Zamkatimu
Pofuna kuonda, limbikitsani minofu ndikuchotsa mafuta owonjezera sikuti nthawi zonse mumapita kukachita masewera olimbitsa thupi. Kuti thupi lanu likhale labwino momwe mungathere komanso m'nyumba. Perekani masewera olimbitsa thupi kunyumba kwa atsikana omwe ali ndi ndondomeko ya masewera olimbitsa thupi ndi maupangiri azolimbitsa thupi kuti muchepetse kunenepa.
Ndipo ngati mukuganiza kuti maphunziro amafunika kulembetsa ku kalabu yolimbitsa thupi kapena zida zokwera mtengo, sichoncho. Kuti muphunzitse bwino thupi lanu ndi zida zochepa.
Nyumba yophunzitsira atsikana: mawonekedwe
Ndondomeko ya zolimbitsa thupi ya amayi yomwe imaperekedwa pansipa ndiye njira yabwino kwa iwo omwe akufuna kuyamba maphunziro kunyumba. Komabe, izi sizingakhale zothandiza kwa iwo okha omwe akufuna kuonda, komanso kwa iwo omwe amangofuna kukhala ndi moyo wathanzi. Pali maphunziro ambiri okhudza maubwino olimbitsa thupi nthawi zonse: izi zikugwira ntchito pakukonzanso kwamitsempha yamtima ndikuchepetsa chiopsezo chazovuta zakupwetekedwa mtima, komanso kupewa matenda monga matenda ashuga, khansa ndi sitiroko.
Ngakhale mutakhala ndi zochita zambiri pantchito komanso zapabanja, mphindi 30 zolimbitsa thupi kangapo pamlungu zitha kukhala nthawi zonse. Makamaka ngati mukukonzekera masewera olimbitsa thupi kunyumba. Ngati mumaganizira kuti kuphunzitsira ana atsikana ndikumachita masewera olimbitsa thupi pang'ono, yesani dongosolo lathu lochita masewera olimbitsa thupi ndi minofu yathupi lathunthu ndikulimbitsa thupi.
Chifukwa chiyani muyenera kulabadira kukhala olimba kunyumba? Kodi ndi zabwino ndi zoyipa ziti zophunzitsira atsikana kunyumba poyerekeza ndi kuchezera masewera olimbitsa thupi?
Ubwino wa maphunziro kunyumba:
- Mumasunga nthawi panjira yopita kuholo yamasewera.
- Palibe chifukwa chosinthira ndandanda ya kalabu yolimbitsa thupi.
- Mumasunga ndalama pogula zolembetsa.
- Kuti mukhale mwamtendere m'maganizo, palibe amene akukuyang'anirani ndipo samayambitsa mavuto.
- Simusowa kugula zovala zapadera zolimbitsa thupi, mutha kuchita t-shirt yakunyumba ndi akabudula.
- Kwa amayi achichepere pa tchuthi cha amayi oyembekezera ndi njira yokhayo yothetsera mavuto, ngati siamene angamusiye mwana.
- Mapulogalamu osiyanasiyana atsirizidwa komanso machitidwe apakompyuta opangira atsikana ndiosiyanasiyana komanso ogwira ntchito.
- Mudzakhala ndi shawa labwino kapena bafa lokhala ndi zofunikira zonse.
- Mutha kuchita m'mawa kwambiri musanapite kuntchito kapena madzulo mutatha ntchito.
Kuipa kwa maphunziro kunyumba:
- Palibe mphunzitsi yemwe angapereke njira yolondola yochitira masewera olimbitsa thupi.
- Kunyumba kuli zida zosiyanasiyana ndipo zida zowonjezera ziyenera kugulidwa.
- Muyenera kulingalira ndi kupanga masewera olimbitsa thupi kapena kuyang'ana pulogalamu yoyenera.
- Kuti aphunzitse kunyumba, atsikana ayenera kukhala ndi chidwi cholimbikitsira, palibe mbali ya "podpisyvat" yomwe sangatero.
- Kunyumba zododometsa zambiri zomwe zingawononge kulimbitsa thupi: kunyumba, banja, kumafuna chidwi, kufunitsitsa kupumula kapena kuyang'ana pa intaneti, ndi zina zambiri.
