How kuzadzisa kunonyanyisa zvawanikwa Munotatamura tsandanyama kwepamuchinjikwa twine

Mumwe zvakaoma nzira ndichisveerera vaiona gymnastic maatomu akafanana - transverse netambo, inova muchinjikwa maberekero tsoka nenzira yakarurama mutsetse. Chimwe zita pachiitwa ichi - munhurume kana Royal twine muchinjikwa. Rinoshandiswa nenzira purogiramu mifananidzo, mifananidzo jimunasitikisi uye maekisesaizi kuti zvombo, Acrobatic kutamba, kutamba, uye mimwe mitambo uye unyanzvi nezvimiro.

Nzira kuti maatomu akafanana izvi zvakaoma chaizvo. The nemamiriro evanhu tsandanyama, nemarunda uye majoini asina akapa kufamba ari transverse negwara. Nokuti vanhu vakawanda, iri mhando maekisesaizi uye anoramba dzisingambosvikiki. Zvikonzero izvi zvinogona kuva vaviri nomumwe zvechadenga muviri mamiriro uye kusava kutsungirira. Asi nokushandisa kunonyanyisa muviri, gara pamuchinjikwa twine kunogona chero zera.

Kubatsira kunoita kurovedza muviri ichi zvakajeka pachena: nekuvongwa kutambanudza tsandanyama mukati pazvidya kunonatsiridza kweropa iri abdominal uye pelvic zvomukati, akachengetedzwa mufambo ari muhudyu mapfundo, zvinoita zvomudumbu hurongwa. Mukuwedzera, muchinjikwa twine muviri kubatsira kudzivirira zvirwere genitourinary ino, kusimbaradza abdominal tsandanyama uye makumbo. Nokuti vakadzi muchinjikwa twine ndiyo shanguriro pelvic mufambo, kusanduka nemarunda, tsandanyama, kuvandudza gait uye mamiriro, uyewo pulmonary pakukurukura uye utano hwakanaka.

Workout Munotatamura zvinofanira kuitwa maminitsi 30 kashanu pavhiki. Pakutanga, pane zvinorwadza nezvekufadza makumbo, asi basa anofanira kuramba pashure 2 mazuva tisina marwadzo. Zvino unogona kuita mutoro zuva nezuva.

Asati kuita zviitwa pamuchinjikwa parukungiso, unofanira sei kutanga rwomukati pechidya tsandanyama. Izvi zvingava masaja kufamba, patting kana chaiwo kwoushamwari-up kufamba. Chikamu uye inoshanda muviri ari kukanya dzakawanda tsandanyama mumvura inodziya. Mushure mumvura vari nebhati zvinofanira pamusoro 10 maminitsi vanokanya tsandanyama idzodzo. Kuku- ndiwo mamwe anotikurudzira pashure Munotatamura kana tsandanyama akaneta vakaora mwoyo uye.

guru amplitude ndatsamwa kwakasiyana-siyana vari up tsandanyama mberi. kufamba izvi zvinofanira kuitwa kuti tsandanyama makakatanwa, kwete kunzwa marwadzo zviratidzo. Zvinobatsira kuva kusvetuka tambo, basketball, achipfugama yenyu shure ane kusvetuka, nokukanda kunogadzirisika mberi gumbo squats. zviitwa izvi zvinosimbisa marwadzo mwoyo tsandanyama , uye mhanyisa ndima ropa kuburikidza nhumbi.

Mushure kwairayirwa inodziya-up yaifanira pamuchinjikwa-pachako kufamba twine zvakananga. Kuekisesaiza ndiko kunonyanyisa tatamuka ndagadzikana tsandanyama sezvo kuoma tsandanyama haazogari.

1. Makumbo anoiswa pamusoro kunonyanyisa upamhi uye muviri angling mberi. maoko emaoko vakayambukira pachipfuva chake kuti rave kukwezvwa pasi, kurudyi uye rworuboshwe gumbo. Kubudirira chete nzira rakagadzirirwa 70 tilts.

2. Zvishoma Nezvishoma razdvizheniya tsoka kune kunonyanyisa chemabhazi. At endpoint masokisi mudutu ruoko. Saka, mutoro simba womukati rorudyi netsandanyama. In pachiitwa ichi iwe vanobvumirwa kubatisisa mutsigiri.

3. Ndakagara pasi, makumbo kupararira, akaita chimwe tilts muviri mberi kurudyi uye rworuboshwe gumbo.

4. Ratidza "shavishavi". Akagara pasi pakati lotus mamiriro, tsoka wakabatanidzwa pamwe uye jamhu maoko pamabvi ake, vachiedza vazviise pedyo pasi.

5. Ndakagara rimwe ibvi, mumwe gumbo wechipiri yakagadzirisa asunungurwa kurutivi. Akaita zvishoma nezvishoma uye mabhanzi parutsoka rumwe rutivi.

Mushure mutoro aripo tsandanyama kuomarara uye marwadzo vanyoro. makirasi dzose pave ndechokuti tatamuka nguva neimwe zvinova zvishoma zvinorwadza, uye pashure pemwedzi mitatu kurovedza kwakadaro ingangodaro kuita muchinjikwa twine.