Tikamapita ku masewera olimbitsa thupi, tiyenera kumvetsera kwambiri maphunziro a msana, chifukwa gawo langwiro la thupi limachokera ku chitukuko chogwirizana cha magulu osiyanasiyana a minofu mu thupi lonse, choncho, m'malo moyang'ana madera omwe ndi osavuta kapena omwe timakonda, tiyenera kuyang'ana madera omwe ndi ovuta komanso omwe sitiwakonda.
M'maphunziro am'mbuyo, masewera olimbitsa thupi omwe timachita, kupatula kukoka, ndi kukoka ndi kupalasa, zomwe timakondanso kuganiza kuti zitha kuchitika kumalo ochitira masewera olimbitsa thupi, kunyumba, zomwe mungachite ndikugwiritsa ntchito ma dumbbells pakupalasa. Zoonadi, kupalasa panyumba sikulimbikitsa kwambiri minofu yam'mbuyo.
Koma panthawiyi, tili ndi njira ina, yomwe ndi kugwiritsa ntchito gulu lotsutsa m'malo mwa dumbbells, ndipo malinga ngati tisunga magulu otsutsa m'malo mwake, tikhoza kuchita mitundu yonse ya kukoka ndi kupalasa, ndizosavuta komanso zosavuta, komanso tikhoza kusintha kukana kwagulu lotsutsakukwaniritsa zolinga zawo.
Chifukwa chake, nawu mndandanda wazolimbitsa thupi zam'mbuyo zomwe tidachita kunyumba ndi magulu otsutsa. Tidachita izi podziwa zoyambira kuti tizitha kuzichita kunyumba, kuti zolimbitsa thupi zawo zogwira mtima ku minofu yam'mbuyo, kuwongolera kaimidwe koyipa, ndikukwaniritsa minofu kapena kupanga cholinga.
Chochita 1: Gulu Lokhalo Lokha Lokha Lokha Kukokera pansi
Ikani gulu lotsutsa pamalo apamwamba. Imani moyang'anizana ndi gulu lotsutsa ndikusintha mtunda pakati pa thupi lanu ndi gulu lotsutsa. Gwirani mapazi anu motalikirana pang'ono, pindani mawondo anu pang'ono, sungani msana wanu molunjika, ndikumangitsani pachimake.
Ndi mkono umodzi wowongoka, gwirani mbali ina ya bandi yotsutsa kuti thupi lanu likhale lokhazikika. Kumbuyo kukakamiza mkono kupinda chigongono ndikuchikokera pachifuwa.
Apex imayima, imagwirizanitsa minofu yakumbuyo, kenako imayendetsa liwiro pang'onopang'ono kuchepetsa komwe kumabwerera, kumapangitsa kuti minofu yakumbuyo ipeze kufalikira kwathunthu.
Khwerero 2: Kupalasa ndi gulu lotsutsa mutakhala
Kukhala pansi, miyendo yolunjika kutsogolo, mapazi pakati pa gulu lotsutsa, kumbuyo molunjika ndi kumbuyo pang'ono, kumangirira pachimake, mikono yolunjika kutsogolo, kugwira malekezero onse a gulu lotsutsa.
Sungani thupi lanu lokhazikika, sungani msana wanu mowongoka, ndipo gwiritsani ntchito nsana wanu kukokera manja anu kumbali ya mimba yanu popinda zigongono zanu.
Nsonga imayima, imagwirizanitsa minofu yam'mbuyo, ndiyeno imayendetsa liwiro kuti libwezeretse pang'onopang'ono, zomwe zimapangitsa kuti minofu yam'mbuyo ikhale yowonjezera.
Khwerero Chachitatu: Tambasulani chikoka cholimba
Imani ndi miyendo yanu yopapatiza pang'ono kusiyana ndi m'lifupi mwake mapewa. Ikani mapazi anu pakati pa gulu lotsutsa.
Pindani zigongono zanu. Gwirani mbali zonse ziwiri za gulu lotsutsa ndi manja anu.Sungani msana wanu molunjika, pachimake cholimba, ndipo mutembenuzire chiuno chanu kutsogolo mpaka thupi lanu lakumtunda liri pafupi kufanana ndi pansi ndipo mumamva kukoka kumbuyo kwa ntchafu zanu.
Imani kaye pamwamba, zidendene pansi, m'chiuno kumangika, m'chiuno kukankhira kutsogolo, ndi kuyimirira molunjika.
Khwerero 4: Kupalasa Bandi Yoyimirira
Tetezani mbali imodzi ya gulu lotsutsa ku chifuwa cha chifuwa, imani moyang'anizana ndi gulu lotsutsa, kumbuyo molunjika, pachimake kumangiriridwa, manja molunjika kutsogolo, manja akugwira mbali ina ya gulu lotsutsa.
Apex imayima imagwirizanitsa minofu yakumbuyo, kenako imayendetsa liwiro kuti libwezeretse pang'onopang'ono.
Chochita Chachisanu: Kutambasula dzanja limodzi mkono wowongoka pansi
Mangirirani gulu lotsutsa pamalo apamwamba, imani moyang'anizana ndi gulu lotsutsa, miyendo yosiyana pang'ono, mawondo amapindika pang'ono, mmbuyo molunjika, pindani kutsogolo.Ndi mkono umodzi wolunjika, gwirani mbali ina ya gulu lotsutsa ndi chigongono chanu chopindika pang'ono.
Sungani thupi lanu lokhazikika, sungani manja anu molunjika, ndipo gwiritsani ntchito nsana wanu kukokera manja anu ku miyendo yanu.
Nsonga imayima pang'ono, kugwedezeka kwa minofu yam'mbuyo, ndiyeno kuthamanga kwapang'onopang'ono kumachepetsa, kumapangitsa kuti minofu yam'mbuyo ipeze kufalikira kwathunthu.
Nthawi yotumiza: Aug-08-2022