Komabe, kusangalala ndi chitonthozo cha kulimbitsa thupi kunyumba kumaposa mndandanda wawung'ono wazabwino. Zomwe mukufunikira kuti muzilimbitsa thupi kunyumba ndikupanga kanyumba kakang'ono mnyumba, kuti mupereke mphindi 30-60 paphunziro lazolimbitsa thupi ndikuyamba kuyeserera.
Zida zophunzitsira kunyumba
Kuchepetsa thupi ndi kamvekedwe ka thupi mutha kuchita kunyumba popanda zida zowonjezera. Kuchita masewera olimbitsa thupi kumakupatsani masewera olimbitsa thupi komanso kumathandizira kulimbitsa minofu ndikufulumizitsa njira yochepetsa. Komabe, kwa bzaLisa amasintha maphunziro, ndikofunikira kukhala ndi ma dumbbells osachepera: ndi othandiza makamaka pochita masewera olimbitsa thupi. Kuphatikiza pa zopumira, mungafunenso mpando, bedi kapena tebulo la pambali pochita masewera olimbitsa thupi, omwe amafunikira kuthandizidwa.
Ngati muli ndi zida zina zapakhomo kapena muli ndi mwayi wogula, izi zikuthandizani kuti muchite masewera olimbitsa thupi ndikuwonjezera kuchita bwino kwamaphunzirowa. Komabe, dumbbell ndizida zofunikira kwambiri, zomwe zimakhala zokwanira kulimbitsa thupi lathunthu kwa atsikana. Ndikofunikanso kukhala ndi kalipeti kapena Mat pansi ngati muli ndi malo olimba kapena ozizira.
Zomwe zingagulidwe:
- Zolemera: kuchuluka koyambirira, kopanda mtengo, kophunzitsira mphamvu zanyumba.
- Fitness mphira bandeji: zida zotchuka kwambiri m'zaka zaposachedwa, zabwino ntchafu ndi matako.
- Mat: zida zofunika zomwe zimafunikira pafupifupi maphunziro onse kunyumba.
- Fitball: mpira wozungulira wazolimbitsa thupi m'mimba ndikukula kwa minofu yolimba yam'mimba.
- Tubular expander: yabwino yophunzitsira mikono, mapewa ndi kumbuyo.
- Tepi yosanjikiza: yothandiza kwambiri kulimbitsa mphamvu ndikutambasula.
- Kutikita minofu kuti muchepetse minofu pambuyo pochita masewera olimbitsa thupi komanso kudziyipitsa.
- TRX: maphunziro ogwira ntchito kunyumba.
Ngati muli ndi ellipsoid, treadmill kapena wophunzitsa njinga, atha kugwiritsidwa ntchito moyenera pochita masewera olimbitsa thupi. Koma ngati simukuyenera kugula zida zolimbitsa thupi sikofunikira. Cardio mutha kuchita popanda zida zina, ndikulemera kwa thupi lake lomwe.
Zochita zabwino kwambiri za 30 zama cardio m'magulu onse
Chifukwa chake, polimbitsa thupi komanso kuchita masewera olimbitsa thupi kuti mumveketse thupi lomwe mungachite popanda zida zina, ndikulemera kwa thupi lake. Kuti mupeze mphamvu zolimbitsa thupi mufunika ma dumbbells kuchokera pa 1 kg mpaka 10 kg kutengera kuthekera kwanu ndi zolinga zanu.
Ngati mukukonzekera kuphunzitsa kunyumba, ndibwino kuti mugule zopumira zomwe sizingatheke:
Kulimbitsa thupi kunyumba kwa atsikana: malamulo
1. Nthawi zonse masewera olimbitsa thupi ayenera kuyamba ndi kutentha (mphindi 7-10) ndikumaliza ndikutambasula (mphindi 5-7). Ili ndi lamulo lovomerezeka lomwe muyenera kukumbukira nthawi zonse. Onani zochitika zathu zotentha ndi kutambasula:
- Kutenthedwa musanachite masewera olimbitsa thupi: kuchita masewera olimbitsa thupi
