Ukuzivocavoca - iingxaki
Kungcono ukuyenza ngokuphakamisa okuncinci. Isikhundla sokuqala (IPP): Thatha inyathelo ngonyawo lwakho lokunene phambili, amadolo akho athambileyo, iisundu zenkampani yokushicilela zixinzekile, umva wakho unjalo. Izandla kwibhanti. Ekungeneni, ukuguqa imilenze emadolweni, ukuxhoma kwisithende sokunene emgangathweni, ukunciphisa, ngelixa ungasichukumisi idolo elingasesinxele lomgangatho, kwinqanaba elingaphantsi - amadolo e-angle ye-90 degrees. Kwi-exhalation, phakama kwaye uphume. n. Shintsha isikhundla semilenze. Ubungakanani: 2-3 usetha umlenze ngamnye ukuphindaphinda 10-15.
Ukuzivocavoca - Izityambo
I-p.: Njengokwenza umsebenzi 1. Kwi-inspiration, lithembele phambili ngokuphantsi kunokwenzeka (ukugoba umzimba kummandla we-pelvic), umva unjalo. Cinezela. Kwi-exhalation, ukuxubha imisipha yemilenze kunye neentambo, ukuphakama, ubuyele kwaye. Inani le: 2-3 iindlela zokuphindaphinda 10-12.
Ukuzivocavoca - Ukulinganisa ngeenyawo
I-p.: Ukuma kuzo zonke ezine, ugxininiso kufuneka ube entendeni nasemadolweni, ngamadolo phantsi kwesitya. Yenza umlenze omnye uphinde ubuye, thintela inzwane yomgangatho, uphakamise umlenze wakho nge-exhalation, udwebe i-semicircle emoyeni, thintela ngezwane zomgangatho ohlangothini lomzimba, ungagcini imisipha ye-press, gcina umqolo wakho ngqo. Buyela ngaphakathi nangaphandle. n. Yenza okufanayo ngomnye umlenze. Ubungakanani: 2-3 iiseti eziphindaphindiweyo ze-12-20 (ungasebenzisa izixhobo ezahlukeneyo - izixhobo zokulinganisa, ukuxhatshazwa kweruba).
Ukuzivocavoca - Izikwere
I. p.: Vuka ngokuthe tye, imilenze ephakamileyo emathangeni, imisipha yesisu isantya, iifeni zamagxa ziyahlanganiswa, umqolo uphendule. Ekuphefumleleni, uguqa ngamadolo kwinqanaba elifanelekileyo, ngeli xesha uthabatha i-pelvis (njengokungathi ufuna ukuhlala esihlalweni esiphansi emva kwakho), ekuphumuleni, ubuyele kwaye. Inani: 2-3 iiseti eziphindaphindiweyo ze-10-15 (ukwenzela ukuba usebenze ngokubanzi, ungasebenzisa izixhobo ezahlukeneyo - umzekelo, iimboli zokulinganisela ezandleni okanye kwiidumbbells).
Ukuzivocavoca - I-Hip Hop
I. iphe.: Elele ecaleni lakhe, i-angle phakathi kwemilenze yakhe nomzimba i-120-150 degrees! Ukumisa imisipha yomshicileli kwaye, ubambelele kule ndawo, ekuphumuleni, phakamisa umlenze ochanekileyo kangangoko kunokwenzeka ukwenyukela phezulu, kwi-inhalation ephantsi. Ubungakanani: 2-3 iiseti eziphindaphindiweyo ze-15-20 ngamnye umlenze.
Ukuzivocavoca - Izibhamu zeHel
I. p.: Elele esiswini, ebunzini entendeni, emagqabini ecinezelwe phantsi, imilenze iqonde, ububanzi begxalaba ngaphandle. Phakamisa umlenze wakho phezu komgangatho kwaye wenze i-10-30 imivimbo kunye nezithende zakho. Ukuqhuma kokuqala koku-5, siphefumula, kwesi-5 sesibini-ukuphuma. Woguqa ngamadolo uze uzame ukuthatha izithende zakho kwiintonga zakho. Buyela ngaphakathi nangaphandle. Inani le: 2-3 iindlela.
Ukuzivocavoca - Iiblue ezincinci kunye namaKnees
I-IP: njengokwenza umsebenzi 5. Khuphula umlenze wakho osekhohlo phezulu. Dweba emoyeni 5 izibonda ezincinane kuqala ngewashi, emva koko. Iintonga kunye neenkcenkcazo zincinci, umqolo uphendule. Qala isangqa ngokuphefumlela, uqedele ngokukhupha. Ubungakanani: 1 -2.
Ukuzivocavoca - Isiqhamo sePelvic
I. p.: Elele emhlane wakhe, izandla ezithatha umzimba, izithende ezantsi, ngokusondeleyo nakwiindawo. Ekuphumuleni, ukuxubha izithende phantsi, uphakamise i-pelvis ngokukhawuleza kunokwenzeka, ugxininise izikhwelo, uze unciphise izikhwelo eziphefumlelweyo, ngaphandle kokuchukumisa umgangatho! Ngenkxalabo, unokwenza okunye ukuphindaphinda 8-10 ngokuphindaphindiweyo ngomlenze owodwa. Ubungakanani: 2-3 iiseti ze-12-15 ukuphindaphinda.
Ukuzivocavoca - iPistol
I. p.: Vuka ngokuchanekileyo, inkxaso yeenyawo ezisekunene, esele isalula. Ekuphefumlweni, bhinqa umlenze oxhasekileyo emadolweni kwaye welula izandla zakho entanyeni yomlenze ojikelezayo ekuphumuleni, ubuyele kwaye. Inombolo: iiseti ezimbini ze-8-10 ukuphindaphinda ngomlenze ngamnye.
Ukuzivocavoca - I-String String
I. iphe: ukulala emhlane, ukuphumla kwizithende kunye neentende, ukujongana. Sula ngomgca omnye othe tye ukusuka kwiinyawo ukuya phezulu, uxinzelele izihlunu zesisu nesisu, ungaphumi kwi-back back. Gcina uxinzelelo olusenyakatho lweemisipha. Ubungakanani: i-1 -2 iindlela, ubambe ukususela kumasekhondi angu-30 ukuya kwi-1.5 imizuzu.
Ukuzivocavoca - Ukuphakamisa iminyango
I-I. iphe.: Elele esiswini, ebunzini entendeni, i-pelvis igxininiswe ngokunyanisekileyo ukuya kumgangatho, umlenze ugobile kwinqanaba lama-90 degrees, iinqumlo kunye nezikhwelo zincinci. Xa uphumelela, phakamisa izikhwepha ezinokuphakama kunokwenzeka phantsi komgangatho, ubenciphise nge-inhalation, ngaphandle kokuphumla. Ubungakanani: 2-3 iiseti zokuphindaphinda ezi-15-20.
Ukuzivocavoca- "Ukuhamba" emagqabini
I-imeythi: ehlezi phantsi, imilenze iselulekile, umva unjalo. Ukuqhayisa amatye, "hamba phambili" ngokuthe ngenye indlela kwisithambiso ngasinye, u-2-3 mitha phambili kunye no-2-3 mitha emva. Ubungakanani: 2-3 isethi, isantya sokuphefumla asihambisani. Siyathemba ukuba uye wanceda amaqhinga okunciphisa umthamo wezintlu kwaye uye waba ngowona mnqweno.