The simukai kuti kubvuta masimba - kuita unyanzvi

Kurera nevapanduki rinoreva chikamu chebasa zvinhu zviri yokurovedza muviri. Zvisinei, kurovedza muviri ichi inogona kunyatsonanga kunzwisisa uye kunyange kumanikidza kuti untrained vanhu. Saka, asati mberi kwayo Implementation, zvakakodzera kwazvo kugadzirira.

Chii chiri nokusimudza pamwe kubvuta masimba

Kuzviisa Pasi anotarira sezvinotevera: kutanga atora chinjikira nemizariro, pamusoro pamafudzi-kufara kunze, zvino pane mawa tightening pamusoro mutumbi vachisimudza makumbo anombotwasanudza, uye ipapo kumutsa ufanane chiuno pamusoro chinjikira kubhawa. Head kana achiita basa iri kunonyanyisa runodzingira shure.

Nokusimudza pamusoro pamatanda-chimurenga kunogona kuitwa nenzira dzakasiyana. Imwe nzira kunoda kutanga pavanopinda tsoka pamusoro kubhawa uye kuramba ichifambira kumusoro. Kupedza pachiitwa neimwe nzira, iwe unofanira kutanga kubata, uye chete ipapo ogadzira.

Zvaunoda kuita

Kuti aite pachiitwa ichi, sezvo kuwedzera nevapanduki achada:

• chinjikira bhaa yakakodzera urefu, zvinganaka mudungwe ane jimunasiyamu bonde;
• pamwero yakakwana vanokodzera here (asati atanga kudzidza gymnastic maatomu akafanana anofanira akasungirirwa kudzidza kanenge 10-15 nguva);
• kukwanisa zvakarurama kuita akatevedzana sequential okunze, izvo chinokosha yechiitwa;

bracing

Dzidza kuita kuwedzera pamwe kubvuta masimba kupfuura kungoti vanhu vane Stretch zvakanaka. Kana pachiyero murombo, muchiitiko ichi, tora imwe nguva yokuita kuti maoko ake pasi pa kufadza anombotwasanudza makumbo. Kana kukwana Implementation kuti ndichisveerera muviri kudzidzisa anogona yekudyidzana kunonoka kana yokurovedza muviri nhengo achawana "makakombama" zvakakwana pamwe zvinokosha mashoko okuti.

abdominal tsandanyama

Kuwanikwa dzakabudirira abdominal tsandanyama kuridza mutsindo basa Implementation yokurovedza chete kubvuta masimba chikwidzo. Kuti kushandisa muchina pane zvakawanda zvinobudirira muviri, zvimwe izvo hunogona kungoparara vakatakura pamusoro chete chinjikira kubhawa. Zvikurukuru, kugadzirira kudzidziswa pamwe kubuda kubvuta masimba zvaizova zvakakwana kuti nguva nenguva kusimudza makumbo kubhawa, hazvirevi kuti chero dambudziko. Nerumwe, nokuti Mutange, unogona kudzidza kuti kudhonza mabvi ako kuna muchipfuva chako, uye ipapo zvishoma nezvishoma kutamira kumutsa yakarurama gumbo.

Ungadzidzei chokuita kuwedzera chimurenga

Asati achipfuura zvakananga kuurayiwa ari gymnastic maatomu akafanana, Zvinokurudzirwa kuti kudzidzira apo kudhonza ne maoko zvachose pasi. Confident Kupindura pachiitwa ichi aivabatsira zvikuru basa apo chinhu yose.

How kumuka nevapanduki? Tinofanira kutanga wakasununguka kunzwisisa pamwe maoko pamusoro chinjikira nemizariro, uye ipapo, achipfugama dzenyu, muuye nazvo muchipfuva chako. Uyezve pane chimurenga makumbo hwakakungwa, zvokuti musana raiva nechepasi musoro wake akandwe musana.

A zvikuru kunzwisisa shanduro vachasimudza-pafiripi kunosanganisira kudhonza ne maoko, makumbo kururamisa. Vakaruka munyaya iyi anotora vaifanira chinjikira chinzvimbo, uye makumbo vari anombotwasanudza tsoka kumusoro. Panzvimbo ino makumbo kukandira kwepuranga rakachinjika ane inopindirana kudhonza muviri wose. Fu pamusoro, unofanira kubata kusimbisa pamaoko, vanobwembura shure uye muchipfuva panze. Kushandisa nzira iyi kuurayiwa zviri gymnastic chinhu ndewe chete kana uchida kudzidza sei kuita pamukwidzwa wakachena pamwe kubvuta masimba.

matambudziko zvinobvira

It zvinowanzoitika kuti kwomuviri, wakagadzirwa nomutambi anongotaura Anovhiringidza makumbo pamusoro kwepuranga rakachinjika, asi haagoni gondo hunde. Kutsungirira dambudziko iri, unofanira wakarerekera mabvi ako ukabata nguva apo bhandi riri pedyo kubhawa. Panyaya iyi, hwaro uremu iri zvaitambidzwa makumbo, izvo zvinoita muviri kune rumwe rutivi kwepuranga rakachinjika. Kanda muviri wose kuburikidza chinjikira bhaa kuchaita kuswatura makumbo ane muviri muduku ane jerk.