Model: Alexander, wabizinesi, amakhala ndi moyo wathanzi, amakonda maphunziro omwe njirayo ingagwiritsire ntchito. Okwatirana, bambo a ana amuna awiri a Sasha ndi Tim.
Akatswiri:
Evgenia Mazur , Woyambitsa sukulu yake Evgenia Mazir Mazir, wophunzitsa umwini wa Totness Clus Schop Schong & Gym, katswiri wa mapulogalamu ambiri a pa TV, wolemba wankhani.
Alexandra Retepeko , a Kinesilogist, dokotala wa Reabelitol, adagwira ntchito kwa nthawi yayitali kudera la kukonzanso chithandizo, anali dokotala wamasewera a masewera ku National Ankasambira.
Mitundu yomwe amakonda kugwiritsira ntchito amuna - maphunziro mapulogalamu ndi mphamvu. Zochita zolimbitsa thupi izi zimafunikira kuti muchepetse zomwe zimayambitsa matupi osakwanira ndi magazi. Kuchita masewera olimbitsa thupi kumayenera kuchitidwa tsiku lililonse kwa mphindi 30 ndikuchedwa pafupifupi masekondi 10 a gawo loipa la mayendedwe.
1. Timakhala ndikuukira ngati masewera olimbitsa thupi. Kuphunzitsa kwabwino kwambiri.
2. Kuthamanga kapena malo. Mutha kuchita pa shape.
3. Ma squats ambiri okhala ndi mpira (phytball kapena mpira) pansi pa kumbuyo ndikuchedwa pansipa.
4. Thirani nsanja yagona kumbuyo.
Chidwi! Munjira iliyonse, timasintha maulendo a mapazi: 1 - masokosi, 2 - zidendene, 3 - 3 - mkati mwa mapazi, 4 ndi uku akunja.
5. Chilowedwe chambiri. Ndikofunikira kukhala mawonekedwe a miyendo.
Chidwi! Kuchita masewera olimbitsa thupi kumasinthana ndi mapulogalamu a nsanja, nthawi iliyonse ndikusintha malowo.
6. Kusakanikirani mapazi pa simulator ndi kugwirizira gawo lomaliza la kusuntha (kapena kumapeto
Kayendedwe ka.