Goltis ndi matenda omwe amachititsa kuti thupi likhale lopulumuka, lomwe lakhala ndi nkhawa, moyo wamoyo, kusowa zakudya m'thupi komanso zinthu zina zoipa. Pophunzitsa, khama limodzi la kulingalira ndi kuchita masewera olimbitsa thupi.
Zochita za dongosolo la Goltis
Kuchita zinthu zovuta nthawi zonse, mukhoza kubwezeretsa thanzi labwino, kuchotsa kulemera kochulukirapo, kupeza mphamvu yowonjezera mphamvu, kukhala wokondwa komanso wokondwa. Bwerezani zomwe mukuchita mu njira zitatu, koma simungathe kuchita maulendo 33.
Zochita 5 Goltis:
- Tengani malo osakanizika kumbuyo, akugudubuza miyendo kuti pakhale mawonekedwe abwino pamabondo anu. Mapazi ayenera kutsekedwa. Gwirani manja anu kumbuyo kwa mutu wanu, ndikuwongolerani makomo anu kumbali. Kwezani thunthu kutsogolo kwa madigiri 45, ndikupanga kupotoza mu thoracic.
- Phunziro lotsatira, Goltis ayenera kuika mapazi ake mozama kusiyana ndi mapewa ake, kutulutsa masokosi ake kumbali. Gwirani manja anu kumbuyo kwanu ndikugwirana pang'ono. Khalani pang'onopang'ono ku mawondo, kotero kuti gawo lakumtunda la sternum limakhudza chovala cha mawondo, pomwe mwendo wotsutsana uyenera kuwongolera bondo. Nkhumbazi ziyenera kukhalabe m'malo. Mukakweza zitsulo, tchulani mmwamba.
- Lembani pansi, mutambasula manja anu m'makona ndi kuyika manja anu kuti malo awo agwirizane ndi goli lanu. Mitengo imalowa mkati pansi pa madigiri 45. Kwezani khutu pamwambapa.
Popuma, yongolani mikono yanu, yongolani malo ndipo pang'onopang'ono mumame pansi, mukugwirana pansi pazitsulo. Ngati kuli kovuta, musayang'ane pa masokosi, koma maondo anu. - Gawo lotsatira Goltis kuti akazi azigwira ntchito pa ofalitsa : khalani pansi ndipo manja anu apumule pansi. Kwezani miyendo yanu pachifuwa, pokonza malo pamwamba pa masekondi angapo.
- Ugone pansi patebulo pamimba ndikudziponyera nokha. Kwezani miyendo yanu kumtunda wapamwamba ndi kukonza malo pamwambapa. Lembetsani miyendo yanu pansi pa tebulo, kuigwedeza pamphuno panu.