- Kutambasula pambuyo pa masewera olimbitsa thupi: masewera olimbitsa thupi +
2. Musamachite masewera olimbitsa thupi m'mimba monse. Maphunziro ayenera kuyamba patadutsa maola 1-2 mutatha kudya.
3. Kwa maola 1.5-2 musanachite masewera olimbitsa thupi, mutha kugula chakudya chokwanira. Ngati izi sizingatheke, ndiye kuti mupange chotupitsa tating'onoting'ono tating'onoting'ono mphindi 45-60 tisanaphunzire. Mphindi 30 pambuyo pa kulimbitsa thupi ndibwino kudya pang'ono ka protein + carbohydrate (mwachitsanzo, 100 g ya kanyumba tchizi + Apple kapena 1 scoop whey mapuloteni ndi mkaka). Koma kuwonda chinthu chofunikira kwambiri, osati zomwe mumadya musanalowe komanso mutachita masewera olimbitsa thupi komanso momwe mumadyera tsiku lonse.
4. Kuchepetsa thupi ndi 80% ya kupambana kumadalira zakudya. Ngati mumadya ma calories ambiri kuposa momwe thupi lanu limagwiritsira ntchito, ngakhale kulimbitsa thupi tsiku lililonse sikungakutsogolereni ku cholinga. Pongoyambira, mutha kuyamba kudya chakudya chopatsa thanzi kapena kuyamba kuwerengera zopatsa mphamvu.
Chakudya choyenera: momwe mungayambire pang'onopang'ono
5. Mutha kuphunzitsa m'mawa wopanda kanthu m'mimba. Kalasiyo siyimakhudza kuwonda, chifukwa chake sankhani nthawi yam'mawa, pokhapokha mutakhala omasuka kuchita mukadzuka. Chakudya cham'mawa chitha kumwedwa pakatha mphindi 30 kuchokera mkalasi, makamaka protein + carbs.
6. Musaiwale kumwa madzi. Imwani kapu yamadzi 20-30 mphindi musanaphunzire ndi madzi amodzi kapena awiri mukamaliza kulimbitsa thupi. Mukamaphunzira, imwani mphindi 10 zilizonse, mutenge ma SIP angapo.
7. Onetsetsani kuti mumachita masewera othamangitsa, osavulaza malo olumikizirana mapazi. Komanso valani masewera olimbitsira masewera kuti musunge m'mawere komanso zovala zabwino zopangidwa ndi nsalu zachilengedwe, zomwe sizimaletsa kuyenda. Ngati mukuchita yoga, Pilates kapena kuchita masewera olimbitsa thupi pansi, ndiye kuti nsapato sizofunikira.
Nsapato zazikazi za 20 zapamwamba zathanzi
8. Sayenera kukhala yodzaza ndi maphunziro, Nthawi yoyamba ndi yokwanira kuchita katatu pamlungu kwa mphindi 3. Mutha kukulitsa nthawi yayitali komanso kuchuluka kwa magawo: 4-5 pa sabata kwa mphindi 45, ngati mukufuna kuwonjezera zotsatira.
9. Tikukulimbikitsani kuti mugwiritse ntchito tracker yolimbitsa thupi kuti muwone kugunda kwa mtima, kusungitsa kuchepa kwamagawo ndikuwerengera ma calories opsereza panthawi yochita masewera olimbitsa thupi.
10. Ngati mukufuna kuonda ndikuwotcha mafuta, kwinaku mukuphunzitsa mphamvu, gwiritsani ntchito zopepuka zolemera makilogalamu 1-3. Ngati mukufuna kubweretsa minofu ndikulimbitsa, gwiritsani ntchito ma dumbbells 4-7 kg kumtunda ndi 5-10 kg kwa thupi lakumunsi.
11. Musaiwale za kupuma panthawi yochita zolimbitsa thupi kunyumba. Kukakamiza kutulutsa kambiri kudzera m'mphuno, kupumula pakamwa pako. Ndikosatheka kugwira mpweya wanu mukamachita masewera olimbitsa thupi.
12. Kuchita nawo mapulogalamu omwe akufunidwa amafunika osachepera miyezi 1.5-2 pomwe mukukulitsa nthawi yolimbitsa thupi ndikuwonjezera kulemera kwa zopumira. Kenako mutha kusintha pulogalamuyo, ndikupanga zovuta zolimbitsa thupi kapena kuwonjezera kulemera.
13. Ngati mukufuna kuchepetsa thupi msanga, yesetsani kuwonjezera zolimbitsa thupi masana: kuyenda kapena zochitika zakunja.
