Sei I ruoko kuti beginners

Munotatamura pamusoro tambo - unyanzvi chinokosha kuti vanhu vaibatanidzwa zvombo, kutamba kana nhamba Skating, kuti deftly kuratidza mukana wokushandiswa tsoka uye kwete kuti akakuvara.

Zvisinei, Munotatamura gumbo riri kubatsira vose. Chokwadi vose nemarunda uye tsandanyama dzomuviri dziri zvinodyidzana. Kana rimwe boka dzichakurukurwa muhurukuro, uye mumwe haasi - haazorambi mberi. Saka, kudzidziswa kunzwisisa kunosanganisira kurovedza inokubvumirai kwete chete kutambanudza tsandanyama mapoka ose, asi ruramisa mamiriro, zvinoumba mutete mufananidzo, kuderedza mwero mafuta, vane kunobatsirawo kumunetsawo. Kuti vawane zvibereko zvakakosha kucherechedza mabasa michina uye kugara kurovedzwa purogiramu.

The mutsva anofanira kunzwisisa zvakajeka nei aifanira kutambanudza makumbo uye zvinokosha. Kuvapo chinangwa chaicho uye chido chikuru pamwe chete kunyatsoshanda of zvakaoma - ndiyo abudirire. Munotatamura nokuti Beginners kutanga nyore Muchiitwa vanofanira omesa kwenguva. Ndisakuvara Kukuvara kubvumira 5-10 miniti ushamwari-up mberi. Kuti aite izvi, unofanira kumhanya, kusvetuka tambo. Pane imwe shanduro Workout. Feet vanofanira papfudzi-upamhi kunze. Mhanyai zvinotevera zvinokosha:

1. anononoka dzeraundi kutenderera musoro 5 nguva kurutivi rumwe norumwe. Izvi zvichaita kuti kutambanudza pamutsipa netsandanyama.

2. vachishandisa kutenderera pamafudzi mberi uye shure (5 times).

3. Hands dziri bhandi. Ari kurerekera pana 2 kupomba kwakasiyana-siyana kuti 5 pazvinhu.

4. Hands pabhandi rake. Vachishandisa kutenderera muhudyu kurutivi rumwe norumwe kuti 5 nguva.

5. Hands pamberi penyu. Simudza gumbo rako panguva ibvi uye kuita majana 5 nguva kuruboshwe uye kurudyi.

6. Maoko akadonha kuna namabvi ake, ake tsoka pokutangira chinzvimbo. Ita ibvi kutenderera mukati, ipapo chokunze (5 times).

7. maoko pamabvi, tsoka pamwe. Tenderera mabvi 5 nguva mune imwe uye rimwe divi.

8. Regulation "hwatata". Tsoka dzavo kupfuura pamapfudzi, ugare netsoka rweruboshwe, kodzero kudhonza munzira. Zvakakodzera kuti makumbo kupomba noruoko pasi, ruoko rwake pamusoro pechidya zvinotsigira gumbo. Ita 10 kusvika 15 nguva kumativi ose.

9. Mahi rutsoka mberi (10 times), ibvi asingadi wira. Vanofanira kutanga pasi amplitude uye zvishoma nezvishoma vachiwedzera nayo.

kunze 10. Circular yokutanga yakarurama gumbo ndatsamwa, ipapo nechomukati (pa 10). Dzokorora imwe neimwe gumbo.

11. Mahi rutsoka yakarurama kurudyi, ipapo kuruboshwe. Kutsigira gumbo inogona hwakakungwa zvishoma panguva ibvi, asi flywheel kunofanira kuva kwakanaka (10 times).

12. Mahi yakarurama gumbo shure (10 times).

Zunzai makumbo enyu, ngavandipe usanetseka zvishoma. Next, mupe anofungidzirwa-siyana zvinokosha muviri, izvo anoitwa pashure ndichisveerera kuti beginners.

№1. "Akatambanudza kubva nokumira-1." Tanga chinzvimbo: tsoka papfudzi-upamhi kunze. Ndatura befu uye exhale, vanobwembura mberi, kuedza kutora guru zvigunwe. Need kufonyora nechemuchiuno, seri inofanira ngaatarire. Kiya chinzvimbo kubva masekondi 30 kusvika 1 miniti. Chiitwa ichi anodiwa ose mutsva. It anowedzera mukana wokushandiswa ari shure, rwemberi rorudyi tsandanyama uye hamstrings.

№2. "Akatambanudza kubva vakamira-2" rinoitwa sezvo yapfuura mumwe, asi makumbo kunge pamwe chete.

