Buddha
IP - imire yakarurama, tsoka pahupamhi hwemutsoka, maoko pamwe neruti. Tora mweya wako. Itai makumbo enyu kuti muparadzanise rutivi rwuri kure. Pelvis zvishoma mberi, dzvinyirira mabhudzi nemisungo yemakumbo. Simudza maoko ako ugobatana nemichindwe, zano reminwe yako rinotaura, mapepa uye mapurisa zviri kufanana nechomukati. Simbisa misungo yebhokisi, maoko, chengeta zvimiti zvakaoma sezvinobvira. Pakufuridzirwa, dzokera kuna I.P.
Kukwembura gumbo shure
Munguva inenge isati yasimuka, simira pamativi mana, chengetedza zvigaro zvako kusvika pasi kuitira kuti zvikwiriso zvako zviri pasi pemapfudzi ako. Rutsoka rworudyi runodonhedzwa ndokuiswa pamusoro. Kana iwe ukanonoka kufema, shandisa matanho ako zvakanyanya sezvinobvira uye dhonza rutsoka rwako rworudyi kubva pasi. Kutarisa kunotungamirirwa pasi. Mushure mokunge mutsvaira, zorora zvigaro, bata pasi negiyo rako rorudyi. Dzokorora basa retsoka rakarurama kanomwe, uye shandura gumbo. Kuti urege kukuvara kumusana, iva nechokwadi chokuti mishonga yemapepanhau yakaoma nguva dzose: pane inofanira kuva nekunzwa kwakatambanudza tambo kudarika mudumbu.
"Ngarava"
IP - kugara. Mhemberero dzakapararira zvakaparadzana zvakakura sezvinobvira, svondo richizorora padenga shure. Tora mweya wako, bhanira zvishoma pachiuno uye isa ruoko rwako pamberi pako. Kunyatsotakura mutoro wemuviri mberi, kufungidzira, kunyunyisa kunamatira kumubati, kunamatira kusvika pasi. Usakurumidza: kune mukana wekupedza peritoneum. Tora mweya wako kwemasekondi 8. Panofuridzirwa, zorora uye dzokera ku IP, zvakare kuisa zvanza zvako pasi pasi shure kwako. Dzokorora basa racho katatu kakawanda. Kune vanotanga kuita izvi zvichava nyore kana iwe ukatora maoko pamakumbo echigaro. Paunenge uchibata kufema kwako, edza kuvhomora chifuva chako kumakumbo. Inotenderera maronda emukati mukati memhudyu.
Kutambanudza kwevanhu vakawanda
IP - kugara, makumbo pamwechete, kudzokera shure, maoko kumashure. Ita miitiro mitatu yekufema, uye nechechina, bata makumbo kana tsoka nemakumbo ako uye zvishoma nezvishoma, kubatsira maoko, kukorera muviri kumabvi ako. Ramba tsoka dzako dzakarurama. Munguva yebasa racho, tarisa pamberi pako. Pakufuridzirwa, dzokera kuna I. Ita nzira idzi nhatu. Ichi ndicho chiito chekuita izvo zvinokubvumira kuti ubvise mafuta ekubvisa uye kubvisa chibvumirano pasi pechikwata chemabvi. Misumbu yemushure, hamstrings, mhuru, hamstrings inoshanda.
"Sedko"
Mushure mekunyora, shandurai pose. Mira pamativi mana, ita mabvi ako nemaoko pamusoro pehupamhi hwemafudzi ako. Deredza musoro wako, meso ako ari kutarira pasi. Bvisa gumbo rakarurama rorudyi uye ubate rutivi rworutsoka rwemucheto wechigaro. Mutsipa wakafanana nechomukati, muviri haufaniri kuwira kuruboshwe. Ita sock kwauri, inzwa misumbu yemukati pamusoro pehudyu yakatambanudzwa. Kana kufema kuri kunonoka, edza kuvhomora sock kumusoro. Mutsara wakasara wakasimbiswa. Nezve iwe pachako, uverengere kune masere uye, pakuneta, chengetera rutsoka rwako pasi. Vatangadzi vanorayirwa kuti vatange kusimudza gumbo 15-20 cm. Itai nzira nhatu pamagumbo ose. Uturu hwemukati pamusoro pehudyu huri kushanda.
