Kodi kulenga ya Zochita kwa Zochita m'mawa

Kwa magulu m'mawa Zochita ndi yabwino kwa ntchito okonzeka zopangidwa ya Zochita lopangidwa ndi aphunzitsi akatswiri. Tsopano inu mosavuta kugula CD ndi ntchito kapena kuchita Zochita ndi TV presenter, zambiri zimene mungachite chidwi anapereka ndipo chuma masewera Internet Komabe, kukhala kovuta kuti losavuta ndi zovuta, zofunika kusunga mfundo zotsatirazi:

• pa phunziro lililonse, yesani kuchita yaikulu zotheka angapo magulu minofu;
• kumanga Zochita zovuta kugwiritsa ntchito mfundo za ku zocholoŵana (mu njira), kuchokera kovuta kuwala (katundu);
• Yambani ndi kuyenda kapena zofewa anatambasula, kuyenda imatengedwa kwambiri yochezera: ngakhale amagwiritsa amphamvu kwambiri minofu (miyendo), koma chifukwa chakuti ankadziwa ake kwa anthu sikulenga nkhawa wapadera pa thupi chosamanga yomweyo pambuyo kudzuka, komanso mokwanira kumawonjezera excitability malo mitsempha kuti yotithandiza ntchito mtima ndi kupuma;
• mbali yaikulu zochita asankhidwa ndi mfundo anatomical - kwa minofu ya phewa lamba ndi manja, torso ndi pamimba, mwendo, ndipo potsiriza kwa musculature lonse;
• malizitsani kayendedwe zinthu kuti, zofuna zochepa ntchito mwamphamvu, cholinga chawo - kuchepetsa katundu bwino;
• kusankha ayenera okha kuti munthu pazipita katundu kuyesetsa - pambuyo kuchita Zochita m'mawa, simuyenera amatopa kapena muzikhoza ku chiyambi cha tsiku ntchito adzakhala yafupika;
• Akatswiri akazi analimbikitsa kupereka ulemu wapadera kwa minofu ya kumbuyo, mwachizolowezi, gawo ili la minofu iwo kwanthawi kumbuyo mu chitukuko, kuti n'kukumana ndi kuwerama, kuzungulira kumbuyo ndi masamba yotundumukira kunja kwa mpanda, womwe likuoneka kuwonongeka kwa chifuwa ndi chifooke kamvekedwe za m'mimba minofu sayenda ;
• anthu a zaka zopuma pantchito tikulimbikitsidwa pa nawuza tsiku lililonse kuti achite zinthu zonse yonse ya magulu a thupi: ndi burashi kasinthasintha, chigongono mafupa, kayendedwe ka mutu ndi mapewa, musaiwale za torso ndi (kutsogolo - m'mbuyo, anasiya - kumanja), ankasinthana ( "kupotoza" msana), onetsetsani kuti monga zoyenda mafupa a chiuno zozungulira, miyendo mahi (kutsogolo, mmbali, chammbuyo), squat ndi sagging atagona pa mimba yake;
• trenirovannosti kuwonjezeka chiwerengero cha kubwereza lililonse thupi, ndi nthawi ya nawuza kwa mphindi 20;
• chinkhoswe mu chipinda mpweya wokwanira.

Pano pali chitsanzo cha mndandanda yosavuta zokambirana popanda zinthu:

1. Kuyenda pa malopo.
2. Kukweza pa masokosi (kachiwiri - manja mmwamba, awiri - pambali).
3. Kuchita anapambutsa motsogozedwa (mikono pamwamba pa mutu wake).
4. Tilts patsogolo - m'mbuyo.
5. Zozungulira kasinthasintha wa torso ndi.
6. Kutsindika atagona flexion ndi kutambasuka mikono (Kankhani akuluakulu).
7. Anyonyomala.
8. The ndege nthenga mapazi kuyenda m'mbali.
9. Kuyenda pa malopo.