Chikwama Cholimba Chonyamula Zinthu Zosalowa Madzi Chikwama Chamasewera Chokhazikika

Kufotokozera Kwachidule:

• 1. Ndi zipinda 10 zonse, kukonza zinthu n'kosavuta. Kuphatikizapo thumba lalikulu la foni ndi mphete ya makiyi, ndi matumba awiri akunja okhala ndi zipi ya zinthu zina zazing'ono. Thumba lakumbuyo la Velcro kuti lizilowe mosavuta.
• 2. Chikwama cha nsapato chotalika: Chipinda chodzipereka chimasunga nsapato zodetsedwa mosiyana ndi zida zina. Chimakwanira nsapato za amuna mpaka kukula 14!
• 3. Matumba obisika osalowa madzi ndi abwino kwambiri posungira zovala zonyowa ndi zovala zosambira. Zabwino kwambiri pochita masewera olimbitsa thupi osambira kapena zovala zolimbitsa thupi zotuluka thukuta.
• 4.2 Zogwirira Mabotolo: Zili ndi matumba awiri akunja okhala ndi maukonde opangidwa kuti azisungira mabotolo amadzi okwana ma oz 32 ndi zotsukira mapuloteni wamba. Zimapezeka mosavuta kuchokera m'mbali mwa thumba kuti madzi azikhala okwanira.
• 5. ZOMANGA ZABWINO: Chikwama cholimba komanso chosalowa madzi chimathandiza kuti chikwamacho chikhale cholimba komanso chouma, pomwe kusoka kolimba pamalo ofunikira kumaonetsetsa kuti chikwamacho chili cholimba.
• 6. Chikwama Chofunikira Chochitira Maseŵera Olimbitsa Thupi: Gwiritsani ntchito matumba athu pamasewera onse ndi masewera olimbitsa thupi, kuphatikizapo yoga, kuthamanga, Crossfit ndi kuchita masewera olimbitsa thupi. Chikwama chachikulu chili ndi zipi yonse kuti mupeze mosavuta zida zanu zochitira maseŵero olimbitsa thupi ndi zowonjezera monga zolemera, malamba olemera, magolovesi a nkhonya ndi ma resistance bands.
• 7. BWINO KWAMBIRI PA ULENDO: Katundu wathu waung'ono ndi wabwino kwambiri ponyamula katundu wa ndege kapena maulendo ausiku kumapeto kwa sabata. Gwiritsani ntchito kukula kwake kwakukulu pa tchuthi chachitali komanso maulendo akunja.
• 8.ZOSAVUTA KUNYAMULA: Zingwe za mapewa zomwe zimasinthika komanso zochotseka zimatha kufupikitsidwa, kutalikitsidwa kapena kuchotsedwa malinga ndi zomwe mumakonda kunyamula ndipo zimayikidwa kuti zikhale bwino. Zogwirira ziwiri zokhala ndi Velcro yolumikizira kuti zikhale zosavuta kuyenda.