"Hockey" ikukwera
Minofu ya miyendo ndi mabowo amagwira ntchito. Imani ndikuyang'ana makwerero, miyendo ikhale mbali yotsala, manja m'chiuno. Pewani mwendo wa kumanzere pa bondo, ikani phazi lamanja pamzere wachiwiri kumanzere kumanzere (gawo likupita patsogolo). Lembetsani mwendo wakumanja, ndikukoka phazi lamanzere ndikuliika pafupi ndi lamanja. Tengani phazi ndi phazi lanu lamanzere, ndiye - kulondola ndi kubwereza masewerawa kwa masekondi 30. Kenaka chitengeni mbali ina.
Kuchokera kumtunda kwa dziko lapansi
Mitundu ya kumbuyo, mapewa, matako, miyendo ndi ntchito yosindikizira. Konzani pakati pa phokoso loopsya la chinthu chapamwamba pamutu, penyani kutsogolo kwa iye, phazi likulumikizana. Tengani dzanja lirilonse ndikugwedeza galimoto kutsogolo ndikugwedeza patsogolo ndi pang'ono mosiyana. Manjawo "amayang'ana", tepiyo ndi yolimba. Khalani pansi kuti manja anu apange mzere umodzi ndi thupi. Sungani manja anu molunjika, koma osapanikizika m'magulu, pewani kumanja, kumbali. Bwererani ku malo oyamba ndi kubwereza ndi dzanja lanu lakumanzere. Pitirizani kusintha mbali.
Kulimbitsa Thupi
Mapazi m'lifupi la mapewa, manja ndi phazi lanu lamanzere, apange mapapu, akutsikira pansi mpaka thido lakumanzere likufanana ndi pansi. Yambani miyendo yanu ndikuyendetsa patsogolo, mutsike pa phazi lanu lamanja ndikukweza kumanzere kwanu. Bwerezani kwa masekondi 30, ndiye tsatirani zochitikazo kumbali ina. Minofu yothandizira komanso minofu imagwira ntchito. Landirani mpangidwe wa bar. Lembetsani chingwe choyang'ana pansi, kenako kumanzere, finyani m'manja mwanu, - mitengo ya palmu imayang'anizana. Ikani kanjedza yolondola pansi, ndiye kumanzere. Yambani manja anu ndikubwerera ku malo oyamba. Bwerezani.
Maso ndi miyendo yolunjika patsogolo
Matenda osokoneza, minofu ya miyendo ndi miyendo ntchito. Imani, miyendo yaying'ono mbali, mikono kumbuyo, zilembo zatsutsidwa, zimapita ku squat. Lembetsani mwendo wanu wakumanja, ndikupangira "punch" kutsogolo. Kenaka phazi lanu lamanja likhale patsogolo panu. Mukakhala mu squat, mutengere kulemera kwa mwendo ndikugwiritsanso ntchito "kukankha" ndi phazi lanu lakumanzere. Pitirizani kuchita masewerowa mwa kusintha miyendo.
"Tayani pamutu"
Mitundu-yowonjezera, minofu kumbuyo ndi mapewa amagwira ntchito. Onetsetsani kumapeto kwa chinthu chododometsa chokhazikika pa chinthu chokhazikika pa msinkhu wamagulu ndi kuima nacho kumbali yamanzere, miyendo yaying'ono kwambiri, mawondo akuwerama pang'ono. Gwirani chingwe chododometsa ndi manja anu onse, kuika kumanzere kumanzere kwa ntchafu, thupi limatembenuzidwira kumanzere, mikonoyo imangoyendetsedwa pamakona (kumangako kumangomangidwa). Fotokozani mkono wa arc simulator pamwamba pa mutu wanu, kukokera pansi pa bondo lakumanja ndipo panthawi yomweyi mutembenuzira phazi lanu lakumanzere ndi kutembenuzira thupi kumanja. Bweretsani kuti mubwerere ku malo oyamba. Bwerezani masekondi 30. Chitani zochitikazo mwanjira ina.
"Low start"
Minofu, miyendo, mapewa, manja, chifuwa ndi minofu-zolimbitsa ntchito. Tengani phokoso la nsalu, zidazo ziri pansi pa mapewa. Pangani phazi labwino "phazi" kumanja kudzanja lamanja, panthawi yomweyo pita kutsogolo kumanzere. Bwerezani kayendetsedwe kake, koma nthawi ino musunthire kumbuyo kwa mwendo wanu wamanzere ndi mkono wakanja. Pitirizani, ndi "sitepe" yina iliyonse.
Kutentha makilogalamu 600 pa ora!
Zojambulazi zimasintha pakati pa nthawi yapamwamba ndi sing'anga, ndikukakamiza kuti mupereke zabwino. Zochita za aerobicyi sizimangotentha mafuta. Zimakupangitsani inu kuumitsa, kumapangitsa mtima ndi mapapo. Kotero, mu masabata pang'ono mukhoza kuwonjezera katundu. Izi zidzakuthandizani kutentha makilogalamu ambiri popanda kuyesayesa kwina. Tsatirani ndondomeko yathu, kuchita pa cardio iliyonse kapena kunja. Kupititsa patsogolo kuchulukitsa kwa masewera olimbitsa thupi ndi zochitika zapakhomo kuti zisawonongeke kwambiri, kuwonjezera kukana, kuonjezera malingaliro, kuthamanga.
Kuukira kumbali pa masitepe
Mitundu ya miyendo ndi miyendo ikugwira ntchito. Imani pambali pa masitepe, manja m'chiuno. Ikani phazi lanu lamanja pa sitepe yachiwiri ndikuiwerama paondo, mutakweza manja anu patsogolo pa chifuwa chanu. Lembetsani mwendo wakumanja, muike kumanzere. Bwerezani maulendo 4, ndiye pitirizani kukweza kuchokera kumlendo wina. Kuthamanga pansi pa masitepe ndi kubwereza.
Kupukuta kwa miyendo pamalo a bar
Minofu yothandizira komanso minofu imagwira ntchito. Khalani kumanja, miyendo molunjika, kutsogolo kwa pansi, pansi pamphuwa. Ikani dzanja lanu lamanzere kuseri kwa mutu wanu, goli lanu likuloza. Kwezani mchiuno kuti thupi lichoke pamapewa kupita ku miyendo. Ikani bondo lakumanzere ku chifuwa. Bwererani ku malo oyamba, musamachepetse m'chiuno. Bwerezani masekondi 30. Chitani zochitikazo mwanjira ina.