimilira kwa 90-degree mchiuno ndi matepi amapewa. Imani moyang'anizana ndi bokosi lolimba kapena benchi. Pindani patsogolo kuti mubzale pansi, ndikutsika ndikukhazikika m'bokosilo kuti thupi lanu likhale lolemera mozungulira L. Kenako sinthani kulemera kumanja ndikudina kumanja kumanzere phewa.Sinthani mbali; bwerezani. Chitani magawo awiri mpaka atatu obwereza 10 mpaka 12, mbali zosinthana.

2.Kodi makoma amayenda kuti ayambe kuwongola chozungulira chanu pamene akuthandizidwabe. Yambani pansi pamatabwa ndi mapazi akukanikiza khoma. Yendani pang'onopang'ono manja ku khoma mu masitepe atatu-inchi, kuyenda mapazi pamwamba pa khoma momwe muli omasuka (cholinga ndi kubweretsa thupi lanu kuti likhudze khoma). Sinthani mayendedwe kuti mubwerere pansi. Chitani magawo awiri mpaka atatu obwereza 5 mpaka 6.

3.Phunzirani momwe mungayambitsire ndi chithandizo pochita zogwirizira khoma. Imani moyang'anizana ndi khoma, 2 mpaka 3 mapazi kuchokera pamenepo. Bwerani mwachangu m'chiuno kuti mubzale pansi patsogolo pakhoma, ndikumenyetsa miyendo yanu mmodzimmodzi mpaka atapuma pakhoma. Gwirani malowo bola momwe mungathere, kulola zidendene zanu kuti zizichoka pakhoma kwakanthawi pang'ono kuti musadalire kwathunthu. Kenako sinthani mayendedwe kuti mubwererenso pansi. Chitani 2 mpaka 3 seti ya 25- mpaka 45-sekondi.

Choyimitsira Chabwino Kwambiri: Imani ndi mapazi m'lifupi mchiuno ndikutambasula mikono yanu pamwamba. Pezani mfundo pansi pafupi mamita atatu patsogolo panu. Pindani patsogolo, ndikufikira manja pomwepo, kukankha mwendo wanu wakumanzere (kwa nthawi zingapo zoyambirira, yambani ndi kukankha kocheperako kuposa momwe mukudziwa kuti zingatenge mpaka kukufikitsani, kuti mumvetsetse zomwe mtundu wamphamvu zimatengera kuti ufike kumeneko). Kenako tsatirani nthawi yomweyo ndi mwendo wakumanja, ndikusiya miyendo iyenda pamwamba pa ntchafu, zomwe zimayikidwa pamapewa, zomwe zimayikidwa pamanja: "Tangoganizani kuti thupi lanu ndi nyumba yomwe misewu ikuluikulu ikuluikuluyi ili pansi koma yokhazikika bwino kuti ikhale yoyenera. unit, "akutero Widerstrom. Gwirani motalika momwe mungathere, kenaka tsitsani mwendo umodzi nthawi imodzi kuti mubwerere kuima bwinobwino.

Wiper Zenera lakutsogolo

Kunama pamaso, sungani miyendo yanu kumanzere ndi kumanja mu digrii 180. Choyipa ndichakuti azimayi amakonda kulembera miyendo ndi ma flexers kuti achite izi. "Mukamasula minyewa yanu yolakwika kuti mugwirizane ndi yoyenera - pamenepa maziko anu- mutha kupeza mayendedwe anu onse mwamphamvu komanso mwamphamvu, mwadzidzidzi gululi limakhala lofikirika kwambiri komanso lothandiza pakupanga thupi lanu," Widerstrom akuti. (Ziphunzitseni, kenako chitani masewera olimbitsa thupi 10 kuti muyese mphamvu zanu.)

1.Phunzitsani thupi lanu kusuntha, kuswa mabuleki, ndikusintha mayendedwe amadzimadzi ndi barbell twist. Imani ndi mapazi palimodzi, ndi chomenyera chopanda chopanda kanthu (kapena chomata tsache) chomenyedwa kumbuyo kwanu m'mapewa anu, osakweza galoko mwamphamvu, zigongono zikuweramira pansi. Sungani thunthu lalitali ndi chiuno mozungulira, kenako mutembenuzire torso mpaka musayende mbali yakumanja. Sinthani mbali; bwerezani. Chitani magawo awiri mpaka atatu obwereza 10 mpaka 12, mbali zosinthana.

