Ikani bokosi - kutentha mafuta mu mphindi imodzi!

Zamkatimu

Kodi minofu imagwira ntchito mu barani? Kodi ndibwino bwanji kuti muzichita masewera olimbitsa thupi? Kulemera ndi kusinthasintha kwa bokosi la masewero olimbitsa thupi Chiwerengero cha njira Zomwe zimathandizira ndi kupweteka kwa nsapato

Zochita masewera otchuka kwambiri ndi bar. Pogwiritsidwa ntchito molondola, mumagwiritsa ntchito gawo la mkango mwa minofu ya thupi. Pali mitundu yambiri ndi kulemera kwa miyezo yolemetsa, yomwe idzapindulitsa kwambiri maphunziro ndipo idzalowetseratu masewera olimbitsa thupi kuti asunge ndi kukonza chiwerengerocho. Kotero, ife tikugawana nanu chinsinsi cha momwe mungagwiritsire ntchito moyenera galasi kwa makina osindikizira pogwiritsa ntchito zithunzi ndi mavidiyo.

Kodi minofu imagwira ntchito mu barani?

Mphepete mwachitsulo mmanja imakhudza mbali ya kutsogolo kwa thupi: minofu ya makina osindikizira, mchuuno, ana a ng'ombe, malamba a pamapewa ngakhale minofu yoyenda kumbuyo. Onani chithunzi cha bar.

Mzere wotsatira umatulutsira kunja kwa mwendo (wotsatira), umalimbitsa mwamphamvu zolemba za oblique ndipo umaphatikizapo gulu losokoneza bongo. Amachotsa mbali zamphongo ndi "makutu" m'chiuno.

Gwiritsani ntchito mzere wotsitsimutsa ndi wovuta kumbuyo, kumbuyo kwa mikono, miyendo ndi ansembe. Ngati mutayima monga chonchi kwa mphindi imodzi, mudzamva minofu yonse m'thupi mwathunthu.

Kodi ndibwino bwanji kuti muzichita masewera olimbitsa thupi?

Zambiri zimadalira njira yogwiritsira ntchito, ngakhalenso kuchuluka kwa ndalama zomwe ntchitoyi idzawotche. Ntchito yabwino imayambitsa minofu yonse ndikuchotsa mafuta osokoneza bongo m'madera ovuta. Tiyeni tiphunzire momwe tingagwiritsire ntchito moyenera mu chithunzi ndi kanema!

Mzere wachikale pamanja

1. Ikani pansi ndikuwongolera thupi, kudalira manja anu.
2. Pukutani mmimba ndi m'mimba.
3. Khulupirirani zala zala.
4. Gwirizanitsani malowa kuti mapewa, ziwalo ndi zidendene zikhale ndi mzere wosakanikirana. Mabulu, mabala ndi mapewa anali pambali ya madigiri 90.

Zolakwika zofanana:

• kusokoneza kumbuyo kumbuyo;
• kuwonekera kwa ansembe;
• manja kutsogolo kwa thunthu;
• mapazi oikidwa kwambiri;
• mutu wabwereranso.

Ngati mumapezeka mndandanda wa zolakwika, konzani njirayi. Plank ndi ntchito yosautsa, koma ntchito ya tsiku ndi tsiku pa magulu ena a minofu, ngati sakuyendetsedwa bwino, imabweretsa zotsatira zovulaza pamphuno ndi m'magulu.

Musanyamule kulemera kwanu, ndikutsogolera thupi. Nchifukwa chiyani mungachepetse ntchito ngati cholinga chanu ndi thupi laling'ono? Musayimire masekondi 60, ingozisiya, koma mwangwiro.

Gwiritsani ntchito nsapato kumbali

1. Lembani pambali panu ndi kukweza thupi, kudalira mkono wowongoka.
2. Gwirizanitsani thupi ndikuyika zala zanu pansi.
3. Kwezerani pakhosi ndi miyendo.
4. Pukutani thupi lonse momwe mungathere kuchokera pansi.

Zolakwika zofanana:

• Mapazi amaima patali;
• kumagwedeza thupi, kulimbitsa katundu pamapewa;
• munthu amabwera kutsogolo kuti athetse masewerawo;
• munthu amatha kuika thupi lake kulemera, kuika paphewa;
• pang'ono amagwirana chanza pamphuno.

Ntchito yabwino imapereka chilango. Kuphatikiza apo, zovala zolimbitsa thupi panthawi yomwe ali ndi pakati sizinayesedwe. M'malo mwake, kulimbitsa minofu ndi chikoka cha chiwerengero kumathandizira kubereka ndi nthawi yobereka mwanayo.

Sinthani mzere

1. Timakhala pansi, manja athu atatsalira kumbuyo kwathu kumbali ya mapewa athu.
2. Maburashi amawatumizira kumapazi.
3. Timatambasula miyendo, kudalira phazi ndikukweza mapepala.
4. Sungani thupi lokhazikika kwa mphindi imodzi kapena kuposerapo.

