Iishedyuli zeeklasi: amaxesha amathathu ngeveki. Hamba imizuzu engama-15-20 kwiindawo ezibuhlungu. Yeka kwaye wenze 1 indlela yokusebenzisa. Phinda ubambe ubunzima (ukuhamba-ukusetyenziswa) ngokubanzi njengoko ufuna. Uya kuyimfuneko: iteksi yokumangalisa (umlingane wakho kufuneka abe neyakhe). Ewe, ukuba kukho iintonga ezizodwa zokuhamba: ziya kunceda ukugcina ibhalansi kwaye kulula ukuhamba (uya kukwazi ukubandakanya ixesha elide).
- Izikwele ngeengalo eziye zatsalwa
Imisipha yemilenze, izibonda kunye nomsebenzi wokushicilela. Sukuma, iinyawo ziphakanyiswe ububanzi. Thatha intonga ehambayo kwaye uyanciphise ngokufana nomhlaba - iibhulashi zibubanzi bentala ngaphandle, iintendelezo ezijongene nomzimba. Ukucoca imisipha yomshicileli, yehla kwi-squat, ngelixa uphakamisa izandla zakho phambi kwakho ukuya kumanqanaba akho. Ukunyuka nokuphinda. Yenza amaxesha angama-8-12.
- Ukuhamba ngokuhlaselwa
Iimisipha zemilenze kunye nezibhokolo zisebenza. Nciphisa intonga yokuhamba kwinqanaba lezintlu kwaye wenze umlenze wangakwesokudla ongemuva, ngelixa uphakamisa izandla zakho phambi kwakho kwinqanaba lamahlombe. Ukulungiswa, ukudlulisela ubunzima emlenzeni wakho wokunxele, ngelixa uphakamisa umlenze wakho wokunene uphakamisa iingalo zakho. Buyela ekuhlaselweni uze uphinde. Yenza amaxesha angama-8-12, utshintshe amacala.
- Ukudonsa iTape
Imisipha yomqolo kunye nemisipha-i-stabilizers isebenza. Yima kunye neqabane elijongene kunye kwaye uqonde izibambiso zamatye amabini. Dlulela iidibhoni ukuze zenzele i-X ileta X. Ukuba uwedwa, lungisa ukuphazamiseka kwiziko lezinto ezikufutshane. Gudla iingalo zakho phambili. Ukugcina i-press iqinile kwaye izandla zichane, zinciphise izandla zombini kumacala, umqolo uphendule. Buyela kwisimo sokuqala uze uphinde. Yenza ezi zihlandlo ezili-10.
- Ukuphakamisa iingalo zakho nge-arc
Imisipha yamagxa, amabele kunye ne-biceps. Sukuma, iinyawo zamagxa ahlukeneyo, umlenze owodwa phambi, omnye umva. Inyawo langaphambili linyathela kwinqanaba le-absorber shock. Gamba umgca we-tape uze ubeke izandla zakho kumacala, iintendelezo phambili. Ukugcina umshicileli ugxininise, ukugoba ngokukhawuleza ukuphakamisa izandla kunye nokuphakamisa izandla phambi kwakho ukuya kumgangatho wamagxa akho (ungabuyi ngasemva). Yenza ngokukhawuleza izandla zakho kwisithuba sazo sokuqala, uze udibanise iibhulashi kumahlombe akho, oku kuku-1 ukuphindaphinda. Buyela ekuqaleni uze uphinde. Yenza amaxesha angama-12.
- Ukuphakamisa idolo ngokujika
Imisipha yomsebenzi wokushicilela. Sukuma, iinyawo ziphakanyiswe ububanzi. Gamba iintonga ngokubanzi kwaye uholele emva kwakho, iintendelezo "zikhangele phambili". Qinisekisa umshicileli uze uphakamise umlenze wesobunxele, uguqe emadolweni, phambi kwakhe ukuya kumanqanaba emigqomo. Ngelixa ubambe ibhalansi, khawuleza uguqule ityala ngakwesobunxele. Buyela kwisimo sokuqala (ngaphantsi komlenze) kwaye utshintshe amacala. Ngaba amaxesha angama-8-10 kwicala ngalinye.
- Uxinzelelo lwebele
Iimisipha zesifuba kunye ne-muscle-stabilizers zisebenza. Hamba nomva wakho kumlingani uze uthathe izibambo zamabhondi amatshitshi amabini, njengokuba wenzayo kwinombolo yesithathu. Phakamisa izandla zakho kwizinga lamahlombe, iindlovu "zibuke" emva, iintende, phantsi komlenze omnye phambi komnye. Ukuba uqeqesha wodwa, faka umgca wokuxakeka kwizinto ezingagqibekanga kwiqondo lesifuba. Ukugcina umshicileli ngokukhawuleza, lungisa izandla zakho phambi kwakho kwinqanaba lomgangatho. Buyela kwisimo sokuqala uze uphinde. Yenza ezi zihlandlo ezili-10.