Indlela yo kutshaya

I-Tabata ayifuni ukuqeqeshwa okukhethekileyo, kodwa ekubeni uqeqesho lukhulu kakhulu, phambi kwezifo zenhliziyo, kungcono ukunqaba le ndlela yokulahlekelwa isisindo.

Indlela yecuba ityunjwe abantu abanempilo abangenalo ixesha okanye umnqweno wokuya kuzo naziphi na iiklasi ezizodwa ukuze bafumane ifomu elungileyo. Ngoko ke, ukusetyenziswa kwendlela yecuba kuyenziwa ngexesha elifutshane kunako-ukususela kumzuzu amane ukuya kwe-20.

Ukuxakeka kwethu kokuzilolonga ngendlela yecuba kuqukwa neendlela ezi-5 zemizuzu nganye. Enyanisweni, ukuzivocavoca ngokwalo qeqesho kuya kuba ngaphezulu kwendlela yocuba, kunye neendlela ezi-5-oku kulukhokelo, ukuze singalibali ukuba sikhula iinxalenye ezi-5 zomzimba.

Indlela yokuqala neyesibini kwisethi yokuzilolonga kwenkqubo yokubheba iteksi iinyawo, isithathu - ezandleni, isine kunye nesesihlanu kwiphephandaba.

Ukuzivocavoca ngendlela yecuba

1. Intambo yokulahla - imizuzwana engu-20 yokuhamba, imizuzu eyi-10 yokuphumla kwaye ke imizuzu engama-4.
2. Ukuhlaselwa ngama-squats-sihamba phambili ngenyawo olufanelekileyo, ngoko senza i-squat ngakwesokudla ngokubuyela kwakhona kwindawo efanelekileyo. Susa umlenze kwi-IP, kwaye senze okufanayo ngomlenze wesobunxele kwaye senze enye icala kwicala elingama-20 imizuzwana. Emva kweminye imizuzwana yokuphumla nayo yonke into iphinda yonke imizuzu emine.
3. Sithatha iidumbs - izandla kunye nama-dumbbells phambi kwesifuba. Sifaka ukubetha ngezandla zombili phambili, kwaye ke ukuphonsa okufanayo kwesandla okanye ukukhaba esikwenzayo. Ngaloo ndlela, siyahamba-phambili nangaphandle. Phinda imizuzwana engama-20, uze uphumle imizuzwana eyi-10 kwaye ke imizuzu emi-2.
4. Sithembela phambili, izandla ziyancipha kwaye zikhululekile, xa ziphuma emzimbeni, siphendulela ngezandla zethu emacaleni, ngaphandle kokuguqa izibonda zethu ekupheleni, sizama ukuvala ama-blades kule ntshukumo. Siphinda ngokuphindaphindiweyo kwemizuzwana engama-20 - ukusetyenziswa, imizuzwana eyi-10 - ukuphumla, imizuzu emi-2.
5. Silala phantsi emgongeni, sithembele, siphule kancane imilenze yethu, ulolo luxinzeleleke phantsi. Sitshitshisa imilenze phambili njengoko siphula, imilenze ilula kwaye iguqa ngamadolo. Senza imizuzu emi-2 - imizuzwana engama-20, imizuzwana engu-10 iphumla.
6. "I-Bike" - sebenze ngeenyawo zakho, njengokuba usebenzise okokuqala, vele udibanise ukushicilela kweefayile ngezandla zakho emva kwentloko yakho kunye nokuguquka okupheleleyo komzimba. Senza iiseti ezi-4 zemizuzwana engama-20 ngemizuzwana eyi-10 yokuphefumula.
7. Sithatha ugxininiso lobuxoki, kwaye esi sikhundla sithintela phambili kwaye senyuke phezulu ngezandla. Senza isangqa esinye kuphela imizuzwana engama-20, uze uphumle imizuzwana eyi-10.
8. "I-Rock-climber" - sigcina izikhundla zomzimba njengento yangaphambili, kodwa sisebenza nemilenze yethu - sithatha unxantathu ngonyawo ngamnye, kuqala siyancipha umlenze ukusuka kwicala, ngokokuqala phakathi, ngokusemgangathweni, kwaye sinciphise kwakhona kwi-FE. Sifake imilenze, senza isangqa esinye.
9. Silala phantsi esiswini, ukugoba kweengalo kumabhonkco kunye nokunyuka ngomzimba ekuphumeni. Senza isangqa 1.
10. Sithatha ugxininiso lwamanga kwiimbongo, ngokukhawuleza siphumela kwi-classical lie posture - sibeka isandla sesandla sasekhohlo phantsi, ngokufanelekileyo, sizithoba phantsi kwisigxina sesandla sasekhohlo, ngoko ke kunene kuze kube sekupheleni kwesangqa sesibini.
11. Siya kugxininisa amanga, ekuphumuleni, sifaka isandla phambi kwethu kwinqanaba lomthwalo - 1 isangqa.
12. Phinda usebenze "Umxhasi".
13. Siphinda umzekelo 9.
14. Siphinda ukuqhuba 10.