Ng'ombe Yovuta Yotambasula

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Ng'ombe Ikani

Njira yophweka yopangira mwana wang'ombe kutambasula ndiyo kuima pafupi mamita awiri kuchokera kumpanda.

• 1. Khalani pafupi ndi khoma ndi manja anu atatambasula.
• 2. Ikani phazi limodzi pansi pa mapewa anu ndi phazi limodzi kumbuyo kwa thupi lanu.
• 3. Pewani phazi lanu kumbuyo, ndipo mutengeke kumbuyo kwa chidendene (Achilles tendon).
• 4. Lembani kutambasula kwa chiwerengero cha 10, ndipo mubwereze. Chitani mbali zonse.

Pofuna kupititsa patsogolo kutambasula uku, bwererani kumbuyo kwa bondo lanu kumbuyo pansi pamene mukuyendetsa phazi pansi.

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Zosakaniza zala

Pochita chophimba champhongo, pezani bokosi lolimba, phazi la stair kapena kupopera.

• 1. Imani pamphepete mwa chingwe ndi zala zanu. Mukhale ndi chinachake choyenera kuti mukhale oyenera.
• 2. Kusunga zala zanu pamtunda, lolani chidendene chako chigwetse pansi.
• 3. Mvetserani kumbuyo kwa mwendo. Yesetsani kumasuka ndi kulola chidendene kupitiriza kutsika pansi.

Mukhoza kuchita maulendo awiri kamodzi, koma mutha kuyenda bwino ngati mutachita phazi limodzi panthawi imodzi. Yambani ndi onse awiri, ndipo mukakhala omasuka, chitani chimodzimodzi.

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Chingwe chachitsulo Chingwe

Chingwe chachitsulo chitambasulidwa chikhoza kupangidwa mwa kutsamira kutsogolo ndikugwira phazi lanu, kapena pogwiritsira ntchito chinachake chothandizira ngati simungathe kusintha. Ngati mukufuna thandizo, gwiritsani ntchito thaulo, chinsalu kapena Thera-Band yoperekedwa ndi wodwalayo.

• 1. Gwirani mapeto a thaulo, ndipo mutseke pakati pazendo zanu.
• 2. Gwiritsani bondo lanu molunjika ndi zala zanu zakuyang'ana.
• 3. Dulani thaulo kumapeto, kukoketsani zala zanu kumbali yanu.

Izi zidzatambasula kumbuyo kwa mwendo wanu komanso pansi pa phazi lanu.