Kandi urye amafi, kandi ntukange igufwa - hafi nkuko bashaka abakobwa benshi. Nibyo, ntabwo ari imyitozo yose irimo amatsinda manini yimitsi, benshi barigunze kumaguru, amaboko, inyuma cyangwa torso. Ariko hariho amahugurwa muri arsenal yacu, azafungura umubiri wose. Uriteguye?
Gusimbuka jack. Tangira imyitozo izenguruka no gushyushya umubiri wose. Ugomba gusimbuka, gushiraho amaguru kuruhande no gukora ipamba n'amaboko yawe hejuru yumutwe wawe. Hanyuma usubire kumwanya wambere, aho amaboko agaruka ku bibero, amaguru ahagarara hamwe na mugenzi we. Simbuka iminota 1-2, fata amasegonda 15-30 hanyuma ukomeze imyitozo ikurikira.
Kuzamuka. Ihagarare mu kabari hanyuma ukure ivi rimwe mu gituza. Niba ushaka gushimangira ibintu bigoye, gukurura ivi kumuboko cyangwa uyifate kuruhande niba wimutse. Muri iyi myitozo, imitsi yamaboko, inyuma, kanda, ibirenge biri mu ijambo, ikintu cyose gishobora guhagararirwa.
Berp. Kuruhuka ku mahugurwa ya mark, igihe kirageze cyo kongera gusimbuka. Kuva kuri prose ya paniki, sohoka imbere kugirango bashike kurwego rwamaboko. Noneho usimbukire, ugorore umubiri wose, nkumugozi, hanyuma ugakoma amashyi hejuru yumutwe wawe. Garuka kumurongo wamasoko ukoresheje gusimbuka hanyuma usubiremo imyitozo inshuro nyinshi muminota 1-2.
Dynamic squats. Shira amaguru ku mugari w'ibitugu kandi ukanagirana, nkuko mubisanzwe ubikora. Garuka kumwanya wambere hanyuma uzane ukuguru kw'iburyo ibumoso, woga hamwe n'ivi rifite ivi. Subiramo inshuro 10-15, hanyuma uhindure ukuguru - noneho ukuguru kw'ibumoso kuzajya iburyo.
Gukomera. Niba utazi gukurura, ariko hariho akabari utambitse, gura amenyo maremare ya elastike kugirango ube mwiza. Shira intebe kuruhande rwa horizontal bar, kuyifata hanyuma ufungize amaboko hamwe na rubber on horizontalist, nkaho utangiye gukomera. Ramburane ya rubber, hanyuma amavi yawe, uhaguruke hepfo. Bitewe no kugabana, urashobora koroha gukora gukurura.
Ubwato. Kuryama uretse inda hasi, ukure amaboko n'amaguru. Funga amaboko imbere yabo kandi ushire amaguru ku mugari w'ibitugu, uzamure amaboko n'amaguru hejuru. Hamwe n'amaboko yawe, igituza n'amatako bigomba kuzamuka. Fata mumwanya wamasegonda abiri hanyuma umanuke.
Gusunika. Tegura amaboko yawe ibitugu bikabije, hanyuma ushire ibirenge mugihe nawe neza. Tangira gukanda hasi, ukomeze umugongo woroshye. Niba idakora, ihagarare ku mavi kandi ubishyindeho.
Prateck. Kurangiza umugongo, urashobora gukora akabari. Hagarara mbere neza, wifatanye kumaboko agororotse cyangwa inkokora - nkuko worohewe. Guhugura impirimbanyi, urashobora kuzamura ikiganza kimwe cyangwa ukuguru muruziga, bakurikiranya undi mu mwanya wacyo.
Uzuza imyitozo hamwe numucyo wiruka munzira hanyuma urambuye - bakoresha kandi imitsi yose, arikobemerera kuruhuka nyuma yigihe kinini.