Sungani Zolimba Zanu, Pamapewa, ndi Chiuno ndi Russian Twist

Zamkati

• Momwe mungapangire kupotoza kwachikhalidwe kwaku Russia
• Zochita zolimbitsa thupi
• Malangizo
• Kusiyanasiyana kwa kupotoza kwa Russia
• Kulemera kupindika
• Kupingasa mwendo
• Nkhonya zopotoka
• Kutha kupindika
• Ndi minofu iti yomwe imayang'aniridwa?
• Kusamalitsa
• Osachita izi ngati muli ndi pakati
• Kodi pali zochitika zina zomwe zimagwiritsa ntchito minofu yomweyi?
• Mbali yammbali
• Chidendene chimakhudza
• Dzanja lamanja limapindika
• Zochita za galu wa mbalame
• Zotenga zazikulu

Kupotoza ku Russia ndi njira yosavuta komanso yothandiza yolankhulira maziko, mapewa, ndi chiuno. Ndi masewera olimbitsa thupi otchuka pakati pa othamanga chifukwa amathandizira kupindika komwe kumakupangitsani kusintha njira.

Ndizofunikiranso kwa aliyense amene akuyang'ana kuti alankhule pakatikati, kuthana ndi zida zachikondi, ndikupanga mphamvu yofunikira kwambiri, yomwe imathandizira kulimbitsa thupi, kukhazikika, komanso kuyenda. Komanso, ndizosavuta kuphunzira!

Pansipa pali malangizo amomwe mungapangire kupotoza kwachikhalidwe kwaku Russia pamodzi ndi kusiyanasiyana ndi zina zowonjezera m'mimba.

Momwe mungapangire kupotoza kwachikhalidwe kwaku Russia

Kupotoza ku Russia kumaganiziridwa kuti kudatchulidwa pambuyo pa masewera olimbitsa thupi omwe anapangidwira asitikali aku Soviet Union pa nthawi ya Cold War, ngakhale kutchuka kwake lero kumapangitsa kukhala kochita masewera olimbitsa thupi.

Zochita zolimbitsa thupi

Nawa maupangiri ochepa oti muzikumbukira mukamayamba:

• Kwa oyamba kumene, kanikizani mapazi anu pansi kapena muwonjezere pomwe mukumverera za mayendedwe.
• Pumirani mosalekeza komanso mozama. Exhale ndi kupindika kulikonse, ndikupumira kuti mubwerere pakatikati.
• Mukamapotoza, sungani manja anu pansi kapena kufika pansi kuti mugwire pansi pambali panu.
• Gwiritsani ntchito mimba yanu yam'mimba ndi yam'mbuyo nthawi yonseyo.
• Kuti mukhale okhazikika, tulukani miyendo yanu yakumunsi.
• Sungani msana wowongoka, ndipo pewani kugwedeza kapena kuzungulira msana wanu.
• Lolani kuyang'ana kwanu kuti mutsatire kuyenda kwa manja anu.

Malangizo

Umu ndi momwe mungapangire zopotoka zaku Russia:

1. Khalani mafupa anu atakhala pansi pamene mukukweza mapazi anu pansi, ndikukhazikika maondo anu.
2. Lumikizani ndikuwongola msana wanu pamtunda wa digirii 45 kuchokera pansi, ndikupanga mawonekedwe a V ndi torso ndi ntchafu zanu.
3. Fikitsani manja anu molunjika kutsogolo, kusinthanitsa zala zanu kapena kulumikiza manja anu palimodzi.
4. Gwiritsani ntchito m'mimba mwanu kupotoza kumanja, kenako kubwerera pakati, kenako kumanzere.
5. Uku ndi kubwereza kamodzi. Chitani 2 mpaka 3 seti ya 8 mpaka 16 zobwereza.

Kusiyanasiyana kwa kupotoza kwa Russia

Kulemera kupindika

Ngati mulibe cholemera, tengani chinthu chokwanira chanyumba chomwe chili ndi mapaundi osachepera asanu. Sankhani cholemera chomwe chimakupatsani mwayi wokhala ndi mawonekedwe oyenera.

Gwirani cholembera, cholemera, kapena mpira wamankhwala pakati pa manja onse awiri.

Sakanizani mofanana ndi kusiyana koyambirira, kusunga kulemera kwake pachifuwa kapena kugwedeza pansi nthawi iliyonse.

Kupingasa mwendo

1. Mukamapotoza kumanja, pitani ng'ombe yanu yakumanja kumanzere kwanu.
2. Pita pomwe mukupotokera kumbuyo.
3. Dutsani ng'ombe yanu yamanzere kumanja kwanu pamene mukupotoza kumanzere.

Nkhonya zopotoka

Mutha kuchita izi ndikumenya nkhonya m'malo molemera.

1. Khalani ndi mawondo opindika ndipo mapazi anu akukanikiza pansi, mutanyamula cholumikizira m'manja monse pafupi ndi chifuwa chanu.
2. Khalani mmbuyo pang'ono, kusunga msana wanu molunjika.
3. Exhale pamene mukupotoza kumanzere, mukugunda dzanja lanu lamanja kumanzere.
4. Bwererani mkati mpaka pakati, kenako chitani mbali inayo.
5. Uku ndi kubwereza kamodzi.

