Njira yolondola yoyatsira ntchito yokwera treadmill

Masitepe okwera adzaphunzira: kutenthetsa - kukwera - kuyenda mwachangu - kutambasula, mphindi 8 kutenthetsa mphindi 40 kukwera mphindi 7 kuyenda mwachangu.

Buku Lotsogolera Kukwera Kaimidwe:
1. Sungani thupi lanu likuwerama pang'ono, osati kungolimbitsa mimba yanu, komanso kufinya minofu ya matako mwadala, kumbuyo kuli kowongoka ngati kotayirira, maso anu ndi olimba ndipo akuyang'ana patsogolo, malo apakati pa munthu aliyense ali ngati mbale yachitsulo, pewani hunchback, ndipo thupi lanu limakhala lolimba ngati Tazan.
2. Manja amazungulira mwachibadwa mbali zonse ziwiri za thupi, mutha kuyesa kuwonjezera kugwedezeka mozungulira, motsimikiza kuti musathandizire ma handrail mbali zonse ziwiri, kudalira kulimba kwawo ndi mphamvu zawo.
3. Samalani dongosolo la kutera kwa phazi, choyamba lolani chala chake chikhudze pansi, kenako sinthani kupita pansi pa phazi, ntchafu, bondo ndi chala chake nthawi zonse khalani molunjika, pewani mwamphamvu mkati mwa eyiti yakunja eyiti, sungani kuyenda kolondola.

Chosalondola makina opumira matayalakukwera:
1. Gwirani manja anu ndipo muwerama molunjika kapena mobwerera mmbuyo;
2. Mafupa apakati ndi a m'chiuno osakhazikika;
3. Kutsika kwa zala, mphamvu ya mwendo kutsogolo;
4. Chitani njira zazifupi zazifupi.

Kusintha kwa liwiro la sayansi ndi masinthidwe ake:
1. Mphindi 8 zoyambirira zotenthetsera thupi lonse, kutsetsereka 8-10, liwiro 3;
2. Kenako mphindi 8-40 kuthamanga kwathunthu, kutsetsereka 13-18, liwiro 4-6 (kusintha kosinthika malinga ndi thanzi la munthu payekha);
3. Pamapeto pa mphindi 7, pang'onopang'ono chepetsani liwiro ndipo yendani mofulumira, tsetserekani 8-10, liwiro 3-4.

Mukamaliza kuchita masewera olimbitsa thupi, onetsetsani kuti mwatambasula miyendo yanu, ntchafu, ndi chiuno. Tambasulani ng'ombe: Yendani sitepe ndi phazi limodzi, yendani patsogolo, ndipo mumve kutambasula kumbuyo kwa ng'ombe yanu. Tambasulani ntchafu: Imani m'mbali pa mwendo umodzi, pindani mwendo wina kumbuyo, ndipo gwirani bondo lanu ndikulisuntha kupita ku chiuno chanu. Tambasulani ntchafu: Gonani chagada pa mphasa ya yoga ndi miyendo yanu yokhota, kuyika mwendo umodzi pamwamba pa unzake, kugwira mwendo wanu wakumunsi ndikukoka patsogolo. Gwirani mayendedwe aliwonse kwa masekondi 20-30.

Izi ndi mfundo za ntchito yokwera treadmill. Kodi mwaphunzira? Yesani!