Sibonisa ukuba bhetyebhetye. umzimba

nezimo umzimba xa uwonke kunye nezihlunu zakho ngokukodwa - yinto parameter ebaluleke kakhulu, nto leyo amaninzi adla phantsi. Bafuna ukuba baqwalasele uqeqesho lokukhulisa amandla okanye uzame ukuphuhlisa iimpawu ezithile, ezifana isantya. Kuyo nayiphi na imeko, ukuba bhetyebhetye - le nto ligqiba izakhono izihlunu zakho, ukuba ngaba ayikho bhetyebhetye, akuyi kuba njalo nako komelela, ngokukhawuleza, njalo-njalo. Ngako oko, umdlali ngamnye olunoluncedo akukho namnye umsebenzi kuphuhliso bhetyebhetye - kubhetele ukusebenzisa yonke oluxandileyo, ngoko ukuze kuphindwa ngamathuba ukugcina umzimba wakho ikwimeko egqibeleleyo. Le oluxandileyo, ziza kuchazwa kweli nqaku, sisifundo kwabo iingxaki ezinkulu bhetyebhetye. Kufuneka kwenziwe kwisithuba seenyanga enye okanye ezimbini ukuze kuphunyezwe iziphumo esiphezulu.

Kwamaxandeka intloko kunye nentshukumo izihlahla

Umsebenzi wokuqala ukuphuhlisa bhetyebhetye, gxebe, ibhekisela ukuzilolonga, kodwa uya kukuqonda ngokukhawuleza ngokwaneleyo ukuba nokuba kunokukunceda kakhulu. Ngoko ke, kufuneka uthathe indawo eqhelekileyo - ububanzi iinyawo zamagxa ngaphandle, iingalo phantsi. Kakuhle eli umthambo ukuze ukuthambeka ezilandelelanayo intloko yakho kumacala ahlukeneyo - kuqala, zithambekele oko phambili, ngoko, ngoko buyela kwaye ekugqibeleni ekunene. Kakade ke, ungakhetha indlela yabo, ukuze xa ukhetha ukusebenza kwicala langasekunene, ngoko ke ukhetho lwakho - kuhlobo kunye nefuthe imithambo azisayi kuchaphazeleka. Emva koko kufuneka uhlale nesakhelo eqhelekileyo, kodwa phakamisa iingalo zakho emacaleni. Kakuhle eli umthambo yesibini kukuba ufuna ukwenza ejikelezayo iintshukumo iintshinga. Yenza nokujikeleziswa eziliqela yanjalo kumacala ahlukeneyo - umzekelo, izihlandlo ezine phambili, ngoko umva izihlandlo ezine, yaye emva koko ngokuphindaphindiweyo. Oku kubaluleke ngokukhethekileyo ukuphuhlisa bhetyebhetye njengoko nohlobo eshushu-up, kodwa ikunceda ukuphuhlisa izandla bhetyebhetye - gxebe, iibhrashi.

Njengokujikeleza iingalo ukhulule

Oku kulandelayo ukuphuhlisa kukhuthaze phantse ngokupheleleyo waphinda ezidlulileyo. Kufuneka uhlale kwi nedawo, eshiya izandla zenu kwindawo enye, kodwa ukuba ngexesha lokugqibela wena zijikeleziswe brush, kodwa ngoku kufuneka uphendule yonke ngesandla. Score uhlala okufanayo. Ngokomzekelo, ujikelezo ezine phambili, uze yokutshintshela reverse ujikelezo. Kulo ashushu-up ubonisa yafikelela esiphelweni, yaye kuvela iingxaki ezininzi kakhulu phambi kwakho. Kulo msebenzi, kuya kufuneka yakho yokuqala iqokobhe ejimini. Best zonke, ukuba kuya kuba intonga ekhethekileyo zemithambo, kodwa oko kuya kwenza nasiphi na into evuthelweyo okanye itawuli liqengqiwe-up. Kubalulekile ukuba bahambe naye, esasaza izandla zakhe kumgama ngokubanzi kwe ububanzi egxalabeni. Bala kuphuma esandleni ngqo, ngoko ke kufuneka ukuba bajije amalungu zamagxa umva, bamba iqokobhe lakho. Phinda lo msebenzi, sihlandlo ngasinye nzima umsebenzi wakhe - kunciphisa umgama phakathi izandla zakho phezu projectile. Ukususela ngoko, kwaye iqala uluhlu olulandelenayo ukuba bhetyebhetye - phambi kwakho elinde imisebenzi enzima kakhulu.

