Zvichava munguva pfupi, uye iwe uchatanga kuungana pazororo. Nekudaro, kusiyana nekutengwa kwekushambira kwakanaka, nguva yekugadzirira muviri wako kusvika mwaka wezhizha uchada zvakanyanya, uye inofanira kutanga izvozvi. Takakutora iwe mairi mashanu anonyatsobudirira kurovedza muviri mabhureki aunogona kuita zviri nyore pamba pasina kuedza kukuru. Zvese zvaunoda iawa yenguva yemahara pazuva uye kutsungirira kushoma.
Kuomarara kweanonyanya kubatsira maekisesaizi
Mufananidzo: PixAbay.com/ru.
Exercise "Superman"
Yakanakira kudzidza kwenzvimbo yebhery uye nyaya, uye izvi zvakakosha kuchengetedza hutano hwemusana.
Ndeipi mhasuru iri kushanda pa:
Pasi pekuseri, mabhureki uye mamiriro emukati mechiuno.
Kuenda kudumbu, dhonza maoko ako kumberi, batanidza tsoka. Chengetedza mutsipa uye musana muchinhu chisina kwaakarerekera.
Isu tinonetsekana nemhasuru yemapepa, inhale uye simudza maoko ako kumusoro sezvaunogona. Panguva yekuurayiwa, kunetseka kwemasuru emasekondi echipiri kune maviri.
Kudzokera kunzvimbo yayo yekutanga.
Isu tinoita nzira nhatu kwemasekondi gumi nemashanu.
Kuti uwane mhedzisiro, kushingirira kunofanirawo kuve zvakare
Mufananidzo: PixAbay.com/ru.
Exercise "Battering Bridge"
Kumwe kurovedza muviri kunobatsira kwakanangwa pakubata kunze kwemasuru. Izvo hazvidikanwe kuwedzera uremu zvachose, zvinogona kuitwa zvakakwana pasina mamwe madanho.
Ndeipi mhasuru iri kushanda pa:
Mabhureki, kumashure pamusoro chiuno, caviar
Kuenda pasi, pfugama mabvi pane angle yemadhigirii makumi mapfumbamwe. Makumbo anomira pasi zvakasimba, achidhirowa mumuviri.
Inhale, zorora muzvitsitsinho pasi, uchisimudza matako kumusoro, marara matsuru akaomeswa. Kumusoro kwemusana uye mapfudzi anodzvanywa pasi.
Kurodha kwemasekondi mashoma muchimiro ichi.
Gadzira 2-3 nzira dzemasekondi gumi nemashanu.
Kurovedza muviri nebvi rekusiya
Inobatsira kukudziridza pfungwa yekuenzana uye kuvandudza kurongeka. Yakakurumbira kwazvo pakati penyeredzi, sezvo zvichibatsira kushanda zvakanaka mabhureki nemakumbo, zvinowanikwa pese pane chero makirasi ekusimba.
Iwe uchazoda: Bench kutora matanho
Ndeipi mhasuru iri kushanda pa:
Mabhureki, kumashure pamusoro pechiuno, mitezo ina-ina.
Ini ndinomuka pamberi pebhenji, tinopinda tsoka yake kurudyi, kudzinga kubva pasi neshiri rekuruboshwe uye kusimudza ibvi.
Dzikisa gumbo rekuruboshwe pasi, tinodzokera kunzvimbo yekutanga.
Isu tinoita nguva gumi neshanu pagumbo rimwe, wobva wachinja makumbo ako uye uite nzira nhatu.
Izvo hazvina kudikanwa kuenda kuHoro yeImba zvachose - Unogona Kukurira Kumba
Mufananidzo: PixAbay.com/ru.
Exercise "Verurans"
Kwete, hapana chinhu kubva muBallet apa. Ngazviratidze kunge husina kunaka kunze, hazvibvise kushanda kwayo.
Ndeipi mhasuru iri kushanda pa:
Fouress, butodic.
Isu tinosimuka, tikaisa makumbo ehupamhi hwemapfudzi, dhonza maoko pamberi, maoko akakomberedza mumapoka emberi.
Isu tinotora nhanho kumashure kune gumbo rekurudyi kuve kumashure kuruboshwe. Pfugama gumbo mubvi rako. Kneke kurudyi inofanira kunge iri kumashure kwebvi rekuruboshwe. Buttock tsandanyama dzinogara.
Ita kuti utarise chitsitsinho chekuruboshwe uye udzokere kunzvimbo yayo yekutanga.
Ita zvakafanana neutsoka rweruboshwe. Isu tinoita nzira nhatu dzegumbo rimwe nerimwe.
Exercise "Mahi Bent tsoka"
Nekuita nguva dzose iwe uchaita kuti uwane mhedzisiro mumavhiki maviri. Musana wacho unofanirwa kuve wakasununguka, uye dumbu rinokweverwa - iyo prequisite yekurovedza muviri.
Ndeipi mhasuru iri kushanda pa:
Mabhureki, kumashure pamusoro pechiuno.
Kutasva pamakumbo ese, chengetedza musana nemutsipa mune isina kwayakarerekera chinzvimbo.
Simudza gumbo rekurudyi kumusoro. Ramba wakamira zvakatsiga, mabwe mitezo zvinofungidzirwa panguva imwe chete.
Isu tinodzoka kune yekutanga chinzvimbo.
Isu tinoita nhare nhatu pamakumbo ese ari maviri.