Kudzidzira pamutemo wefodya

Tabata - ichi chidzidzo chekudzivirira kwemazuva mashoma, uye kana ichiratidza nyore, mumaminetsi mashomanana iwe uchaisa simba rakawanda mukurovedza fodya kupfuura kwehafu yemafitness.

Saka, hazvibviri kuti munhu wose aite fodya . Iyi nzira yekudzidzira fodya yakave yakagadzirwa kuti ive yevatambi vechikoro - chikwata cheJapane muchikwirisa. Tanga zvidzidzo chete kana iwe uine nheyo-kana iwe unogona nyore kutamba kwemaminitsi makumi matatu, unogona kutanga kuita fodya.

Uyezve, iyo protocol yefodya inopesana. Izvi ndizvo, kutanga kwezvose, zvirwere zvepfungwa (chero, kunyange kunyanya "kusakosha") uye kurema (mwoyo wako haugone kumira kupompa ropa kuwandisa muviri zvakanyanya mumitoro yakadai). Zvakanaka, kunze kweizvi, mitemo yakatarwa ndiyo zvirwere zvisingaperi, nguva yekudzoka mushure mezvirwere, uye "zvinhu zvishoma zvoupenyu" kusvikira kuchitonhora.

Tinoita maitiro masere zvichienderana neprotocol ye fodya pasi pemazuva gumi nemashure mapfupa, uye mashure makumi maviri ekudzidzira anofanira kunge ari pahupamhi, huwandu hwehutano hwako.

Chokutanga, mushure mekudzidzisa kwefodya, zvinokosha kuti udziye, nokuti fodya mutoro mukuru pamuviri wose.

Purogiramu yekutanga yekurovedza muviri pane protocol yefodya

Uye chete ipapo tinopfuurira purogiramu huru:

1. Misoro pahupamhi hwemapfudzi, maoko akapararira kumativi pamapfudzi akareba. Pachinyore, tinotanga kubatanidza mapepa epafudzi uye tadzorera maoko edu kumashure.
2. Tinosiya maoko mune imwe nzvimbo yekutanga, chete matende anotarisa pasi. Pamusoro pekuridza mhere inotanga kusimudzira maoko ako kumusoro uye kuderedza pasi kusvika pachiyero chepakutanga.
3. Maoko akafukidzika, tinosvina mabhesi mumakumbo, tinotanga kutora maoko edu pamberi pedu nemheremhere.
4. Yakanamatira mberi, maoko akakomberedzwa pamakumbo, zvigadziko zvakatarisana, zvidzitiro zvakamanikidzwa kumabvu, makumbo akaputika mumabvi. Pachinyore, tinotambanudza kunze, tinosunungura makumbo edu uye tinotambanudza mavoko edu nemuviri pamwe chete. Ipapo tinodzoka zvakare ndokukotamira pasi pePI, uye tinodzokorora kutenderera kune rumwe rutivi. Isu tinoshandura kumativi ose maviri.
5. Tinotora kusimbiswa pamakumbo. Simudza yakakotama gumbo rorudyi, chikamu chakafanana kusvika pasi. Pachine chiratidzo, tinotanga kusvetedza kufamba nemakumbo akasimudza, kusangana nechitsitsinho. Tinoita masekondi makumi maviri, zorora kwemasvondo gumi uye dzokorora masekondi makumi maviri pamakumbo echipiri.
6. Isu tinowedzera kusimbisa nhema, tinomira pachigaro chedu. Tinosimudza gumbo nenzira imwecheteyo seyedzidziso yekare. Pamusoro pekuridza mhere, gadzirisa gumbo uye utambanudzire zvakakwana kumusoro, wove wakanamatira, uchinge wodonha mabvi pedyo nepasi. Tinoita 20 sec, zorora 10 sec, 20 sec pachikamu chechipiri.
7. Tinorara pasi mushure, maoko ari pamwe chete nemuviri zvishoma zvakaparadzana pamativi, makumbo anotambanudza kumusoro zvichikwira kumusoro, akacheka makumbo kuitira kuti asunganidze zvitsitsinho pamwechete uye aparadzise mativi emasokisi. Pamusoro pekuridza mhere inotanga kugadzirisa makumbo ako uye kukotama zvakare. Chinhu chikuru hachisi chokuparadzanisa zvitsitsinho.
8. Misoro inotambanudza sezvinoitwa mubasa rekare, zvitsitsinho pamwe chete, uye masokisi aya anotambanudzirwa. Pamusoro pemheremhere tinoyambuka makumbo - zvitatu zvitatu uye 1 nguva tinodyara makumbo pamativi. Isu tinodarika mitambo uye kurera makumbo.
9. Tinodzokorora chidzidzo chekare zvakare.
10. Tinodzokorora zvakare nemashandiro 8 asi nemasokisi akatambanudzwa.

Nekupinda kwepamusoro izvi zvakakwana, asi kana ukaongorora huwandu hwako hwekugadzirira semuvhareji, iwe unofanirwa kuita mazamu maviri ekudzidzira pamutemo wefodya, ndiko kuti, kudzokorora zvakaoma zvachose kaviri. Kana iwe uri pro mune bhizinesi rino - ita mapurisa ose matatu, semuenzaniso wepamusoro wekugadzirira.

Tinokurudzira iwe kuti uite hitch mushure mekuita maitiro pamusoro peprotocol yefodya.

1. Tinovata pasi mushure, tinosundira pasi rezasi kumubhedha, tinoisa rutsoka rworuboshwe pamabvi omakumbo erudyi, nepo bheji roruboshwe rinoshandurwa kusvika kumativi ose kumativi. Maoko pakati pemakumbo, tinotora bhodhi rakarurama ndokurikurira isu pachedu. Zvino dzokorora pamakumbo echipiri.
2. "Frog" -makumbo pamwe chete, tinosimudza mabvi pamakona, tiisa zvanza kune mukati mehudyu.
3. Isu tinounganidza makumbo edu pamwechete, tinodhonza mabvi edu kubhokisi uye tinosimuka.