Kugara kwenguva pfupi hakusi nguva inonakidza, asi mukana wakanaka wekuzvibata pachako. Isu pakupedzisira tine nguva kwete chete nekuda kwezvekuita kwako uye zvekuita zvekuita, asi zvakare kuti tishande pamuviri wako, izvo zvinogona kuitwa pasina kusiya imba. Iwo akasiyana ezvirongwa zvekudzidzisa nhasi anogona kuvhiringidzika zvachose, saka takabvunza mutambi weiyo Theatre uye Cinema Darihing kugovera vaverengi veduwe kuti vazadzise imba uye kuudza nezve maitiro ekudzidzisa zvakanyanya.
"Chero zvipi zvinoshandiswa zvinosarudza, ini ndinokurudzira kukuyedza kuti uzviite muTabata maitiro. Iyi yakakwirira-yakanyanya kudzidzisa maitiro akagadzirwa neyeprofesa weJapan, Dr. Izumi Tabat mukupera kwa1990 ekugadzirira kweOlympic skaters. Iyi nzira pane dzimwe nguva inowedzera kugona kwekudzidziswa, saka nekutsungirira kwakakodzera iwe uchave uchikwanisa kudzoka kubva ku quarantine muchimiro chakanakisa.
Iyo system inoyeukwa zviri nyore: 20 masekondi ebasa, gumi masekondi ekuvaraidza uye kudzokorora. Kune aya masekondi makumi maviri zvinodikanwa kuti uite nekudzokorora kwakawanda sezvinobvira, kuzviwana iwe pachako pakutsungirira.
Nekuda kwekuzorora kwenguva pfupi, tsandanyama dzako dzinotora mutoro mutsva usati wadzoreredza zvakakwana mushure mekutanga nzira - uye ichi chimwe chezvikonzero nei iyo yekukwana inotungamira kune yakakosha acerobic uye anaerobic mhedzisiro. Asi pane imwe snag: iwe unofanirwa kuzvibata iwe - uchinetseka chaizvo. Musiyano uripo pakati pekutonga uye kudzidziswa kwemazuva ese izvo zvausingakwanise kuzviita kuyerwa.
Unogona kudzidzisa zvinobudirira kumba
Mufananidzo: Pasina Kurege.com.
Nekuurayiwa kwakakodzera, TATATA ane imwezve mukana - mushure mekutevera. Izvi zvinoreva kuti muviri unoramba uchipisa makarori mukati memaawa mashoma mushure mekupera kwekukurumidza kudzidziswa. Mhedzisiro iyi inogona kuponeswa kusvika maawa makumi mana nemasere. Kupiwa izvi zvese, track haisi iyo yakanakisa tsika yekudzidziswa kwevakatanga.
Muchinongedzo chekutonga, iwe unogona kuita akawanda akasiyana maekisesaizi, kusanganisira kusvetuka kuburikidza netambo, kusundira-ups, squats, mapapu, uye zvichingodaro. "
Kusvetuka kubva pakugara wakagara (pinda, mabhureki, chiuno):
- Mira zvakanaka, makumbo pamwe chete, dhonza maoko ako pamusoro wako.
- Svetuka kumusoro uye isa makumbo ako pane upamhi hwemapfudzi.
- Isu tinoita squats nemaoko kubata pasi.
- Tinodzokera kunzvimbo yekutanga.
Kumhanya pane iyo saiti mumurume-murume (caviar, mabhureki, quadriceps):
- Isu takamira zvakanaka, makumbo akaisa mapfudzi akaenzana, maElbows anodzvinyirirwa mumuviri, akaisa maoko epamberi.
- Bata mabvi ako uye, pasina kuchinja chinzvimbo, nekukurumidza kumhanya ipapo.
Enclosures (Press):
- akarara kumashure, pfugama makumbo ako mumabvi.
- clutch maoko kumashure kwemusoro, elbows akachema kumativi.
- Kurumidza jerks kuita mazamu anosimudza kumabvi.
Mahi (chiuno, mabhureki):
- Yekutsigira, isu tinotora chigaro neakakwira kumashure.
- maoko kumashure kuti uchengete kuenzana.
- Mukufema zvishoma nezvishoma akaiswa gumbo kumashure seyakakwirira sezvinobvira, ipapo, pane kufema, dzokera kune yekutanga chinzvimbo.
Chigero:
- akarara kumashure, tambanudza makumbo ako kumusoro uye kukotama mumabvi, kugadzira kona yemadhigirii 90.
- Zvishoma nezvishoma marara makumbo, sekunge uchiedza kuwana chiuno pasi.
- Ainge asvika iyo yakakwira, dzokera kune yekutanga chinzvimbo uye dzokorora.