Nkhani

Mpira wamankhwala ndi mtundu wa zida zolimbitsa thupi zomwe anthu sadziwa bwino, koma zimagwiritsidwa ntchito pophunzitsa othamanga.Ndi kafukufuku wowonjezereka, anthu ambiri akugwiritsa ntchito mipira yamankhwala pochita masewera olimbitsa thupi.Masiku ano, mayendedwe ophunzitsira a mpira wamankhwala apangidwa kwambiri.Ndiye kodi mukudziwa zomwe masewera asanu oyambira a mpira wamankhwala ndi?Tiyeni tipite ku zida zolimbitsa thupi kumeneko kuti tiwone!

Russian Spin
Landirani njira yokhala, ndi chiuno ngati chapakati, kumtunda kwa thupi kumagunda molunjika ndi ntchafu mpaka madigiri 90, crus imayimilira.Oyamba kumene amatha chidendene choyamba pansi, kuti akhale ndi minofu yambiri, chidendene kuchokera pansi.Gwirani mpira wamankhwala, yang'anani kutsogolo, tembenuzani thupi lanu ndikuloza mpira wamankhwala kumanzere ndi kumanja.

Pushup
Ndizofanana ndi maphunziro a pushup ambiri, omwe amakhala opendekera, ma elbows pansi, kumbuyo ndi matako molunjika.Mmodzi wa iwo anali ndi mpira wamankhwala m'manja mwake.The mankhwala mpira kukankha-mmwamba kumafuna mphamvu ndi mphamvu, choncho ndi kovuta.(Akazi amalangizidwa kuti azichita seti ya zisanu ndi zitatu, zotsatiridwa ndi kupumula kwa mphindi imodzi; Amuna amatha kupanga seti ya 10, ndikutsatiridwa ndi kupuma kwa mphindi imodzi.)

Mpira wamankhwala akuthamanga
Chitani squats ndikukweza mpira wamankhwala nthawi yomweyo.Osagwedeza mutu wanu mukamakweza mpira wamankhwala, kapena zingayambitse kupanikizika kwa lumbar msana komanso mosavuta kuvulala.Oyamba kumene amatha kuika mpira wamankhwala pachifuwa, kuchita zolemetsa zolemetsa, kukhala okhazikika, kupitirizabe kutsutsa.(10-15 reps akulimbikitsidwa, kutsatiridwa ndi kupuma kwa mphindi imodzi.)

Zovuta pa phazi limodzi
Yambani poyimirira, mawondo akupindika pang'ono, mutagwira mpira wamankhwala kutsogolo kwa chifuwa chanu.Kwezani phazi lanu lakumanja kumbuyo ndikutsamira molunjika kutsogolo, kusiya phazi lanu lakumanzere litayima ndi torso yanu ndi phazi lakumanja molunjika.Kenako gwirani mpirawo ndi manja awiri ndikuulola kuti ugunde pansi.Imani pafupifupi 5 masekondi musanabwerere koyambira.(Mbali yolangizidwa imatha kuchita 10-15, kenako sinthani mapazi.)

Maphunziro a chiuno
Yambani pamalo ogona ndi mawondo opindika ndikuyika mpira wamankhwala pansi pa mapazi anu.Mukakweza phazi lanu lakumanzere kumbuyo, tambasulani molunjika mmwamba ndi pansi.(Ndikoyenera kuchita kubwereza 10-15 panthawi, kenaka kusintha mapazi.)