№3. "Zvinoitwa gamba." Zvakakosha kuti pasi uye vakabata pamwechete, kusunda tsoka vanenge 50 masendimita oga, ruchawira pasi. The shure inofanira kuva ngaatarire. In ichi akatambanudza nechinzvimbo rokunze rorudyi shwashwa. Kana basa hakusi kuoma, unofanira nhema kumusana kwako masekondi 30 - 1 miniti.

№4. Zvadaro unogona kuisa rutsoka rwenyu chero chemabhazi, riri pana muchiuno pamwero (Swedish manera kudzidzisa Simulator), uye kuita mawere kuti rutsoka. Pashure kugadzira nzvimbo masekondi 30. - 1 min. Pashure muviri unofanira kuzorora tsoka dzake kuti kuzunungusa kwavari, kuti vashoma vanogara kupota, chiedza akasvetuka.

№5. "Akotamire mberi, mumwe rutsoka mu polubabochke". Kutanga chinzvimbo: agere pasi, makumbo unoratidzwa mberi. The rworudyi-ruoko vanobwembura uye akaiswa zvokuti chawo unokugunzvai yomukati rorudyi yakagadzirisa rworuboshwe gumbo. Unofanira kusvika nokuda chikuru chetsoka kuruboshwe, nokuchengeta kwako shure ngaatarire. Gadzira tilts shoma uye kugadzira nzvimbo nokuda 1 miniti. uye zvakawanda. Chiitwa ichi anogadzira tsandanyama nokuda kwomuchinjikwa twine uye "shavishavi".

№6. "Vanosendamira mberi, rutsoka imwe hafu lotus." The kutanga Nzvimbo kwakafanana muzvirevo basa, rutsoka chete zvakanaka zvinofanira kuiswa kuitira kuti rutsoka wake rakanga riri nebandauko kuruboshwe gumbo. Ari kurerekera mberi uye kugadzira nzvimbo. Exercise zvinobudirira anovandudza yomukati nezvidya uye anogadzirira kuyambuka twine kuti "Butterfly".

№7. "Butterfly". Ndakagara pasi, unofanira Vanokunga mabvi ako, kubatana petsoka dzako pamwechete. Unofanira kutsigira rose chiitwa kuchengeta yakatwasuka, apo rwemberi chikamu chitsitsinho anobata pemvura. Tiri kukuvadza mabvi uye muhudyu zvokuti akabata uriri. Kiya 1 kana kupfuura maminitsi. Kana tsandanyama vari zvakasimba, nguva ino inofanira chokuwedzera maminitsi 3-5. Kuekisesaiza anoita Munotatamura ari groin tsandanyama uye vagadzirire muchinjikwa twine.

№8. "Lizard". Zvakakosha kuenda pasi namabvi ako uye muuye rako rokurudyi mberi napo, saka kuti wake ibvi ari pamusoro chitsitsinho. The shure vanofanira kuramba sandarara. Ko ruoko pamberi petsoka kuruboshwe, sokunge oda yakarova bhora uye chengeta voltage kwenguva yakareba sezvingabvira. Zvadaro zvishoma nezvishoma kudzikisa chiuno mberi, vachisiya zvakadzama chinzvimbo. Iva wakaiswa pa masekondi 30. - 1 min. Zviri inoshanda chaizvo, asi yakaoma basa nokuda beginners, iyo anovandudza ndichinanavira mutsva longitudinal twine.

№9. Gara pasi, makumbo vakapararira kunze kure sezvinobvira. Kuita mawere mumwe gumbo mberi uye kugadzira vavatore 1 miniti. Basa iri rinoitwa zvakanyanya ane naye, izvo zvichaita zvinyoronyoro inotunga kumashure sezvo iwe kusvika mberi.

Beginners vanofanira zvachose kudzidza Database yose nokuda twines pamusoro apa, zvishoma nezvishoma aitofanira kuenda chinzvimbo. kunzwisisa Izvi zvinogona kubatanidzwa nemamwe muviri, ichiteverwa ndichinanavira kuti beginners. Vanofanira kugara twine zvakanaka kusvikira kusvikira pane Avharenji kushivirira marwadzo (asi kwete unopinza!) Uye saka kubva 1 kusvika 5 maminitsi. Nokuti kunyatsoshanda, unogona kuvhiringa tsandanyama dzako kwechinguva, sezvinonzi kuunganidza makumbo ake pamwe chete, zvino faranuka. Kufema kunofanira kumeso uye akanyarara. Zvakakosha haana kudzinga mugumisiro: zviri hwakazara kunotevera. Munotatamura makumbo kuti beginners vanofanira kutora nzvimbo zvinyoronyoro, zvakanaka, pasina pakarepo masangano. The muviri pachawo achabvumira zvishoma nezvishoma prosest pazasi.