14. Mukakwaniritsa zomwe mukufuna, muyenera kupitiliza kulimbitsa thupi ngati mukufuna kukhala athanzi.
15. Ngati muli ndi vuto lakumbuyo, ndibwino kuti muchepetse zolimbitsa thupi zomwe zimachitidwa kumbuyo, ndikuzisintha ndi matabwa ndi kusiyanasiyana kwa hyperextensive:
Zochita kunyumba kwa atsikana: dongosolo lochita masewera olimbitsa thupi
Tikukupatsani Masewera okonzekera 4 okonzekerazomwe zingakuthandizeni kuti muchepetse thupi kapena kubweretsa minofu polumikizana kutengera zolinga zanu:
- Kunyumba kulimbitsa thupi kwa kuchepa kwa oyamba kumene komanso anthu onenepa kwambiri
- Kulimbitsa thupi kunyumba kuwonda ndi kuwotcha mafuta
- Ntchito yakunyumba yolimbitsa minofu ndikuchepetsa mafuta amthupi
- Kulimbitsa mphamvu kunyumba kulimbitsa minofu ndikukhazikika kwa minofu.
Kusiyanasiyana kulikonse kumapereka dongosolo lazolimbitsa thupi la thupi lathu masiku atatu. Mutha kuchita katatu pamlungu kapena kangapo, ingosinthani masewera atatu limodzi.
Kulimbitsa thupi kunyumba kwa oyamba kumene
Ngati mukufuna kulimbitsa thupi kunyumba kwa atsikana omwe akungoyamba kumene kulimbitsa thupi kapena olemera kwambiri, tikukupatsani pulogalamu yosavuta yochitira masewera olimbitsa thupi kwa oyamba kumene. Amakhala ndi masewera olimbitsa thupi otsika mtengo komanso masewera olimbitsa thupi opanda zida. Chitani masewera olimbitsa thupi katatu pa sabata kwa mphindi 3-20 kwa miyezi 30-1 ndikusunthira pulogalamu yovuta kwambiri ndikukwaniritsa zolimbitsa thupi zolimbitsa thupi.
Okonzekera masewera olimbitsa thupi kwa oyamba kumene: zolimbitsa thupi + mapulani
Pa maphunziro timagwiritsa ntchito dera: zolimbitsa thupi zilizonse zopumira masekondi 30 + ndi masekondi 30 kenako ndikupitiliza kuchita masewera olimbitsa thupi otsatira. Pambuyo pomaliza timayimilira kwa mphindi ziwiri ndikuyambitsanso bwalolo kuchokera koyambirira koyambirira. Bwerezani zochitikazo mozungulira katatu (poyambira, mutha kupanga mabwalo 1-2, onaninso zaumoyo wanu). Ngati zochitikazo zachitika mbali ziwiri, ndiye chitani masekondi 30, choyamba mbali imodzi kenako masekondi 30 mbali inayo. Chilichonse chimakutengerani pafupifupi mphindi 7-8.
tsiku 1
1. Masewera a nkhonya
2. Kukweza mwendo (mbali zonse)
3. Khola lokhazikika (mutha kugwada)
4. Osewera
5. Kukweza miyendo mu mlatho
6. Gwirani akakolo
tsiku 2
1. Kwezani mawondo anu pachifuwa
2. Pli-squat
3. "Galu wosaka"
4. Kuswana manja ndi mapazi
5. Kubweretsa mbali ya m'chiuno (mbali zonse ziwiri)
6. Njinga
tsiku 3
1. Kukweza mwendo
2. Kutakasa kwa miyendo mu bulaketi lina
3. Lunge lateral (mbali zonse ziwiri)
4. Kuyenda ndikusinthana manja ndi zahlest Shin
5. Kwezani mwendo wam'mbali m'magulu onse anayi (mbali zonse ziwiri)
6. Kupotoza kwa Russia
Kulimbitsa thupi kunyumba kuwonda ndi kuwotcha mafuta
Ngati mukufuna kulimbitsa thupi kunyumba kwa atsikana omwe akufuna kuchepa thupi komanso kukhala ndi masewera olimbitsa thupi, timakupatsirani zovuta zolimbitsa mafuta otengera cardio ndi zolimbitsa thupi. Momwemo, kulimbitsa thupi kwanu simukusowa zida zowonjezera.
