Masewera olimbitsa thupi a mphindi 15 awa adapangidwa ndi ophunzitsa pa imodzi mwa makalabu olimbitsa thupi ku New York. Ngati muchita zovuta katatu pa sabata, zotsatira zake sizikhala nthawi yayitali: mimba yanu, komanso mapewa, miyendo ndi matako zidzayamba moyo wosiyana kwambiri!
Chitani # 1
Gona pansi ndikukweza torso yanu pogwiritsa ntchito zigongono ndi zala zanu. Thupi lanu liyenera kupanga mzere wowongoka (onani chithunzi).
Khalani pamalo awa kwa masekondi 15, kenaka muchepetse thupi lanu pang'onopang'ono mpaka mutamva kulemera m'manja mwanu. Limbikitsani abs yanu mwamphamvu. Tsopano khalani pang'ono pa maondo anu. Bwerezani zolimbitsa thupi nthawi 10.
Chitani # 2
Gona kumanzere kwako ndi miyendo yanu yokhota pang'ono (pafupifupi madigiri 30). Ndi dzanja lanu lamanzere, khalani pansi, ndi dzanja lanu lamanja, kwezani ndikubweretsa kumbuyo kwa mutu wanu (onani Chithunzi A).
Kwezani torso yanu ndi miyendo yowongoka panthawi imodzimodzi, monga momwe tawonetsera mu chithunzi B. Pang'onopang'ono bwererani kumalo oyambira kuti muyambenso kuchita masewera olimbitsa thupi. Bwerezani nthawi 20-25 mbali iliyonse.
Chitani # 3
Kugona chagada, kwezani pang'ono manja anu owongoka ndi miyendo. Panthawi imodzimodziyo, timalimbitsa minofu ya m'mimba (onani chithunzi A).
Khalani pamalo awa kwa masekondi 15. Kenaka pindani m'mimba mwanu kwinaku mukupitirizabe kutambasula manja anu ndi miyendo yanu ndikukweza pansi. Dikiraninso masekondi a 15 ndikubwerera kumalo oyambira. Bwerezani nthawi 5-6.
Chitani # 4
Malo oyambira - atagona chagada, mikono mozungulira thupi. Kwezani mawondo kuti zidendene zikhudze (onani chithunzi A).
Kukhalabe pamalo awa, kwezani miyendo yanu pang'onopang'ono - kotero kuti zala za mapazi ziwongolere padenga, ndipo pelvis imakwezedwa pang'ono kuchokera pansi. Bwererani pang'onopang'ono kumalo oyambira. Bwerezani ntchito 20-25 nthawi.