Makumbo anofadza - izvi ndizvo izvo vazhinji vedu hatina - zvose zvakapfa uye zvakasviba. Hasi tose zvedu tinopa mutoro wakakwana kumakumbo edu, uye, sezvo ichinge yakawanda yegore makumbo anokwanisa "kuvanzwa" mumabhuruku, tinototanga ivo zvachose. Asi hazvina kukodzera kuedza kusimbisa makumbo, pamwe, nguva inoshandiswa uye simba rinokunda.
Maererano nehuwandu hwevanhu, varume vane hanya zvikuru nemamiriro emakumbo emadzimai, vasingateereri kumira kwavo chete, asiwo kushayikwa kwekuputika. Kana tikasagona kurarama nechekupedzisira pachedu, ipapo kuoma kunogona kutipa pfupi nepurogiramu yakaoma yekurovedza . Uye hazvisi kudiwa kushandisa mari pane zvekurovedza. Kubudirira maitiro ekurasikirwa kwemakumbo, tinogona kudzidza uye kumba.
Chokutanga pane zvose, zvakakosha kutanga nehuni-up. Iwe unogona kumhanya kana kufamba nenzira inokurumidza pakarepo. Zvadaro, pfuurira kune yakanyanya kubhadhara, uye panguva imwechete, basa rinoshanda rekudzikisa makumbo - squats.
Makumbo acho akareba kupfuura mapepa, maoko pachiuno kana kuti akatambanudzwa pamberi pake. Squat ane gumbo rakadzika, mahudyu ari mu squat - akafanana nechomukati, asingagunun'uni chitsitsinho kubva pasi. Pakukanda-inhale, pakusimuka-kubuda. Tinodzokorora 15 uye nzira 3.
Zvadaro, regai tiite gymnastics pamakumbo maduku uye tiumbe maitiro ezvisikwa, zvisizvo.
IP - imire, makumbo akareba kupfuura mapepa, maoko pachiuno kana kuti kusungira kumashure kwechigaro (kweyeri). Isu tinoita nhunzi kumativi. Simudza netsoka kumakumbo kusvika ku-90 ipi kusvika pasi, kuisa pasi - zvishoma kubata pasi, simukazve. Saka kudzokorora, uye yechipiri kusvika kune rimwe jumbo.
Tinoita mahi kumashure. Pano iwe unoda bhanhire kana kuti sachigaro shure. Isu tinobata nemaoko maviri kuti titsigire, tiite zvakafanana zvakafanana nebasa rekare, asi shure. Kudzokorora pamakumbo ose: 10.
Purogiramu yedu yekurovedza kurashikirwa inofanirawo kusanganisira simba yekudzidzisa, somuenzaniso, kurwisa.
IP - chimiro, makumbo emufudzi-width kunze, maoko akarembera. Simudza rutsoka rworudyi mumabvi, dhonza mberi uye pasi - sunga. Mabvi ejoka rinotangira (kurudyi) maererano nepamusoro pasi 90 °, mabvi haatenderi kubva kumagunwe. Tinosimudza gumbo uye tiridzorera kune FE. Dzokorora katatu pamakumbo ose maviri.
Reverse lunge. IP ndiyo yakafanana. Hatisi kurwisa mberi, asi kumashure. Kudzokorora: 10 pamakumbo ose maviri.
Double lunge. PI yakafanana. Tinoita mapapiro mberi, uye tinozodzokera mberi tisingatauri kuI IP, asi pakarepo inoshanduka kuchinjwa kusana.
Dzidzirai nekutendera. Isu tinobatanidza makumbo pamusoro pemabvi nemafambisi uye tinoita matanho gumi munharaunda imwe neimwe. Kuita muviri unobatsira pakurasikirwa kwemazivi uye kuwanda kwemisimba kuwanikwa kwemakumbo.
Anodzidzira pasi
IP - yakarara pamusana, mabheji, mabheti, muviri unoramba uri pazvitsitsinho, zvigunwe zvakabvarurwa pasi, tarisa kumusoro. Tinobvarura pasi uye torsi nemapuranga. Pfungwa yekutaurirana ndeyekuti: zvitsitsinho nemafudzi emafudzi. Muviri unoita mutsara wakarurama, wakatarisana. Maoko anoramba ari pasi. Yakaderera kwemaminitsi mashoma, tinodzokera kuI IP. Tinodzokorora 15, nzira 3.
IP - yakarara pamusana, makumbo akasimudzwa vertically. Tinosimudza makumbo kune rumwe rutivi sezvinokwanisa uye tinoderedza. Isu tinogadzira. Kudzokorora: 10, inosvika 3.
IP - yakarara pamusana, makumbo akasimudzwa vertically. Tinoderedza makumbo edu mumwe nemumwe, tisingaiti pasi pasi, tinodzokera kuI IP, uye tinoderedza chikamu chechipiri. Tinoita 2 kusvika 15 nguva.
Tinopedza dambudziko rekudzidzira kwakanakisisa kwekuderedza uremu pamatanho -nhandare kana pamatanho ekupinda.
Isu takamira papuratifomu, takabata zvigunwe, asi imwe netsoka inofamba inzvimbo. Tinokwira zvigunwe uye tinodzokera kune FE. Saka itai nguva 15. Tinoomesa basa racho: tinoita zvimwe chetezvo kusimudza pamasokisi ose, asi isu tinotakura uremu pane imwe kana rumwe rutivi.
Dzokorora izvi zvakaoma katatu pavhiki, kushandura nemabasa ari mumagazini, mabheji uye kumashure. Siya rimwe zuva pavhiki kuti uzorore zvakakwana uye uwanezve.