Sports projectile
Iyo yakawanda, yakareruka ine rubha, iwe unogona-mwana, 30-40 cm muhukuru.Saka fitball, inoparadzanisa kushanda uye inoita kuti ive yakaoma, asi inotora nzvimbo shoma uye inokubvumira kudzidzisa kunyange uko iwe haugoni kutendeuka nebhora guru. Kunyanya, maitiro akawanda (semuenzaniso, bhar) pane pfupi projectile uye anoita kuti zvive zvakaoma, izvo zvinoreva kuti iwe uchashandisa masumbu akawanda zvikuru. Zvakakosha kuti bhora rakanyatsoputika: kwete zvakare "rakasviba" (kunoderedza mutoro), asi kwete zvakaoma, semudonzvo. Chimbidza. Kana akashandura chimiro chacho zvishoma-zvose zviri kuenderana. Izvi zvakaoma kubva ku "Zhivi" TV chiteshi inowanikwa paPirates maitiro. Anoshanda kuburikidza nemapoka ose emasumbu. Ita zraz muvhiki, imwe nzira, 8-12 kudzokorora pamushandi wega wega. Takaita maitiro nebhobhobhu, iyo inopa ganda nehuwandu hwekuwedzera.
The Pose of a Warrior
Misungo yemakumbo, kumashure kwechifuva, maoko. Tora bhora ugofambisa nerutsoka rwako rworudyi mberi, shanduka kuruboshwe pane imwe engero 45 degrees. Simudza bhora pamaoko akatambanudzirwa pamusoro pemusoro wako uye zvinyoronyedze. Inhale uye, nekukotamira gumbo rorudyi mumabvi, pamhepo, pfugama kuenda kunzvimbo apo chidya chichave chiri kubva kumakumbo ezasi kusvika kune digiri. Bhora rinoderedzwa kusvika kumazinga ebhokisi. Pakuzorora, dzokera kunzvimbo yekutanga. Ramba uchifamba mumhanzi wekupema. Pilates, yoga: "Munguva yezvidzidzo zvepilates, ndinogara ndichiti:" bvisa zviuno, mudumbu nemabako "," fungidzira kuti iwe unomanikidzira gore "... Izvi zvakakosha kuti unzwe mitemo yemapirates. Uye bhora rinobatsira: kunzwa kunzwa kwakasimba, kuisa pfungwa, kusakanganwa mitsipa yehudyu: iwe uchashandiswa kwechipiri uye bhora richawa. "
Planck
Mishonga yezvinyorwa uye musimba-stabilizers inoshanda. Deredza ibhola pasi uye, uise tsoka dzake pairi, enda kune chinzvimbo chebhari: rutsoka rwemakumbo rakatambanudzwa, zvanza zvasi pasi pemapfudzi, zvinyorwa zvepepanhau uye kumashure zvakasvibiswa, muviri kubva kubva korona kusvika kune zvigunwe unotambanudzwa mumutsara. Inhale uye paunenge uchinyura, uchiputira bhora iwe pachako uye usingashanduki mamiriro emaoko, shandisa mapfupa e-ischium, sokunge iwe unoda kutamira mukati memuyo weimbwa unotarisana pasi. Dzokera kunzvimbo yekutanga uye dzokorora.
Leg Extension
Zvisikwa zvebonde zvemuviri, tsvina dzebhokisi nemaoko zvinoshanda. Nhema pamusana wako, tambanudza makumbo ako, bhora riri pakati pechifuva, zvikwereti zvinotarisana kumativi. Simudzai makumbo maviri uye musvitse bheji rweruboshwe, muchikanganisa muviri uri kurudyi. Tambanudza, kusundira rutsoka kure newe kubva sekunge uchiedza kusvika kune rumwe rutivi rusvingo. Shandura nzvimbo yemakumbo, kudhonza kumabvi ake ekurudyi uye kuzarura muviri kuruboshwe. Usaderedza marwadzi ako pasi, shandisa maoko ako pabhora nguva dzose. Dzokorora.
