Kodi kumanga atolankhani kwa mphindi 8. Zokambirana komanso nsonga

Othamanga ndi toned thupi - loto la ambiri, koma chidwi chopinga pafupifupi aliyense wa iwo ndi mphamvu ya chifuniro, nthawi zina tilibe. Sitizidzakangana kuti tikwaniritse lathyathyathya m'mimba ndi cubes atha kukhala popanda thupi, koma lalifupi workouts tsiku chingatithandize kwambiri kusandutsa chithunzi chanu. Kotero, ife tiphunzire kutulutsa mpaka atolankhani kwa mphindi 8.

Poyamba, tiona kuti pa nthawi ya voteji zofunika kupuma mpweya, ndi pa zosangalatsa - pokoka mpweya.

Kubweretsa mu kamvekedwe ka minofu mwachindunji m'mimba, kunama pa nsana wanu, manja kumbuyo mutu wake rewound, ndi miyendo unakhota pa maondo, kuika mapazi anu pansi. Kenako pang'onopang'ono kukokera maondo elbows kwa mzake, m'chiuno si kugwetsera kuchokera pansi. Bwerezani nthawi 8.

Pofuna kulimbikitsa otchedwa m'munsi atolankhani muyenera bala yopingasa kapena ofukula makwerero. Apa, chirichonse zosavuta - kukoka maondo anu m'chifuwa chanu mu malo ikulendewera. Zovuta zolimbitsa thupi - kukweza miyendo, popanda kupinda pa makona a madigiri 90. Bwerezani nthawi 10.

A katundu zofanana, monga mwa ntchito yapita, chingapezeke mu malo supine. Pakuti ichi m'pofunika kukweza miyendo molunjika bola mpaka 90 degree, ndiyeno adatchithisira kumbuyo kumtunda pansi. Luso mochedwerako, zothandiza kwambiri. Bwerezani kukambiranako atasinthana maudindowo nthawi 10.

Kupotoza. Bodza pansi, weramitsani miyendo yanu, kuika mapazi anu pansi ndi kuika manja ake kumbuyo mutu wake. Pang'onopang'ono kudzutsa mutu ndi mapewa anu masamba, kuyang'ana mmwamba, ndi pa mapazi anu. Kutulutsa pamene kukweza ndi pokoka mpweya pamene kutsitsa. Mulimonsemo, musati kumasula m'munsi anu kumbuyo kutali pansi. Bwerezani nthawi 20.

Ife tiganizire moposera mmene kutulutsa mpaka atolankhani kwa mphindi 8. Musaiwale za minofu oblique wa pamimba.

Timavomereza chomwecho mosabvuta malo onse, manja unkagunda kumbuyo kwa mutu, mawondo wopindidwa miyendo kuika pansi kumanzere. Kwezani kukhala nyumba (Musaiwale kuti m'chiuno ndi kuti mwamphamvu mbamuikha pansi), zilibe sasiya chammbali. Bwerezani kukambiranako atasinthana maudindowo zina 20. Ndiye, kutembenuzira miyendo kutsidya lina kenako kuchita 20 chimakweza.

Mukamakambirana bwanji kutulutsa mpaka atolankhani kwa mphindi 8 thupi ili akhoza asataye monga "gudumu." Kukhazikitsa ake ayenera kugona pa nsana wanu, miyendo ndichotse pa maondo Nyamulani kuti shins ndi kufanana kwa pansi. Kenako, timachita gululi, ngati inu kulibe njinga. Osachikoka maondo anu m'chifuwa chanu ndi kuyesa kutali zedi kanthu.

Ntchito yotsatira kuti amathandiza kuthetsa bwanji kutulutsa mpaka atolankhani kwa mphindi 8 yachibadwa anatambasula. Musaiwale kumasuka minofu pambuyo kulimbitsa thupi ndi. Tikhoza kunena kuti ichi ndi gawo yosangalatsa kwambiri - kugona nsana wanu, kutambasula manja anu ndi miyendo kupanga mzere umodzi. Kokani manja iye kutali, ulesi atolankhani.

Kuonetsera kwa kuwonda kunathandiza, muyenera kwambiri "kupereka zonse" mu maphunziro. Ngati pambuyo pake muli ndi mphamvu zambiri, zikutanthauza kuti inu ntchito zoipa.

Ngati mukufuna kutulutsa mpaka atolankhani msanga, musaiwale za zakudya. Sikuti ndi chiyembekezo kuti, ntchito zambiri, ndithu azilipira angwiro chakudya. Ndikhulupirireni, ngakhale makalasi anu adzakhala ola, kulemera adzagwa pang'onopang'ono, ndi aziti iyeyu n'ngwabwino lathyathyathya m'mimba mungachite ndi kuwona. Choncho, kuti achotse zakudya zotsekemera, sauces, yokazinga, kusuta ndi chopambanitsa mafuta zakudya zanu. N'kuwaika m'mabanzi ndi masangweji komanso ndi kuiwala. Zonsezi kwenikweni waikamo mimba, ndipo ngati inu kutenga mbali imeneyi ya thupi ndi waukulu vuto malo (mwachitsanzo, pamene chithunzi "apulo" mtundu), m'pofunika kukonzanso mwathunthu kachitidwe magetsi.