Kutha kupindika

1. Khalani pa benchi yocheperako ndi manja anu limodzi kapena mutalemera.
2. Kupotoza mofanana ndi mtundu wapachiyambi.

Ndi minofu iti yomwe imayang'aniridwa?

Kupotoza kwa Russia kumayang'ana minofu yotsatirayi:

• zokakamiza
• rectus abdominis
• m'mimba yopingasa
• m'chiuno kusintha
• erector spinae
• minofu yotupa
• latissimus dorsi

Kusamalitsa

Mwambiri, kupindika kwa Russia ndikotetezeka kwa anthu ambiri. Lankhulani ndi dokotala wanu kapena mphunzitsi wanu ngati muli ndi zovulala kapena zathanzi zomwe zingakhudzidwe ndi ntchitoyi.

Samalani poyambitsa ntchitoyi ngati muli ndi vuto lililonse pakhosi, paphewa, kapena m'mbuyo. Ntchitoyi imatha kuyambitsa kapena kukulitsa ululu m'malo awa.

Osachita izi ngati muli ndi pakati

Kupotoza ku Russia kumayang'ana pakatikati panu, chifukwa chake ngati muli ndi pakati, musachite izi musanakambirane ndi dokotala kapena katswiri wazolimbitsa thupi.

Kodi pali zochitika zina zomwe zimagwiritsa ntchito minofu yomweyi?

Nazi zina zomwe mungachite m'malo mwake, kapena kuwonjezera pa, kupindika kwa Russia. Zosankhazi zitha kukhala zofewa kumbuyo kwanu kapena kungomva bwino pathupi lanu.

Mbali yammbali

Kusiyanasiyana kwa zochitikazi kumaphatikizapo kuyika bondo lanu pansi, kukweza mwendo wanu wapamwamba, ndikutsitsa m'chiuno mwanu pansi ndikubwezeretsanso.

1. Kuchokera pamatabwa, sungani dzanja lanu lamanzere kupita pakati.
2. Tsegulani kutsogolo kwa thupi lanu kumbali, ikani dzanja lanu lamanja m'chiuno mwanu.
3. Ikani mapazi anu, kapena ikani phazi lanu lakumanja pansi kutsogolo kwa phazi lanu lakumanzere.
4. Kwezani dzanja lanu lamanja, mutapindika pang'ono m'zigongono zanu zakumanzere.
5. Gwiritsani ntchito malowa mpaka 1 miniti.
6. Chitani mbali iliyonse kawiri mpaka katatu.

Chidendene chimakhudza

Poyamba ntchitoyi, mugoneni chagwada ndi mawondo anu atapinda ndipo miyendo yanu ili pansi pafupi ndi m'chiuno mwanu.

1. Wonjezerani manja anu pambali pa thupi lanu.
2. Gwiritsani ntchito maziko anu mukakweza mutu wanu ndi thupi lanu pang'ono.
3. Tambasulani dzanja lanu lamanja kumapazi anu.
4. Gwiritsani ntchito malowa kwa masekondi 1 mpaka 2.
5. Bwererani pamalo oyambira.
6. Kenako chitani kumanzere.
7. Pitirizani kwa mphindi imodzi.

Dzanja lamanja limapindika

Kuti muchite izi, yambani kuchokera kutsogolo.

1. Sinthasintha ndikugwetsera m'chiuno kumanja.
2. Pepani pansi ndi chiuno musanabwerere poyambira.
3. Kenako chitani kumanzere.
4. Uku ndi kubwereza kamodzi.
5. Chitani 2 mpaka 3 seti ya 8 mpaka 12 yobwereza.

Zochita za galu wa mbalame

Yambani kuchokera pa tebulo lapamwamba.

1. Gwiritsani ntchito maziko anu pamene mutambasula dzanja lanu lamanzere mwendo wamanja.
2. Yang'anani pansi, osakhazikika msana ndi khosi.
3. Gwirani malowa masekondi asanu, kusunga mapewa anu ndi chiuno mozungulira.
4. Bwererani pamalo oyambira.
5. Kenako chitani mbali inayo.
6. Uku ndi kubwereza kamodzi.
7. Chitani 2 mpaka 3 seti ya 8 mpaka 16 zobwereza.

Zotenga zazikulu

Kupotoza kwa Russia ndichizolowezi chosangalatsa chowonjezera pazomwe mumachita kapena kugwiritsa ntchito ngati maziko kuti mupange chimodzi.

Yambani pang'onopang'ono pachiyambi, ndipo mulole kuti mukhale ndi nthawi yoti mupulumuke mukamaliza masewera olimbitsa thupi. Dziwani momwe thupi lanu limachitira ndi masewera olimbitsa thupi ndikusintha moyenera, ngakhale zitanthauza kusankha kosavuta kosiyanasiyana kapena kupumula nthawi ndi nthawi.

Kuti mupeze zotsatira zabwino, chitani zaku Russia kuwonjezera pa zolimbitsa thupi, zolimbitsa, komanso zolimbitsa thupi.