Kudzidzira - Matambudziko
Zviri nani kuti uite nekusimudza kuduku. Kutanga nzvimbo (IPP): Tora danho nerutsoka rwako rworudyi mberi, mabvi ako akareruka, misungo yepachipiri yakashata, musana wako kunyange. Maoko pabhanhire. Pakuvhenekera, kupfugama makumbo mumabvi, kusendamira nechitsinhe chakatenderedzwa kusvika pasi, kuti udzike, usingasviki bhegi roruboshwe rezasi, panzvimbo yakadzika - mabvi pamakona 90 degrees. Pakuzorora, simuka uye uende. n. Shandisa nzvimbo yemakumbo. Nhamba: 2-3 inogadzirisa gumbo rimwe nerimwe rinodzokorora 10-15.
Kudzidzira - Maitiro
I. p.: Sekuita basa 1. Pakufuridzirwa, tsamira mberi zvakaderera sezvingaita (kubvongodza muviri mucheteni), kumashure iko. Shingairira kupera. Pakuzorora, kushungurudza mitsipa yemakumbo nemakumbo, kumuka, kudzokera kune uye. Nhamba ye: 2-3 nzira 10-12 dzinodzokorora.
Kudzidzira - Simba nemakumbo
I. p.: Mira pamativi ose mana, kusimbiswa kunofanira kuva pamichindwe nemabvi, mabvi pasi pechitsime. Tambanudza gumbo rimwe zvakare, tora zvigunwe zvepasi, simudza gumbo rako nemhepo, famba semicircle mumhepo, ubata nechigunwe chepasi kune rumwe rutivi rwemuviri, usasunungura maronda emutsara, chengetedza shure kwako. Dzokera mukati nekunze. n. Ita zvakafanana kune rimwe jumbo. Nhamba: 2-3 masheji ezvakadzokororwa 12-20 (unogona kushandisa zvishandiso zvakasiyana - kuenzanisa, zvinokonzera rubber).
Kudzidzira - Squats
I. p.: Simuka zvakananga, makumbo zvakakura pamahudyu, misumbu yechipfuva inononoka, mazamu epafudzi akabatanidzwa pamwechete, musana wakarurama. Pfufuridziro, pfugama namabvi ako kurudyi, paunotora mapirasi kumashure (sekunge iwe uchida kugara pachigaro chakashata shure kwako), paunenge uchizununguka, dzoka uye. Nhamba: 2-3 masero e 10-15 okudzokorora (nokuda kwekubudirira kwakanyanya, unogona kushandisa zvishandiso zvakasiyana-siyana, somuenzaniso, kuenzanisa kwemaoko nemaoko kana kumarara).
Kudzidzira - Hip Hop
I. p.: Avete parutivi rwake, kona pakati pemakumbo ake nemuviri 120-150 degrees! Deredza mitsipa yepepanhau uye, uchivabata munzvimbo iyi, pamhepo, simudza rutsoka rwakarurama rwese sezvinogona kukwira kumusoro, pane inhalation pasi. Nhamba: 2-3 masheji e15-20 okudzokorora kwegumbo rimwe nerimwe.
Kudzidzira - Kutengesa Zvipfigiso
I. p.: Kurara pamudumbu, pahuma pamichindwe, zviuno zvinomanikidzwa kusvika pasi, makumbo zvakananga, kupfudzika kwepakati. Simudza mahudyu ako pamusoro pevhu uye uite 10-30 shamhu nemasero ako achipikisana. Pamatambudziko mashanu okutanga, tinofema mukati, yechipiri 5 - exhale. Zvino pfugama namabvi uye edza kutora zvitsitsinho kusvika pamakumbo ako. Dzokera mukati nekunze. Nhamba ye: 2-3 nzira.
Kudzidzira - Small Circles neKnees
IP: sekuita basa 5. Simudza ruoko rwako rworuboshwe. Dhirova mumhepo 5 maduku mashoma kubva pakutanga, ipapo. Matope uye mapepa akaoma, musana wakananga. Tanga denderedzwa pamusoro pekufemerwa, kupedzisa nemhepo. Nhamba: 1 -2 inosvika.
Kudzidzira - Kukura Kwepelvic
I. p.: Avete pamusana wake, maoko pamwe nemuviri, zvitsitsinho pasi, zvakaswededzwa pamakona. Pakuzorora, kusvina zvitsitsinho kubva pasi, svetera mapirasi kumusoro zvichiita zvakanyanyobvira, kugadzirisa matonho, nekuderedza matanho ari kufemerwa, pasina kubata pasi! Nokuda kwezvinetso, iwe unogona kushandura zvinyorwa zvinomwe zvema10 kusvika kune imwe. Nhamba: 2-3 masheji e12-15 kudzokorora.
Kudzidzira - Pistori
I. P.: Simuka zvakananga, kurudyi kwetsoka, kuruboshwe rwakatambanudzirwa mberi. Pfufuri, fungidza gumbo rinotsigira mumabvi uye tambanudza zvanza zvako kune zvigunwe zvegumbo rakakoshesa pane kubuda, dzokera uye. Nhamba: 2 masero e 8-10 kudzokorora kwegumbo rimwe nerimwe.
Kudzidzira - Kudzora Chikoro
I. p.: Kurara kumusana, kuzorora pane zvitsitsinho nemichindwe, kutarisana kumusoro. Tambanudza mumugwagwa mumwe wakarurama kubva pamakumbo kusvikira kumusoro, shanduka misumbu yemudumbu nemagaro, usanonoka muzasi. Chengetedza kukanganisa kunokonzera kwemisungo. Nhamba: 1 -2 kusvika, shandisa kubva pamasekondi 30 kusvika 1.5 maminitsi.
Kudzidzira - Kusimudza muhudyu
I. p.: Kurara pamudumbu, pahuma pamichindwe, mapepa acho akasungirirwa kusvika pasi, jumbo rakanamatira pamakona 90 degrees, zviuno nemabako zvakashata. Pakuzorora, simudza mahudyu zvakakwirira sezvinobvira kumusoro kwepasi, udzikise pasi nekudzivirira, usingabatsiri matanho. Nhamba: 2-3 setsva yezvinyorwa zve15-20.
Kudzidzira - "Kufamba" pamakumbo
I.p.: Akagara pasi, makumbo akatambanudzwa, musana kunyange. Kurambidza matanho, "fambidzana mberi" zvichienda kune imwe neimwe, 2-3 mamita mberi uye 2-3 mamita kumashure. Nhamba: 2-3 inotarisa, chiyero chekufema hachirevi. Tinotarisira kuti wakabatsira maitiro ekudzikisa kuwanda kwechiuno uye iwe wava wakaisvonaka.