Special kumhanya kurovedza mitambo

Kuva mumhanyi rakanaka, hazvina kukwana chete kurovedza zuva nezuva. Zvinobatsira kuva inokosha kumhanya kurovedza, kana sezvo dzinonzi, ari SBU. Ngationei kuti kurovedza izvi uye sei kubatsira zvemitambo.

General unhu uye zvakanakira

Saka, chinokosha kumhanya kurovedza - dzidzo Zvivako, izvo kunonatsiridza kuita iri mutambo. Yose ndeyokuti vanokurukura kwete kumhanya unyanzvi, asi simba unhu. SBU zvakanaka sei:

1. Kufambisa.

2. straightness kuti run.

3. Mamiriro, nzvimbo muviri, maoko uye musoro.

4. Kufema.

5. Performance tsandanyama dzinobatanidzwa munhangemutange.

6. Movement.

7. tsandanyama kuhukura uye musana.

Ndivo zvinokosha mirayiridzo, izvo hunovapo rubatsiro SBU. Kubva neimwe muviri mutambi anotora zvaanoda panguva. Kubudirira kunoenderana kunyatsosarudza ari zvakaoma, nhamba rinovira, daro uye inogara zviitwa izvi nevamwe zvinhu kudzidziswa.

Special kumhanya kurovedza: matambudziko uye zvikanganiso

Akatakura kubva SBU, vanofanira kunzwisisa kuti anooneka mugumisiro mangwana uchava. Lovemore shoma kusuduruka, nokuda kukura kwesimba, pane kuwedzera unyanzvi. Matambudziko anowanikwa vatambi pamwe SBU, sezvinoita mutemo, muri munhu. Mumwe nomumwe nenzira yavo vanodudzira yechiitwa uye vanohuita yavo, kazhinji zvikuru anosetsa nenzira.

The inonyanya kukanganisa kana uchishandisa SSU:

1. Usava mamiriro.

2. kuomarara afemeruke uye kufamba.

3. Tarirai pasi.

4. kufanira kusungika mumuviri. Gakava vanofanira alternated pamwe kuzvivaraidza.

Zvakadzama ichakurukurwa chikanganiso neimwe muviri yoga.

Special kumhanya anoratidza zvakaoma chokuti nomutambi haaoni pachake kubva kunze. Naizvozvo, haigoni vakazvimiririra kuongorora zviito zvavo uye Technology.

Sei maekisesaizi

SBU anogona kuita zvose sezvo noushamwari-up pamberi run, uye somunhu Workout wakakwana. Ko vanofanira kugara vachiongorora zvokushandisa kunyatsoongorora. Daro uye uwandu seti zvinobva gym pamwero. Usamhanye kuita dzidzo yokutanga rose purogiramu SBU. Kana uri mutsva, kunyange zvakanaka vaurayiwa kurovedza achava simba zvokuti kunonoka kutanga tsandanyama soreness mangwana.

Saka, isu ongorora kunzwisisa chinokosha kumhanya zviitwa kuti vatambi uye vanhuwo dzokumhanya.

Inoyerera Shin yakatokura

Vanhu vazhinji yeuka pachiitwa ichi nedzidzo chaiko. Pfungwa yacho iri nyore - unofanira kubata achangopfuura magaro ane kunonyanyisa maitikiro uye risingamboshandisi danho. Maoko anogona kufamba kana kuti shure dzakavharika. zvikanganiso Common: makumbo abvunza pamusoro netsoka yose, kufambira mberi (basa - kuti yakawanda sezvingabvira yakatokura, kwete kumhanya chinhambwe nokukurumidza), kuomarara maoko (havafaniri kuva zvakasimba akamanikidzwa kuti muviri), mweya wakabata uye amplitude diki (nani kuita reps vashoma, asi nemazvo).