Pakukwira
IP - yakagara kuruboshwe, muviri unogadzira imwe mutsara. Neko ruoko rwako rworuboshwe rwakanamatira pahota, rutsigira musoro, ruramisa pamberi pako, ronamatira pabheji uye uwedzere kuwedzera kwomuviri waro. Tora mweya wako, simudza gumbo rako rorudyi uye udzoke zvishoma. Zvadaro zvidzikisa zvishoma uye edza zvakare kuti uzvikwidzire - zvakakwirira kupfuura yekutanga. Munguva yekushanda, chikamu chechibereki hachina kugadziriswa, musoro unogara wakanyarara pamubati. Iwe unonyatsoita sei, misumbu ichakurumidza: mhirizhonga mumabhekete anotasva inofanira kuonekwa. Paunenge uchida kuisa, isa tsoka yako pasi. Dzorera kusimudza kwetsoka dzimwe mbirizve uye dzokera kune rumwe rutivi. Ichi chiitiko chichakubatsira kubvisa mafuta muhudyu. Uturu hwekunze kwemahudyu huri kushanda.
Kutsigira
IP - rara pamusana wako, makumbo akapfugama pamabvi, tsoka dzinomira zvakadzika pasi, maoko pasi pemusoro, mabheji achitaura kumativi. Pasi pemusoro, unogona kuisa mutsara muduku. Mushure memhepo yekufema, batai mweya wenyu kwemasekondi masere uye, musinganzwisisi mishonga yemapepanhau, bvisai scapula kubva pasi. Chikamu chepamusoro chemuviri chinomuka chete nekugadzira mishonga yakarurama - usabatsire nemaoko ako, usamanikidza pamutsipa. Pakuvhenekera zvishoma nezvishoma zvinonyura pasi: kutanga shandisa pasi rezasi, ipapo mapepa, ipapo scapula. Kuratidzira, kuitwa nekukurumidza mukufema, kunobatsira kwete kungoputira mishonga yemapepanhau, asiwo kunoti kuvhara kumafuta ari pamimba. Mutsipa wakakwana wemimba unoshanda.
"Krendelek"
IP - kugara. Makumbo anowedzera mberi, kutsigirwa pamaoko, kugadzika shure, zano reminwe rinotungamirirwa kure navo. Pakuzorora, rutsoka rworuboshwe, wakakotama pamabvi, ndokuisa pamakumbo ako. Neko ruoko rwako rworudyi, tora mabvi ejoka rako rokuruboshwe uye, kana iwe ukabata mweya wako, edza kuchikwevera kuruboshwe rworudyi. Panguva imwe chete, tendeuka muviri kuruboshwe, sokunge uchiedza kuona chimwe chinhu shure kwemashure mako. Tora nzvimbo iyi kwemaminitsi masere, wozorora uye wozodzokera kuI. Ita dzimwe nzira mbiri, uye shandura gumbo rako. Paunenge uchiita basa re "Pretender", unofanirwa kunzwa uchitaridzika mumakumbo e gluteus uye oblique emuviri. Kushanda kwemafupa emakumbo, zvakananga uye oblique masimba emimba.
"Bridge"
IP - yakarara pamusana wake, makumbo akanamatira pamabvi, maoko akavata pamwe chete neguru, zvigadziko zvakamanikidzwa kusvika pasi. Tora kufema kwako, kuomesa misungo yemakumbo uye zvishoma nezvishoma kubvarura mapepa kubva pasi. Isai kumasendimita 20-25 kuitira kuti muviri kubva pamabvi kusvika kubhokisi uite mutsara wakarurama. Pasina kununura maronda, uye pasina kusimudza tsoka dzako kubva pasi, tanga kuderedza uye kuderedza mahudyu. Pakuzorora, dzokera kuI IP.Usasimudza mapepa nejerk; 8 munyaya iyi, kwete marute musungo asi musungo wakarurama wemashizha uchashanda. Dzokorora basa racho katatu. Uturu hwemashure, hudhinda, mabheti uye mberi kwechidya ari kushanda. Tinovimba kuti zvakaoma zvezviito zvekushandura uye kuora kurasikirwa kuchakubatsira mukurwa kwekunaka.