Zovuta
Maphunzirowa amachokera pa mfundo zazikuluzikulu: Chitani zochitika 1 za mphamvu (8-15 kubwereza, zomwe zimatenga mphindi imodzi), kuzikambirana ndi magawo awiri pamphindi (mukhoza kuchita chimodzi mwazigawozo kapena kupanga gulu limodzi). Pa 1 mndandanda wapamwamba, mukufunikira mphindi 15. Kawiri pa sabata, chitani superseries 1-3, malingana ndi msinkhu wophunzitsira komanso nthawi yomwe mulipo. Ngati simugwiritsa ntchito miyezi itatu, yambani ndi 1 mndandanda wapamwamba. Mukamvetsetsa zovutazo, yonjezerani kuchuluka kwa superseries kuti 2. Ndipo ngati mwakonzekera bwino, yesetsani ma superseries awiri kuti muwaphunzitse. Osati nthawi yokwanira? Kenaka malire 1 mndandanda wapamwamba, kuphatikizapo mowonjezereka. Kumayambiriro ndi kumapeto kwa ntchito yopangira masewero olimbitsa thupi, yesani Mphindi Woyamba kwa mphindi zisanu ndi ziwiri: kuyima moyang'anizana ndi nsanja, yang'anani ndi phazi lamanja, kenaka phazi lamanzere. Kenaka tengani sitepe mmbuyo pa nsanja, yoyamba ndi phazi lamanja, kenako ndi kumanzere. Pakatha masekondi 30, sintha mtolo wotsogolera. Malizitsani ntchitoyi ndi machitidwe otambasula kwa magulu akuluakulu amitundu yosiyanasiyana, kuphatikizapo nsomba, misozi, mmbuyo, mapewa, mikono, ndi zinyundo. Gwiritsani kutambasula, osati kasupe, masekondi 15-20.
Mphamvu Zochita
1. Mahi pazigawo. Kuchita zolimbitsa thupi kumalimbitsa minofu ya mapewa, mmbuyo ndi manja. Imani moyang'anizana ndi masitepe. Ikani phazi lanu lamanja pa ilo. Manja owongoka ndi zitoliro akunyamulira patsogolo panu kuti akhale pamwamba pa mapewa, ndi dzanja lamanja pamwamba, ndi kumanzere pansi, mitengo ya kanjedza ikuyang'anizana. Pangani manja anu pansi mpaka kumanzere kwanu. Chitani chiwerengero choyenera cha kubwereza, kenaka musinthe miyendo yanu ndikubwezeretsanso masewerawo, ndikusunthira ku ntchafu yakumanja.
2. Kukhwima ndi kutsogolera V.
Kuchita zolimbitsa thupi kumalimbitsa minofu ya chifuwa, mapewa ndi triceps. Imani pa mawondo anu kutsogolo kwa mapeto a nsanja, mpumulo wa kanjedza m'mphepete mwake, manja owongoka. Yambani miyendo yanu ndikukwera kumapazi anu (ngati muli oyamba, khalani pansi). Sungani minofu ya makina osindikizira kuti thupi likhalitse mzere wolunjika kuchokera pamwamba kupita ku zidendene. Musati mutambasulire zidutswazo pambali, pezani. Kenaka kanikizani matako kumtunda kuti thupi liwoneke ngati lasinthidwa V, ndikuchepetseni zidendene pansi. Bwererani ku malo 2a ndi kubwereza zochitikazo. Tsatirani malamulo awa osavuta, ndipo ntchito yanu idzakhala yogwira komanso yotetezeka.
1. Gwiritsani ntchito masitepe kapena malo otsika otchinga ndi kutalika kwa masentimita 15-20, malingana ndi msinkhu wanu, msinkhu wokonzekera ndi chidziwitso cha kuyendetsa galimoto.
2. Phatikizani nyimbo yovina nyimbo, yomwe mungakhale nayo.
3. Ikani phazi lonse pa nsanja kuti mupewe kuvulala. Nthata imayendetsedwa, masamba a mapewa akugwirizanitsidwa.
4. Muzigwira ntchito yolemetsa, yomwe minofu idzakhala yabwino, koma panthawi yomweyi, njira yochita masewera olimbitsa thupi siidzakhala yovuta.
3. The arc. Kuchita zolimbitsa thupi kumalimbitsa minofu ya mapewa ndi triceps. Imani miyendo, miyendo pamodzi, mawondo apindika pang'ono. Katundu wochepa kuchokera pachiuno, thupi liyenera kukhala lolunjika. Manja owongoka ndi zitsulo zamphongo, mutengere kumbuyo kwake, musagwedeze panthawi imodzimodzi, palmu mukangoyang'ana kumbuyo. Osasintha malo ake, tambasulani manja anu kumbali ndi kuwatsogolera patsogolo panu. Zisokonezo ziyenera kufotokoza zosalala. Bweretsani manja anu ku malo awo oyambirira pambali yomweyo.
