Amayi ambiri amamuna amasankha kupuma ma gymnastics kuti awonongeke. Komabe, sizitchuka pakati pa iwo okha, koma pakati pa anthu ambiri omwe akufuna kulemera. Omasisitala opuma opuma olemera "Oksisayz" amatchulidwa mwa kuphatikiza mawu awiri - "oxygen" + "zochitika" (oxygen + exercises). Mlembi wa dongosolo ndi American, mphunzitsi Gil Johnson, yemwe kwa zaka zambiri sangathe kugonjetsa mapaundi owonjezera, ndipo mothandizidwa ndi dongosolo lino iye anatha kuchita izo.
Kupepuka ndi machitidwe opuma: njira
Musanaphunzire masewerowa, werengani chinthu chachikulu - njira yopuma "oxysize" . Izi ndizo maziko a masewero onse olimbitsa thupi.
Mpweya
Kuima mofanana, kupondaponda pang'ono, kumasula mimba yanu m'mimba momwe mungathere. Mapewa sali kuwuka, mikono imapachika momasuka. Sakanizani mokwanira ndipo mwakuya mukulitse mphuno. Ikani mpweya waukulu kupyolera mu mphuno yanu. Simba mimba yako ngati baluni.
Kupuma katatu
Limbikitsani mimba, minofu ya m'makowa ndi pakhosi, kwezani mimba. Popanda kusintha malo, ikani katatu kuti mpweya uzikhala wochuluka m'mapapo.
Kutuluka
Sungani milomo yanu mu chubu, kusiya kusiyana pakati pawo. Kokani kwambiri mmimba ndi kutulutsa mlengalenga kupyolera mu malowa. Musati muchepetse chiguduli chanu, pitirizani kusokonezeka kwa minofu.
Zithunzi zitatu
Chitani zowonjezereka zitatu motsatira, kuchotsa mpweya wonse m'mapapu anu. Konzani mpweya wabwino.
Izi zikuyenera kubwerezedwa nthawi 10 kapena kuposa. Musanayambe, yambani njira iyi, ndipo pambuyo pake idzapatsidwa kwa inu osasanthula malembawo, mukhoza kupitiriza kuchita masewerawa.
Kupuma mpweya wopanga masewera olimbitsa thupi "Oksisayz"
Tiyeni tione zina mwa zovuta zozizwitsa za Oxisayz, zomwe mungathe kuzidziwa mukatha kuzindikira nzeru za kupuma.
Mbali yowambasula (zochita zojambula, chiuno)
Tengani kupuma koyambirira, kwezani dzanja lanu lamanja ndi kuyendetsa thupi kumanzere, kuwonetsa thupi kufika pamtunda wa mafupa. Pa malo amenewa, yesetsani kupuma. Kubwereza 3 kumbali iliyonse.
Maso pafupi ndi khoma (kwa miyendo ndi mabowo)
Imani pafupi ndi khoma, sungani msana wanu molunjika. Pang'onopang'ono, gwedezani miyendo ndikuyang'ana kumbuyo. Lembani mchiuno mpaka mzere, pamene iwo akufanana ndi pansi ndipo amafalikira palmu pa chifuwa. Pa malo awa, yesetsani kupuma mokwanira. Bwerezani katatu.
Kugwiritsa ntchito kupuma mokwanira kuti mukhale wolemera kumakuthandizani kuti mukhale wolemera kwambiri komanso kuti thupi lanu likhale ndi mpweya wabwino. Izi zidzakhudza kwambiri thanzi lanu!