Ukuzivocavoca ukunciphisa ivolumu yezinqulu

Isilwane esinqunyiwe futhi esithakazelisayo, amathanga amahle yilophupho lanoma iyiphi intombazane. Yiqiniso, indlela engcono kakhulu yokufeza lokhu ngukuya ocansini: kokubili kuyasiza futhi kumnandi, kodwa kunenye indlela - izivivinyo ezimbalwa ezilula. Ukuzivocavoca ukunciphisa ivolumu yezinqamu kuyoba yindlela nje.

Ukuzivocavoca - Izinkinga

Kungcono ukukwenza ngokuphakamisa okuncane. Isikhundla sokuqala (i-IPP): Thatha isinyathelo ngonyawo lwakho olungakwesokudla, amadolo akho athambile, imisipha yomshoshaphansi iyancipha, emuva kwakho ngisho. Amandla ebhande. Uma uhumusha, ugoqa imilenze emadolweni, uncike ngesithende sokunene phansi, uhlehlise, ngenkathi ungathinti ibhande elingakwesokunxele phansi, endaweni engezansi-amadolo angama-degree angama-90. Ngomoya ophumayo, phakama futhi uphume. n. Shintsha isikhundla semilenze. Isibalo: 2-3 usetha umlenze ngamunye ngezinombolo ezingu-10-15.

Ukuzivocavoca - Izitayela

I-p.: Njengokuzivocavoca 1. Ngesikhuthazo, sithembele phambili ngokuphansi ngangokunokwenzeka (ukuguqa umzimba esifundeni sezintambo), emuva kunjalo. Cindezela ucindezelwe. Ekuphumuleni, ukuhlunga imisipha yemilenze namadolo, ukuvuka, ubuyele futhi. Inombolo ye: 2-3 izindlela zokuphindaphindiwe ezingu-10-12.

Ukuzivocavoca - Ukulinganisa ngezinyawo

I. p.: Ume phezu kwazo zonke ezine, ukugcizelela kufanele kube kwintendeni namadolo, amadolo ngaphansi kwesitsha. Phonsa umlenze owodwa emuva, thinta izinyawo zakho phansi, uphakamise umlenze wakho nge-exhalation, udwebe i-semicircle emoyeni, uthinte ngezandla ezitholakale phansi ohlangothini lomzimba, ungaphumuli imisipha ye-press, ugcine umhlane wakho uqonde. Buyela futhi uphume. n. Yenza okufanayo ngomunye umlenze. Ukulinganisa: amaseti angu-2-3 okuphindaphindiwe okungu-12-20 (ungasebenzisa imishini ehlukene - ama-agent wokulinganisa, ama-absorbers wokudonswa kwe-raber).

Ukuzivocavoca - Izikwele

I. p.: Vuka ngokuqondile, imilenze ibanzi emathangeni, imisipha yesisu isisindo, amahlombe ehlombe ahlangene ndawonye, ​​emuva kuqondile. Uma ugqozi, uguqa ngamadolo akho ngakwesokudla, ngenkathi uthatha isifuba emuva (njengokungathi ufuna ukuhlala esihlalweni esiphansi ngemuva kwakho), ekuphumuleni, ubuyele futhi. Inombolo: amaseti angu-2-3 okuphindaphindiwe kuka-10-15 (ukuze usebenze kahle, ungasebenzisa imishini ehlukene - ngokwesibonelo, ama-agent wokulinganisa ezandleni noma ezithombeni).

Ukuzivocavoca - Hip Hop

I. p.: Elele eceleni kwakhe, i-angle phakathi kwemilenze yakhe nomzimba i-120-150 degrees! Gwema imisipha yomshini futhi, ubambelele kule ndawo, ngokuphefumula, uphakamise umlenze oqondile ngangokunokwenzeka phezulu, kwi-inhalation ephansi. Ukulinganisa: 2-3 amasethi wokuphindaphinda kuka-15-20 ngomlenze ngamunye.

