Zochita zolimbitsa thupi mwamsanga, zoyamikira.

Tikangokambirana nkhani yochepetsetsa, timangoganiza za chakudya chabwino kwambiri. Ponena za masewera olimbitsa thupi, monga lamulo, palibe ngakhale akukumbukira. Koma ndizochita masewera olimbitsa thupi pamodzi ndi zakudya zabwino zomwe zimayambitsa zotsatira. Minofu yomwe imagwira ntchito mwakhama, imatha kutentha mwamsanga mafuta omwe amapezeka. Pali masewera olimbitsa thupi, kuchepetsa minofu ya madera a thupi. Mwa njira, kupaka minofu ndi burashi yolimba kumawonjezera kuchuluka kwa kayendetsedwe ka kayendedwe kake, motero liwiro la njira zamagetsi zimachulukanso, zomwe zikutanthauza kuti mafuta ocheperako amachepetsa mofulumira.

Kuchita masewera olimbitsa thupi kungakhale kosiyana, koma kumayenera kugwiritsidwa ntchito mosamala, chifukwa munthu ayenera kulingalira mtundu wa masewera omwe munthuyo ali, momwe thupi lake limaphunzitsidwira. Pofuna kudya zakudya zapamwamba, timaiwala kuti kutaya thupi kumaphatikizapo chiopsezo kuti mubwezeretse mapaundi anu mwamsanga ndikugula zina zowonjezera.

Ngati mutayamba tsiku lililonse kuchita masewera olimbitsa thupi, ndiye kuti mu sabata mukhoza kukhala ndi maganizo abwino pa kusintha kwa thupi.

Zochita zimavomerezeka kwa aliyense, ngakhale munthu wophunzitsidwa bwino.

1. Ndikofunika kuyimilira pafupi ndi khoma ndi manja a manja omwe akulimbana nawo pamlingo wa mapewa.

Pothandizidwa ndi kusinthasintha ndi kusagwedezeka kwa manja ndikofunikira kuti mutuluke pakhoma kangapo. Kumbuyo kumayenera kukhala kolunjika.

2. Khalani moyang'anizana ndi khoma, ikani miyendo pamodzi. Popanda kukweza dzanja lanu lamanja ndi lamanzere, yesetsani kufika pamwamba momwe mungathere ndi dzanja lanu pamtambo. Ndiye chitani chimodzimodzi ndi manja onse awiri.

3. Kupitiriza kuima pafupi ndi khoma, muyenera kudalira ndi manja anu. Mosiyana ndi mwakachetechete kukweza kumanzere, ndiye phazi lamanja kumbali.

4. Malo ali ofanana, miyendo yokha imakwezedwa kumbali, koma kumbuyo.

5. Kokani pafupi ndi khoma ndi msana wanu. Tukula mmimba mwako ndi kutulutsa, kusokoneza minofu ya kumbuyo.

Gwiritsani ntchito nthawi yomwe ikutheka kupuma, ndipo pang'onopang'ono muzipuma mpweya, pamene mukutsitsimutsa mimba.

6. Imani pa khoma ndi nkhope yanu, muzidalira kwambiri ndi manja anu otambasula ndipo pang'onopang'ono muweramitse miyendo yanu yakumanja ndi yamanzere, ndikugwedeza bondo lanu m'mimba.

7. Imani pambali pa khoma nkhope, patali pang'ono. Kenaka tsitsani phazi lako ndikuyesera kuyika phazi pamtambo. Kenaka, gwedezani patsogolo, gwirani manja anu ndi nkhope yanu kugwirako bondo.

8. Lembani kumbuyo kwanu ndi kutambasula. Pembedzani mawondo anu, ndi kuyika mapazi anu pakhoma. Pamwamba momwe mungathere, mukhoza kudutsa pa khoma ndi miyendo yanu ndikuwongolera thupi lanu, ndikuthandizira matako anu ndi manja anu.

9. Lembani kumbuyo kwanu ndipo yesani mkasi ndi kuyenda kwa mapazi anu.

Kubwereza masewero olimbitsa thupi mofulumira ndi kofunika nthawi zosachepera khumi.

Makamaka ayenera kulipidwa ku mapazi. Pambuyo pake, ndi iwo omwe amamvetsera kwambiri anthu ambiri. Amayi ambiri amakhala ndi miyendo yokongola kwambiri. Choncho, kwa ambiri, ntchito yaikulu ndizochita zolimbitsa thupi.

Mitundu ya miyendo imakhala yosavuta kuphunzitsa poyerekeza ndi minofu ina ya thupi.

Zochita zogwira mwendo kwambiri ndi squats. Sungani manja patsogolo panu. Bwerezani osachepera khumi.

Kupita mmwamba ndi pansi kumathandiza kwambiri pophunzitsa mwendo ndi kuchepa. Pochita masewerawa, masitepe pakhomo la nyumba ndi abwino. Kuyenda pa masitepe kuyenera kupatsidwa mphindi zisanu kapena zisanu ndi ziwiri, pamene msinkhu uyenera kuwonjezeka pang'onopang'ono.

Zochita zonyamula miyendo pambali ziyenera kuchitidwa, kutsamira manja awo pa khoma, ndiko kuti, kutenga mbali ya ballerina. Mizere iyenera kukwezedwa ndi kuchepetsedwa pang'onopang'ono. Izi ndizo kuphunzitsidwa kwa minofu yotsatira ya ntchafu.

Maphunziro oyambirira a mapazi akhala akuyenda, osayenda, koma mofulumira komanso molimbika, kupereka chakudya chamagazi ndi mpweya. Ndiponso, kuyenda kumalimbikitsa kutentha kwa mafuta kumbali, m'chiuno. Pachifukwa chovomerezeka, muyenera kuyenda kwa mphindi makumi anayi kapena zisanu pa sabata.

Kuchita masewera olimbitsa thupi mofulumira kuyenera kukhala koyenera. Ndi chithandizo chawo, thupi limaphunzira momwe mungatenthe kolera nthawi zonse, ndikuwonetsa "kuyamwa" kwa mafuta owonjezera ndi kupereka mawonekedwe athu ndi kukongola.