Maofesi pansi zolimbitsa 1, 2 ndi 3: olimbitsa amachokera asilikali

Otchedwa pansi zolimbitsa thupi - mtundu wa nawuza zankhondo, tikhoza kugwiritsidwa ntchito ngati zonse workouts tsiku.

mbali ntchito

Pulogalamu ya pansi asilikali zovuta wokhulupirira 1 ndi 2, komanso 3, ndi olimbitsa ndi maphunziro othamanga. Aliyense wa iwo anachita pa nkhani 16. Udindo kuyambira aliyense wa maofesi ndi kubowola Front: zidendene pamodzi, masokosi anasiyanitsidwa padera, m'mimba chikufanana mawondo ali anaweramuka, koma osati ndi voteji amadyetsedwa patsogolo nyumba thupi.

Maofesi ndi kusiyana kwa mnzake Kuvuta kukhazikitsa. Mwachitsanzo, kuipidwa 3 zovuta kuposa pansi zovuta wokhulupirira 1 ndi 2. Chithunzi ndi kufotokoza mbali ina m'nkhani ino amapereka kumvetsetsa cursory wa iwo.

Zovuta monga muyezo

Gawo la pansi zovuta wokhulupirira 1 ndi 2 adzakhala ziyenera kukhala muyezo. Pali i ena akuona kulondola kwa ntchito yawo. Mungasankhe ofanana ndi akuti sukulu - kuchokera "zisanu" kwa "awiri":

• kwambiri - onse Zochita zimagwiridwa molondola, popanda zolakwa, wophunzirayo ndi chikhulupiriro mu zochita zake;
• bwino - pali zolakwika zazing'ono;
• mogwira - zosayenera njira ya thupi, kusowa kwa ntchito;
• zogwira - kwambiri zolakwa (zolimbitsa analilumpha kapena anachita molakwika mwaukadaulo, zinthu anawonjezera kwa iwo eni).

Zovuta pansi zolimbitsa 1

Timavomereza ndi poyambira malo.

1. Ife kukoka manja patsogolo.
2. Nyamuka pa zala zako, kwezani manja anu, kukoka thupi wake.
3. Sanatchule dzanja zamphamvu pansi elbows ndi imakoka scapula bwino.
4. Ife kwezani manja mmwamba, kupita mu ufa osaya m'dera thoracic.
5. Manja pa maondo, squat.
6. Nyamuka kutenga zikuchepa manja pambali ndi pang'ono kumbuyo, kutsegula pachifuwa.
7. Squat ndi manja pa mawondo (kubwereza zigoli 5).
8. Kuyambira kulumpha miyendo squat anapereka onse kuposa m'lifupi phewa, manja pa lamba wake.
9. N'kudzandigunda lamanzere kubwerera, kusiya thupi.
10. Bwererani ku malo manja pa m'chiuno, molunjika thupi.
11. Anaŵerama dzanja lake mmbuyo ndi thupi ndi mutu, kuyang'ana pa dzanja.
12. Bwererani ku malo ndi manja ake pa lamba wake.
13. Kunsi otsetsereka, popanda kusintha malo a mapazi lonse.
14. Ife kuuka kwa otsetsereka ndi manja pamwamba zikuchepa kawetedwe lokha, nanga 6.
15. Bwerezani zigoli 13 - ingapendame pansi.
16. Kulumpha kutenga udindo koyamba pa tcheru.

zinayendera 2

Khalani bwino, kukoka kwa mutu chala.

