Lezani kukhala lomasuka. thupi

kusinthasintha kwa thupi lonse ndi minofu yanu makamaka - ndi chizindikiro zofunika kwambiri, zomwe ambiri kawirikawiri saganizira. Iwo akufuna kuchita maphunziro mphamvu kapena osayesa kupanga makhalidwe enieni, monga liwiro. Mulimonsemo, kusinthasintha - izi ndi zimene ndiyo mphamvu ya minofu yanu, kuti ngati iwo sali kusintha, inu sangathe kukhala wamphamvu, mofulumira, ndi zina zotero. Choncho, aliyense wothamanga lipindulitsa si munthu kuti chitukuko cha kusinthasintha - ndi bwino ntchito lonse zovuta zomwe uyenera kubwerezedwa nthawi kukhalabe m'thupi lanu wangwiro chikhalidwe. Zovuta, zomwe anafotokoza m'nkhani ino, ndi phunziro amene ali ndi mavuto aakulu ndi kusinthasintha. Ziyenera kuchitika mwa mwezi umodzi kapena iwiri kuti iyende pazipita.

The otsetsereka a mutu ndi kayendedwe ka polumikizira

Ntchito yoyamba kukhala kutakasuka, kani, amatanthauza kulimbitsa thupi, koma inu mumvetsa msanga zokwanira kuti zimathandiza inu kwambiri. Choncho, muyenera muyezo malo - mapazi phewa m'lifupi padera, manja pansi. Akamanena zochita ndi kuweramira motsatizana mutu wanu mu madera osiyana - woyamba, mapendekeredwe izo patsogolo, adasiya, ndiye kumbuyo ndipo potsiriza bwino. Kumene, mukhoza kusankha malangizo a iwo okha, ngati mukufuna ntchito mu mobwerera malangizo, ndiye kusankha - chikhalidwe ndi zotsatira za kuchita chifuniro osati anthu. Pambuyo kuti muyenera kukhala chikombole muyezo, koma Kukweza manja anu mbali. Akamanena za ntchito yachiwiri ndi yakuti muyenera kuchita rotational kayendedwe mphonje. Kupanga kasinthasintha angapo alternately mu madera osiyana - mwachitsanzo, kanayi kutsogolo, ndiye m'mbuyo maulendo anayi, ndipo kenako mobwerezabwereza. Izi amachita ndi kukhala lomasuka monga chikhalidwe cha zochangamutsa, koma kumakuthandizani kukhala lomasuka manja - kapena kani, maburashi.

The kasinthasintha wa manja ndi unscrew

Kuchita zotsatirazi kukhala lomasuka ndi pafupifupi kwathunthu akubwereza amene m'mbuyomu. Muyenera kukhala ndi chikombole chomwecho, kusiya manja anu pa malo omwewo, koma ngati nthawi yotsiriza inu zimayenda burashi, koma tsopano muyenera atembenuza dzanja lonse. Zotsatira akanali yemweyo. Mwachitsanzo, anayi patsogolo kasinthasintha, kenako kusinthana kusintha kasinthasintha. Mu ichi zochangamutsa wokhulupirira pang'ono kutha, ndi mavuto ena uka kutsogolo kwa inu. N'zachidziwikire ichi, muyenera wanu woyamba chipolopolo masewero olimbitsa thupi. Best wa onse, ngati kukhala wapadera gymnastic ndodo, koma adzachita chinthu chilichonse elongated kapena adagulung'undisa mmwamba thaulo. Nkofunika kuti inu mutenge iye, kufalitsa manja ake pa mtunda onse kuposa m'lifupi phewa. Ntchito auka dzanja molunjika, ndiye muyenera kupotokola mfundo phewa kumbuyo, gwirani chipolopolo wanu. Bwerezani kukambiranako atasinthana maudindowo ichi, nthawi iliyonse complicating ntchito yake - kuchepetsa mtunda wa pakati manja anu pa projectile lapansi. Kuyambira pamenepo, ndipo akuyamba ya Zochita kusinthasintha - pamaso panu kuyembekezera zinthu zovuta kwambiri.

