Kubwerera, monga gawo lina lililonse la thupi, lomwe limafunikira maphunziro okhazikika komanso olondola. Adzakuthandizani kupanga minofu ya minofu, yomwe ndi msana imathandizira kuti thupi lizikhala bwino. Ambiri chifukwa chosowa nthawi kapena kusowa mwayi wopita kukaonana ndi zolimbitsa thupi amakonda kuchita kunyumba. Pa zolimbitsa thupi zambiri zimachitika kunyumba, ma dumbbells kapena tepi ya mphira imafunikira.
Mfundo zazikuluzikulu zophunzitsira zapakhomo:
- pafupipafupi maginisi. Maphunziro ofunikira nthawi ya 2-4 pa sabata. Makalasi ambiri pafupipafupi sadzapatsa minofu kuti achiritse, komanso osawona sangapereke zotsatira.
- kuwonjezeka pang'onopang'ono mthupi. Kuchita masewera olimbitsa thupi kumayenera kuchitika mosamala, ndipo kuchuluka kwa zobwereza ndi kuchita masewera olimbitsa thupi kumakula pang'onopang'ono.
- dongosolo. Ndikofunikira kukwaniritsa zolimbitsa thupi zonse zomwe zingachitike 10-15 mobwerezabwereza.
- kusiyanasiyana. Ndikwabwino kugwiritsa ntchito masewera olimbitsa thupi osiyanasiyana - ipatsa mwayi kuti atole minofu yonse pang'onopang'ono.
Marina vlasova
Nachi chitsanzo cha zolimbitsa thupi zina zomwe zingachitike kunyumba ndi riboni ya mphira.
Oyambitsa
Ikani kuzungulira pansi ndikuyimilira ndi miyendo iwiri, khazikitsani miyendo yanu m'lifupi, mapazi ayenera kukhala ofanana. Bweranso mawondo anu ndipo manja owongola manja onse amatuluka m'mphepete mwa chiuno. Sungani Torso pa madigiri 45. Mosavuta, wopanda mazira, pa exule, kuwongola mawondo ndi Torso. Kenako ikani malo oyambawa pa mpweya. Chitani masewera olimbitsa thupi molondola: Sungani zosungunuka; Osathyola zidendene pansi; Yesetsani kuchepetsa masamba palimodzi.
Kugwa pansi manja owongoka
Tetezani chiuno cha mphira pafupifupi 30 cm pamwamba pamutu, mikono yamanja imatenga m'mphepete mwa chokopa. Pa inhale ndi manja owongoka, kokerani chiuno kuti igwire kutsogolo kwa ntchafu. Pamaso pa mpweya umabweranso pamalo oyamba. Kuchita izi kumatha kuchitidwa ndi gawo laling'ono la nyumba kutsogolo. Mukamachita masewera olimbitsa thupi ndi riboni wa mphira, manja ayenera kukhala owongoka, ma lebble amayang'ana mbali.
Kulakalaka m'mimba
Khalani pansi, kuwongola miyendo yanu (mutha kugwada m'mawondo anu). Tengani kuzungulira kwa m'mphepete, ndipo pakatikati pamakhala mapazi. Kokani chiuno kum'mimba, pomwe zingwezo zimasungidwa pafupi kwambiri ndi thupi. Pamapeto, lowani malowa kwa masekondi 1-2, kenako bweretsani pang'ono. Pakupha zolimbitsa thupi, musangozungulira ndipo musapatuke kumbuyo. Yesani kuchepetsa masamba.