Le nokujikeleza osecaleni kunye lokusila

Iseti loqheliso ukuba bhetyebhetye inika iintlobo zobuchule ukuze uphumelele. Ngoko ke ilungiswe indlela yokuba imisebenzi zahlukile enye kwenye. Inokukuzisela iindaba ezilungileyo, kuba kwiimeko ezininzi, bungqingqwa kuphuhliso lwenzeka kunokuba ekruqulayo kwaye obungabangeli mdla - kodwa hayi eli xesha. Apha, umzekelo, uya kwenza kwamaxandeka umzimba kwicala, leyo iluncedo kakhulu ukuba uzolule umthambo. Kufuneka ube nesakhelo umgangatho, niphumle izandla phezu esinqeni sakho. Ngoko ke kufuneka ukuba aluphakamise khosi ingalo enye kwaye alolulele phezu kwentloko yakho ukuya kwelinye icala, ayeguqa umzimba ukuya kwindawo enye ngexesha elinye ukwenza intshukumo emthonjeni. Oguqukayo izandla ukuthambeka osecaleni ngempumelelo enkulu. ubeno ugqithele msebenzi elilandelayo, ebizwa i "lokusila". Apha kuya kufuneka ukuba ukuzama ukufikelela iincam iminwe Iinzwane yonyawo esahlukileyo. Oku kuthetha ukuba xa ufikelele ithambeka ngesandla sakhe sokunene ukuba unyawo ekhohlo, ngelixa ziqhubela phambili ukwenza okuhluma eshukumayo iguquka ngesandla nendlela nokujikeleza. Njengoko ubona, umthambo yokuthamba kuba nzima - kulo mzekelo awukwazi, ukugoba imilenze yakhe. Ngoko ke ukuba ngaba ukufikelela iinzwane zakho - zama ukufikelela phantsi, ukuze lonke ixesha ukubonisa zonke isiphumo engcono.

umzimba motion setyhula kunye uhamba ngeenyawo

Ubuchule bhetyebhetye inokuba ezahlukeneyo, kodwa injongo kufuneka kusoloko okufanayo - ukwenza izihlunu zakho neemeko kwaye zilifudumeza phambi umthambo ngakumbi kakhulu noxinezeleko kubo. Ngoko ke, lo msebenzi alandelayo aya kukunika ngokwephanyazo elincinane ukuphefumla, kuba ilula. Kufuneka ube kwindawo eqhelekileyo, Wazolulela izandla phezu esinqeni sakhe, waza emva koko ukuqalisa ukutshintsha umntla kumacala ahlukeneyo. Ngokwendalo, kule meko ke musa ukulibala malunga iintshukumo springy ukuba iya kusoloko indikhathaza ngoku. Ugobe amadolo, ungahle, kwaye awukwazi ukuthatha izithende zakho off emgangathweni, okanye ngengqiqo kwale nkqubo iya kuba. Emva koko, kuya kufuneka kumjikelo olandelayo - kule meko ilingane esitulweni okanye nayiphi na enye into, onokuwatshintsha uthembele. Kubalulekile ukuba ngongoma pivot isendaweni kwinqanaba ibhanti lakho, kungenjalo uya kuba ungakhululekanga, kunye nokusebenza msebenzi kuya kuncipha. Kufuneka ube icala yakho inkxaso mnye, abeke isandla phezu kwaso, uze uqale ukwenza kukutshintshatshintsha ngomlenze esahlukileyo - amaxesha phambili eziliqela, izihlandlo eziliqela emva kwicala izihlandlo ezimbalwa. Ngoko ke kufuneka ukuba ukwenza isakhiwo efanayo kunye nezinye emlenzeni. Kufuneka siqonde ukuba uphuhliso naphaya ebantwaneni kubaluleke kakhulu, yaye ukuba ukunyanzela umntwana wakho ukuba enze ezi imithambo njengomntwana, yena uya kuba neengxaki ezimbalwa kunye nezimo ebomini abadala.

Esifubeni emi ehleli

Kuyo yonke into oyenzayo, akukho mfihlakalo efihlakeleyo - yinto gym eqhelekileyo. Development naphaya kulo umba obalulekileyo kakhulu, ukuze bafunde kakhulu kule entsonkothileyo. Ukuza kuthi ga ngoku, ngoko ke kufuneka wenze umntla phambili ukusuka yokumisa yokuqala esitulweni uze ehleli. Ukuze wenze oku, kuya kufuneka ukuba ukusasaza imilenze yakhe sobubanzi kunokwenzeka kwaye bafikelele phambili, ezama kangangoko kunokwenzeka ngexesha ngalinye. Ngokuqhelekileyo, kukho iindlela ezahlukileyo apha naphaya, kodwa le yenye kakhulu ngempumelelo.

