Mapazi adzawuka vise lapansi. Malangizo ndi zidule

mapazi adzawuka vise wa - mmodzi wa kokoka kwambiri wowawa kwa minofu m'mimba. Komabe, kafukufuku zimathandiza kwambiri mu ntchito kupyolera atolankhani. Champhamvu kwambiri, iwo bwanji cubes m'munsi. Ngati mwachita bwino, mungathe "podshlifovat" ndi chapamwamba zidutswa za atolankhani. Ntchitoyi tingapindule othamanga akusewera mpira, olimbitsa karate, acrobatics, ambiri, anthu masewera kumene mukufuna munthawi yomweyo flexion a msana ndi ntchafu.

zida

1. Kulera miyendo mu vise pa bala ndi motere: ayenera kumvetsa izo zikutanthauza nsinga. Miyendo atapachikidwa free, osati kukhudza pansi. Ngati nsinga ndi ofooka, m'pofunika kuti agwiritse ntchito zomangira wapadera thandizo.
2. unakhota kumbuyo pang'ono pa m'chiuno, manja ndi miyendo akhale molunjika.
3. Tengani mpweya, atenge pang'ono miyendo kumbuyo ndi kugwedezeka amphamvu kukweza pamwamba. Iwo m'pofunika kuti awasunge anaweramuka. Komabe, ngati mulibe mphamvu kuchitila chotero, mukhoza pang'ono mawondo a. Nkofunika kuti mbali imene iwo ali wopindidwa, sichinasinthe mpaka mapeto a ntchito a Anatipatsa.
4. Miyendo, m'pofunika kukweza pamwamba m'chiuno. Pa chimbuzi cha kufunika ndiyesera masekondi angapo, Yosefera kwambiri ndi atolankhani. Mukhoza pang'onopang'ono ndi bwino kuchepetsa miyendo pansi.
5. Imani ndi kamphindi, Bwerezani kukambiranako atasinthana maudindowo kachiwiri.

Malangizo ndi zidule

1. Easy "ukathyali" pa chiyambi pake womberani, "Kulera miyendo mu vise ndi" sikumangotikhudza machitidwe a atolankhani. Mu gawo loyamba la minofu ntchafu zedi. Pakati pa minofu m'mimba ndi lomaliza.
2. miyendo aukitsidwa pamwamba zazikulu katundu atolankhani. Kodi mwendo chimakweza mu vise, ndi zofunika kuchita kuti mbali pakati pa torso ndi ntchafu anali kochepa. Yoyenera kuphedwa zochita kumawonjezera mmene maphunziro pa nthawi.
3. Ndikofunika kuukitsa mafupa a chiuno molondola. amafunika kukwaniritsa kuti iyende pazipita mu zochotsa miyendo Wiese, kwambiri Yosefera atolankhani. Pambuyo phazi ukufika mlingo m'chiuno, muyenera kupeleka mafupa a chiuno amphamvu mmwamba.
4. Kodi ntchito miyeso zina pamene akuchita kuchita izi. Kulemera kwa miyendo, komanso kulemera kwa nsapato wothamanga - katundu wokwanira. weighting Komabe, othamanga amaphunzitsidwa nthawi zina amagwiritsidwa ntchito mu mawonekedwe sandwiched pakati pa mapazi dumbbells kapena zibangili wapadera. Kugwiritsa ntchito zolemetsa zosafunikira owonjezera Sikuti - mukhoza kupeza chophukacho.
5. M'pofunika kupuma bwino pa masewera olimbitsa thupi: kukweza miyendo m'mwamba, muyenera kupuma mpweya, akuponya iwo pansi - ndi mphamvu kupuma.
6. omwe sangathe kusunga thupi lawo mu vise, mukhoza kugwiritsa ntchito zomangira mwapadera stitched.

7. Kuchita mapazi adzauka mu vise akhoza mwapadera makina, zomwe zilipo gyms. Yankho zolimbitsa adzakhala ntchito pulogalamu yoyeseza kuti akuchita kukweza pa elbows lapansi.

Zonse thupi, kuphedwa yoyenera zokambirana ndipo, ndithudi, opirira ntchito pa nokha adzapatsa chifukwa zidzasintha!