Kutsigira
Mishonga yemapurisa, mahudyu, maoko uye chifuva basa. Nhema pamusana wako, mabvi akarembera, tsoka patsoka. Bhora rinonamatira pakati pemabvi (rinogona kuva pakati pemakumbo, asi mutoro uri muhudyu hauzove wakaderera). Simudza mapepa uye utungamirire kuitira kuti kureba pakati pebhokisi nemukati zvive zvishoma kubva pachigamba. Maoko anosimudza uye anotora kufanana kusvika pasi. Chengetedza nzvimbo iyi pamutengo wemisumbu yemudumbu, usanetsa mutsipa wako. Nokutambanudza maoko mberi, gara pasi kuitira kuti nyaya yacho igare yakananga pasi, tora bhora mumaoko ako, uye uchitarisa mabote ako kumativi, shingaira. Nenzira yakajeka, vertebra pane vertebrae, inonyura pasi. Kuramba uchifurutsa bhora namaoko ake, gara pasi, uriise pakati pemabvi, fanira uye dzoka kunzvimbo yekutanga. Dzokorora.
Half-arm
Kushanda mabheti nemisasa. Nhema pamusana wako, mabvi akarembera, tsoka patsoka. Tora bhora pakati pemabvi ako, bhanisa maoko ako mumakumbo uye uzviise pasi - zvikwiriso pamutsara wepafudzi, uye zvigaro zvepamberi zvinongoramba zvichienderana nemutsara iwoyo. Bvisa misumbu yechipfuva uye mabhunhire uye, uchimanikidza bhora, zvishoma nezvishoma usimudze musana wako uye pfupa uye uende kunzvimbo dzechikamu chechidiki: kusimbisa pamakumbo nemafudzi. Kana iwe uchinzwa kuti chiuno chinosunungura, shandisa pfupa mberi. Dzokera kunzvimbo yekutanga uye dzokorora. Izvo "musara" nebhora zvinogona kuitwa mune imwe shanduro yakaoma. Isai shini pabhora, maoko - pamwe chete nomuviri pasi, simudza mushure, chiuno nehudyu. Sezvo wakanyura, pfuti yepfuuriro bhora iwe pachako uye enda kune "hem". Dzokorora.
Sphinx
Bhabha bhora pakati pemakumbo uye utore mhete ye sphinx: forearms pahupamhi hwemapfudzi akaenzana kune mumwe nemumwe, mabote pasi pemapfudzi. Simudza gumbo rezasi kuitira kuti rive rakananga kusvika pasi. Pakufuridzirwa, bvarura maoko ako kubva pasi uye uzviparidze zvishoma kumativi. Pakuzorora, dzokera kunzvimbo yekutanga uye dzokorora.
Muti Pura
Uturu hwemakumbo, makumbo, chifuva nemisumbu-stabilizers inoshanda. Tora bhora uimire. Tambanudza uremu kuruboshwe rworuboshwe, sunga bhabhi rakarurama uye, uzarure chibatanidziro chekuputika, zorora rutsoka rworudyi mudhudhudhe uye uruswededze pedyo nepamunogona kugovera. Dzvinyirira rutsoka rwechiuno, uye chiuno kune netsoka, uchiedza kusimudza zvakanamatira gumbo rinotsigira. Tora bhora pachikwata chepfupa, mapfundo acho akatarisa kumativi. Finyidza bhora uye paunenge uchienda kune imwe nzvimbo uende nayo kuruboshwe kune imwe nzvimbo iyo inonzi forearm ichave ichienzanisa nefudzi. Ruoko rworudyi runorwisana nekufamba kweseri. Dzokera kunzvimbo yekutanga uye tungamira bhora kurudyi. Dzokorora kubva kune rimwe jumbo.
"Kurudyi-Kuruboshwe"
Uturu hwechipfuva nemaoko zvinoshanda. Gara mu pose yehafu-lotus (kana iwe uchiona zvakaoma kugara mairi kwenguva yakareba, zvino muTurkey chete). Svetura, ramba bhora pedyo nechepakati chechifuva, zvigadzirire kumativi, zvigaro zvakatarisana kusvika pasi. Finyidza bhora uye paunenge uchienda kune imwe nzvimbo uende nayo kuruboshwe kune imwe nzvimbo iyo inonzi forearm ichave ichienzanisa nefudzi. Ruoko rworudyi runorwisana nekufamba kweseri. Dzokera kunzvimbo yekutanga uye tungamira bhora kurudyi.