Kupererwa aine chidya anosimudza

Panowo hapana nzvimbo kukurumidza. Kutanga Rutsigiro gumbo, unofanira kunhonga yakakwirira sezvinobvira Centrifugal rorudyi. Sezvo ari wokutanga muviri, zvakakosha kutevera yakakwirira kakawanda gumbo anosimudza. Pamapfudzi apo kutyaira chinofanira vagadzikana uye maoko - vakatsunga panguva emaoko. Kutsigira gumbo uye mutumbi vanofanira kuumba chete mutsetse. Zvakakosha kuti nguva dzose shure yakanga sandarara. Beginners vanogona kushanda nemaoko enyu, uye ruzivo Vamhanyi vanowanzotevedzera putira maoko shure kwake. Common Zvikanganiso: kuisa rutsoka norutsoka rose (masokisi basa chete), kunyanya squat, maoko varanda.

Wakamhanyira yakarurama makumbo

Makumbo vanoshanda se chigero. Zvakakosha kuti vari kuchengeta kumeso uye kumhara akatora nzvimbo nechemberi chikamu rutsoka. Pano, kusiyana rapfuura SBU, zvakakosha kuenda mberi nokukurumidza. Kuti yamunenge, mutumbi zvokudya shure zvishoma. Kwakapiwa kuti chinangwa iri kuenderera mberi, maoko zvinoshingaira. Typical zvikanganiso: gumbo curl they, pasi kumhanya, achiwana pamusoro chitsitsinho.

Deer run

basa iri rinomiririra kwetunhu achimhanya nokuuruka. For beginners kwakapiwa zvakaoma, asi kuti mukudzidzire zvichiri zvakakodzera. Kuti zvive nyore kutevera basa makumbo, fungidzira pamberi penyu imwe chipingamupinyi, zvakadai somunhu danda. Kubudikidza naye, unofanira kusvetuka mumwe gumbo, vakafugama panguva ibvi panguva iyoyowo. The gumbo wechipiri anoramba mira. Hands nokushingaira kubatsira muviri kutama. zvikanganiso Common: kuisa rutsoka norutsoka yose, maoko mitsipa, tarisa, achitarisa pasi, zvakare kukurumidza kufamba nokuda achisvetukasvetuka iri rinochinjwa kuva nyore basketball.

bhasikoro

Izvi haisi bhasikoro kuti kunyepa uye anorovedza abdominal tsandanyama. nhangemutange ichi, umo makumbo kufamba sokunge vakanga pedaling bhasikoro. Saka pane mberi. Kutanga Rutsigiro gumbo, unofanira kutora wechipiri hudyu rutsoka mberi uye kuti "Raking" inofamba pasi uye shure. Ndiyo "Raking" inofamba vanofanira kuva zvakasimba zvikuru. Hands kubatsira chaizvo nokushingaira, sezvo pane kudiwa achisvetukasvetuka wakanaka kunze. Typical zvikanganiso: diki amplitude makumbo, maoko passivity.

lunges

Zvino unogona pakupedzisira kutora uzorore achimhanya nokuuruka. Pano munofanira kuita Inongovawo widest zvinobvira matanho ane yakadzika squat. In pachiitwa ichi, mukusiyana kuna yapfuura, rutsoka kumberi anoiswa pamusoro chitsitsinho. Panoperera yechiitwa kunogona nokukurumidza nokuda 30-50 mamita. Kana ukaita zvakanaka, zuva rinotevera tsoka dzake vachaziva marwadzo ichi zvikuru. Zvisinei, izvi "yakarurama nzira" kushandiswawo vamwe kumhanya kurovedza inokosha. zvikanganiso Common: nenhokwe, duku amplitude, kuvenga pasina nokusimudza makakatanwa ari maoko, iri kuresa kana pfupi danho, kuchinja tsoka apo richishingirira kubvisa.

mincing run

In pachiitwa ichi, unofanira kuita matanho duku pakureba asina kupfuura tsoka dzenyu. Kumhara kunoitika pamusoro toe. Munguva kufamba muviri wose vasununguke, maoko enyu kufamba takasununguka. Sezvo aitamba vatambi, zvichiita mincing matanho, unofanira kupa kuzvirovedza yakashapa cream. Zvikanganiso: nokunyanyisa tsandanyama makakatanwa, kumhanya, refu stride, achiwana pamusoro chitsitsinho.

