Ngatitange ne pylocoping. Izvi zvakaoma, zvakagadzirwa nemudzidzisi weCalifornia Viveka Jensen, inosanganisira zvinhu zvebhokisi uye Pilates. Hollywood actrice nemuimbi Hilary Duff anoti ndiye, uyo asingatore nguva yakawanda, anomubatsira kuti arambe ari munhu akachenjera, akachenjera uye anonyanyisa anonyengera. Chakavanzika chiri nyore: kurovedza vaviri kunobatsira kaviri. Kufamba kwebhokisi kunopisa boka remakoriyori, kusimbisa zvakanakisisa muviri wepamusoro, kudzidzisa kusagadzikana uye kubatana, uye kupa kuzvivimba kwakanyanya. Pilates inokubvumira kushanda zvakanaka misumbu yemakumbo uye musimba-stabilizers. Iyo inosimbisa chimiro, inovandudza plastiki yemuviri uye inounza kukwana pfungwa yemukati wepakati. Kubatanidzwa kwezvikamu izvi kunoita kuti zvive nyore kuwana chidzidzo chinonyatsorongedzwa, kubvumirana zvikamu zvose zvemuviri.
Kirasi yemakadhi: zvakakosha zviri nani kuita vasina shangu - saka iwe unonzwa uchitinhira zviri nani pasi uye uwedzere mutoro uri pamucheto wemakumbo. Ita katatu pavhiki. Sezvokudziya-shandisa, shandisa kumhanya panzvimbo kana kutambanudza tambo kwemaminitsi maviri pamwe nemaminitsi matatu e "shadow shadow". Ita kufambidzana mukati me "kutenderera" imwe pashure pechimwe pasina kukanganisa. Kana nguva ichibvumira, unogona kudzokorora maitiro ekudziya-up pakati pekufamba. Iwe unoda: mapegi maviri ane kuyerwa (uremu 500 g), asi iwe unogona kuita kunze kwavo. Nokuita zvekudzidzira pasi, kuvhara pamatambo e yoga kana tambo yakakura.
Shadow boxing
Isa tsoka dzako dzakakura kudarika mapepa ako, mabvi ako akadzikama. Svetesa maoko ako muzvibhakera, uzvisimudze kune chiganda (kudzivirira pose) uye chitubu sechikwata chekare nechepamusoro pamakumbo emakumbo ako. Zvimwe, shandisa maoko ako kuti unonoke kuputika kubva papfudzi kwemaminitsi matatu.
Jeb-cross uye kuchinja kwemakumbo
Uturu hwemakumbo, makumbo, mimba uye mabhunhire zvinoshanda. Simuka, makumbo - akawandisa kupfuura mafudzi, tsoka dzakaputika kunze, mabvi akadzikiswa. Simudza makoti ako iwe pachako, wakamira munzvimbo yakadzivirira. Chengetera kuruboshwe uye utore danho nerutsoka rwako rworuboshwe kune rumwe rutivi, paunenge uchiita chikokwe neruoko rwako rworuboshwe - uchikandira mberi kubva pafudzi nechanza chako, zvino chimbidza kudzosa ruoko rwako kumashure. Nenguva iyo tendeuka rutsoka rwako rworudyi uye uyambuke neruoko rwako rworudyi - shandisa diagonally kuruboshwe (munzvimbo yako kuruboshwe). Ita zvimwe zvikorekedzo zvina uye zvitunha (mberi uye diagonally). Zvadaro ita 4 mapapiro matsva mberi-kumashure (makumbo amire zvakafanana kune mumwe nemumwe). Dzokorora zvakare, kuita sangano kwemasekondi 90. Zvadaro shandura mativi (famba mberi neruoko rwako rworudyi uye diagonally yakasara).
Kururamisa kwemaoko nemakumbo
Uturu hwemakumbo, makumbo nemasumbu-stabilizers anoshanda. Simira parutsoka rwako rworudyi, bhu rakakotama, tora mudumbu rako iwe pachako. Simudza ibvi roruboshwe kusvika pachiuno chechiuno uye ruramisa tsoka yako pamberi pako, chimira-iwe pachako. Panguva imwecheteyo, tambanudza maoko ako pachikwata chechifuva, mapendeti kumusoro. Dhonza zvidzitiro zvako kumativi, kuburitsa bhoto roruboshwe uye kuunza chitsitsinho kumabvikodzero. Dzokorora kufamba kwemaminiti 1 pasina kubata pasi nechiso chako chekuruboshwe. Zvadaro shandura mativi uye dzokorora.
Misungo yemakumbo, zvigunwe, maoko uye mimba basa. Simira plie nzvimbo, kuparadzanisa makumbo ako zvakakura uye kushandura masokisi ako parutivi, gara pasi kuitira kuti mabvi ako apfuura zvigunwe zvako. Tendeukira kurudyi (mahudyu haatauri) uye ita ejection yeboshwe kuruboshwe kuenda kurudyi uye ruoko rworudyi kumashure. Dzorera maoko ako kunzvimbo yekudzivirira, kumira kumativi, ndokudzokera kuruboshwe uye kudzokorora kufamba. Kuramba uri pachigaro plie uye uchiramba uchisimbisa zvakasimba, nekukurumidza sezvinobvira, shandura mativi emaminitsi maviri.