2.Sungani miyendo yanu ngati imodzi-koma popanda kulemera kwambiri-ndi zopukuta mwendo wopindika. Gona pansi pansi mikono itatambasulidwa mbali ndi mawondo atapindika m'chiuno. Kusunga miyendo palimodzi pamadigiri 90, gwadani kumanzere, kulola mchiuno mwanu wamanja kuti ubwere pansi, kuti ikwere pamwamba inchi imodzi pansi. Kwezani mawondo kuti muyambe, kenako muwatsitse kumanja. Chitani 2 mpaka 3 seti za 10 mpaka 12 reps, mbali zosiyanasiyana.

3.Chitani zopukuta mwendo umodzi kuti muphunzire kuyendetsa mayendedwe ake mokwanira. Gona chafufumimba pansi manja atatambasulira m’mbali, mwendo wakumanja uli m’mwamba ndi kupindirira bondo lakumanzere m’chiuno. Gwirani mawondo pamodzi, ikani miyendo kumanzere kuti musunthike inchi 1 pamwamba, ndikusiya chiuno chakumanja kuchoka pansi. Kwezani miyendo yanu momwe amadzera, kenako muchepetse molunjika. Chitani 2 mpaka 3 seti za 10 mpaka 12 reps, mbali zosiyanasiyana.

The Perfect Windshield Wiper: Gona pansi pansi mikono itatambasulidwa mbali ndi miyendo kutambasula m'chiuno. Ndi nthiti zolumikiza pansi ndi miyendo palimodzi, ponya miyendo kulowera kumanzere pamene mchiuno wako wakumanja ukukwera pansi, kuti ukwereke inchi imodzi pamwambapa. Tsatirani miyendo yanu poyambira, kenako muchepetseni kumanja. "Miyendo yanu ikafika kutali ndi pachimake, thupi lanu limakhala lolimba kwambiri kuti likhale lokhazikika komanso lolumikizidwa pansi," akutero Widerstrom. "Ndiye miyendo yanu ikabwerera ku malo, mumamva kutulutsa kwachidule kwakanthawi."

Choyikapo Nyali

Pewani kwambiri, bwererani kumtunda ndikutambasula miyendo yanu padenga, falitsani kutsogolo kumapazi, squat kwambiri, ndikuyimanso. Chitani zonsezi osayima, ndipo muli ndi choyikapo nyali. "Choyikapo choyikapo nyali chimayaka ndikulumikiza minofu iliyonse mkati mwanu mukamachoka pakayimilira ndikukayimilira ndikuyimiranso," akutero Widerstrom. Zochita zolimbitsa thupi zolimbitsa thupizi zimakhala zolimba chifukwa kuphatikiza pa kuitana mphamvu, kuyenda, komanso kulumikizana, zimafunikira kuti mukhale omasuka kuyenda mwakhungu. "Mungakhale ndi mantha pang'ono kubwerera mmbuyo-ndiye mukakhala momwemo, yembekezerani kuti izikhala zodabwitsa pang'ono-koma kenako mumadziwa zomwe mungayembekezere," akutero. "Zimayamba kusangalatsa, ndipo mwadzidzidzi umatha." Pitani ku newbie kupita pro m'njira zitatu zosavuta.

1.Phunzirani malo ogwedezeka(ndizovuta kuposa momwe zimawonekera) pochita kubowoka. Gonani pansi ndi manja atambasulidwa kumbuyo kwa mutu ndi miyendo ndikufinya pamodzi. Kokani abs yanu mwamphamvu ndikukanikiza kumbuyo kwanu pansi, kenaka kwezani manja anu, mutu, khosi, mapewa, ndi miyendo 8 mpaka 12 kuchokera pansi (yesetsani kuti thupi lanu likhale ngati mawonekedwe a mwendo wakugwedeza). Gwirani kwa masekondi 15 mpaka 30. Bwerezani kawiri kapena katatu.

2.Phunzirani momwe mungagwiritsire ntchito mphamvu kugwedezeka kwinaku mukusunga malo osanjikiza polemera mbali iliyonse. Gwirani cholemera mapaundi awiri mpaka 5 ndi manja anu onse kumbuyo kwa mutu wanu ndi winayo pakati pa mapazi anu. Yambirani pamalo opanda kanthu, ndiye, osasintha mawonekedwe a thupi lanu, gwedezani mmbuyo ndi mtsogolo, kulola kulemera kukukokerani njira imodzi ndiyeno ina. Chitani 2 mpaka 3 magulu 10 mpaka 15 obwereza.