1. N'kudzandigunda manja kumbuyo.
2. Tikwera pa zala zanu ndi manja mmwamba atigwira.
3. Elbows akupita pansi.
4. phazi la kumanzere lunging manja kumanzere zimaswana popanda.
5. Ife kubwerera ku malo apangidwe ndi elbows ndi manja, amamwaza mapewa (monga mphambu 3).
6. Lunging phazi lolondola kumanja, mtundu manja.
7. Ife kubwerera ku malo apangidwe ndi elbows, manja pa mapewa (monga mphambu 3 ndi mphambu 5).
8. Kulumpha Lowetsani miyendo onse kuposa m'lifupi phewa, mikono mpaka kulinga.
9. Kupanga munthu kuweramira ndi miyendo molunjika, manja zomera miyendo, kuyesa kulikankhira thupi kumbuyo kutali zedi.
10. Mwadzidzidzi kutuluka otsetsereka ndi kuchotsa dzanja lamanzere kumbuyo ndi kusintha kwa thupi. Mutu wanu kwambiri, yang'anani pa dzanja lamanzere.
11. Akubwerera ku ingapendame malo ofanana pa zigoli 9.
12. Ife timamusiya ku otsetsereka ndi kuchotsa dzanja lake lamanja ku pamapeto a thupi, kuyang'ana pa dzanja lamanja - kubwereza zigoli 10 kumanja.
13. Ife zimabwerera otsetsereka a.
14. Ife timamusiya ku otsetsereka lamanja mu squat manja, komanso chiuno likufanana ndi pansi, kukoka kumbuyo, osati adzakhale kutali.
15. Ndilumphepo squat kuti: mapazi onse kuposa mapewa manja mmwamba mu dzanja akuyang'ana mmwamba.
16. Kulumpha kuyambira malo, atayima pa tcheru.

zinayendera 3

Monga milandu yapita, tinasintha n'kutenga malo ubwenzi.

1. Manja kukokera patsogolo.
2. Kugwedezeka kuyika dzanja pamwamba m'mbali kumbuyo, kutsegula pachifuwa.
3. Kulumpha amapita ku squat kwambiri, manja kukhudza pansi.
4. Kudumpha mu kapamwamba: thupi anaweramuka, ndi tinsalu samalephera kulemera ndi wogawana anagawira pakati pa manja ndi mapazi, zidendene kumbuyo ngati akukankha khoma wosaoneka.
5. Kuyambira trims kwezani mwendo lako lamanzere mmwamba, kukokera masokosi, mutu wanu ndi kuyang'ana lamanzere, kusunga muyezo.
6. Back mu kapamwamba.
7. Kwezani lamanja mwendo ndipo ndinayatsa mutu wake kuyang'ana chabwino.
8. Back mu kapamwamba.
9. Kuyambira trims kudumpha kumbuyo mu squat kwambiri m'manja kapena pansi.
10. Kulumpha akutuluka squat ndi mapazi onse kuposa, manja kumbuyo mutu, elbows m'mbali.
11. Taphunzira lamanzere, chigongono kumanzere akukopeka pansi, pomwe - zosiyana, kupanga kusuntha mu ndege imodzi.
12. Ndingaliro ya kudzanja lamanja, kubwereza kayendedwe zofanana likuvutika 11 - akukopeka chigongono mmusi.
13. Kuwulula mikono pambali, amalowetsa ku kuimirira mu kuweramira m'mbuyo, kuwala kuchimwa mu msana thoracic m'munsi kumbuyo Tambasula si unachitikira poyera ndi nditadzipatula.
14. Kuchokera pamalo otsetsereka a kuchimwa patsogolo, timayandikana pansi ndi miyendo molunjika amatangaza.
15. Ife kudumpha kuchokera otsetsereka, atagwira manja ake mbali kumbuyo, thupi M'malo mwake, oumbidwa patsogolo. Miyendo kwambiri akukopeka kumbuyo.
16. Kuyambira kudumpha kudzera kuwala amawerama ndi mikono anatambasula kutsogolo, kumbuyo kwa malo poyambira.

Ngati mukufuna kuchita zovuta maphunziro zonse, ndiye kutsogoleredwa ndi maphunziro ake onse masewera. Ngati ndinu watsopano - kutenga pansi zovuta wokhulupirira 1, ngati pali masewera zinachitikira - 2 kapena 3.