Zojambula Zoyambitsa 11 Zoyeserera Panyumba

Zamkati

• Momwe mungayambire
• 1. Kutambasula chala
• 2. Kubedwa chala 1
• 3. Kubedwa chala 2
• 4. Chala chimafalikira
• 5. Makina osindikizira a kanjedza
• 6. Kujambula zinthu
• 7. Pepala kapena thaulo kumvetsetsa
• 8. 'O' Kuchita masewera olimbitsa thupi
• 9. Zotsegula zala ndi manja
• 10. Kuthamanga kwa Tendon
• 11. Chala chimatambasula
• Musaiwale za kudzipaka nokha!
• Nthawi yoti muwone dokotala wanu

Momwe masewera olimbitsa thupi angathandizire

Kutupa komwe kumayambitsa chala kumatha kubweretsa ululu, kukoma mtima, komanso kuyenda kochepa.

Zizindikiro zina ndizo:

• kutentha, kuuma, kapena kupweteka kosalekeza m'munsi mwa chala kapena chala chanu
• bampu kapena chotupa kumunsi kwa chala chako
• kuwonekera, kutumphuka, kapena kuwomba phokoso kapena kumverera mukasuntha chala chanu
• kulephera kuwongola chala chako utachiweramitsa

Zizindikirozi zimatha kukhudza zoposa chala chimodzi nthawi ndi manja onse. Zizindikiro zitha kutchulidwanso kwambiri kapena kuwonekera m'mawa, mutanyamula chinthu, kapena mukakonza chala chanu.

Kuchita zolimbitsa thupi zolimbitsa thupi ndikutambasula kumatha kuchepetsa zizindikiro zanu ndikuwonjezera kusinthasintha. Ndikofunika kuti muzichita zolimbitsa thupi nthawi zonse kuti mupeze zotsatira zabwino.

Momwe mungayambire

Izi ndizochita zosavuta zomwe zingatheke kulikonse. Zinthu zokha zomwe mungafune ndi zotanuka komanso zinthu zing'onozing'ono zosiyanasiyana. Zinthu zingaphatikizepo ndalama, nsonga zamabotolo, ndi zolembera.

Yesetsani kugwiritsa ntchito mphindi 10 mpaka 15 patsiku mukuchita izi. Mutha kuwonjezera nthawi yomwe mumathera pochita masewera olimbitsa thupi mukapeza mphamvu. Muthanso kuwonjezera kuchuluka kwa kubwereza ndi kukhazikitsa.

Palibe vuto ngati simungakwanitse kumaliza mayendedwe athu onse olimbitsa thupi! Muyenera kuchita zambiri momwe mungathere. Ngati zala zanu zikumva kuwawa pazifukwa zilizonse, ndibwino kuti mupumule kotheratu kuzolimbitsa thupi kwa masiku angapo kapena mpaka mutakhala bwino.

1. Kutambasula chala

1. Ikani dzanja lanu pansi patebulo kapena pamalo olimba.
2. Gwiritsani dzanja lanu lina kuti mugwire chala chomwe chakhudzidwa.
3. Kwezani pang'onopang'ono chala chanu ndikusunga zala zanu zonse mosabisa.
4. Kwezani ndi kutambasula chala pamwamba momwe chidzapitirire popanda kupanikizika.
5. Gwirani apa kwa masekondi pang'ono ndikumasula.
6. Mutha kutambasula zala zanu zonse ndi chala chanu chachikulu.
7. Chitani 1 chobwereza chimodzi.
8. Bwerezani katatu patsiku.

2. Kubedwa chala 1

1. Ikani dzanja lanu patsogolo panu.
2. Lonjezerani chala chanu chokhudzidwa ndi chala chotsatira pafupi nacho.
3. Gwiritsani ntchito chala chanu chachikulu ndi chala chanu chakumanja kuti musakanikizane zala zanu.
4. Gwiritsani ntchito chala chanu chakumanja ndi chala chanu champhongo kuti musagwiritse pang'ono zala zanu ziwiri mukamazilekanitsa.
5. Gwirani apa kwa masekondi pang'ono ndikubwerera kumalo oyambira.
6. Chitani 1 chobwereza chimodzi.
7. Bwerezani katatu patsiku.

3. Kubedwa chala 2

1. Sunthani chala chanu chokhudzidwa kutali kwambiri ndi chala chanu chapafupi kuti apange V.
2. Gwiritsani chala chanu chakumanja ndi chala chanu chakumanja kuti mukanikizire zala ziwirizi.
3. Kenako dinani zala ziwiri kuti muziyandikire limodzi.
4. Chitani 1 chobwereza chimodzi.
5. Bwerezani katatu patsiku.

4. Chala chimafalikira

1. Yambani ndikutsina nsonga zala zanu ndi zala zanu zazikulu.
2. Ikani lamba wokutira kuzungulira zala zanu.
3. Chotsani zala zanu kutali ndi chala chanu chachikulu kuti gululo likhale lolimba.
4. Onjezani zala zanu ndi chala chanu chachikulu ndikumayandikana wina ndi mnzake maulendo 10.
5. Muyenera kumva kupsinjika pang'ono kwa zotanuka pamene mukuchita izi.
6. Kenaka pindani zala zanu ndi chala chanu chakumanja.
7. Lumikizani gulu lotanuka pakati.
8. Gwiritsani ntchito dzanja lanu lotsutsana kuti mukokere kumapeto kwa gululi kuti mupange zovuta pang'ono.
9. Pitirizani kukangana pamene mukuwongola ndi kugwada zala khumi.

