Kusunthira Mphindi: Kusuntha 7 Mphindi 7

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Zikafika pogwira ntchito, ambiri aife timakhala ndi khadi yowiringula imodzi yomwe timasewera mobwerezabwereza: Ndilibe nthawi. Kuyambira ana kupita kuntchito, "nthawi" ndiye chotchinga chomwe chatilepheretsa ambiri kuti tisakhale ndi moyo wathanzi. Kuti muwonjezere zofunikira pamoyo wanu wokhala otanganidwa, ndakonzekera kuchita masewera olimbitsa thupi mwachangu komanso kothandiza potengera njira zisanu ndi ziwiri zomwe zingakupangitseni kukhala olimba komanso olimba ndikulingana ndi zomwe mumachita tsiku lililonse - zivute zitani. Ndikukutsutsani kuti mutenge mphindi zisanu ndi ziwiri zotsatira za moyo wanu ndikuyika ndalama zopindulitsa ... nokha! * Chitani zolimbitsa thupi zilizonse kwa mphindi imodzi, pokhapokha zitatchulidwa kwina * Musapumule pakati pa masewera olimbitsa thupi 1. Makomboti Bwererani m'malo opindika ndi phazi lanu lakumanzere kutsogolo, pomwe kumanja kwanu kuyikidwa kumbuyo. Kenako, khalani pansi (ngati kuti ndinu othamanga pa Olimpiki) ndi chifuwa chanu pa ntchafu yanu ndikuyika dzanja limodzi mbali zonse za phazi lanu lamanzere. Kenako, muulendo umodzi wophulika, yendetsani bondo lanu lamanja ndi manja anu onse kulunjika. Thupi lanu likatalikitsidwa, bwererani ku malo oyamba. Bwerezani, mochuluka momwe mungathere mumasekondi 30, kenaka bwerezani ndi mwendo wakumanja kutsogolo. Langizo la mphunzitsi: Kuti muwonetsetse kaimidwe koyenera, onetsetsani kuti mukugawa kulemera kwakukulu pa mwendo wanu wakutsogolo. Izi zidzakuthandizani kuti mukhale okhazikika komanso okhazikika panthawi yonse yophulika. 2. zisoti za botolo: Ikani mapazi anu pafupifupi nthawi imodzi ndi theka m'lifupi mwake, mawondo amapindika pang'ono. Kwezani manja onsewo kumbali zonse. Kenako, tsitsani thupi lanu pansi mutapindika mawondo onse ndikulowa mokwanira. Mukamabwerera kumalo anu oyambirira, yambani kupotoza m'chiuno mwanu kumanzere. Mapazi anu adzakhala olimba pansi ndipo sangazungulira pamodzi ndi torso yokhotakhota. Bwererani kumalo omwe mumayambira ndikubwereza, nthawi ino ndikupotokola kumanja kwa thupi lanu. Langizo la mphunzitsi: Kuti mupindule kwambiri ndi ntchitoyi, yang'anani kwambiri pakupuma kwanu. Limbikitsani thupi lanu likamalowa mu squat, tulutsani mpweya ndikulumikiza dera lanu m'mimba mukamadzuka ndikupotoza. 3. Dzanja m'manja: Yambani mwamtundu wokhazikika ndikukweza miyendo yonse kumbuyo kwanu. Kenako, kwezani dzanja lanu lamanzere pansi ndikufikira dzanja lanu lamanja. Mukadutsa dzanja lanu lamanzere kudzanja lanu lamanja kuti muwonetsetse kuti mukugwirizana kwambiri ndi pansi kuti muwonetsetse kutambasula kwanu ndikutalikitsa kwa deltoid yanu yakumbuyo (gulu la minofu lomwe lili kumbuyo kwa phewa lanu). Bwezerani dzanja lanu lamanzere ndikubwereza ndi dzanja lanu lamanja. Kusintha pakati pamanzere ndi kumanja kwa masekondi 60. Langizo la mphunzitsi: Kuonetsetsa kuti m'chiuno mwanu ndi okhazikika sungani mapazi anu m'lifupi mwake. 4. Dzuka ndi kunyezimira: Yambani mwagona chafufumimba ndi dzanja lanu lamanzere likutambasulidwa pamwamba. Sindikizani dzanja lanu lamanja pansi mutagwada, mapazi anu akukanikiza pansi. Gwiritsani ntchito kupanikizika kwa malekezero atatuwa kuti mutulutse thupi lanu pansi mpaka mukaime bwino ndikutambasula dzanja lanu lamanzere pamutu. Pepani pang'onopang'ono kubwerera kumalo anu oyambira. Apanso, mudzangogwiritsa ntchito chithandizo cha dzanja lanu lamanzere ndi mapazi onse kuti muyang'ane thupi lanu. Sinthani masekondi 30 motambasula dzanja lanu lamanzere, ndikutsatira masekondi 30 mutagwiritsa ntchito dzanja lanu lamanja. Langizo la mphunzitsi: Chitetezo, chitani izi pang'onopang'ono mpaka mutakhala omasuka kusuntha mwachangu. 5. Nyenyezi nsomba: Pangani jakisoni wamba wodumphira wokhala ndi mphamvu zophulika. Yambani poyimirira ndi mapazi anu pamodzi ndi manja kupumula mbali zanu. Chotsatira, mukuyenda mwachangu kamodzi pansi ndikuchita jack yolumpha kwambiri momwe mungathere. Pachikhalidwe, jekete yolumpha imachitidwa mapazi anu atatsala pang'ono kukhala pansi nthawi yonseyi "yolumpha" pa zochitikazo. Apa, cholinga chanu ndikukweza phazi lanu momwe mungathere. Langizo la mphunzitsi: Cholinga chanu ndikutalika osati kubwereza pazochitikazi. 6. Kuphulika kwa ziwombankhanga: Yambani panjira yachikhalidwe ndi phazi lanu lakumanzere patsogolo mawondo anu onse atapindika pang'ono. Ikani manja anu mwamphamvu m'chiuno kuti muwonetsetse kukhazikika ndi kuwongolera. Kenako, tsitsani thupi lanu pansi ndikuponyera bondo lanu lamanja mpaka pafupifupi inchi imodzi pansi. Kenako mukuchitapo kanthu kophulika kophulika, tambani chidendene chanu chakumanja ku glute yanu. Pambuyo pa "kukankha" bwererani m'mphuno ndikubwereza. Chitani masekondi 30 ndi phazi lanu lakumanzere musanapite kuyimilira.Langizo la mphunzitsi: Kuti mukhale ndi mawonekedwe oyenera, yerekezerani kuti madzi oundana akutsanuliridwa mumsana mwanu kuti muwongolere nthawi yonseyi. 7. Makare a karate: Apanso, yambani ndi phazi lanu lakumanzere kutsogolo m'malo opindika ndi mawondo anu opindika pang'ono. Pumulani manja anu onse m'chiuno mwanu ndikutsikira kumapeto. Kenaka, yendetsani m'chiuno mwanu pamene mukukankha kutsogolo ndi phazi lanu lakumanzere. Mukamaliza kukankha, bwererani kumalo osinthasintha ndikubwereza. Chitani masekondi 30 ndi mwendo wanu wamanzere musanadutse kumanja kwanu.Langizo la mphunzitsi: Osafuna kuchita kukankha kwa kutalika, koma kubwerezabwereza. Mukayamba kukhala odziwa bwino masewera olimbitsa thupi kusinthasintha kwanu kumakulolani kukulira kutalika kwambiri.

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