Kudziwa Mbendera ya Chinjoka

Zamkati

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• Ubwino wake ndi wotani?
• Momwe mungachitire mbendera ya chinjoka
• Zosintha
• Malangizo a chitetezo
• Kupita patsogolo
• Kusiyanasiyana kwa Plank
• Mwendo wonama umadzuka
• Kuyimilira phewa
• Mwendo wopachikidwa ukukwera
• Malo dzenje
• Mfundo yofunika
• Musanayambe
  

Zochita za mbendera ya chinjoka ndikulimbitsa thupi komwe kumatchulidwa kuti ndi msilikali Bruce Lee. Imeneyi inali imodzi mwama siginecha ake omwe amasunthira, ndipo tsopano ndi gawo la chikhalidwe cha pop. Sylvester Stallone adathandizanso kutchukitsa zolimbitsa mbendera ya chinjoka pomwe adasewera mu kanema wa Rocky IV.

Kuchita masewerawa kwatchuka pakati pa okonda masewera olimbitsa thupi komanso omanga thupi omwe akufuna kudziwa kusunthika kwakukulu.

Ubwino wake ndi wotani?

Mbendera ya chinjoka ndi masewera olimbitsa thupi omwe amaganiza kuti ndi amodzi mwamasewera ovuta kwambiri. Muyenera kukhala ndi thupi lanu moyenera kuti muchite. Ngakhale kuti zolimbitsa thupi zimafunikira mphamvu zam'mimba komanso zapakati, zimafunikiranso mphamvu yayikulu yathupi.

Thupi lanu lonse limagwira ntchito, choncho ndikofunikira kuti mukhale ndi mphamvu zambiri m'thupi lanu lonse. Mchiuno mwanu, ma glutes, ndi kumbuyo kumbuyo kumagwiritsidwanso ntchito. Mumagwiritsa ntchito minofu yanu yolimbitsa thupi kuti muchepetse thupi lanu lonse. Zochita za mbendera ya chinjoka zimakuthandizani kuti mukhale ndi mphamvu yolimbitsa thupi.

Momwe mungachitire mbendera ya chinjoka

1. Gona kumbuyo kwako ndikufikira mikono yako kumbuyo kwako kuti ugwire pamtengo wolimba, mzati, kapena benchi.
2. Kwezani m'chiuno mwanu pamene mukulemetsa pamapewa anu.
3. Kwezani mapazi anu, miyendo, ndi torso kuti mubwere mzere umodzi wowongoka.
4. Bweretsani thupi lanu molunjika kuti mapewa anu, chiuno, ndi mawondo zigwirizane. Osayika kulemera kwa thupi lanu pakhosi panu. Sungani kulemera kwanu paphewa ndi kumtunda kwakumbuyo.
5. Msana wanu wakumtunda ndi gawo lokhalo la thupi lanu lomwe liyenera kulumikizana ndi pansi.
6. Gwiritsani apa mpaka masekondi 10.
7. Pepetsani thupi lanu pansi mpaka likufanana ndi pansi, kusunga msana ndi matako anu zolimba.
8. Onetsetsani kuti mukusunga miyendo yanu pamodzi ndikuwongoka.
9. Pazovuta, mutha kugwira thupi lanu pamwamba panthaka ndikugwira malowa musanayimenso.

Chitani zinthu zisanu zobwereza zisanu.

Zosintha

Kuti muwonjezere zovuta pazochitikazo, yesani:

• kuloza zala zako
• kuvala zolemera za akakolo kapena nsapato zolemera

Kuti musinthe kusiyanasiyana yesani:

• kusakaniza kutalika komwe mumabweretsa miyendo yanu ndikuyimilira m'malo osiyanasiyana
• posankha, pachiyambi, kuti muchepetse miyendo yanu theka lokhalokha kuti zikhale zosavuta kuzikweza
• kuchita zolimbitsa thupi ndi mawondo onse ogwada (mutakwaniritsa izi, yesetsani kuzichita ndi mwendo umodzi wowongoka panthawi)
• mukuchita zomwe mungachite kuti mukhazikitse miyendo yanu (mukatsegula miyendo yanu kwambiri, kuchita masewera olimbitsa thupi kumakhala kosavuta; mutha kuyika miyendo yanu palimodzi mpaka atakhala okhazikika)
• kukwera pamwamba pa mbendera ya chinjoka ndikugwira ntchito yochepetsa miyendo yanu (mutha kuchita izi ndizosiyanasiyana zomwe tatchulazi)

Malangizo a chitetezo

Ndikofunikira kuti mugwiritse ntchito mawonekedwe oyenera pochita mbendera ya chinjoka. Muyenera kuwonetsetsa kuti ndinu okwanira kuchita masewera olimbitsa thupi moyenera kuti mupewe kuvulala. Nawa maupangiri ofunikira omwe muyenera kukumbukira:

• Khalani otambalala ndi kutentha musanakhale chizolowezi chanu.
• Sungani zigongono zanu moyandikira m'makutu mwanu ndipo musalole kuti zitumphukire mbali.
• Pewani kuyika thupi lanu m'khosi. Sungani kulemera kwanu paphewa ndi kumtunda kwakumbuyo.
• Osakankha mutu wako pansi kwambiri.
• Sungani chibwano chanu m'chifuwa chanu kuti muteteze khosi lanu.
• Sungani mfundo yanu pamapewa anu osati kumbuyo kwanu.
• Sungani msana wanu molunjika.