10. Bwerezani osachepera katatu patsiku.

5. Makina osindikizira a kanjedza

1. Nyamula kachinthu kakang'ono ndikuyika m'manja mwako.
2. Finyani mwamphamvu kwa masekondi pang'ono.
3. Ndiye kumasula potsegula zala zanu lonse.
4. Bwerezani kangapo.
5. Chitani izi osachepera kawiri masana pogwiritsa ntchito zinthu zosiyanasiyana.

6. Kujambula zinthu

1. Ikani zinthu zazikulu zazing'ono monga ndalama, mabatani, ndi zopalira patebulo.
2. Tengani chinthu chimodzi kamodzi mwakuchigwira ndi chala chanu chakumaso.
3. Sunthani chinthucho mbali inayo.
4. Bwerezani ndi chinthu chilichonse.
5. Pitirizani kwa mphindi 5 ndikuchita izi kawiri patsiku.

7. Pepala kapena thaulo kumvetsetsa

1. Ikani pepala kapena chopukutira chaching'ono mdzanja lanu.
2. Gwiritsani ntchito zala zanu kufinya ndikulumikiza pepala kapena chopukutira mu mpira wawung'ono momwe mungathere.
3. Ikani kupanikizika pa nkhonya yanu pamene mukufinya ndikugwira malowa kwa masekondi ochepa.
4. Kenako pang'onopang'ono wongolani zala zanu ndikutulutsa pepala kapena thaulo.
5. Bwerezani nthawi 10.
6. Chitani izi kawiri patsiku.

8. 'O' Kuchita masewera olimbitsa thupi

1. Bweretsani chala chanu chakumaso ku chala chanu chachikulu kuti mupange mawonekedwe "O".
2. Gwirani apa masekondi 5.
3. Kenako ikani chala chanu ndikubwezeretsanso pamalo pomwe "O".
4. Bwerezani kawiri kawiri kawiri patsiku.

9. Zotsegula zala ndi manja

1. Yambani posisita malowo m'munsi mwa chala chomwe chakhudzidwa.
2. Kenako pangani chibakera mukamabweretsa zala zanu zonse pamodzi.
3. Tsegulani ndi kutseka nkhonya zanu kwa masekondi 30.
4. Kenako yongolani chala chomwe chakhudzidwa ndikubwezeretsanso pansi kuti mukhudze dzanja lanu.
5. Pitirizani kuyenda uku kwa masekondi 30.
6. Kusintha pakati pa zochitika ziwirizi kwa mphindi ziwiri.
7. Chitani izi katatu pa tsiku.

10. Kuthamanga kwa Tendon

1. Patulani zala zanu momwe mungathere.
2. Pindani zala zanu kuti zala zanu zikhudze pamwamba pa dzanja lanu.
3. Onaninso zala zanu ndikuzigwiritsa ntchito motakata.
4. Kenako ikani zala zanu kuti zikhudze pakati pa dzanja lanu.
5. Tsegulani zala zanu.
6. Tsopano bweretsani zala zanu kuti zikhudze pansi pa dzanja lanu.
7. Kenako bweretsani chala chanu chachikulu kuti chikhudze chala chilichonse.
8. Bweretsani chala chanu chachikulu kuti chikhudze malo osiyanasiyana padzanja lanu.
9. Chitani maseti atatu kawiri patsiku.

11. Chala chimatambasula

1. Falitsani zala zanu lonse momwe mungathere ndikugwirani kwa masekondi ochepa.
2. Kenako Finyani zala zanu pafupi.
3. Tsopano pindani zala zanu zonse kumbuyo kwa masekondi angapo, kenako kutsogolo.
4. Ikani chala chanu chachikulu ndikuchikweza chodutsa kwa masekondi angapo.
5. Bwerezani kutambasula kulikonse kangapo.
6. Kodi izi zimatambasula kawiri patsiku.

Musaiwale za kudzipaka nokha!

Zimalimbikitsidwanso kuti mudziphunzitse nokha kuti muthandize kuthana ndi zala zoyambitsa. Izi zitha kuchitika kwa mphindi zochepa tsiku lonse.

Ndizopindulitsa makamaka kwa inu kuti muzisisita chala chomwe chakhudzidwa kale komanso pambuyo pazochita izi. Kusisita kumathandizira kukulitsa kufalikira, kusinthasintha, komanso mayendedwe osiyanasiyana.

Kuti muchite izi:

1. Mutha kutikita minofu kapena kupaka poyenda modekha.
2. Limbikitsani mwamphamvu koma modekha.
3. Mutha kusisita malo ophatikizana komanso gawo lonse lomwe lakhudzidwa ndi chala choyambitsa kapena kuyang'ana kwambiri mfundo zina.
4. Mutha kusindikiza ndi kusunga mfundo iliyonse kwa masekondi 30.

Mungafune kusisita dzanja lanu lonse, dzanja lanu, ndi mkono wanu, popeza madera onsewa ndi olumikizidwa. Mutha kusankha njira yomwe ikumveka bwino ndikukwaniritsa zotsatira zabwino.

Nthawi yoti muwone dokotala wanu

Muyenera kuyamba kuwona kusintha mkati mwa milungu ingapo mpaka miyezi isanu ndi umodzi yochita masewera olimbitsa thupi. Ngati mwakhala mukuchita masewera olimbitsa thupi pafupipafupi ndipo simunawone kusintha, kapena ngati zizindikilo zanu zikuyamba kukulira kapena kukulira, muyenera kuwona dokotala wanu. Zochita izi sizigwira ntchito ndi odwala onse komanso chithandizo chamankhwala ndipo ngakhale opaleshoni nthawi zambiri imakhala yofunikira.