Zochita Zolimbitsa Zomwe Mukubwerera

Zochitika za tsiku ndi tsiku zimayambitsa minofu yolimba. M'kupita kwa nthawi, izi zingabweretse ululu wammbuyo ndipo zimapangitsa kuti mukhale ndi vuto lobwerera kumbuyo .

Phunzirani zochitika zina kuti mutambasule mitsempha yonse ya msana mwanu mwamsanga komanso mogwira mtima. Kupanga maulendowa kumathandiza kuchepetsa kupweteka kumbuyo ndikuthandizira kuchepetsa zokolola zamakono .

1 -

Kuponyera Kumphindi Tambani

1. Ugone pambuyo pako ndi mawondo akugwa ndipo mapazi ako atagona pansi.
2. Ikani manja anu kumbuyo kwa ntchafu zanu ndikukoka miyendo yanu pachifuwa chanu.
3. Kokani mpaka kutambasula kumveka.
4. Gwira masekondi 15.
5. Bwererani ku malo oyamba.
6. Bweretsani maulendo 9.

2 -

Supine Twist Stretch

1. Ugone pambuyo pako ndi mawondo ako atakulungama ndipo mapazi apansi pansi.
2. Pewani msana wanu pansi, mutembenuzira m'chiuno mwanu kumanzere, mutchepetse miyendo yanu pansi kuti mutenge pang'ono.
3. Gwira masekondi 15.
4. Bwererani ku malo oyamba.
5. Bweretsani maulendo 9.
6. Pewani msana wanu pansi, nthawi ino, mutembenuze mchiuno mwanu kumanja, mutsike miyendo yanu pansi kuti mutengeke pang'ono.
7. Gwira masekondi 15.
8. Bwererani ku malo oyamba.
9. Bweretsani maulendo 9.

3 -

Zowonongeka Zokongoletsa Kutambasula

1. Lembani m'mimba mwanu.
2. Dzipangirani nokha pamakona anu akukuthandizani kumbuyo kwanu.
3. Yambani kuwongolera mphuno zanu, kupitilira kumbuyo kwanu.
4. Pitirizani kuwongolera makutu anu mpaka kumveka bwino.
5. Gwira masekondi 15.
6. Bwererani ku malo oyamba.
7. Bweretsani maulendo 9.

4 -

Supine Abdominal Draw Draw

1. Ugone pambuyo pako ndi mawondo ako atakulungama ndipo mapazi apansi pansi.
2. Pewani msana wanu pansi ndi pansi poimitsa mimba yanu ya m'mimba.
3. Gwira chiwerengero cha khumi.
4. Bwererani ku malo oyambira ndikubwereza maulendo 9.

5 -

Tsamba la Supine Longolani Chingwe

1. Ugone pambuyo pako ndi mawondo ako atakulungama ndipo mapazi apansi pansi.
2. Pewani pansi kupyola mapazi anu pamene mukuchepetsanso pansi.
3. Gwira chiwerengero cha khumi.
4. Bwererani ku malo oyambira ndikubwereza maulendo 9.

6 -

Katundu wa ngamira

1. Gwa pansi pansi pamalo onse anayi pamanja ndi mawondo.
2. Sungani kumbuyo kwanu kudenga ngati kampu.
3. Gwirani chiwerengero cha zisanu.
4. Bwererani ku malo oyambira.
5. Sungani mimba yanu pansi, mutseke kumbuyo kwanu.
6. Gwirani chiwerengero cha zisanu.
7. Bwererani ku malo oyambira.
8. Bweretsani maulendo 9.

7 -

Ndakhala Pambuyo Pamiyala Yoyenda

1. Khalani pa mpando ndi mapazi anu atagona pansi.
2. Sungani khosi lanu, kumbuyo kumbuyo, ndi kumbuyo kumbuyo mpaka chifuwa chanu chiri pa ntchafu zanu ndipo mukhoza kugwira pansi ndi manja anu.
3. Gwira chiwerengero cha khumi.
4. Bwererani ku malo oyambira ndikubwereza maulendo 9.

8 -

Mbali Yambani

1. Imani bwino ndi manja anu pambali panu ndi mapazi anu paphewa padera.
2. Gwirani thunthu lanu kumbali kumanzere ndikukweza dzanja lanu lamanzere pansi pa ntchafu yanu ndikufikira dzanja lanu lamanja pamutu mwanu.
3. Gwira chiwerengero cha khumi.
4. Bwererani ku malo oyambira.
5. Tsopano gwirani thunthu lanu kumbali kumanja pamene mukuponya dzanja lanu lamanja pansi pa ntchafu yanu ndikufikira mkono wanu wamanzere pamwamba pa mutu wanu.
6. Gwira chiwerengero cha khumi.
7. Bweretsani maulendo 9.