Munotatamura kurovedza vasati nokudzidziswa

Kuti arege kuwana tsandanyama panguva kunowedzera kudzidzisa, uye kuitira kudzivisa kukuvara ari mapfundo, zvinokosha kuita ndichisveerera kurovedza. Vane fanira Nhanganyaya chikamu mukurovedza agadzirire muviri kuti kuzvidya mwoyo. Kana nounyanzvi akaita ushamwari-up kwete chete kunoderedza mukana wokuti kukuvara, asi kunowedzerawo kubudirira chikuru chikamu kurovedza. Kunze regadziriro muviri kuti anodziya pamberi muviri kwemaminitsi 5-12. Haufaniri nenguva yakawanda nayo, zvikasadaro mauto kuti vakawanda kudzidziswa kungasava zvakakwana.

Panguva inodziya-up uye kwakawedzera ropa riyerere kuti tsandanyama aishingaira yaipiwa pamwe okisijeni uye zvinokosha muviri. Apo "chando" tsandanyama kazhinji vakuvara, yakabvaruka nemarunda uye tsandanyama fibers.

Warming angava akasiyana. Zvinoenderana nokuti ari kuita mukwikwidzi. Inogona kuva zvakafanana muviri sezvo huru kunzwisisa, asi dzisina zvikuru. Zvinokurudzirwa kuti ndichisveerera kurovedza nokuda mapoka ose tsandanyama muviri.

basketball maekisesaizi

Perfect nokuti up tsandanyama zvichafashukira nyore run. It kunogona kuitwa zvose mumba uye panze. Unogona kumhanya kumhanyisa obbegat zvinhu siyana kana Racks. Excellent agadzirire mitoro inoyerera humwewo ejection mberi (kana shure) ngaatarire makumbo. Unogona kumhanya kumusoro anosimudza yehudyu yakaderera gumbo achichinja fambisa kumashure. Kumhanya Side Matanho zvakanaka rematsutso tsandanyama. Anomanyira kuruboshwe kana kurudyi (chijana).

"Lezginka"

Kufambira muchinjikwa-danho, ose kutendeukira padivi. Ndezvemhuri sezvinotevera: kuruboshwe gumbo apo dzekufambira mberi kurudyi skrestnye akaisa shure kana mberi zvakanaka. Asi iye akanga rokurudyi chete anoita sangano kurudyi. Zvakafanana zvinogona kuitwa kurutivi rworuboshwe.

Warm-up anoratidza kuti hunde

1. Rongai makumbo isiri zvikuru uye zvandakatonga mafungiro mberi, maererano uriri neminwe yenyu. Kuswatura, zvakabaya muviri namanhede. Panyaya iyi, makumbo - nokuti pamafudzi upamhi kunze. Izvi Munotatamura muchiitwa anodziya tsandanyama ari kumashure uye shure pazvidya uye bandauko bhandi.
2. sanganisa maoko uye mutumbi tilted mberi. Majana noruoko rwenyu rworudyi minwe netsoka kuruboshwe, akashandura muviri, asi ruoko rworuboshwe Uchibviswa perpendicular kumuviri shure. Izvozvo rumwe ruoko uye tsoka.
3. Isa maoko enyu shure musoro wako uye muite divi Bends, kuedza kubata kugokora hudyu.

Muchiitwa nokuti tsoka

1. Perfect muviri inodziya tsoka - mahi. Vanogona kuitwa mumaoko, kana nokuku. Nokuti zviri nani mutoro pasi, nani kuva rutsigiro maoko Somuenzaniso, kuvimba nechigaro kana rusvingo mbariro. Nokudaro, muviri vacharamba vaine mwero uye up tsandanyama kuchabatsira.
2. Kana zvatinosiita inodziya-up kurovedza zvokudya kumusoro, unogona kuita zvinotevera zviitwa kuti anodziya: asi rinotsemuka (untrained vatambi vanogona kuita polushpagat), tinoedza mumaoko shure kwake. Kana usingagoni kuzviita, chete kuti kukwanisa kubata minwe yoruoko akatarisana maoko. Change maoko. Hunde panguva iyoyowo anochengeta yakarurama, mapendekete ake anombotwasanudza uye rwakatambanudzwa.
3. Excellent kupisa pamusoro tsandanyama pakati pazvidya kurwiswa. Vanogona kuitwa kurutivi kana neshure. Feet igadzikwe sezvo kure nomumwe. Hunde yacho zvaitambidzwa rutsoka kuruboshwe pashure kuurayiwa inofanira kuva mbiri kana nhatu springy squat, kuti majana muviri kurudyi, mhanyai chitubu squat rwuno.

All zvaungasarudza izvi zvinogona kushandiswa ndichisveerera kurovedza mukirasi yokurovedza muviri, somuenzaniso, kuchikoro.