Ukuzivocavoca - Izimpumputhe Zezithende

I. p.: Elele esiswini, ebunzini entendeni yesandla, izintambo zicindezelwe phansi, imilenze iqonde, ububanzi buhlangene. Phakamisa izinyathelo zakho phansi bese wenza imivimbo engu-10-30 ngezithende zakho ngokumelene nomunye. Ngezingxabano zokuqala ezingu-5, siphefumula, kwesibili sesi-5 - siyi-exhale. Bese uguqa ngamadolo bese uzama ukuthola izithende zakho emahlombe akho. Buyela futhi uphume. Inani le: 2-3 izindlela.

Ukuzivocavoca - Imibuthano Encane ngamaKnees

I-IP: njengokwenza umsebenzi 5. Phakamisa umlenze wakho wesokunxele up. Dweba emoyeni imibuthano emihlanu encane kuqala, bese ulwa. Izinkinobho kanye nomshini wokucindezela kunzima, emuva kuqondile. Qala umbuthano ngokuphefumlelwa, uqedele nge-exhalation. Ukulinganisa: 1 -2 kuya.

Ukuzivocavoca - Isiqhumane sePelvic

I. p.: Elele ngemuva kwakhe, ezandleni zomzimba, izithende phansi, ngokuseduze kwamanqamu. Uma uphuma, uphonsa izithende phansi, uphonsa i-pelvis phezulu ngangokunokwenzeka, uhlwithe izintambo, bese uhlehlisa izinyawo ekuphefumulelwe, ngaphandle kokuthinta phansi! Ngenkimbinkimbi, ungakwazi ukwenza okunye ukuphindaphinda kuka-8-10 ngomlenze owodwa. Ukulinganisa: 2-3 amasethi wezinombolo ezingu-12-15.

Ukuzivocavoca - Isibhamu

I. P.: Vuka ngokuqondile, ukusekelwa kwesinyawo sokunene, kwesokunxele sithunyelwe phambili. Ngokuphefumula, bhonsa umlenze osekelayo emadolweni bese welula izintende zezandla zakho kuya emlenzeni wesilonda esiphezulu ekuphumuleni, ubuyele futhi. Inombolo: amasethi amabili wezinombolo ezingu-8-10 zomlenze ngamunye.

Ukuzivocavoca - Isibopho Esiphendulelayo

I. k.: Ukulala ngemuva, ukuphumula ezithende nasezintendeni, ubheke phezulu. Sula emgqeni owodwa oqondile ukusuka ezinyaweni kuya phezulu, uhlwitha imisipha yesisu nesisu, ungapheli emhlane. Gcina ukungezwani okuyizimo zezinsizwa. Ukulinganisa: 1 -2-approach, ubambe kusuka kumasekhondi angu-30 kuya ku-1.5 imizuzu.

Ukuzivocavoca - Ukuphakamisa izinkalo

I-I. p.: Elele esiswini, ebunzini entendeni yesandla, i-pelvic igxilile phansi, umlenze ugobile engxenyeni yama-degree angu-90, izinyathelo nezintambo zibophekile. Uma uphuma, phakamisa izinkalo ezinamandla ngangokunokwenzeka phansi, ubenciphise nge-inhalation, ngaphandle kokuphumula ematheni. Ukulinganisa: 2-3 amasethi wokuphindaphinda kuka-15-20.

Ukuzivocavoca - "Ukuhamba" emadokeni

I-e-mail: ihlezi phansi, imilenze iselulekile, ngemuva. Ukuhlenga izintambo, "hamba phambili" ngokunye endaweni ngayinye, ngamamitha angu-2-3 phambili futhi u-2-3 amamitha emuva. Ukulinganisa: 2-3 isethi, izinga lokuphefumula alinganisani. Sithemba ukuthi uye wasiza umzimba ukuba unciphise ivolumu yezinyosi futhi usuke ukhangeleka kakhulu.