Umbhali wale nkqubo yokuzivocavoca nguDkt. Izumi Tabata - umqeqeshi wangaphambili weqela le-skating yaseJapan. Into ebalulekileyo yokuzivocavoca ilula kakhulu - yenza naluphi na olufanelekileyo kwaye lufanelekile kwiimfuno zakho eziqhubayo ngokukhawuleza kokuqeqeshwa kwexesha. Imeko ephambili kukuba wenze inani eliphindaphindiweyo lokuphindaphinda ngexesha leyunithi.
Kule meko, sithetha ngeenzuzo zokuzilolonga kwenkqubo yokutya iteksi kwisisu - eyona nto ibuhlungu kakhulu kubafazi abaninzi. Ngogwayi, sisebenzisa iikhompyutri ze-classical for the press , kodwa sizenza phantsi kwexesha le-exercise-practice ziqhutyelwa ngaphandle kokuphumla, ngomjikelezo omnye.
Abafazi abasweleyo mababe ngabaqhwala ngokuzivocavoca ngesisu, kuba emaminithi amane kuphela ngosuku (ixesha elinjalo lokuqeqeshwa lingafunyanwa imihla ngemihla), unokwenza umshicileli phambi kokutshisa kwangempela kwemisipha, ethi - wenza kakuhle.
Kwiinkqubo zoxinzelelo lwengxube kumxube weendaba, siya kwenza imisebenzi yesibhozo, nganye leyo ithatha imizuzwana engama-20, ukuphumla - imizuzwana engu-10, ngenxa yoko, ubude boqeqesho luya kuba yiminithi emi-4.
Inkomfa - iprotocol yecuba kwiesisu
- Ukuphika emhlane - silala phantsi, izandla ezitshiweyo entlokweni, imilenze emadolweni igobile, inqeni ixinyiwe ngokunyanzela emgangathweni, izilwanyana zikhangele kwicala. Ekuphumeni kwethu sisusa intloko, isicapula, i-thorax ukusuka phantsi kwaye isonge phezulu. Kuphefumlelwe sihla.
- Sihlala phantsi, siphula imilenze ukusuka phantsi kwaye siphumelele xa siqala ukuhamba kunye neenyawo zethu phambili ngokushiya kwesokunxele nangesokudla.
- Salala ngasemva, iingalo zolulele entloko, imilenze iguqa ngamadolo, iinyawo phantsi. Kwi-exhalation senza ukunyuka ngokugcwele komzimba ngokujika, izandla zisiza ukujika. Ekuphefumleleni siyehla kwi-IP size siqhubeke ngokufanayo, ngaphaya kwezandla.
- IP - izandla phantsi kwamatye, imilenze isondele phambili. Xa siphumelela siphula emilenzeni ukusuka phantsi kwaye siqala ukwenza iminqamlezo ngokukhawuleza.
- "Ibhasikidi" - izandla ezisekupheleni kwentloko, imilenze igobile. Ngethuba lokuphuma kwimizimba sisuka emzimbeni size silulele emzimbeni ngemilenze yethu, siphendule umzimba ukuba sisekunene, silula idolo lethu langasekhohlo siye ekhohlo elifanelekileyo, senze ukujika ngakwesobunxele, susa idolo lethu langakwesokunene kwi-elbow ekhohlo.
- I-IP - ilele ngasemva, iingalo zolulele emzimbeni, imilenze iguqa ngamadolo. Ekuphumeni kwethu solulela isandla sethu sokunene kwisithende sokunene, ngoko ngesandla sethu sesobunxele kwisithende sokunxele. I-Corps emgangathweni ayifuni, siya kuhamba ngamacala omabili ngokuqhubekayo.
- I-IP - siphumula kwisandla sethu esisezantsi, imilenze iguqa ngamadolo, iinyawo phantsi. Ekuphumeni komzimba siyaqala ukwenza ukunyakaza kwe-extensor - solulela imilenze yethu phambili, siwaqhawula phantsi, sigubungele iingalo zethu emagqabini, siwukhusele umzimba emilenzeni. Emva koko imilenze iguqa ngamadolo, umzimba ululaze emilenzeni, uguqa iinduli.
- Izandla zibopha phantsi kweentsimbi, zilala phantsi, imilenze ilula. Kwi-exhalation, siphakamisa ukujikeleza ngakwesobunxele ngasekunene kuqala, ngoko umlenze wokunene, uze unciphise-okokuqala ushiye, ngoko kulungile. Ngaloo ndlela, sikhulisa kwaye sinciphise imilenze.