4. Kuwombera ndi kukweza manja. Kuchita masewera olimbitsa thupi kumawongolera ma biceps, minofu ya chifuwa, mapewa ndi pakati pamsana. Lembani kumbuyo kwanu, pa nsanja ndikukweza miyendo yanu yokhotakhota kuti miyendo ikhale yofanana pansi. Limbikitsani makina osindikizira, ndikukanikiza m'munsi kumbuyo ku nsanja. Ikani manja anu ndi ziphuphu pamtanda, mitengo ya kanjedza yang'anani. Kukonza malo a zitsulo ndi zida, gwirani manja. Popanda kugwedeza manja anu, muwanyamule pamutu panu, mutatsegulira manja anu. Bwererani ku malo, kenaka yambani manja anu.
Ngati mwachita kale kutsika kwa aerobics, kayendetsedwe kake kakudziwika bwino kwa inu. Ngati simukudziwa, mungathe kuzindikira izi mosavuta. Awapange kwa mphindi ziwiri pakati pa zozizwitsa zamagetsi zokha kapena mawonekedwe a zida zingapo. Tsatirani nyimbo ya nyimbo kapena dzifunseni nokha.
1. Imani moyang'anizana ndi masitepe, tengani phazi kuchokera ku phazi lamanja kupita kumanja kwa nsanja (kulemba 1), kenako kwezani mwendo wakumanzere (wopindika pa phazi 2) patsogolo panu. Lembetsani phazi lanu lakumanzere pansi (kuti mulole 3), bwererani pansi ndi phazi lanu lamanja (mutenge 4). Bwerezani kayendetsedwe ka phazi lanu lakumanzere. Kenaka tengani phazi kuchokera ku phazi lamanja ndikulowera kumanja kwa nsanja, katatu mzere kutsogolo bondo lamanzere (mwendo wa 2, 3 ndi 4), perekani pansi ndikuyika phazi lamanja. Pambuyo pa izi, khalani ndi maulendo amodzi kuchokera kumapazi a kumanja ndi kumanzere, kenako - kuyenda ndi knee katatu kukweza kale ndi phazi lamanzere.
2. Imani moyang'anizana ndi nsanja, ikani phazi lanu lamanja pamphepete mwake, ndipo kumanzere kumanzere. Tengani mobwerezabwereza pansi mpaka pakati pa nsanja yoyamba ndi ufulu, ndiye ndi phazi lamanzere. Chitani pansi 3 jumps "miyendo pamodzi - miyendo pamodzi." Bweretsani ligi kuchokera kumanzere kumanzere.
3. Imani pakati pa nsanja. Pitirizani kubwerera kumbuyo kwa phazi lamanja, phazi likhale pala zala. Kenaka phazi lanu lamanja likhale pa nsanja ndikupanga lunge ndi phazi lanu lakumanzere. Kuukira kulikonse kumachitika pa 1 mapikidwe.
4. Kusuntha uku kumachitidwa mofulumira: mukakwera pa nsanja simukuyenda, koma ngati kuti muthamangira. Chitani izi, nthawi iliyonse kusinthasintha miyendo.
5. Ikani phazi lakumanzere kumanzere kumbali ya nsanja, pomwepo phazi lamanja kumapeto. Kuchokera kumanzere kumanzere, tenga tsitsi kubwerera pansi pambali pa nsanja, kutembenukira ndi mbali yoyenera pa nsanja. Ikani phazi lamanja kulamanzere. Bwerezani kayendetsedwe ka phazi lamanja. Kuti muwonjezere mphamvu, tsatirani masitepe onse ndi matalikiti aakulu, monga kutsika, ndipo osayika phazi chifukwa cha 4, koma pangani phazi limodzi.
6. Pita kumbali yako yamanja ku nsanja, ikani phazi lako lamanja. Dulani ndi phazi lanu lamanzere pa nsanja, ndipo khalani ndi mwendo wamanja nthawi yomweyo, mukugwada. Tengani phazi kumbali pansi ndi phazi lamanja, ndipo yikani kumanzere. Bwerezani kayendetsedwe ka phazi lanu lakumanzere. Kuchita masewera olimbitsa thupi kumalimbitsa minofu ya mapewa, mmbuyo ndi triceps. Khalani m'mphepete mwa nsanja, miyendo pamodzi. Gwirani manja anu kuzungulira m'mphepete mwake, makomowa akugwedezeka. Kenaka mosamala "pezani" papulatifomu, kuchepetsa matako.