"Hockey" inomira
Tsvina yemakumbo nemabhanhire inoshanda. Simira uchitarisana nemakumbo, tsoka dzakaparadzana nepakati, maoko pahudyu. Chengetedza gumbo roruboshwe mumabvi, isa gumbo rorudyi pane chikamu chechipiri zvishoma kuruboshwe rwendo rweruboshwe (danho rinoenda mberi diagonally). Ruramisa gumbo rorudyi, uchikwevera rutsoka rworuboshwe uye uriisa parutivi rworudyi. Tora danho shure nerutsoka rwako rworuboshwe, ipapo-kurudyi uye dzokorora basa racho kwemasekondi makumi matatu. Zvadaro ingozviita pane imwe nzira.
Cross-country skiing
Misumbu yemashure, mapepa, mabheti, makumbo uye basa rekudhinda. Rongedza pakati pezvinotyisa zvinokonzera chinhu chiri pamusoro pemusoro, kumira pamberi pake, makumbo mapapiro akavharidza kunze. Tora muhomwe imwe neimwe kushamiswa kwekugadzirisa kubata uye kuvaswededza mberi uye zvishoma diagonally up. Michindwe "tarisa" pasi, tepi yacho yakasimba. Gara pasi kuitira kuti maoko ako ave mutezo mumwe nemuviri. Chengeta maoko ako zvakananga, asi kwete kumanikidzwa mumakumbo, kuderedza kurudyi-pasi, kune rumwe rutivi. Dzokera kunzvimbo yekutanga uye dzokorora neruoko rwako rworuboshwe. Ramba nekushandura mativi.
Kuramba Kuedza Kudzidzira
Mapepa pahupamhi hwemapfudzi, maoko netsoka dzako dzoruboshwe, oita mapapiro mberi, achidonhera kusvikira jira roruboshwe richienzaniswa kusvika pasi. Ruramisa makumbo ako uye ita kuti usvetuke mberi, uende kuruoko rwako rworudyi uye usimudze kuruboshwe rwako. Dzokorora kwemaminitsi makumi matatu, zvino tevera maitiro kune rumwe rutivi. Tsvina dzinosimudza uye misimba yebasa inoshanda. Gamuchirai pose yebha. Pasi pfuti yakarurama yevhu, ipapo kuruboshwe, shanisa maoko ako mumatanda, - zvigadziro zvinotungamirirwa kune umwe neumwe. Isa chikamu chakanaka pasi, ipapo kuruboshwe. Ruramisa maoko ako udzoke kunzvimbo yekutanga. Dzokorora.
Zvikwata zvine makumbo akajeka mberi
Tsvina-yakagadzirisa, misumbu yemakumbo nemakumbo zvinoshanda. Simuka, makumbo ehupamhi hupamhi huri kunze, maoko mushure musoro, zvikwata zvinorambana, zvinokwira mu squat. Ruramisa gumbo rako rorudyi, uchiita "punch" mberi, taura iwe pachako. Uye woisa rutsoka rwako rworudyi pasi pasi pamberi pako. Kuramba uri muchikwereti, tumira uremu kuruoko rwerudyi uye panguva imwe chete shandisa "kukanda" nerutsoka rwako rworuboshwe. Ramba uchiita basa racho nekuchinja makumbo.
"Kandira pamusoro"
Misungo-yakagadzirisa, masimba emashure nemapfudzi anoshanda. Isa mhedziso imwechete yekudengenyeka kwechinhu chakasimbiswa pachiyero chezvikwata uye wamira nayo nechokuruboshwe, makumbo akaparadzana, mabvi zvishoma. Simbisa zvakasimba kushamwaridzana kwekubata nemaoko ose, kuchiisa kuruboshwe kurutivi rwehudyu, muviri unoshandiswa kuruboshwe, maoko anenge akadzikatira zvishoma pamakumbo (kushamiswa kunomira kunomiswa). Rondedzera ruoko rwemufananidzi arc pamusoro pemusoro wako, uchikwevera pasi kumabvi akakodzera uye panguva imwe chete uchitenderera rutsoka rwako rworuboshwe uye uchidzora muviri kurudyi. Dzorera kuitira kuti udzoke kunzvimbo yekutanga. Dzokorora kwemaminitsi makumi matatu. Ita basa racho neimwe nzira.
"Low start"
Uturu hwemakumbo, madonzvo, mapepa, maoko, chifuva nemisumbu-stabilizers inoshanda. Tora pose yebhanhire, mazamu ari pasi pemapfudzi. Ita rutsoka rworudyi "danho" kuruoko rworudyi, pamwe chete uende mberi kuruboshwe. Dzokorora chikwata, asi nguva ino famba mberi nerutsoka rwako rworuboshwe uye ruoko rworudyi. Rambai, ne "imwe nhanho" imwe neimwe.
Shisa makirori 600 paawa!
Izvi zvinoshandura pakati pezvikamu zvepamusoro nepamapuranga mutoro, zvichikukumanikidza kuti upe zvakanakisisa zvako. Iyi shanduro yekuenzanisa aerobic haina kungopisa mafuta. Zvinokuita kuti zvive zvakaoma, zvinovandudza mwoyo nemapapu. Saka, mumavhiki mashoma unogona kuwedzera mutoro. Izvi zvinokubvumira iwe kupisa makoriki akawanda pasina kuwedzera kwekuedza. Tevera hurongwa hwedu, tichiita chero ipi neipi cardio kana kunze. Kuti uwedzere kuwedzera kwekurovedza muviri neimba-based exercises yekukura kwekureruka kwekurema, kuwedzera kushorwa, kuwedzera maitiro ekufungidzira, kukurumidza.
Chikamu chinorwisa pamatanho
Misungo yezvigaro nemakumbo zvinoshanda. Mira zvakananga kumatanho, maoko pamahudyu. Isa rutsoka rwako rworudyi pane chipiri chechipiri ugoinama mumabvi, uchisimudza maoko ako pamberi pebhokisi rako. Simbisa rutsoka rworudyi, uise kuruboshwe. Dzokorora 4, saka ramba uchisimudza kubva kune rimwe jumbo. Mhanya pasi pamatanho uye dzokorora.
Kuputika kwemakumbo munzvimbo yebhari
Tsvina dzinosimudza uye misimba yebasa inoshanda. Isa pasi kurudyi, makumbo akajeka, pfuti yepamusoro pasi, soro pasi pefudzi. Isa ruoko rwako rworuboshwe mushure memusoro wako, murara wako uchitarisa. Simudza mahudyu kuitira kuti muviri utange kubva pamapfudzi kusvika pamakumbo. Dhonzai bhokeri kuruboshwe. Dzokera kunzvimbo yekutanga, usaderedza mahudyu. Dzokorora kwemaminitsi makumi matatu. Ita basa racho neimwe nzira.