Achitiza asvetuka rimwe gumbo

Cherechedzai inofanira kubhadharwa kuti basketball gumbo. Zvinofanira kuva zvakakwana yakananga, asi kutsigira gumbo hwakakungwa panguva ibvi kuna inenge yakarurama angled. Unofanira kusunda zvichikwira, kwete mberi. yakaderera Kasira, regai kumhanyira. Zvikanganiso: amplitude duku, pusa maoko, vachisvetuka mberi.

Achitiza asvetuka netsoka mumwe uye achiwana namakumbo maviri

Kubva yakapfuura zvakasiyana chete pachiitwa raunoda kunyika netsoka vose, kwete chete.

Kusvetuka yakarurama gumbo

Sapakutanga, ari kusvetuka rinoumbwa rimwe gumbo, asi zvino makumbo vanofanira zvachose twasu. Ndiko, kushanda Shin. Hands kubatsira. zvikanganiso Typical: gumbo curl they, kuisa rutsoka norutsoka yose, kurumidzai, tarirai pasi, makakatanwa mumaoko ake.

Nokuuruka imwe neimwe gumbo

Pachiitwa ichi, tinofanira makumbo simba, saka kana iwe uri munhu ruzivo, mugoisiira akazotevera. Zvazviri, hapana chakaoma. Imi chete vanofanira kusvetukira mberi vakadengezera rimwe gumbo. Nokukurumidza inofanira kuva zvokuti unogona kudzora muviri wako. Edza kuramba achirurama mutsetse. Kuti zvive nyore kuramba nechiyero, batsira ruoko.

Common zvikanganiso: "Plugging" makumbo uranda muviri uye Centrifugal gumbo (nhengo dzose dzomuviri mumwe kupfuura kutsigira gumbo anofanira kuva vagadzikana), kukanganiswa muviri.

Heunoi iye, chaiye unyanzvi kuti kumhanya kurovedza. Sezvaunogona kuona, hapana kwakaoma. Zvisinei, kuita SBU hakusi nyore. Zvakakosha kuti kutevera zvakakodzera unyanzvi, kufema, rectilinear inofamba. Uye nei zvichikosha, tinodzidza pazasi.

Nei Technology

Equipment chaiyo kumhanya zviitwa zvinofanira kutevedzerwa zvakakwana. Zvikasadaro, zvose zvikanganiso nemusoro uye akatakura pamusoro kumhanya. Zvichaitika nokukurumidza kuti uchaita kunyange cherechedzai. Saka, kana uri aiming kuti mugumisiro wakanaka, ngwarira. imi mose kuita zvakarurama, pasina kurumidza, nokunzwisisa zviri kuitika uye kudzora zvizere. Special kumhanya kurovedza mitambo zvinodiwa kuti tsandanyama kudzidziswa uye kubudirira mune mutambi anomhanya unyanzvi zvakanaka, saka usaregeredza navo.

mhedziso

Saka, nhasi takadzidza kuti SBU ndechokuti vopa mutambi uye sei kuti vazviite nomazvo. Kuwedzera pamuchinjikwa-nyika, muchinjikwa-nyika-chaizvo muviri hopping zvadzidzwa. Chikonzero chacho chiri pachena. Pashure pezvose, vachisvetuka, achimhanya uye kushanda zvakafanana mapoka tsandanyama. Izvi mitambo kufanana. Naizvozvo zvakafanira kuti kurovedza zvakaoma kusvetuka uye chinokosha kumhanya kurovedza. Photos uye hwakadzama Rondedzero kuchakubatsira kukurumidza kunzwisisa ichi kana kuti muviri. Tinoda uri zvemitambo ubudirire! Uye musakanganwa kuti utano nguva kupfuura runako uye zvayakawana!