Sangano redu rekudzidzira kwekuvandudzwa kwekufamba kwemajasi kunobatsira muviri wako kuti ufambe nokukurumidza pasina kurasikirwa. Uye iwe uchava nechokwadi chokuti haugoni kuwira. Izvo zvakajeka zvakave zvakagadzirirwa kudzidziswa kwevemitambo inozivikanwa, kunyanya, vatambi vematambo. Asi zvakadaro, zvakasikwa zvachose kuti zvichabatsira mumwe nomumwe wedu. Izvi zvinoshandiswa pakuvandudza kwekufamba uye nekukurumidza zvinogona kuvandudza fomu yemuviri iyo panguva yezvikwata zvehutano iwe uchada chirongwa chitsva chokudzidzisa nechepamusoro zvakanyanya.
Kana iwe uchitamba mitambo yemitambo yakafanana neti tennis kana volleyball, uyewo ita maitiro ekukudziridza kufamba nekukurumidza, uchaona kuti iwe wakatanga kufamba nekukurumidza uye zvakanyanyisa iwe warova bhora. Usati washambidza-shanduka, ita maitiro akawanda ekudziya-shanduka, somuenzaniso, kutora zvishoma zvishoma kwemaminitsi mashomanana.
Isa bhora pasi pasi pemakumbo. Tambanudza uremu kuruoko rworudyi, isa gumbo rako roruboshwe pane bhora rinotungamira. Zvino shandura makumbo ako munzvimbo. Rambai kushandura kwemakumbo kwemaminitsi makumi matatu, muchifamba nekukurumidza sezvaungagona. Kana bhora richidzoka shure, tevera kufamba kwayo. Tora kupumha kwemasekondi 90. Uye dzokorora basa racho katatu. Mushure mekunge uchinzwa kuvandudzwa, wedzera mutoro. Munguva yekushanda, shandisa bhora mberi uye kumashure paunenge uchichinja makumbo.
Batsirwa
Mushure mekuita kwega yega yekuita zvekurovedza kukudziridza kufamba kwekukurumidza, iwe unoda kuzorora kwechinguva, kunyange kana iwe usinganzwi wakaneta uye uchifunga kuti hauna hanya nazvo. Nokuti kana uchiita kufamba kwega kwega, kuwedzera kumutumbi, sangano remagetsi rinoshandawo. Zororo rakakosha kuitira kuti rirege kudzivirira.
Throw ball
Mira pakatarisana nemamita mashanu kubva pamadziro, bhora - pamberi pako, ribatisise neruoko rwako rworuboshwe. Ipapo ukanda bhora pamadziro, uibate, tora zvakawanda neruoko rwako rworudyi. Kanda bhora nguva dzose sezvaunokwanisa. Zorora mushure memasekondi makumi matatu ekufamba uku kwemasekondi 90. Dzokorora basa racho katatu. Mushure mokunge iwe uchinzwa kuvandudzwa, kanda ibhola nesimba guru uye ugare wakagadzirira kuibata nekukurumidza.
Circular motion of the ball
Bata bhora muruoko rwako rworudyi. Simuka zvakananga woendesa bhora nenguva-clockwise mukati mechiuno. Kana icho chinosvika pakati pekumusoro, nyatsorishandura kuruboshwe. Zvino, apo bhora riri pamberi, mukati, ridzorere zvakare kuruoko rworudyi. Ita shanho iyi pamwero wakakosha zvikuru pamasekondi 6-8. Mushure maizvozvo, tora zororo kwemasvondo 15-20. Dzokorora basa racho katatu.
Kicking bhora
Tora bhora nemaoko maviri uye simira zvakananga. Ikanda iyo uye simudza bhedu rorudyi kuitira kuti bhora rirove. Ipapo tora chinhu chacho uchitakure zvakare, asi ikozvino uchirove nebhokisi rweruboshwe. Alternate mabvi ako. Dzokorora kufambisa kwemaminitsi makumi matatu. Kurinda bhora, gadzirisa musoro wako, usazununguka uye usamira mberi. Zorora kwemasekondi 90. Dzokorora basa racho katatu. Kana zvakanyanya kukuomera iwe, bhudza bhora rokutanga nemabvi rimwe chete kwemaminitsi makumi matatu, ipapo nguva imwechete kune imwe, panzvimbo pokuvashandura nguva imwe neimwe.
