Tabata hairevi kudzidziswa kwakakosha, asi kubvira pakudzidziswa kwakanyanya, pamberi pezvirwere zvepfungwa, zviri nani kuramba nzira iyi yekurasikirwa.
Nzira yefodya yakagadzirirwa vanhu vane utano vasina nguva kana chido chekupinda chero zvikoro zvakakosha kuitira kuti vawane mafomu akanaka. Nokudaro, kunodzidzisa nenzira yefodya kunoitwa munguva pfupi inotoneka - kubva pamaminitsi mana kusvika kumakumi maviri.
Dambudziko redu rekuita maitiro nenzira yefodya ine maitiro mashanu emaminitsi mana oga oga. Kutaura zvazviri, kudzidzira pachavo mukurovedza uku kuchave kwakanyanya nenzira yefodya, uye nzira 5 - iyi inongororwa, kuitira kuti tisakanganwa kuti tirikudziridza zvikamu 5 zvemuviri.
Nzira yekutanga neyechipiri mumutambo wezvidzidzo zveprotocol yefivha ndeyemakumbo, chechitatu - kune maoko, chechina nechishanu - kumagazini.
Kudzidzira pane nzira yefodya
- Jump rope - 20 seconds of jumps, 10 seconds of rest and so 4 minutes.
- Downs nama squats - tinoenda mberi nerutsoka rworudyi, saka tinoita squat kurudyi nekudzoka zvakare kupinda mukodzero yakarurama. Tinobvisa gumbo muI IP, uye zvinoita zvakafanana nejoko roruboshwe uye shandura kune rumwe rutivi kwemaminitsi makumi maviri. Zvadaro maminitsi gumi ekuzorora uye zvose zvinodzokorora maminitsi mana.
- Isu tinotora zviduku-maoko nemaoko dumbbells pamberi pebhokisi. Tinoisa mapiro nemaoko maviri mberi, uye zvino kurasa kumwechete kana kuti kukanganisa tinoita. Nokudaro, tinofamba-mberi uye mberi. Dzokorora kwemasekondi makumi maviri, ipapo zorora kwemasekondi gumi uye saizvozvo kwemaminitsi maviri.
- Isu tinomira mberi, maoko anoderedzwa uye akasununguka, pamhepo yakawanda yatinopinda nemaoko edu kumativi, pasina kupfugama mapapiro edu kusvika kumugumo, tinoedza kuvhara mashizha pane izvi. Tinodzokorora nekupedza kwemaminitsi makumi maviri - kuishandisa, 10 seconds - zororo, 2 maminitsi.
- Isu tinovata pasi pamubhedha, tendamira mberi, zvishoma nezvishoma tinobvisa makumbo edu, chiuno chacho chakanyatsomanikidzwa kusvika pasi. Isu tinokanda miyendo mberi apo isu tinosunungura, makumbo anotambanudza uye kunamatira pamabvi. Isu tinoita maminitsi maviri - masekondi makumi maviri ekushanda, masekondi gumi anozorora.
- "Bike" - shanda netsoka dzako, sezvakaitwa mubasa rekare, ingowedzera kupopotedzana kwemashizha nemaoko ako mushure memusoro wako, uye kuchinja kwemuviri wose. Tinogadzira 4 seti yemasekondi makumi maviri nemaminitsi gumi ekuzorora.
- Isu tinowedzera kusimbiswa kwenhema, uye kubva munzvimbo ino tinorwisa kuputira mberi nekukwira nemaoko zvakasiyana. Isu tinongoita denderedzwa rimwe chete kwemaminitsi makumi maviri, uye zorora kwemasvondo gumi.
- "Dombo-muchengeti" - tinochengetedza mamiriro emuviri semuitiro wepakutanga, asi tinoshanda nemakumbo edu - tinotora katatu netsoka imwe neimwe, kutanga tinoderedza gumbo kubva kune rumwe rutivi, uye pakati, nepasi pachedu, uye tinoderedza zvakare kuF FE. Isu tinoshandisa makumbo, tinoita imwe denderedzwa.
- Tinorara pasi mudumbu, maoko anonamatira pamakumbo uye anosimudza nemuviri pakubuda. Isu tinoita denderedzwa 1.
- Tinowedzera kusimbisa nhema pamusoro pezvinyorwa zvishoma, zvishoma nezvishoma zvinopinda mukati mechiratidzo chekunyengera-tinoisa chanza cheruoko rworuboshwe padenga, zvino chakanaka, tinozvidzikira pasi pasi nechokusimudzira ruoko rworuboshwe, zvino rakarurama uye kusvika pakuguma kwechikamu chechipiri chechipiri.
- Tinowedzera kusimbisa nhema, pamhepo, tinoisa ruoko pamberi pedu pamwero wepafudzi - 1 denderedzwa.
- Dzokorora basa racho "Climber".
- Tinodzokorora chiito che 9.
- Tinodzokorora chiito chegumi.