Hook nemakumbo akayambuka
Misungo yebhanhire refudzi, maoko, makumbo uye musimba-stabilizers inoshanda. Isa tsoka dzako dzakakura kudarika mapepa ako, mabvi ako akadzikamisa uye uise zvigunha zvako panzvimbo yako yekudzivirira. Deredza ruoko rworudyi, uchibatisisa, ruchiita pamberi pebhokisi - ruoko runofanira kuva pasi pechigunhi. Paunenge uchirova, tendeukira kune rutsoka rworudyi ugochinja muviri kuruboshwe. Dzokorora kune rumwe rutivi, tendeukira kuruboshwe rwako kuti urove. Ita zvikorekiti zvina, uise mavari simba remuviri wose. Zvadaro dzokai mapfumo ako kunzvimbo yekudzivirira uye ita 4 jumps, uchiyambuka makumbo ako mumwe kune mumwe. Mamwe mafambiro nemaoko netsoka kwemaminitsi matatu.
Peari inoputika
Uturu hwemaoko, bhanhire rebandauko nemakumbo zvinoshanda. Simuka, makumbo akange akafukidzwa nemapapiro, zvisikwa zvinoshandiswa kumativi. Bhenja bhoto roruboshwe uye ruramisa rutsoka rwako rworudyi pamberi pako, uchibata pasi nepasi rako. Panguva imwe chete simudza maoko ako pamberi pako paziso reziso, zvisikwa zvakakotama, zvigunwe mumatanda. Shandura fesheni kune mumwe nemumwe, sekunge iwe uri bhosi rine peji inofungidzira. Panguva imwe chete, taura mukati memukati webheto rweruboshwe necheko rako rwerudyi. Ramba uchifamba-svetuka nemaoko ako, uchinge waisa sock yakakodzera pasi uye zvakare uchisimudzira pamabvi. Ita basa racho kwemaminitsi 90, uye shandura mativi.
Misumbu yemaoko, muviri wakadzika uye masimba uye stabilizers inoshanda. Mira pakumbo rako rorudyi uye utange kusendamira mberi, uchisimudza rutsoka rworuboshwe kusvika kumwero wehudyu, zvigunwe zvinowedzera. Ruramisa ruoko rworudyi mberi, uye kuruboshwe - parutivi, pachipfuva chechifu, kuchengetedza chikamu. Sezvishoma sezvinobvira, pfugama bhedu rakarurama, zvino ruramisa gumbo. Rambai kwemaminitsi 1, shandura makumbo uye dzokorora.
Vertical lath nerutsoka rwekubata
Uturu hwemakumbo, mabheti, maoko nemisungo-stabilizers inoshanda. Simira parutsoka rwako rworudyi uye tambanudza maoko ako kumativi kumapfudzi emafudzi, mapende pasi kusvika pasi. Svetesa muviri mberi uye simudza rutsoka rworuboshwe kune rumwe rutivi sezvaungaita, zvigunwe zvakatambanudzwa. Bata maoko uye torso musingazungunuki, bata zvigunwe zvetsoka roruboshwe rwepasi. Simudza rutsoka rworuboshwe zvakare uye dzokorora chikamu chemasekondi 90. Zvadaro shandura mativi.
Sirafu nekuputika kwemakumbo
Misungo yebhokisi, maoko nemisungo-stabilizers inoshanda. Simira muhutu hwebhari, uchitenderera pazvigaro uye zvigunwe-zvikande zvakaderera pasi pemapfudzi. Bendama namabvi kuitira kuti ivo vave masendimita maviri kubva pasi, zvino gadzirisa makumbo enyu. Rambai kwemaminitsi 45, zorora kwemasekondi gumi nemashanu uye dzokorora. Uyai nguva yakazara kumaminitsi maviri.
Corner
Uturu hwebhandi refudzi uye musimba-stabilizers inoshanda. Gara wakarurama, mabvi akanamatira pamakona akanaka, masokisi anobata pasi (zvitsitsinho zvakabviswa). Tambanudza maoko ako pamberi pebhokisi nemaoko ako pasi uye, uchinetsa mimba yako yepamuviri, sendamira kumakona ema 45 degrees. Fukisa maoko ako kumusoro uye pasi (amplitude mumasendimita maviri) kwemaminiti 1 kana kuita anenge 100 inofamba. Pakati pemisodzi iri mukati mako makumbo ako kubva pasi. Chengetedza musana wako zvakananga, uye chifuva chako - kukwira.
Akayambuka makumbo ne ejection
Uturu hwemuviri pasi hunoshanda. Enda pasi kumativi ose mana, mabvi pane imwe nhanho nehudyu, kurara kwepamusoro pasi pasi pebandauko rorudyi, kuruoko rworuboshwe kuruchindwe pasi pebandauko roruboshwe. Simudza rutsoka rworuboshwe (ibvi rakakotama, zvigunwe zvinodonhedzwa kunze) uye zvinomutsiridza nemabvi akakodzera. Tambanudza uremu kuruboshwe, uchiruramisa zvishoma kuruoko rworuboshwe uye usimudza rutsoka rweruboshwe kuti uite rutivi rwepamusoro uye urukanda mberi (zvigunwe zvinoramba zvichinyatsogadzirwa). Dzokorora kufamba kwemaminiti 1, uye shandura mativi.