Tsopano makalasi ayamba kulimbikira, ndipo umu ndi momwe ziyenera kukhalira. Nazi machitidwe 5 okuthandizani kulimbitsa ntchafu zanu zamkati ndi zakunja. Ndikofunikira kwambiri pano kuti muphunzitse molingana ndi dongosolo lolondola kuti kugwiritsira ntchito nthawi ndi mphamvu zizipeza zabwino kwambiri.
| Kuchita masewera olimbitsa thupi | Yandikirani 1 | Yandikirani 2 | Yandikirani 3 |
| Masitepe a Lunge | Masitepe 12 akupita kutsogolo + 12 kumbuyo | Masitepe 12 akupita kutsogolo + 12 kumbuyo | Masitepe 12 akupita kutsogolo + 12 kumbuyo |
| Plie squat wokhala ndi mpira | 15 ma reps | 15 ma reps | 15 ma reps |
| Magulu mwendo umodzi kukhoma | Kubwereza 15 pamiyendo | Kubwereza 15 pamiyendo | Kubwereza 15 pamiyendo |
| Kugona mwendo wakumbali kwanu (kulimbitsa ntchafu yakunja) | Kubwereza 15 pamiyendo | Kubwereza 15 pamiyendo | Kubwereza 15 pamiyendo |
| Kugona mwendo wanu wam'mbali kukweza (kuphunzira mkati mwa ntchafu) | Kubwereza 15 pamiyendo | Kubwereza 20 pamiyendo | Kubwereza 20 pamiyendo |
MALANGIZO OTHANDIZA
Mapazi ndi mapapu
Ntchitoyi imafunikira malo ena oti muziyenda uku ndi uku. Tengani gawo lalikulu mtsogolo ndi phazi limodzi, monga m'mbali yayikulu. Bwerani bondo lanu lina ndikukhala pansi kwambiri mwakuti bondo limakhudza pansi. Bweretsani mapewa anu kumbuyo ndikukhazikika mutu wanu. Tengani masitepe opitilira 10-12 patsogolo ndikubwerera komweko. Manja anu ayenera kukhala omasuka kwa inu. Agwireni kuti musavutike kuti muzisunga bwino, mwachitsanzo, lamba.
: khazikitsani mawondo anu pansi kwinaku mukunyinyirika ndikutsamira patsogolo.
: Quads, tendon ntchafu ndi adductors.
Plie squat wokhala ndi mpira
Yambitsani miyendo yanu ndikuyang'ana panja. Khalani pansi mozungulira - ngati kuti mukufuna kukhala pansi ndikukankhira mpira patsogolo panu ndi manja anu. Ndiye, pamene mukukwera pamalo oyambira, bweretsani mpirawo kumbuyo.
: nyamuka modzidzimutsa; ndikofunikira kuchita zolimbitsa thupi pang'onopang'ono komanso mosalala.
: adductors wa ntchafu ndi minofu yotupa.
Kugona mwendo wakumbali kwanu (kulimbitsa ntchafu yakunja)
Ugone mbali yako. Pindani mwendo umodzi pa bondo ndikukankhira bondo patsogolo pang'ono. Kwezani mwendo wanu wina pakona pafupifupi madigiri 45 ndikuutsitsa momwe udalili. Yesetsani kumbuyo kwanu molunjika pochita izi. Kenako bwerezani zochitikazo mutagona mbali inayo.
: Fulumirani. Ntchitoyi iyenera kuchitidwa pang'onopang'ono, kuwongolera mayendedwe onse.
: Olanda ntchafu ndi minofu yamphamvu.
Kugona mwendo wanu wam'mbali kukweza (kuphunzira mkati mwa ntchafu)
Gona kumanzere kwako. Sungani thupi lanu lakumtunda molunjika. Bwerani bondo lanu lakumanja panjira ya 90-degree ndikuyiyika pansi ndi phazi lanu lonse. Ikani mwendo wanu wakumanzere pang'ono patsogolo panu kuti malo phazi likhale ngati kuyenda. Kwezani mwendo wanu wamanzere mozungulira pafupifupi madigiri 45 ndikutsitsa. Ikani mutu wanu m'manja mwanu kuti muchepetse mavuto m'khosi mwanu / msana ndi msana. Kenako bwerezerani zochitikazo mbali inayo.
: tsitsani mwendo wanu pang'onopang'ono; osachikweza kwambiri.
: adductor minofu ya ntchafu.
Miyendo yokongola m'masabata 9. Gawo 1