Kupita patsogolo

Kuphatikiza pa kusiyanasiyana kwa mbendera ya chinjoka, mutha kugwira ntchito yolimbitsa thupi yomwe ingakuthandizeni kuti mukhale ndi mphamvu yochita mbendera yonse ya chinjoka.

Ndikulimbikitsidwanso kuti mukhale ndi mawonekedwe abwino mwakuthupi komanso kuti muchepetse kunenepa kwambiri.

Kumbukirani kukhala oleza mtima pamene mukukulitsa chizolowezi chanu. Zingatenge inu masabata angapo kapena miyezi kupeza mphamvu ndi kukhazikika kofunika kuchita chinjoka mbendera.

Kusiyanasiyana kwa Plank

1. Bwerani m'manja ndi mapazi anu ndi thupi lanu molunjika.
2. Ikani manja anu molunjika pamapewa anu.
3. Sungani kulemera kwanu kumapazi anu ndi zidendene zakwezedwa.
4. Ikani chibwano chanu pang'ono mchifuwa mwanu kuti khosi lanu likhale lowongoka.
5. Limbikitsani m'mimba mwanu ndikulimbitsa mikono yanu.
6. Gwirani apa kwa mphindi zosachepera 1.

Gwiritsani ntchito mphindi khumi osachepera mapulani osiyanasiyana.

Mwendo wonama umadzuka

1. Gona pansi ndi mikono yanu pambali pa thupi lanu ndi manja anu akuyang'ana pansi. Muthanso kusanjikiza zala zanu m'munsi mwa chigaza kuti muthandizire khosi lanu ngati izi zili bwino.
2. Pepani miyendo yanu mpaka kudenga.
3. Chepetsani miyendo yanu pang'onopang'ono.
4. Miyendo yanu isanakwane pansi, ikwezeni kachiwiri.
5. Sungani pansi panu pansi paliponse.

Pitirizani kusuntha uku kwa magulu atatu obwereza 12.

Kuyimilira phewa

Gwiritsani ntchito mateti a yoga pochita izi. Onetsetsani kuti khosi lanu likhale pamalo amodzi. Osayika kupanikizika pakhosi panu.

1. Gonani pansi ndi manja anu pafupi ndi thupi lanu.
2. Ndikukanikiza mikono yanu pansi, inhale ndikukweza miyendo yanu mpaka madigiri 90.
3. Bwererani pamapewa anu ndikukweza miyendo yanu pamutu panu, ndikuyendetsa mapazi anu mlengalenga.
4. Bweretsani manja anu kumbuyo kwanu kuti zala zanu zapinki zikhale mbali zonse za msana wanu.
5. Zala zanu ziyenera kukhala zikuyang'ana kumwamba.
6. Kuchokera apa, kanikizani manja anu kumbuyo kuti muthandizidwe mukamakweza miyendo yanu molunjika kudenga.
7. Yesani kubweretsa mapewa anu, msana, ndi chiuno mu mzere umodzi wowongoka.
8. Dulani chibwano chanu pachifuwa chanu kuti muthandizire kumbuyo kwa khosi lanu.
9. Gwirani apa kwa masekondi osachepera 30.
10. Kumasula pochepetsa miyendo yanu kumbuyo pamutu panu.
11. Bweretsani mikono yanu pansi.
12. Pepani msana wanu pansi ndi miyendo yanu pamadigiri 90.
13. Chepetsani miyendo yanu pansi.
14. Kenako bwerani pansi ndikukhala khosi lanu likumangirira kumbuyo.
15. Kenako bweretsani mutu wanu mobwerezabwereza ndipo konzekani chibwano chanu pachifuwa.

Mwendo wopachikidwa ukukwera

1. Gwirani pa bar.
2. Wongolani miyendo yanu ndikusungabe mawonekedwe anu olimba.
3. Kwezani miyendo yanu momwe mungathere.
4. Gwiritsani malo apamwamba kwa masekondi 10.
5. Pepani miyendo yanu kumbuyo.

Chitani zinthu zitatu zobwereza 12.

Malo dzenje

1. Gona kumbuyo kwanu mikono yanu yatambasulidwa pamutu panu.
2. Onetsani zala zanu ndikukulitsa zala zanu kuti mukulitse thupi lanu momwe mungathere.
3. Yesetsani m'mimba mwanu ndi glutes pamene mukukweza mapewa anu ndi ntchafu.
4. Sindikizani kumbuyo kwanu pansi.
5. Gwiritsani ntchitoyi kwa masekondi 30.

Bwerezani katatu.

Mfundo yofunika

Ndikofunika kuti mutenge nthawi yanu kuti mupeze mphamvu zomwe mukufunikira kuti muchite mbendera ya chinjoka. Osadzikakamiza kuchita chilichonse. Sangalalani ndi njirayi ndipo musafulumire.

Kumbukirani kuti zingatenge kulikonse kuyambira masabata angapo mpaka miyezi ingapo kuti muzindikire mbendera ya chinjoka. Patsani thupi lanu nthawi yochuluka yopuma pakati pa magawo olimbitsa thupi. Mverani thupi lanu ndipo musadzikakamize mwachangu kwambiri kapena molimbika kwambiri.

Musanayambe

1. Izi ndizochita masewera olimbitsa thupi, choncho gwiritsani ntchito malingaliro anu kuti ndi oyenera. Kuchita mawonekedwe abwino ndikofunikira pochepetsa kuvulala ndikuwonetsetsa kuti thupi lanu lipindula ndi zochitikazo. Onetsetsani kuti mwaonana ndi dokotala musanayambe pulogalamu iliyonse yatsopano.