Kuti udzidzise chimiro chakanaka uye chiuno chidiki, zvakakosha kushanda kwete chete pamusoro pemusoro wemimba, asiwo pamusoro pemisumbu yebonde yemudumbu. Vanodanwa kuti vagadzire chimiro, icho chichapa mufananidzo wako bendhi rakanaka. Zvisinei, kana dambudziko rako riri mafuta, ipapo oblique twists ichange isisina simba - inobatsira chete kana iri pamusoro pekupa mutsara inzwi.
Mhedzisiro yekunamatira pachiuno
Kana muviri wako unenge usingadi mafuta, diagonal twists ndizvo zvaunoda. Ichakubatsira kusimbisa zvakasimba fomu yemasumbu, ita chiuno chako chidiki, uye chimiro - chakanaka.
Kana dambudziko nderokuti dumbu rako uye chiuno zvakakomberedzwa nehupamhi hwehupfu hwakanaka huripo, rutivi rwemakona chete harugoni kupedza dambudziko racho. Chimwe chinhu chakakosha chinodiwa - chikafu chinokubvumira kuti uremerwe uremu, uye mitoro yeaerobic iyo inonyatsopisa mafuta inowedzera (somuenzaniso, kumhanya, aerobics, madambo anoshingaira). Mukuwedzera kune imwe nzira yakanyanyisa, zvakanaka kuti uwedzere maitiro nemaoko - saka iwe unokurumidza kutaura kuti mafuta uye iwe uchakwanisa kuita mutsvuku skeleton.
Hauna chokwadi here kana iwe une mafuta mazhinji kana kwete? Zvichengete uri shure kwechizvaro pasi pechidziro kurudyi kana kuruboshwe: kana panga iri kusvika ku 1.5-2 cm, saka zvinhu zvose zvakajairika, kana zvakanyanya-iwe une chimwe chinhu chaunorwisana nayo. Chiyero chakafanana chinogona kuitwa pachiuno chechiuno.
Dzidzira "kushandura" uye maitiro ayo
Chikoro chekusanganisa chinhu chakakosha uye chinobudirira pakuumba mutsara wakanaka wepa press. Kuziva nzira yekururamisa, iwe uchakurumidza kuona uye shanduro yechirongwa chekushandiswa. Rinoitwa sezvinotevera:
1. Tungamira kurongedza. Kuvata pasi, kupfugama namabvi ako, usasimudza tsoka kubva pasi, maoko mushure memusoro wako, mabote ako anotarisa zvakasimba kumativi. Kubva pane izvi, bvisa shisa kubva pasi (pasina chikonzero chekuenderera mberi), asi usingafambisi chinamato chako muchifuva chako - kunofanira kuva nechepakati pakati pavo iyo fist yako inogona kukodzera. Zvinotarisirwa kuita shanje kwete nechisimba chemutsipa uye kwete nejerk, uye nechisimba chemisungo. Iko kushanda hakufaniri kuva kwakakosha, kwete kunonoka-kunamatira kusvika pakuenzanisa kunononoka. Dzokorora maitiro matatu kune makumi maviri.
Kubva pakudzidzira kwekutanga, kune zvimwe zvakawanda zvakasiyana-siyana, somuenzaniso, kumashure uye rutivi rwunoshandura mumhepo.
2. Kudzokorora twisting kunokubvumira kuti ushande zvakanaka misumbu yemudhikisi wepasi. Izvo zvinoitwa sezvinotevera: rara pasi, pamashure, maoko mushure musoro, mabvi pachipfuva uye achiita kubvarura mapepa uye kumashure kwemupaka kubva pasi pasi 3 nzira 20. Zvakakosha kuita zvikamu zvishoma nezvishoma uye zvakanaka, kuitira kuti tisasimbirire jerk, asi simba remasumbu. Nzira iyi chete ndiyo ichaunza zvigumisiro.
3. Diagonal (lateral) inoshandiswa pamutsara inoitwa zvakafanana nemitsetse yakarurama, zvisinei nekuchinja kuduku. Kune zvakawanda zvakasiyana-siyana:
- chinzvimbo - sekune zvakananga twist. Unokanganisa, asi usakwevera mberi kwako, asi kuruboshwe. Dzokorora kaviri, zvino ita zvakafanana, asi taura kurudyi. Perform
zvose kudzidzira mune dzimwe nzira mbiri; - rimwezve zvimwe zvakasiyana-siyana zvekushanda kwebasa rakakosha rinoshandura kuchinja kwekuisa. Chokutanga, tora nzvimbo yekutanga, seyakakanganiswa, asi isa bhudzi rorutsoka rworudyi kumabvi ari kuruboshwe. Dzokera kumakumbo akakwana ka15, ipapo shandura makumbo ako uye uite zvakafanana. Dzokorora 2 dzimwe nzira.
Chikamu chinokanganisa inzira yakakwana kune avo vanoda kutsvaga kuwana mimba yakanaka uye chiuno chiuno. Kana iwe uchizove wakabatanidzwa pazuva, kana mushure memasvondo 4-5 pachava nemigumisiro yakaisvonaka.