Wedzera iyi purogiramu yemaminitsi gumi kune chirongwa chepfungwa, itai kakawanda pavhiki uye nokukurumidza iwe pachako uchashamiswa kuti unoita sei uye unoenzanisa iwe uchava.
1.Paza murwi
Uturu hwemakumbo, madonzvo nemaoko zvinoshanda panguva yegaga.
Ita rutsoka rwako nerutsoka rworudyi mberi, simira kurudyi kuruboshwe - ruka kunze kunze kwekona ye 45 degrees. Isa zvigaro kumativi kumusana wemapfudzi: ruoko rwako rworudyi runofanira kuva pamusoro petsoka rwerudyi, uye ruoko rworuboshwe runofanira kuva pamusoro pekuruboshwe. Edza kuwedzera nzvimbo yepasvivi, ruramisa minwe yako, tora mapepa ako pasi, tarisa mberi. Bata munzvimbo ino ye 4 mweya, dzokorora musana kubva kune rimwe jumbo.
2. Pisita yekona katatu
Tsvina-yakagadzirisa, tsvina dzebhokisi nemabhanhire zvinoshanda.
Simira rutsoka rwako rworudyi nhanho mberi kwekumborera kwako. Zvigunwe zvetsoka rorudyi zvinotungamirirwa mberi, uye kuruboshwe zvinotorwa kunze kwekona re 90 degrees. Tambanudza maoko ako kumativi, tora uremu hwemuviri kuruboshwe (sokunge uchikwevera chiuno kune rumwe rutivi) uye ukotamire pamusoro, uchiedza kusvika kuhino, chikwama kana tsoka neruoko rwako rworudyi. Makumbo haakotama, tambanudza musana. Simudza ruoko rwako rworuboshwe kuitira kuti mapepa ako agadzire mutsara, uye tarisa kumusoro. Wedzera chifuva chako nenzira yekudzika kubva pasi kusvika paunokwanisa. Bata 4 mapfupa, enda, dzoka kuruboshwe udzoke. Uine maitiro aya yoga kuti uwedzere simba, iwe uchanzwa huri nani uye muviri uchange uchinjeka.
Z. Pose yeCrescent
Misumbu-yakagadzikana, tsvina yemakumbo nemabhanhire anobata; kunatsiridza kuenzanisa mu yoga.
Muchikamu chetatu chinyorwa (kuruboshwe kuruboshwe pamberi pekodzero), tora uremu kuruboshwe rworuboshwe uye udzike pasi kuruboshwe kusvika pasi pasi 25 cm pamberi petsoka. Dhonza zvakananga ruoko rwako kumusoro, kusimudza gumbo rako rokurudyi shure kwako kuitira kuti pamagumo zvive zvakafanana nechomukati, chimira-iwe pachako, tarisa pasi. Kuwedzera muviri, uchikwevera chifupa kubva pasi, kusvika pamunogona. Bata 4 mweya, shandura gumbo rako uye dzokorora.
4. Muti Pose
Misungo yezvigaro panguva yegaga
Tambanudza uremu kuruoko rworudyi uye, kuenzanisa, kuisa pamakumbo kuruboshwe. Tendeukira kumakumbo ari kuruboshwe, peta matende pamberi pebhokisi. Sezvo uchinzwa kuti wabata chikamu, zvishoma nezvishoma fambisa rutsoka rworuboshwe kusvika kune mukati mukati mehudyu zvakakwirira sezvo pfungwa yako yekuenzanisa ichabvumira. Bata munzvimbo iyi ye 4 mweya, zvino ita chipamberi kubva kune rimwe jumbo.
5. Nzvimbo yekamera
Uturu hwechikamu chezasi chemuviri chinoshanda; tambanudza mishonga yepamberi yemuviri panguva yegaga.
Mira pamabvi ako, makumbo pahupamhi hwemapuranga, maberere etsoka pasi. Paunenge uine mahudyu mukati, mapepa acho ari pamusoro pemabvi, zvishoma nezvishoma akadzokorora uye oisa maoko ako pazvitsitsinho kana pasi. Vhura mafudzi ako uye rega musoro wako ugare wakasununguka. Bata 4 mapfupa, uye zvishoma nezvishoma ugare pazvitsitsinho zvako uye unamate mberi, uchitambanudza maoko ako pamberi pako. Mune chinzvimbo ichi, bata pane imwe mweya 4.
6. Pose yembwa inotarisana
Mishonga yemaoko, kumashure nemabhanhire anobata; tambanudza mishonga yerutivi rwemuviri.
Gara pasi, tambanudza maoko ako mberi, uwedzere makumbo ako uye enda kunzvimbo yebhari, muviri unoita rwonzi rwakarurama. Kufambisa mberi, kusendamira pamasvingo etsoka, kuderedza muhudyu kusvika pasi, chengetedza mahudyu pachiuno. Simudza chifuva chako kuti iwe ugone kusimudza chiso chako zvose uye utarise kumusoro. Bata 4 mweya.
7. Kurongedza munzvimbo yekugara
Tambanudza misungo yemuviri; tinodzikama munguva yegaga.
Gara pasi, ufugama mabvi uye uyambuke rutsoka rwako rworudyi pamusoro kuruboshwe. Dzorera muviri kurudyi uye utore ruoko rworuboshwe rwakanamatira pabheji pamberi pemabvi, muchinda unotarisa kurudyi. Isa ruoko rwako rworudyi shure kwako, tarisa kumashure. Bata 4 mapfupa, dzokorora mune imwe nzira.