# # #Anacheza ndi ma toe
** Fotokozani: **
Mu supine wamkulu chala, kugona pansi panthaka, kwezani mwendo umodzi m'mwamba, kwezani mikono yanu, ndikuthamangitsa chala chanu chachikulu, ndikupuma thupi.
** Ubwino: **
1.
2. Amachepetsa msana wotsika komanso m'chiuno, kusokoneza mawu a Lumbar.
3. Kulimbikitsa kufa magazi, kuchepetsa kutopa kwa mwendo.
4. Amasintha bwino thupi komanso mgwirizano.
# # # Kumanjanso ngwazi paseji
** Fotokozani: **
Mu ngwazi yokhazikika ngwazi / chishalo chimakhala pansi ndi mawondo anu pansi, ndikuyika miyendo yonse yonse ya m'chiuno mwanu. Pang'onopang'ono thupi lanu limakhazikika kumbuyo mpaka mutagona pansi.
# # #Kugawika mutu mpaka kuwongolera
** Fotokozani: **
Mu mutu-bondo la pansi, ndi mwendo umodzi wowongoka ndipo winayo, bweretsani phazi lanu pafupi ndi ntchafu yanu yamkati. Tembenuzani thupi lanu lam'mwamba kulowera kwa miyendo yanu yowongoka ndikutambasulira patsogolo momwe mungathere, kugwirizira zala zanu kapena ana a ng'ombe ndi manja onse awiri.
** Ubwino: **
1. Tambasulani miyendo, msana ndi m'chiuno m'mphepete.
2. Limbikitsani minofu m'mimba ndi mbali ya msana kuti mukonzetse bwino thupi.
3. Imalimbikitsa ziwalo zamimba ndikulimbikitsa kugaya machemphe.
4. Bweretsani kumbuyo ndi m'chiuno ndikuchepetsa nkhawa.
# # #Sinthani Nkhondo Yankhondo
** Fotokozani: **
Mu anti-Warrior Purrior, phazi limodzi limalowera patsogolo, bondo linawera, mwendo wina uja molunjika, manja ake amakhazikika kumbuyo, ndipo thupi limakhazikika kuti lizisamala.
** Ubwino: **
1. Kukula mbali yanu, pachifuwa, ndi mapewa kuti apitirize kupuma.
2. Limbitsani miyendo yanu, m'chiuno, ndi pakati.
3. Sinthani bwino komanso mgwirizano.
4. Kuchulukitsa kusinthasintha lumbar ndikuchepetsa kukakamiza.
Wankhondo 1 puse
** Fotokozani: **
Mu Nkhondo 1 Kuyimilira ndi mwendo umodzi pamaso panu, bondo lolimba, mwendo wina molunjika, manja molunjika, thupi molunjika.
** Ubwino: **
1. Kulimbitsa miyendo yanu, m'chiuno ndi pakati.
2. Sinthani bwino thupi komanso kukhazikika.
3. Sinthani kusinthasintha kwa msana ndikupewa kuvulaza lumbar ndi kumbuyo.
4. Amakhala ndi chidaliro komanso mtendere wamkati.
# # #
** Fotokozani: **
Mukutembenukira kumapakoko atatu, phazi limodzi limalowa mtsogolo, mwendo wina umakhazikika, mkonowo umakhazikika, kenako ndikuzungulira thupi, kenako ndikulimitsa nsonga ya phazi ndi linalo mkono wopita kumwamba.
** Ubwino: **
1. Kukweza ntchafu, mahekiloas minofu ndi m'chiuno chakumapeto kuti muwonjezere kusinthasintha kwa thupi.
2. Limbitsani miyendo yanu, m'chiuno, ndi pakati.
3. Sinthani kusinthasintha kwa msana, kusintha masiketi ndikuwongolera.
4. Zimalimbikitsa ziwalo zoumba ndikulimbikitsa kugaya machemphe.
### Atakhala Pamtsogolo
** Ubwino: **
M'malo mwake pansi mpaka pansi, khalani pansi ndi miyendo yanu patsogolo panu ndi zala zanu zikufotokozera. Lembetsani pang'onopang'ono, ndikukhudza zala zanu kapena ng'ombe zanu kuti musunge bwino.
Ngati mukufuna ife, chonde lemberani
Post Nthawi: Meyi-31-2024
