Akupheli ixesha elininzi ukuzisa inqaku lesihlanu kwithoni! Ngenkuthalo efanelekileyo uya kuba nenyanga eyaneleyo yokuqaphela isiphumo. Ukongeza, iesile elihle alidinginga kuphela elunxwemeni. Uthandabuza ngokubanzi.
Iwele ngaphambili
Izitulo ezilula-zime ngqo, izandla eBoki. Yenza inyathelo elibanzi ukuya phambili, ukugoba inyawo kwidolo kwi-angle yama-90 degrees. Buyela kwisikhundla sayo sokuqala. Kwaye ke-amatyeli ali-15 ukuya kwengama-20 kumlenze ngamnye.Izitepsi
Kwaye phezulu nangaphantsi. Ngeenyawo kuwo nawuphi na umgangatho. Phakama uhlala uphakama, ngokukhawuleza amagqabantshintshi eBrazil aya kufumana.
I-squats
Alfa no-Omega wababingeleli abahle. Yimani ngqo, izandla ziphambi kwakho. Sat, ngokungathi uhleli esitulweni, kwaye ubukele umva ukuze ugudile. Xa amanqindi ahambelana emhlabeni, kwaye amadolo aya kugoba nge-angle angama-90 degrees, ayeke kwimizuzwana ye-Peru kwaye azilungise. Ukuba ulahlekile u-Equililium, ubambe into, nokuba emva komnyango uCamb. Ihleli nje kangange-20 imihla ngemihla.
Isandla kunye nonyawo
Kukhanyiswe esiswini, ukuzolula izandla ngaphambili. Kwangelo xesha, thatha imilenze, izandla ziphuma phantsi, uzithintele, ngaphandle kokugoba. Kwaye njalo-ama-20 amaxesha.
Ukunyusa i-hips
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Ngena ngasemva, ukugoba imilenze emadolweni kwaye kuphakamise amagxa, ukuxhomekeka emagxeni, ngelixa itosi kunye nenxalenye ephezulu yemilenze ayisebenzi kumgca othe ngqo. IZANESE kwesi sikhundla semizuzwana emi-3-4 kwaye ubuye kwasekuqaleni. Phinda amaxesha ali-15 ukuya kwengama-20.
Intambo
Akukho nto ichazayo -atsiba ngentambo kunye nayo yonke into. Ndifuna nje ukutsiba phezulu kangangoko kunokwenzeka. I-jumps ephantsi - uqeqesho oluqhelekileyo lwentliziyo, kodwa asikho apha malunga ne-Cardio malunga neekhilojini.Inyawo
Kwakhona ime ngokuthe ngqo, njengejoni le-tin, izandla ezinqeni. Ngokuthe ngcembe kwaye iphakamise kakuhle umlenze othe nkqo (kakuhle, ijika ixesha elingakanani) kude kube lihambelane nomgangatho. Ubude kwimizuzwana eli-10 kwaye ubuyela kwisikhundla sayo sokuqala. Phinda amaxesha ali-10-12 kumlenze ngamnye.
I-footheads ibuyise
Nyuka ngokuthe tye kwaye unamathele kwinto eyiyo. Thatha kakuhle umlenze othe nkqo kunye nendlela encinci, ngendlela encinci. Phinda amaxesha ali-15 ukuya kwengama-20 kumlenze ngamnye.I-Operions esecaleni
Suka ngqo, gcina izandla zakho phambi kwakho, njengoko ukhululekile. Thatha inyathelo lokuya kunye ne-pitch emlenzeni, ugobe idolo kwi-engile ye-90 degrees. I-10-15 amaxesha omlenze ngamnye - ngokwaneleyo.
Ukuphakamisa inyawo
Yima edolweni-lukhuni kwaye uphakamise unyawo kwidolo lam phezulu kangangoko unokwenzeka ngokungathi uzama ukutsiba isilingi. Phinda amaxesha ali-15 kumlenze ngamnye.
Plie
Yaphula ngokubanzi imilenze yakho, phosa iisokisi, faka izandla zakho kwibhanti kunye ne-squat, ngelixa amadolo engasenzi ikona ethe ngqo. Izikhala ezingama-20 - eqhelekileyo ukuqala.Hamba ngeenyawo
Hlala phantsi phantsi, imilenze yomlenze. Ngoku, hamba kancinci kwiiqhosha ngaphambili. Izandla zeDlue azincedi! Ungahamba uye phambili, kwaye ubuye umva. Imizuzu yemizuzu emi-3.