The kuweramira lateral ndi pamphero

Zogwiritsira zokambirana kusinthasintha amapereka zosiyanasiyana njira Mokhumbira. Kotero kukonzekera chakuti Zochita zosiyana Chrixitu. Iwo akhoza kubweretsa inu uthenga wabwino, chifukwa nthawi zambiri kusinthasintha chitukuko udzachitika m'malo wotopetsa ndi wonyong'onya - koma osati nthawi ino. Apa inu, mwachitsanzo, adzapanga otsetsereka a thupi mbali, ndilo kwambiri chifukwa anatambasula thupi. Muyenera kukhala chikombole muyezo mupumule manja pa m'chiuno. Ndiye muyenera alternately kukweza mkono umodzi ndi kutambasula izo pamwamba pa mutu wako ku tsidya lina, kupinda thupi malo amodzi nthawi yomweyo kupanga kayendedwe masika. Zikusintha manja ndi mbali kuweramira kwa dzuwa pazipita. mukhoza pite ku ntchito yotsatira, amatchedwa "mphero". Apa inu adzafunikira kutembenukira kwa amayesetsa kulalikira nsonga zala za zala za mapazi zosiyana. Izi zikutanthauza kuti pamene mufika otsetsereka ndi dzanja lake lamanja phazi la kumanzere, pamene kupitiriza kuchita otumphukira poyenda ndi zikusintha dzanja ndi malangizo a kuweramira. Monga mukuonera, thupi kusinthasintha n'kovuta kwambiri - mu nkhani iyi, inu mukhoza kupinda miyendo yake. Kotero ngati inu samafuna zala zako - amayesetsa kulalikira pansi, choncho nthawi iliyonse kusonyeza zotsatira zabwino zonse.

Zozungulira zoyenda thupi ndipo amayendayenda phazi

The njira ya kusinthasintha angakhale osiyana, koma cholinga inayenera kukhala yemweyo - kuti minofu yanu mosavuta komanso konzekera pamaso zolimbitsa thupi kwambiri ndi nkhawa. Choncho, kuchita zotsatirazi adzakupatsani pang'ono kupuma danga, chifukwa ndi wosavuta. Muyenera kukhala malo muyezo, kutambasula manja pa m'chiuno mwake, ndiyeno yambani atembenuza ndi torso mu madera osiyana. Mwachibadwa, mu nkhani iyi musaiwale za kayendedwe springy kuti Adzayesetsa nthawi ndi nthawi zikuvutitsa inu tsopano. Mawondo ndichotse, musachite, ndipo inu simungatenge zidendene zako kuchokera pansi, kapena m'lingaliro Margolis Wheel adzakhala. Pambuyo pake, muyenera kuzungulira lotsatira - mu nkhani imeneyi ivomelezana mpando kapena chinthu ina, zomwe mungathe kudalira. Nkofunika kuti mfundo chikatikati ili pafupifupi pa mlingo lamba wanu, mukatero kukhala omangika, ndi mphamvu zochita adzakhala ndichepe. Muyenera kukhala mbali yanu thandizo lina, kuika dzanja pa izo, ndiyeno yambani kuchita zosiyana mwendo alili - patsogolo kangapo, kangapo ku mbali kangapo. Ndiye muyenera kutembenukira kuchita zovuta chimodzimodzi ndi mwendo wina. Inu muyenera kuzindikira kuti chitukuko cha kusinthasintha ana n'kofunika kwambiri, ndipo ngati inu kukakamiza mwana wanu kuchita Zochita izi monga mwana, kodi tili ndi mavuto ochepa ndi kusinthasintha moyo wamkulu.

Torso ataimirira atakhala

Mu zonse mukuchita, palibe chinsinsi chobisika - izo ndi masewero olimbitsa wamba. Development wa kusinthasintha mu nkhani iyi ndi zofunika kwambiri moti mukhoza kuphunzira zambiri kuchokera zovuta izi. Pakadali pano, kotero muyenera kupanga torso kutsogolo kwa siteji yoyamba mpando ndipo atakhala. Kuti tichite zimenezi, muyenera kufalitsa miyendo yake aatali ngati nkotheka ndi kufika patsogolo, akuyesera kuti kutali zedi nthawi iliyonse. Mwachibadwa, pali njira zosiyanasiyana kusinthasintha, koma ichi ndi chimodzi mwa zothandiza kwambiri.