Kwa makalasi gwiritsaninso ntchito dera: kulimbitsa thupi kulikonse kumachitika masekondi 40 + kupumula masekondi 20 kenako ndikupitiliza kuchita masewera olimbitsa thupi otsatira. Pambuyo pomaliza timayima kwa mphindi 1-2 ndikuyambitsanso bwalolo ndikulimbitsa thupi koyamba. Bwerezani zochitikazo 3-4 bwalo (mungafune kuyamba kupanga mabwalo 1-2, onaninso zaumoyo wanu). Ngati zochitikazo zachitika mbali ziwiri, kuthamanga koyamba mbali imodzi kenako kwina. Chilichonse chimakutengerani mphindi 8.
tsiku 1
1. Kuthamanga ndi kukweza kwa mawondo
2. Kuyenda mapapu patsogolo
3. Kukwera kwa manja mu lamba
4. Masewera
5. Kwezani mwendo kumbali (mbali zonse)
6. Khotakhota m'mbali mwa mbali (mbali zonse)
tsiku 2
1. Kulumpha kuswana mikono ndi miyendo
2. Lunge wa ku Bulgaria (mbali zonse ziwiri)
3. Superman
4. Kuthamanga Kwambiri
5. Mwendo waukulu (mbali zonse)
6. Kupindika mu lamba
tsiku 3
1. Kudumphadumpha
2. Kudzuka pampando wokwera mwendo (mbali zonse)
3. Wosambira
4. Kulumpha chingwe ndi kukweza miyendo
5. Kwezani miyendo mmwamba (mbali zonse ziwiri)
6. - Kukhudza phewa lamba
Ntchito yakunyumba yolimbitsa minofu ndikuchepetsa mafuta amthupi
Ngati mukufuna kulimbitsa thupi kunyumba kwa atsikana omwe sali onenepa kwambiri, koma ndikufuna kuti thupi liziyenda bwino, tikukupatsani masewera olimbitsa thupi kuti muchepetse minofu ndikuchepetsa mafuta. Mosiyana ndi chithunzi cham'mbuyomu, bwalolo limangokhala ndi masewera olimbitsa thupi amodzi, machitidwe enawa cholinga chake ndikulimbitsa minofu ndikuchotsa zovuta. Mufunika ma dumbbells a 2-5 kg
Chitani zofanana ndi kuzungulira Robin: kulimbitsa thupi kulikonse kumachitika masekondi 40 + kupumula masekondi 20 kenako ndikupitiliza kuchita masewera olimbitsa thupi otsatira. Pambuyo pomaliza timayima kwa mphindi 1-2 ndikuyambitsanso bwalolo ndikulimbitsa thupi koyamba. Bwerezani zochitikazo 3-4 bwalo (mungafune kuyamba kupanga mabwalo 1-2, onaninso zaumoyo wanu). Ngati zochitikazo zachitika mbali ziwiri, kuthamanga koyamba mbali imodzi kenako kwina. Chilichonse chimakutengerani pafupifupi mphindi 7-8.
tsiku 1
1. Sumo squat wokhala ndi cholumikizira
2. Kukoka zododometsa mu bar
3. Magulu olumpha
4. Ziphuphu (atagwada)
Werengani zambiri: Momwe mungaphunzire kuchita kukankha-UPS?
5. Ma bandeji ozungulira (mbali zonse ziwiri)
6. Kupindika kawiri
tsiku 2
1. Lunge m'malo (mbali zonse)
2. Kuswana manja okhala ndi zimbudzi m'malo otsetsereka
3. Bomba
4. Squat wokhala ndi masokosi okwera
5. Plank Spiderman
6. Kupindika mbali imodzi (mbali zonse)
tsiku 3
1. Mapapu ozungulira (okhala ndi ma dumbbells)
2. Mbali yam'mbali (mbali zonse)
3. Pitani m malo ambiri
4. Lunge lateral (mbali zonse ziwiri)
5. Bweretsani pushups
6. Lumo
Kulimbitsa mphamvu kunyumba kulimbitsa minofu ndikukula mphamvu
Ngati mukufuna kulimbitsa minofu, kukulitsa nyonga ndikusintha kapangidwe ka thupi, kukupatsirani mphamvu kwa atsikana kunyumba. Pulogalamuyi imaphatikizaponso mphamvu zolimbitsa ndi ma dumbbells. Chitani masewera olimbitsa thupi kuchuluka kwa ma seti ndi ma reps (mwachitsanzo, 4 × 10-12 pamasamba 4 a mayendedwe 10-12). Pakati pa masabata kupumula 30-60 masekondi pakati pa masewera kupumula mphindi 2-3.