Yokugoba ukugoba

Ukolula bhetyebhetye - na zinto zijongwayo xa nawuphi na umdlalo, ngaphandle kwabo unako ukuyenza, aninako kuyimisela nantoni na. Ngoko awufuni ukuphoswa ezinjalo, akunguye na izibonelelo imincili. Mazingaze khangela umdla, kodwa emangalisayo okulungele umzimba kunye imisipha wakho zomzimba, ngoko ndibabuthe amandla - kwaye uqhubeke, ngoko uya kuba nako ukuthi enkosi kule propati. Hlala phantsi, kodwa aliqhawule iinyawo zakhe kunye iplagi izandla ngasemva zakhe, ndayame ngazo. ngoku baqale uhlaza tilts phambili, ukuzama ukunciphisa esifubeni ezinyaweni zakhe - ngokwendalo, amadolo kufuneka ahlale ngqo. Emva koko kufuneka utshintshe indlela kweentshukumo zakho. Oku kuthetha ukuba indawo umzimba uhlala ngokufanayo, kodwa endaweni kwamathambeka kufuneka wenze umzimba ukuvumela.

Movement of isinqe ndize ndolulele imilenze

Ngoko ke ixesha umthambo lokugqibela isikhundla ekuhlaleni. Kuba ukuphunyezwa kwayo kuya kufuneka zisaxhomekeke izandla emva komhlana yakhe, kodwa imilenze zigobile emadolweni kwaye ezinqinileyo kwi kuphela. Emva koko, phakamisa esinqeni kunye neqalayo ukuze bakwazi ukuhamba ngendlela izithende zakho, ezama ukufikelela kubo. Kweli candelo hlala-phantsi iphela - unako kulala phantsi ukhululeke, ngoku eqinisekiswe uya kuziva ukungaqondani elithozamisayo Emva imisipha. Kodwa musa uphumle kakhulu - kufuneka kusekho imithambo ngokwaneleyo kwindawo lisalele. Umzekelo, kufuneka ukukhulisa umlenze ngqo, ayithimbe kummandla amaqatha iplagi izandla zakho kuwe, ngaphandle uyigobayo kwi kwamadolo. Emva koko utshintshe iinyawo uphinde.

eziqukayo emva

Ibhloko elandelayo iza kusetyenziselwa kuphela ukuba ukugoba. Okokuqala, Tyhila iphepha kwi isisu sakhe emva Kumsebenzi ongaphambili. Amanga ubuso emgangathweni, kodwa ukugxininisa izandla zakhe. Ngaxa lithile, phakamisa inxalenye engentla umntla yakhe bend kwi umnqonqo, ukugcina isinqe phantsi. Ungakwenza oku ndinyana iindlela eziliqela, uze uqhubeke ukuya elilandelayo. Umgaqo yaso efanayo, ngaphandle kokuba indawo yakho iya kwahluka ngokupheleleyo. Kufuneka ukufumana ngamadolo zakho, bamba amaqatha izandla, ngoko Ungayami emva, emva zongameleyo umnqonqo.

squats

Oku kulandelayo ngokuthi ezintle kunokuba inxalenye kuphela - Ngoku ungabona ukuba kutheni. Ukuze kusigcina, kufuneka uhlale ngamadolo akhe, ngoko ukwehlisa esinqeni ukuya kumgangatho nayo - ekunene ukuya ekhohlo. Kulo mzekelo, kufuneka kuzolula izandla zakho ngendlela eyahlukileyo, oko kukuthi, ukuba uhlale phantsi ekunene, izandla kufuneka uye kwicala lasekhohlo vice versa. luyo kakuhle umzimba - lo ezintle ngokupheleleyo. Yima nkqo, ukunciphisa imilenze kunye, ngoko ukuthoba wena ube ukuhlamba nzulu, ukusasaza izandla zakhe.

kuthanjiswa

Qaphela ukuba lo iseti beemvavanyo musa ifuna ukuba iindleko igunya elikhulu kwakunye naziphi na iinzame kakhulu, nokuba Cardio okanye nantoni na eyenye. Nakuba kunjalo, isiphumo yayo phezu izihlunu, le mithambo kufuneka, ngoko ke musa nje ugqithele imithambo enzima kakhulu. Ndidinga ukuphumla kancinane. Oku kwenziwa kakhulu elele ngomqolo - uyakhululeka nje kwaye ungenza intshukumo begcakamele-up onke amalungu omzimba, kangangokuba izihlunu musa kuphole, kodwa ngaxeshanye ekhululekile, kwaye sele ufumene yiholide ebalulekileyo uqeqesho olungaphezulu.