Nthaŵi zambiri timanyalanyaza katunduyo pamisana ya kumbuyo, chifukwa cha chifukwa chosavuta kuti tiwone msana wathu powonekera pagalasi. Ndipotu kuphunzitsidwa kwa minofu kumbuyo sikuthandiza kokha kuoneka kokongoletsa, komanso kwa thanzi lathu. Ngati msana wanu sukula mokwanira, matenda a msana sangatenge nthawi yaitali kuyembekezera, chifukwa mphamvu zokhazokha ndizophunzitsidwa mitsempha ya m'mbuyo imatha kugawa katundu tsiku ndi tsiku.
Zochita
- Poyamba, ndikofunika kwambiri, makamaka pophunzitsa minofu ya kumbuyo kwa akazi, momwe angasinthire. Kuti muchite izi, gwiritsani ntchito kutentha kwa mphindi 10 mpaka 15 pa cardio iliyonse.
- Timayamba ndi zozizwitsa pa gravitron simulator, kutanthauza kukoka. Timagwira tchirelo mwamphamvu, tiyang'anila mawondo athu, ndikutsika. Kutulutsa mpweya kumatuluka pang'ono pamtunda. Mukhozanso kuyimitsa ndi zokopa zochepa, kukulumikiza mkati. Timachititsa magawo 3-4 a kubwereza 15.
- Kukoka kwa chapamwamba pamwamba pa chifuwa - khalani pambali, odzigudubuza akugwirani mawondo, mutenge mokwanira pa chogwirira. Kutulutsa mpweya, tiweramitse kumbali yathu ndikukokera pachifuwa. Mungayesenso kuchita masewera olimbitsa thupi, pamene manja saponderezedwa patsogolo panu, koma mutu, kumapiko. Timachititsa magawo 3-4 a kubwereza 15.
- Cholinga cha bwalo lakumapeto kupita kuchifuwa ndi ntchito yotsatira kuchokera pulogalamu yathu yophunzitsira minofu. Timakhala pansi pa benchi, kuyika mapazi athu pamagwirizidwe, kutambasula miyendo yathu pamabondo kuti apitirire pang'ono, kumbuyo kumapindika. Pa kutuluka mpweya kumangiriza chipika mpaka m'chiuno. Mukhozanso kuchita masewera olimbitsa thupi ndi dzanja limodzi. Timachititsa magawo 3-4 a kubwereza 15.
- Hypperextension - timagoneka pa simulator kuti mafupa amtundu amamatire kumbali, ndipo thupi limapachikidwa pang'ono. Miyendo imatsamira pa ogubuduza, mikono idafika pachifuwa. Pang'onopang'ono timalowa pang'onopang'ono, pamphuno timanyamuka kupita kumalo oyambira. Pangani magawo 3-4 a kubwereza 20.