Kodi mungapange bwanji mapepala a ku Brazil?

Anthu a ku Brazil nthawi zonse anali otchuka chifukwa cha maonekedwe awo okongola komanso mapiri okongola kwambiri. Kwa amayi ambiri, izi ndizomwe zimakhazikika, koma zimathekadi, makamaka chofunika kwambiri, ndikudziwa kupopera mabotolo a ku Brazil. Popeza minofu ya matako ndi yaikulu, musachite izo tsiku ndi tsiku, chifukwa amafunika nthawi yopumulira ndi kuchira. Kutalika kwa maphunziro kumakhala mphindi 40-60. Mphindi 15 yoyamba. ndikofunikira kuti mukhale otentha komanso chifukwa cha masewero olimbitsa thupiwa, mwachitsanzo, kudumphira kapena kuthamanga pomwepo. Pambuyo pake, pitani ku zochitika zazikuluzikulu, kuzichita mu njira zitatu mphindi 15-20.

Kodi mungapange bwanji mapepala a ku Brazil?

1. Maselo ndi kulemera kwina . Kunyumba, gwiritsani ntchito dumbbells kapena ngati pali, ndiye barbell. Imirirani molunjika, mutembenuzire pang'ono mapazi anu. Squat mwa kudyetsa nkhumba kumbuyo. Pita pansi mpaka chiwindi chifike kufanana ndi pansi. Onetsetsani kuti maondo anu samapita pamwamba pa masokosi anu, ndipo nsana wanu uli wowongoka. Pambuyo pokonza malo pamphuno, pang'onopang'ono nyamuka.
2. Kugwa . Pofufuza momwe mungapangire mabotolo a ku Brazil, ndibwino kuti musamangoganizira za ntchitoyi, yomwe ili maziko ndi kupereka katundu wabwino. Imani molunjika ndikutenga chitsogozo chakuya ndikupita pansi kuti mchiuno wa mwendo wakutsogolo ufike kufanana ndi pansi. Ndikofunika kuti phazi lanu likhale lolunjika, popanda kuyika bondo lanu. Ndiye nyamuka ndi kuyesanso. Ndi bwino kupanga ziwonongeko komanso kulemera kwina.
3. Makhi mapazi . Pochita masewera olimbitsa thupi kumabowo a ku Brazil, mukuyenera kuyima pazinayi zonse. Pangani swing ndi phazi limodzi, kulikoka ilo ndi kulikwezera ilo. Pambuyo pake, gwiritsani bondo kuchifuwa ndipo chitani izi mobwerezabwereza.
4. Kukweza kwa mapewa . Zochita zina zogwira mtima ku mabotolo a ku Brazil, omwe ndi koyenera kubisa kumbuyo kwanu ndikugwada. Ntchitoyo ndi kukweza pepala pamwamba kuti thupi likhale lolunjika. Pambuyo pake, pita pansi, koma osayika pansi. Kuti muwonjezere zotsatira, mutengeni kulemera kwina, mwachitsanzo, phokoso lochokera ku bar ndipo muziliika m'mimba.
5. "Agawani magulu . " Tengani zitoliro ndi kuyima kumbuyo kwanu kutsogolo kwa benchi kapena kukwera kwina kofanana. Ndi phazi limodzi, pita patsogolo, ndipo ikani phazi lakumwamba pa benchi. Sungani ziboliboli pansipa. Pita pansi, ukuwerama pa bwalo lakumbuyo kuti lisapitirire pazendo. Kukukankhira chidendene pansi, kubwerera kwa FE.