Malunga ne-AS: 11 Ukuzivocavoca eziza kukuguqula (kunye naye)-kwi-nati

Ihlobo liyeza! Kucacile kude kube kukho into efanekisela into, kodwa i-IRINA yi-100%. Emva kweenyanga ezimbalwa, wonke umntu uya kuba mhlophe ukuba aziphelelwanga kwi-bikini yokugqibela. Ngaphandle kwakho. Ngenxa yokuzivocavoca, uyimfamekisa ii-buttocks zakho, onokuthi ngokulula ube ne-hazelnut, ukhuphe iindonga eludongeni.

I-squats

Ukuba utyale ukwakha iesile ezintle, amaqela-abahlobo bakho abalungileyo. Beka imilenze, isifuba esiphindaphindiweyo kunye ne-squat, ukulungisa umzimba phambili. I-pelvis kufuneka ibuye umva, kwaye amadolo-ukwenza i-engile ethe tye. Kubalulekile ukuba umqolo awuyi kuba uqhushumbe, izithende azizange zihlukane emhlabeni, amadolo engasasazeki kumaqela. Sat ngenxa ye-15.

Plie

Kananjalo i-squat, kodwa ngoku kufuneka ubeke iinyawo zakho ukuze iisokisi zijonge iindlela ezahlukeneyo. Ke ngexesha lezigcawu zemilenze yakho yenza ileta "p". Phinda amaxesha angama-20.

Ballerina

Vuka ngokuthe nkqo, ubambe into eseleyo kwaye uthathe umlenze othe nkqo. Emva koko siphinda into enye, kodwa sithatha iinyawo zesobhu. Umthambo ulungile kuba zintathu izihlunu ezintathu ze-buttock ngaxeshanye-ezinkulu, eziphakathi kunye nezincinci. Yenza i-12 moss yeentlobo ezahlukeneyo zomlenze ngamnye.

Walker

Hlala phantsi phantsi, wolula imilenze yam, kwaye uhambe uye kwi-buttocks. Ngenxa yokhuseleko lwababingeleli, kungcono ukuhlala kanye apha ikhaphethi yothuli, kodwa kwi-ragi yeyoga. Lo mthambo womeleza kungekuphela nje umgcini we-Dereser, kodwa kunye nezihlunu zangaphakathi zethanga.

Swing

Suka uye edolweni-elbow, emva koko wandise umlenze omnye ngokuthe tye kwaye phakamisa ngokuthe ngcembe kwaye uyinciphise. Ukuzilolonga okusebenzayo okukhawulezayo kwenza isokisi amantongomane. Phinda u-12-15 unyusa umlenze ngamnye.

Impompo

Umahluko womthambo wangaphambili usebenze ngakumbi. Konke okufanayo, uphila kuphela kwiinyawo ezingama-90 degrees kwaye uyiphakamise de ibe nenxalenye yegonyamelo inomgca omnye. Kwangelo xesha, qinisekisa uqiniseke ukuba i-shin icocekile ngokungqongqo kumgangatho. Ngoku intwasahlobo ihamba le mlenze inyuka inyuka i-amllingm encinci, ngokungathi utshanga impompo.

I-penguin kwindlwane

Hlala kumda wesitulo kwaye ubeke ibhola phakathi kwamadolo - into efana nebhola okanye kancinci. Kwaye ngoku, yitshize ngamadolo emizuzwana engama-30. Ke imizuzwana engama-20 yokuphumla-kwaye kwakhona kwaye inkulu. Kwaye ke amatyeli angama-5-6. Well utsala izihlunu zangaphakathi zethanga.

Iwile

Fumana ngqo kwaye wenze inyathelo elibanzi phambili kwaye liye lehla kwidolo elinye. Idolo lolu lunyawo, olushiyelele, kufuneka liphantse lachukumisa umzimba, kwaye unyawo lweNtetho kufuneka lube e-engile. Ukuba ulungile nge-vestigus kwaye awulahli ulinganiso lwakho, ungabamba ubunzima obuthile - isiqingatha esinye kunye namanzi okanye amanzi.

I-Defellift

Sukukhupha imingxunya kude, ngoku baya kuza kuwe kwakhona. Thatha ezandleni zakho, ubeke imilenze kububanzi bamagxa kwaye ubamisele kancinci emadolweni, lungisa umva wam, ukubamba kancinci ngasemva. Ngokuthe ngcembe ukwenza umzimba othambileyo, izandla zishiyiwe kwaye zixhonywe ngokuhambelana nemilenze. Ukuba wenza yonke into ngokuchanekileyo, uya kuva uxinzelelo ngasemva kwethanga.

Ibhola

I-crane yenkxaso esisigxina kwaye iphakamise umlenze othe nkqo ngaphambili kwi-angle engama-90 degrees, ngokungathi uyipakishwe ibhola ngedolo. Phinda amaxesha ali-15 kumlenze ngamnye. Ukongeza kubabingeleli, yomeleza imisipha phezu kwedolo - enobudala inomhlaba ohamba phantsi.

Isemi

Kukhanyiswe ngasemva kwakho, gobe imilenze kwaye ubeke inyawo phantsi. Kwaye ngoku phakamisa i-pelvis nge-pelvis ngendlela yokuba izindlu ezinomphambili wezinqe zifakwe kumgca omnye. Kwinqanaba le-TOP SEAR SINDINS INDAWO YOKUGQIBELA. Phinda kali-15.

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