Njira yochepetsera miyendo pa curnamic

1. Kutentha pamaso pa njinga
Musanayambe kukwera njinga yamasewera, zimachitanso zolimbitsa thupi, monga kuthamanga ndikusunthira mafupa anu. Mukakhala pa njinga yamphamvu, mutha kutentha kwa mphindi zochepa pa pafupipafupi komanso kuthamanga (mwachitsanzo, ndi ma lapu ambiri komanso kupewa vuto lanu mwadzidzidzi.

2. Konzani mawonekedwe ozungulira
Kukhazikika kolakwika sikungolephera kukwaniritsa zotsatira za miyendo yochepa, koma ingavulaze thupi. Nthawi zambiri, kukwera njinga yamphamvu ndikutsamira pang'ono, kumatambasulira mikono, kumangiriza khomo la diaphragmac, ndikugwirizanitsa bondo ndi zolumikizira.

3. Valani kayendedwe ka kopen
Mukamakwera njinga zamphamvu, kopendnda sikuti ndizokhudza kutsitsa ndi mapazi anu. Ingotembenuzirani zoyambira kamodzi ndipo mutha kupita patsogolo. M'malo mwake, ziyenera kugawidwa m'mayendedwe anayi otsatizana: Kugwedeza, kukoka, kukweza, ndi kukankha. Pitani pansi pamapazi oyamba, kenako bweretsani ndikubweza ana a ng'ombe, kenako zikwezeni, ndipo pamapeto pake zimawakakamiza kuti mutsirize kuzungulira kopendekera. Mpweya wotere ukudikira sikuti amangopulumutsa mphamvu komanso amasintha liwiro. Mwanjira imeneyi pokhapokha titha kukhala ndi mphamvu yochepetsetsa.

4. Nthawi yoyendetsa njinga ili pafupifupi mphindi 30
Kukwera njinga yamphamvu kumatenga mpaka mphindi 30 kuti ayambe mafuta owotcha mafuta ndi zopatsa mphamvu. Nthawi ndi yochepa kwambiri kuti ikhale ndi mphamvu yochepetsera miyendo yolemera komanso yocheperako, ndipo nthawi ndiyotalika kwambiri kuti isasokonezedwe thupi. Chifukwa chake, ndibwino kukhala ndi nthawi yozungulira mphindi 30 mpaka 40.

5. Pumulani miyendo yanu mutatha kuzungulira
Pambuyo pa njinga, ndikofunikira kutikita minofu ndikupuma miyendo kuti ilimbikitse kufalikira kwa magazi, ndikuwamasulira minofu yamiyendo yayitali chifukwa cha masewera olimbitsa thupi chifukwa cha masewera olimbitsa thupi.