Umthambo Universal "Frog" ukomeleza umatshini: ezine kwenye

Umthambo "Frog" - uhlobo lwe twist eyenza elele phantsi okanye esitulweni yoqeqesho. Akhe iquka amaziko ukufaneleka ukuba ukomeleza izihlunu esiswini futhi omisa kunye luya ukukhanya kwamathanga ngaphakathi.

Kukho iindlela ezininzi 'isele ": lisalele Classic, Classic elele esiswini sakhe, ngokunjalo Ukrainian lunee ntlobo zazo.

Classic "Frog" kwi ngasemva

Lo msebenzi classic "Frog" ngenxa yendimbane lwenziwa elele ngomqolo.

1. Agobe amadolo akho uzixhoxhile iinyawo. Kwesi sikhundla, ukuvumela amadolo bakho bawe phantsi, kodwa musa isebenze ngazo. Le indawo yokuqala.
2. Phakamisa umzimba wakho aphezulu kangangoko kunokwenzeka kwaye qinisa eendaba. Nikelani ingqalelo ezinye bokuqonda ezibalulekileyo:
   • Inkciyo lanamathela icinezelwe phantsi. Oku lula indawo iinyawo. Namadolo bekhululekile.
   • Yentamo yokuma.
   • Musa tsala kwesilevu phambili. Movement of umzimba kwenzeka kuphela kwi ngeendleko ekunciphiseni izihlunu esiswini.
3. Kwindawo ephezulu ikhefu akhawunti ezimbini.
4. Esiwa phantsi, musa ziyekelele izihlunu zakho esiswini. Kufuneka ukuba rhoqo kolulwa ngexesha umthambo. Ngelo xesha liphantsi amagxa uchukumisa nje emgangathweni.

Izandla kungaba nayiphi na indawo, ebonelela ulungelelwano lwentsebenzo kunye necebo "amasele" oluchanekileyo; ngokuba entloko eziku iingalo, emva intloko - iingalo phambili (Umfanekiso 1) okanye awela esifubeni sakhe.

Uphinde amaxesha 15-20.

Hayi Abantu abaninzi bayazi ukuba umsebenzi classic yinxalenye ebizwa ngokuba "entsokothileyo Bruce Lee." Oku kuqinisa kuphela izihlunu, kodwa yome kubo, benza isiqabu. Ngoko ke, olu hlobo "isele" umthambo idumile phakathi abafazi akufuneki ubunzima kwezihlunu, kunye nesisu amcaba kukho isiqabu nice kodwa non-khaxa. Inani kubuye ukuya ezintathu okanye ezine le ukunyuka. Yaphula phakathi iiseti - imizuzwana 30.

umehluko elukhuni

Xa olu hlobo umthambo "Frog" ngenxa yendimbane (photo 2) Kuthi ezahlukeneyo.

1. Ndandihleli phantsi, Yolule imilenze yakho phambili.
2. Arms waphuma waya ecaleni.
3. Amadolo kancinane kruthu, phakamisa iinyawo zakho phantsi kwaye chola kubo phezulu kwi-engile degrees 45. Umzimba indawo ezimile V-. Le indawo yokuqala.
4. Tsala amadolo akho icinezelwe kunye, esifubeni sakhe izandla zakhe zicacelwe iinyawo phezu shins.
5. Ukusenga izihlunu zakho esiswini kangangoko kunokwenzeka ubambe le isikhundla akhawunti ezimbini.
6. Buyela indawo yokuqala.

Ukuze nzima lo msebenzi, kwindawo ukuqala imilenze yakho umtshato esandleni.

Ukuba izihlunu zakho esiswini ndibuthathaka, Wazolulela izandla zakho emva ahlale nabo emgangathweni. Hlalani kule ndawo ngexesha lonke elimisiweyo. Oku kuzakususa ingcinezelo ukusuka esinqeni (okwakha ngamandla ukuba uhlobo xa izihlunu esiswini abakwazi ukumelana umthwalo).

Uphinde amaxesha 10-15.

Classic "Frog" kwi isisu sakho

yaziwa Ngaphantsi kakuhle umsebenzi "Frog" kwi esiswini sakhe. Njani olu khetho, abantu abaninzi abazi, kodwa ngaphantsi igama elahlukileyo - "Basket". Yogis siyazi ukuba njengoko Dhanurasanu okanye isaphetha yingozi. Ngoncedo lwawo olule izihlunu esiswini, ukomeleza umva wakho, ukunyusa bungqingqwa yomqolo kwaye qinisa izinqe zenu.

1. Ukuqala isikhundla - elele esiswini sakhe. imilenze Tye kwandiswa. Izandla ecaleni umzimba.
2. Agobe amadolo akho uze uphose phezulu kangangoko kunokwenzeka.
3. Izandla, zama ukufikelela kwamaqatha kunye bababambe. Ukuba akunjalo, ngoko phakamisa nje izandla zakho ukuba aqhele esiphezulu phezulu.
4. Ukusenga glutes zakho uze ubambe le ndawo ukuba ibe count ezimbini. (Ifoto 3).
5. Esiwa phantsi, musa uphumle eendaba. Yigcine njalo iinzwane zabo.

Uphinde amaxesha 5-10.

Umthambo "Frog" ngesisu - kuguquka okulula

Kumsebenzi ongaphambili inokuba kakhulu kwabasaqalayo. Ngoko singenza inguqulelo okulula i "amasele" kwi esiswini ukomeleza izihlunu zomzimba. Xa yoga ibizwa ngokuba Naukasana (isikhephe ukuma) kwaye igqalwa ngendlela elungileyo ukuze ukwazi umzimba nokuphucula ekugayeni.

1. Lala kwi isisu sakho. imilenze sesithe Tye kwandiswa ukuze kulala phantsi, iingalo wazolula phambili kwaye kananjalo zingafunyanwa phantsi.
2. Phakamisa imilenze yakho iingalo Wasolula phambili kangangoko kunokwenzeka. Nsinya umzimba wakho wonke.
3. Hlala kule ndawo ngenxa akhawunti ezimbini. (Ifoto 4).
4. Ukwehlisa iingalo kunye nemilenze emgangathweni, kodwa musa angakhululeki isisu.

Uphinde amaxesha 10-15.

Olu hlobo "Frog" Kwakhona wenza ukuvala ombane nemisipha esiswini.

A inani eliqingqiweyo kophindo - ubuncinane ngasinye iinketho. Ukuze ukusebenzisa naliphi "isele 'ukuba siphumelele, ixesha kufuneka ukwandisa nge-5 qho ngeeveki ezimbini.