3.Kudzuka ndi gawo lovuta, kotero nazi njira ziwiri zokuthandizani. Chiyambi chimakhala chimodzimodzi nthawi zonse: Imani ndi mapazi limodzi, mikono ikufikira kutsogolo. Gwirani mpaka pansi, ndipo chiuno chanu chikakhudza pansi, bwererani kumbuyo chakumtunda, kutumiza miyendo mmwamba ndikubwerera pang'ono. Ngati mukuvutika kuyenda, dutsani miyendo yanu patsogolo kuti muime, ndikugwiritsanso ntchito manja anu kukanikiza pansi mbali zonse ziwiri za m'chiuno mwanu. Ngati ndi mphamvu yomwe mulibe, gwirani cholemera m'manja mwanu m'mbuyo mozungulira, ndikuyikankhira patsogolo panjira kuti ikuthandizeni kuyimirira. Chitani 2 mpaka 3 magulu 8 mpaka 10 obwereza.

Choyikapo Choikapo Nyali Chokwanira: Imani ndi mapazi limodzi mikono ikufikira kutsogolo. Gwirani mpaka pansi, ndipo matako anu akafika pansi, bwererani mmbuyo, ndikufikira mikono yanu kumbuyo kwa mutu, ndikugubudukira kumtunda kwanu, ndikulola miyendo yanu yolunjika ifike pamwamba pa m'chiuno mwanu kuti ipangire patsogolo. Popanda kupuma, gudubuza kutsogolo, kubweretsa zidendene zanu pafupi ndi chiuno chanu momwe mungathere pamene mukugwirizanitsa mapazi anu pansi; fikitsani manja anu kutsogolo kuti mubwererenso mu squat yotsika kuti muyime. "Ganizirani za kayendedwe kameneka," akutero Widerstrom. "Mphamvu zimasunthira kuchokera kumapazi kupita kumutu mpaka kumapazi." Chifukwa chake ngati mukuvutikira kupanga pansi, bwererani ndikulakalaka pang'ono. (Chitani masewera olimbitsa thupi otsatirawa kuti mukalimbikitse luso lanu ndikutsutsa minofu yanu.)

Gulu la Mfuti

"Wokwera mwendo umodzi mwakuya samapatsidwa nyenyezi yomwe imayenera, kotero azimayi ambiri samayeserera," akutero Widerstrom. Koma maubwino amthupi ndioyenera kuyambiranso: Mumalimbitsa mwendo uliwonse palokha, womwe umatha kuthana ndi kusamvana, komanso mumamanga minofu yolimba, yowonda kuyambira pansi mpaka pansi, Widerstrom akuti. Umu ndi momwe mungalimbikitsire.

1.Chitani mfuti pogwiritsa ntchito pole kuti muchepetse katundu wanu: Imani pamtengo woyang'ana mwendo wakumanzere ndikuigwira ndi dzanja lamanzere. Lolani dzanja lanu ligweretse pamtengo mukamabwezeretsa m'chiuno mmbuyo, kutambasula mwendo wakumanja kutsogolo, ndikutsikira mu squat ya mwendo umodzi wokhala ndi chiuno chanu pansi pamiyendo. Gwiritsani ntchito thandizo lochepa momwe mungathere kuyimirira. Chitani 2 masanjidwe 8 ​​mpaka 10 pamiyendo.

2.Yesetsani kukulitsa kuya kwanu popanga mfuti pampando wokwezeka. Imani pafupi phazi patsogolo pa bokosi kapena benchi yotsika, moyang'anizana nayo. Sinthani kulemera kwa mwendo wakumanzere, kenaka pindani mwendo wakumanzere, tumizani m'chiuno kumbuyo ndi pansi ku benchi pamene mukutambasula mwendo wakumanja ndi manja patsogolo. Matako anu akangokhudza benchi, yongolani mwendo wamanzere kuti mubwererenso kuyimirira. Chitani 2 seti za 8 mpaka 10 kubwereza mwendo uliwonse, kutsitsa kutalika kwa benchi kapena bokosi pamene mukuwongolera.

3.Kuwonjezera kulemera kwa gululi zimapangitsa kukhala kosavuta pothana ndi mayendedwe, ndiye musanayese mfuti yolemera thupi, yesani yolemera. Gwirani dumbbell imodzi (yambani ndi mapaundi 15; chepetsani pamene mukukula) molunjika ndi manja onse awiri, mikono yotambasulidwa kutsogolo. Kulemera kwa mwendo kumanzere, kenako tumizani m'chiuno mmbuyo ndi pansi mukamatsitsa m'chiuno mwanu kupitirira madigiri 90, kwinaku mukukulitsa mwendo wamanja kutsogolo. Mukangogunda pansipa kufanana-osatsitsa mphamvu yakumanja kubwerera mpaka kuyimirira. Chitani 2 sets 8 mpaka 10 reps pa mwendo, mosinthana miyendo. (Tengani izi mukakumana ndi vuto lanu lanyumba tsiku lililonse kuti mupeze zotsatira zakupha.)

