Ntabwo bitinze kuzana ingingo ya gatanu mu ijwi! Hamwe numwete ukwiye uzabona ukwezi guhaha kugirango tubone ingaruka. Byongeye kandi, indogobe nziza ntirikenewe ku mucanga gusa. Muri rusange arashaka.
Yaguye imbere
Inkoni zoroshye - Hagarara ugororotse, amaboko i Boki. Kora intambwe nini, kunama ibirenge mu ivi ku ngufu kuri dogere 90. Garuka kumwanya wambere. Kandi rero - inshuro 15-20 kuri buri kuguru.Ingazi
No hejuru. N'amaguru ahantu hose. Ubworozi bubamo, imyanya yo muri Berezile izabona.
Squats
Alpha na Omega mu bapadiri beza. Hagarara ugororotse, amaboko imbere yawe. Yicaye, nkaho wicaye ku ntebe, hanyuma urebe inyuma kugirango ube mwiza. Iyo ikibuno gisa nubutaka, kandi amavi azanyerera kuri dogere 90, hagarara kumasegonda ya peru kandi ugororoka. Niba utakaza uburinganire, komeza kubintu runaka, ndetse inyuma yumuryango Jamb. Yicaye rimwe gusa kuri 20 buri munsi.
Ikiganza n'amaguru
Lit ku nda, kurambura amaboko imbere. Muri icyo gihe, fata amaguru, n'amaboko ava hasi arabakurura, atacecetse. Kandi rero - inshuro 20.
Kurera Ikibuno
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Yashushanyije inyuma, yunamye amaguru apfukama kandi akuzanye indogobe, yegamiye ku bitugu, mugihe igiti nigice cyo hejuru cyamaguru ntabwo gikora umurongo ugororotse. Zanaries muriyi myanya kumasegonda 3-4 hanyuma ugaruke kumwimerere. Subiramo inshuro 15-20.
Umugozi
Ntakintu nakimwe cyo gusobanura - guhita unyuze kumugozi nibintu byose. Gusa ukeneye gusimbuka hejuru bishoboka. Gusimbuka hasi - Amahugurwa asanzwe yimitima, ariko ntituri hano kuri Cardio kubyerekeye ikibuno.Kuzamura ikirenge
Ongera uhagarare neza, nkumusirikare wamabati, amaboko ku kibuno. Buhoro buhoro kandi neza kuzamura ukuguru kwigororotse (neza, igihe kingana iki) kugeza igihe kibangikanu. Uburebure kumasegonda 10 hanyuma usubire kumwanya wambere. Subiramo inshuro 10-12 kuri buri kuguru.
FOOTHEADS
Haguruka ugororotse kandi ukomereze ikintu gihagaze. Neza fata ukuguru kugororoka kandi kuruhande rwa ruto, diagonally. Subiramo inshuro 15-20 kuri buri kuguru.Induru y'impande
Haguruka ugororotse, komeza amaboko yawe imbere yawe, nkuko ubyishimiye. Fata intambwe iruhande hanyuma uzenguruke ukuguru, uzengurura ivi mugice cya dogere 90. Inshuro 10-15 kuri buri kuguru - bihagije.
Guterura ikirenge
Hagarara mu nkoni-inkokora kandi uzamure ikirenge cyunamye mumavi menshi bishoboka nkaho ugerageza gusimbuka igisenge. Subiramo inshuro 15 kuri buri kuguru.
Plie
Yamennye amaguru, tera amasogisi, shyira amaboko ku mukandara na squat, mugihe amavi adakora inguni igororotse. Gutaka 20 - bisanzwe gutangira.Genda kuri ikibuno
Icara hasi, amaguru ane. Noneho, genda buhoro buhoro kukibuno imbere. BLD NTIBIFASHE! Urashobora kugenda no gukomeza, hanyuma usubire inyuma. Iminota ya buri munsi yiminota 3.