Zvakakwana kufamba maminetsi mashomanana pamasitepisi, uye iwe unorimbidzwa vivacity nekutsungirira kwenguva refu. Yakanga yakanyatsopisa kunze. Ino ndiyo nguva yakakodzera kwazvo yekudzivisa kubva kune basa rakanyanyisa kubasa uye kushandisa zvidzidzo zvekusimudzira kufambisa kufamba. Kufamba kuchakurudzira iwe, uye iwe uchakanganwa nezvekushushikana kwezuva nezuva. Enda kunze kwekufamba panguva yekudya kwemasikati, uye panguva imwechete uye uite. Kuti zvive nyore kudzidzisa chero masitepisi mupaki, panhandare kana mune imwe nzvimbo iyo yakakodzera. Izvi zvinobatsira kuvandudza kutapudza kwemafupa uye nokudaro zvinoderedza zvikuru njodzi yeasteoporosis.
Kudzidzira maitiro etsoka
Mira pachitsika chepamusoro chemasitepisi, tarisa pamberi pako. Dzvinyirira mhizha, sunga ruoko rwako pamakona ema 90 degrees uye uchengete ivo kumativi. Ita rutsoka rwetsoka rweruboshwe pamucheto wechitsika chepamusoro. Iye zvino shandurai makumbo enyu, muchifambisa maoko enyu, sezvinenge muchifamba. Shanya nekukurumidza sezvaungagona. Chengeta trunk yakananga. Kana iwe uchinzwa kuti uri kutanga kupinda mberi kana shure, ichi chiratidzo chokuti wakaneta, uye unoda kuzorora. Tora purogiramu kwemaminiti 1, uye dzokorora chiitiko ichi zvakare.
Special instructions
Kuti ushandise maitiro ekufambisa kwekukurumidza kufamba, iwe uchada kuwana mhanho inenge iine maitiro asina pasi pe16. Usati watanga kuita zvidzidzo, svetura, enda pasi uye kukwira kumusoro nekudzika kwemaminitsi mashomanana. Muchiitiko ichi, tambanudza maoko ako sezvaunoita paunofamba.
Mushure mekunge uchitonhora-up, enda kune maitiro makuru. Pakutanga, iwe uchadzidzira kusvika pakukutuka, asi pasinei neizvi iwe unofanirwa kuita nguva dzose maitiro e4 maitiro maviri kana katatu. Dzidzira kakawanda sezvaunoda.
Panguva yekurovedza, tarisa hutano hwako. Iwe unokurumidza kukurumidza sei kuneta? Zvinotora nguva yakareba sei kuti iwe usiye? Cherechedza kuti nguva ipi neipi iwe unogona kuita zvidzidzo zvekare uye ureruke zvishoma.
Nhanho huru mberi
Mira pachitsika chepamusoro chemasitepisi. Simudza rutsoka rwako rworuboshwe 2 nhanho kumusoro. Itai iyo kusvika pamunogona. Munguva yekuvhima, rambai mabvi maererano nemakumbo. Zvino isa rutsoka rwako rworudyi pedyo nerutsoka rwako rworuboshwe.
Ramba uchifamba parutsoka rwako rworuboshwe. Saka zvakakosha kudarika matanho gumi nematanhatu. Chengeta maoko ako achifamba sokunge uchifamba. Enda kumatanho uye dzokorora chiitiko ichi zvakare, asi tanga kufamba nemakumbo ako erudyi. Dzokorora kushanya uku imwe nguva pamwe nega rimwe nerimwe.
Inotora kurutivi
Mira nechepamusoro pedanho rezasi, makera anofanirwa kunge ari kuruboshwe. Simudza rutsoka rworuboshwe nhanho yakakwirira, ipapo pedo netsoka rweruboshwe uise zvakanaka. Dzoka zvakare nerutsoka rwako rworuboshwe kusvika danho rinotevera. Ita, saka, matanho 8. Tora madigiri 180 kuti uite matanho kurutivi rworudyi, uye uite mamwe matanho gumi. Asi munyaya iyi mutungamiri haasi kuzosiyiwa, asi rutsoka rworudyi. Chengeta maoko ako achifamba sezvaunoita kana uchifamba. Kana pane kunyomba, iwe unogona kubatisisa kwavari kuti varambe vachienzanisa. Zvino dzoka uye dzokorora chiito ichi katatu, nguva imwe neimwe ichiwedzera kukurumidza kwekufamba.
Kufamba pamatanho
Mira pachitsiko chepasi necheboshwe kuru stairs (a). Simbisa mutsara, fambisa rutsoka rworudyi kuburikidza nechokuruboshwe kumusoro. Zvino isa rutsoka rwako rworuboshwe parutivi rutsoka rwako rworudyi (b). Ipapo gadzirisazve gumbo rorudyi zvakare, sekutanga. Asi usati watora danho rinotevera, iva nechokwadi chokuti tsoka dzose mbiri dzinomira zvakasimba. Mushure mekuita matanho 8, tenderera madigiri 180 kusvika kurudyi rwemakera. Tora matanho 8, nguva ino bedzi, fambisa nerutsoka rwako rworuboshwe, kuyambuka kurudyi. Enda pasi uye dzokorora basa iri 2 dzimwe nguva.