Gulu Loyenera la Mfuti: Imani mwendo wakumanzere ndikuthamanga kofanana mbali zonse za phazi lanu, mwendo wakumanja wakwezedwa pang'ono patsogolo. Phimbani bondo lakumanzere ndikutumiza m'chiuno kumbuyo, kufikira mikono kutsogolo pamene mukutambasula mwendo wakumanja, kutsitsa thupi mpaka chiuno chili pansi mofanana. Ndiye finyani glutes ndi hamstring kuti asiye kutsika kwanu, ndipo aloleni iwo achite ngati kasupe kuti akubwezereni inu kuti muyime. "Ingoganizirani kuti mukukankhira mwendo wanu woimirira 6 mapazi pansi," akutero Widerstrom. "Izi ziphatikizana ndi minofu yayikulu ya miyendo ndi mphamvu yanu kuposa kungoganiza zowongola bondo lanu kuti liyime."

Kankhani-Mmwamba

Kunena zowona, chifuwa chanu chiyenera kudyera pansi nthawi iliyonse mukatsika kuti mukankhire. Ngati mumakonda kukwiya, simuli nokha. "Likulu lathu la misa ndi m'chiuno mwathu," akutero Widerstrom. (Kwa amuna, ndi chifuwa chawo.) "Ndicho chifukwa chake miyendo yathu imakhazikika ngati gehena, koma timasowa mphamvu zam'mwamba." Nkhani yabwino ndiyakuti mutha kugwiritsa ntchito matako ndi miyendo yanu yamphamvu kwambiri kuti muthandizire kusuntha kwa thupi lonseli. Nthawi yomweyo, limbitsani thupi lanu lakumtunda ndikuyimba mumayendedwe athunthu ndi masitepe atatu a Widerstrom. (Kenako lolani zovuta za masiku 30 kuti mukwaniritse izi.)

1.Kuti mukwaniritse kukakamiza ndikulimbitsa chifuwa chanu ndi manja anu, pangani chosindikizira cha barbell (ma dumbbells sangadule apa chifukwa mumawasuntha mosiyana, mosiyana ndi pansi). Yambani ndi bala yopanda kanthu, kenako onjezerani kulemera pakufunika. Gona nkhope pa benchi ndi mapazi pansi. Gwirani ma barbell ndikugwira mopitilira manja ndi manja motalikirana m'lifupi mapewa. Wongolerani mikono pamwamba pachifuwa kuti muyambe. Malo ocheperako kuti udyetse pachifuwa, kenako nkubwezeretsa. Chitani 2 mpaka 3 magulu 10 mpaka 15 obwereza.

2.Mapush-ups otsika amatengera gawo lanu pachimake ndikukutengerani zonse koma popanda kulemera kwanu konse. Pangani kukankha kokwanira ndi manja anu pa benchi yolimba kapena bokosi ndi mapazi anu pansi. Chitani 2 mpaka 3 magulu 8 mpaka 10 obwereza.

3.Zoyeserera zakutulutsa pamanja zimapatsa thupi lako mphindi kuti achire ndikukhazikitsaninso pakati pa rep aliyense ndikupanganso mphamvu yanu kuchokera pansi pakukankhira kuchokera poyimilira wakufa. Yambani pansi pamalo a thabwa. Thupi lakumtunda limatsikira pansi. Kwezani manja pang'ono, kenako kuwabzala pansi kachiwiri ndikukankhira mmwamba mpaka thabwa. Chitani 2 mpaka 3 magulu 8 mpaka 10 obwereza. "Ngakhale omwe andipikisana nawo pa Biggest Loser okhala ndi mapaundi 80 mpaka 100 kuphatikiza kuti ataye kuphunzira momwe angachitire izi motere," akutero. "Nthawi zina amayenera kupukuta kuchokera pansi, koma ndibwino kwambiri kwa minofu ndi makina awo kusiyana ndi kugwa mawondo."

Kukankhira Kwabwino: Yambani pansi pamatabwa ndi manja anu pansi pamapewa anu ndi mapazi 8 mpaka 12 mainchesi (kuti mukhale olimba). Widerstrom akuti: "Ingoganizirani kuti mutha kusintha kosintha komwe kumayambira minofu kuchokera pamapewa, pachifuwa, mikono, abs, matako mpaka miyendo." "Onani m'maganizo mwanu kuyatsa magulu amtundu wa minofu omwe angakunyamulireni mgululi." Kenako yambani kutsitsa, ndikupinda mikono yanu kuti pakhale danga pakati pa chigongono ndi nthiti, kuti mukhale ndi minofu yolimba. kuti mutsegule minofu yambiri ya pachifuwa. Chifuwa chanu chikawombera pansi, bwererani ku thabwa.

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