Okonzeka kuphunzitsa mphamvu: kuchita masewera olimbitsa thupi + dongosolo
Ngati mukufuna kugwiritsa ntchito bwino minofu, kulemera kwa ma dumbbells muyenera kutengera izi posachedwa poyandikira kunachitika ndi kupsinjika kwakukulu (kuyambira 5 kg ndi pamwambapa). Ngati muli ndi zopepuka zochepa zokha, ndiye kuti bonochulukirachulukira (mwachitsanzo, kubwereza 15-20), koma pakadali pano, maphunziro si mphamvu ndi gyrosigma.
Zochita zolimbitsa thupi zosiyanasiyana zimafunikira zolimba zolemetsa. Kuti muphunzitse magulu ang'onoang'ono am'mimba (mikono, mapewa, chifuwa) ma dumbbells olemera amafunikira zochepa. Kuti muphunzitse magulu akulu akulu (kumbuyo, miyendo) ayenera kulemera kwambiri. Tsindikani kuti kukula kwa minofu kumafunikira kulemera kwambiri komanso kuchuluka kwa kalori. Koma kusintha thanzi la thupi ndi kukwera pang'ono zokwanira dumbbells 10 makilogalamu ndi wokhazikika maphunziro.
tsiku 1
1. Kutulutsa (kuchokera mawondo): 3 × 10-12
2. squat okhala ndi ma dumbbells: 4 × 10-12
3. Makina osindikizira a benchi ya Dumbbell pachifuwa: 3 × 12-15
4. Kutumiza mapapu: 4 × 8-10 (mwendo uliwonse)
5.Bench chosindikizira cha triceps: 3 × 12-15
6. Kukhudza miyendo: 4 × 15-20
tsiku 2
1. Tambasulani ma dumbbells otsetsereka kumbuyo: 5 × 10-12
2. Zowonongeka: 4 × 10-12
3. Kukweza kwa manja pa biceps: 3 × 12-15
4. Mbali yam'mbali: 4 × 8-10 (mwendo uliwonse)
5. Makina osindikizira a benchi ya Dumbbell pamapewa: 3 × 12-15
6. Mwendo ukukweza: 4 × 15-20
tsiku 3
1.Bweretsani pushups: 3 × 10-12
2. Sumo squat wokhala ndi dumbbell: 4 × 10-12
3. Mapapu obwerera: 4 × 8-10 (mwendo uliwonse)
4. Kukweza ma dumbbells pamapewa pachifuwa: 3 × 12-15
5. Kuswana manja ndi ma dumbbells pomwe mukugona pachifuwa: 3 × 12-15
6. Kuyenda mu bar: 2 × 10-15 (mbali iliyonse)
pakuti gifs chifukwa njira za youtube: mfit, Linda Wooldridge, shortcircuits_fitness, Live Fit Girl, nurishmovelove, Live Fit Girl, Jessica Valant Pilates, Linda Wooldridge, FitnessType, Puzzle Fit LLC, Christina Carlyle.
Ngati mukufuna kutero Pamavidiyo omalizidwa ndipo pangani dongosolo lochita masewera olimbitsa thupi, kenako yang'anani pa:
- Makochi 50 apamwamba pa YouTube: osankhidwa abwino kwambiri
Ngati mukufuna kuwonjezera kulimbitsa thupi uku ndi zochitika zina, muwona:
- Zochita 50 zapamwamba zam'mimba mosabisa
- Zochita 50 zapamwamba zamiyendo yaying'ono
- Zochita zapamwamba za 50 zamatako okhala ndi matani
- Zochita 20 zapamwamba zazing'ono zochepa
Amayi ambiri amakhulupirira kuti kuphunzitsa kwawo atsikana kulibe phindu pankhani yochepetsa thupi ndikuchotsa kunenepa kwambiri. Komabe, ngati mungakwanitse kupanga bizinesi, phunzitsani pafupipafupi ndipo osadzipatsa mpumulo, mudzatha kupeza bwino ngakhale kunyumba.
Kwa oyamba kumene, kuwonda