Kupinda ndi kupinda

Anatambasula mosavuta - Kodi zinthu kuona masewera, popanda iwo simungathe kuchita, inu simungakhoze m'malo mwa chilichonse. Kotero inu simukufuna kuphonya zimenezi, si nyumba yochititsa chidwi. Sangadziwe kuyang'ana chidwi, koma iwo ali amazipanga bwino thupi ndi minofu yanu minofu, kotero asonkhanitse mphamvu - ndi kupitiriza, ndiye mudzatha kunena zikomo katundu uyu. Khalani pansi, koma kutsina mapazi ake pamodzi ndi kukoka manja kumbuyo kwake ndi kudalira iwo. tsopano kuyamba kuchita masika tilts patsogolo, kuyesera chifuwa mapazi ake kuchepetsa - mwachibadwa, mawondo ukhalebe molunjika. Ndiye muyenera kusintha malangizo a magulu anu. Izi zikutanthauza kuti udindo wa thupi akanali yemweyo, koma m'malo otsetsereka muyenera kupanga thupi kupinda.

Movement wa mafupa a chiuno ndi kutambasula miyendo

Choncho nthawi ya ntchito chatha mu malo mosapumira. Pakuti kukhazikitsa muyenera akadali kudalira manja kumbuyo kwake, koma miyendo ndi ndichotse pa mawondo ndi Taphunzira pa yekha ndi. Pambuyo pake, kuchotsa m'chiuno ndipo kumayamba kuti iwo kusuntha motsogozedwa zidendene zako, kuyesera kuti awakhudze. Mu ichi gawo kukhala pansi itha - mukhoza pogona ndi kumasuka, tsopano kungakupatseni mudzakhala ndi mavuto zosangalatsa Pambuyo minofu ntchito. Koma musati kumasuka kwambiri - muli pali olimbitsa thupi mokwanira mu malo supine. Mwachitsanzo, muyenera kulera mwendo molunjika, kuulanda m'dera la kumwendo ndi kukoka manja anu nokha, popanda kupinda pa bondo. Ndiye kusintha mapazi ndi kubwereza.

arching kumbuyo

Chipika wotsatira odzipereka okha kupinda. Kuyamba, titembenuzire pa mimba yake pambuyo ntchito m'mbuyomu. Bodza nkhope pansi, koma kutsindika manja ake. Panthawi ina, kukweza kumtunda kwa torso wake ndi anaŵerama mu nsana, kusunga mafupa a chiuno pansi. Mukhoza Chitani njira zingapo, ndipo kenako chitani yotsatira. Mfundo yake ndi yomweyo, koma kuti malo anu adzakhala kwathunthu chosiyana. Muyenera kufika pa maondo anu, kuwagwira manja akakolo, ndiye nditatsamira kumbuyo, kumbuyo arching msana.

anyonyomala

Kuchita zotsatirazi anatcha squat zingakhale pang'ono chabe - Tsopano inu mukhoza kuwona chifukwa. Kuti muzikachita, muyenera kukhala pa maondo ake, ndiye kuchepetsa m'chiuno pansi nayenso - lamanja ndi lamanzere. Pankhaniyi, muyenera kutambasula manja anu zosiyana, ndiye, ngati inu pansi kudzanja lamanja, manja ayenera kupita kumanzere ndi mosemphanitsa. Chabwino kutsiriziratu zolimbitsa thupi - ichi ndi squat zonse. Imirirani, kuchepetsa miyendo pamodzi, ndiye kuchepetsa nokha mu squat kwambiri, kufalitsa manja zake.

zosangalatsa

Onani kuti akonzedwa zokambirana chiyani popanda inu ndalama yaikulu mphamvu komanso ina khama, zikhale cardio kapena china chirichonse. Komabe, zotsatira minofu, Zochita izi nacho, mulibe ungosunthira pa Zochita kovuta. Ndikufuna zina pang'ono. Izi bwino anachita atagona pa nsana wanu - mukhoza kukhala omasuka basi ndipo akhoza kuchita kuwala zochangamutsa gulu kuti mbali zonse za thupi, kotero kuti minofu musati ukhale pansi, koma pa nthawi yomweyo omasuka, ndi mwalandira zoterezi tchuthi zofunika kuti ndikaphunzire zinthu zina.