Zolakwika zofanana:

• pelvis pansi;
• miyendo imasiyanitsa;
• maburashi akuwoneka mosiyana;
• mutu waponyedwa mmbuyo;
• munthuyo amanyamula kulemera kwa thupi mmanja mwake.

Pano pali masewera olimbitsa thupi, komwe kumbuyo, chiuno, ndi m'chiuno (ntchafu) zidzagwira ntchito. Ndipo kuti kusunga masekondi 60 mu malo amodzi oyamba kumene kuli kosatheka. Peŵani zolakwitsa, ndipo thupi lanu lidzasintha pambuyo pa sabata la makalasi.

Kulemera ndi kusinthasintha kwa nsapato

Ngati kawiri kawiri barani ikuwoneka ngati chinthu chosatheka, koma kuti awongole thupi ndi kuimirira kwa mphindi imodzi pamphindi yopeka, ndiye mu sabata kapena awiri simudzakhala ndi katundu wamba. Choncho, alangizi othandizira ndi oga masters anabwera ndi mavuto osiyanasiyana a bar ndipo ngakhale zochita ndi dumbbells mu malo awa.

Timapereka zosiyana zogwirira ntchito, ndemanga zomwe zimayankhula za chiwerengero chonse ndi kulimbikitsa zotsatira.

Bwalo lopitirira ndi mapazi ena osasunthika akugwedeza bulu, m'chiuno ndi kumbuyo. Yesani!

Ndipo apa pali chida china chapamwamba choyendetsera zolimba, mapepala, kumbuyo - inde, thupi lonse! Kuti muwone bwino, yaniketseni zilembo pamtambo kapena kuyika thumba la mchenga m'mimba mwanu.

Konzekerani kulemera kwotsatira pa udindo pa manja enieni. Othandizira athu olemba ntchito anayesa ntchitoyi: atsikana, ngati mukuyimira mphindi 1-2 ndikuwonjezera kayendetsedwe kake, ndiye mudzamva manja anu, miyendo ndi nsana ngati kale.

Ndipo apa pali zochepa zina zomwe mungasankhe kuti mupange kupopera kwakukulu kwa thupi!

Kodi mumalota zitsulo zachitsulo ndi zachikazi? Yesani zochitika za "Spiderman mu Plank".

Chiwerengero cha njira

Choncho, njira zomwe mungagwiritsire ntchito panyanja, ndipo tsopano ganizirani za njira zingapo zogwiritsira ntchito bar. Malo alionse amanyamula lamba la pamapewa, makina osindikizira ndi kumbuyo, kotero sitisowa kugwira ntchito ndi malo osokoneza. Timapereka chithandizo chotsatira:

• Gwiritsani ntchito malo atatu okhalapo kwa mphindi imodzi. Bwerezani katatu padera pakati pa njira za mphindi 3-5;
• Dulani + kayendetsedwe kake (kutambasula mkono, kubwezeretsa mwendo, kukweza chipika). Zosankha 3 pa njira ziwiri;
• Chotupa muzitsulo - zochita 3, zolaula - zochita 3. Popanda kubwereza, ndi zosokoneza pambuyo pa katatu.

Samalani, yesetsani chikwangwani pambuyo pa mchere wa mchere komanso mutsipa wa msanawo mutachita nawo chidwi. Musamachite zosiyana zosiyana. Mukamamva kupweteka koyamba, lekani ntchitoyi.

Zochita ndi kupweteka kwa zovala zolimbitsa thupi

Ntchito imodzi yokha komanso zosankha khumi ndi ziwiri zingasinthe chiwerengero chanu mu masabata awiri. Zina mwa ubwino zomwe timaziwona:

• katundu waukulu pa minofu mu malo otsika;
• Mitundu itatu yayikulu ya makoswe amagwira ntchito m'thupi lonse;
• minofu imakula;
• kulimbikitsa lamba la pamapewa, kusiya mikono kumaliseche;
• njira ya kupuma bwino ikuchitika;
• kuchita masewerowa nthawi iliyonse, pena paliponse ngakhale kuntchito;
• kumatulutsa thupi ndikuwongolera dongosolo la mtima;
• simukusowa zipangizo zina zamasewera;
• yoyenera kwa usinkhu uliwonse ndi utoto;
• amawotcha mafuta.

Zotsutsanazi zikuphatikizapo matenda omwe amaletsa masewera. Komanso kuchepetsa anthu aulesi - ndi kovuta kupereka nthawi yoyamba.

Kuti mukhale ndi zolinga, yesani kugwiritsa ntchito "Gwiritsani ntchito" pulogalamu yanu ku foni yanu kapena penyani pasitimu.

Tikufuna mpikisano wa masewera ndi maphunziro abwino!