Kanjani ngelula Wabasaqalayo

Welulekela entsanjeni - kuyikhono ebaluleke kakhulu abantu abathintekayo karate, ukudansa noma sibalo ukushushuluza, ukuze deftly khombisa unenkululeko zezinyawo hhayi bayalimala.

Nokho, kwadlula umlenze ulusizo wonke umuntu. Iqiniso lokuthi yonke nemisipha nemisipha yomzimba zihlobene kakhulu. Uma iqembu elilodwa ezothuthukiswa, futhi lo omunye akumelwe - ngeke uthuthuke. Ngakho-ke, lo eziyinkimbinkimbi ukuqeqeshwa kuhlanganisa umzimba ukuthi uvumele ukuba ungagcini nje yokwelula yonke amaqembu kwemisipha, kodwa futhi qondanisa ukuma, yakha isibalo esincane, ukunciphisa fat ngokweqile, okuyinto nethonya elihle ku-kwemizwelo. Ukuze kuzuzwe imiphumela kubalulekile ukugcina ukusebenza imishini futhi njalo isheduli ukuqeqeshwa.

I saqala kufanele baqonde ngokucacile ukuthi kungani kudingeka yokwelula imilenze ukuthi kubaluleke kangakanani. Ukuba khona umgomo oqondile nokulangazelela okukhulu kuhlangene nekusebenta eziyinkimbinkimbi - kuyisihluthulelo sempumelelo. Welulekela Wabasaqalayo ukuqala nge umzimba ezilula ukuthi kudingeka sibe yinkimbinkimbi kwesikhathi. Gwema ukulimala kabi ukuvumela 5-10 ngomzuzu gaphambi phambi ngilulekela. Ukuze wenze lokhu, kufanele ugijime, gxuma intambo. Kukhona enye inguqulo ye Amazing. Izinyawo kufanele kube ehlombe-ububanzi ngaphandle. Qalisa okulandelayo kuyadingeka:

1. kancane Ukujikeleza isiyingi ikhanda izikhathi 5 ohlangothini ngalunye. Lokhu kuzovumela yokwelula Imisipha yentamo.

2. ukujikeleza emahlombe phambili nasemuva (izikhathi ezingu-5).

3. Izandla phezu ibhande. Ithambekele at 2 ukudonsa bacondze etindzaweni letehlukene for 5 amasethi.

4. Hands on nebhande lakhe. Ukujikeleza okhalweni ohlangothini ngalunye izikhathi 5.

5. Hands phambi kwakho. Phakamisa umlenze wakho ngesikhathi nedolo ukwenza ukujikeleza izikhathi 5 kuya kwesokunxele bese kwesokudla.

6. Izandla lehla ngamadolo akhe, inyawo zakhe indawo yokuqala. Yenza amadolo Ukujikeleza ukukhungatheka kwangaphakathi, bese kwangaphandle (izikhathi ezingu-5).

7. tandla amadolo, izinyawo ndawonye. Zungezisa ngamadolo izikhathi 5 nenye isiqondiso.

8. Regulation "sigobe". Izinyawo zabo ebanzi kuka emahlombe, ahlale phezu unyawo lwesobunxele, ilungelo ukuyikhipha endleleni. Kuyadingeka ukwenza uzotshala imilenze eyeluliweyo phansi, isandla sakhe phezu kwethanga lika umlenze asekelayo. Ingabe izikhathi 10 kuya ku-15 nhlangothi zombili.

9. Mahi unyawo phambili (izikhathi 10), idolo akusho bend. Kufanele uqale nge amplitude ongaphakeme kanye kancane kancane ke.

10. Isiyingi wokuqala ngqo umlenze senhliziyo ngaphandle nibonakala kubantu nilungile, khona-ke ngaphakathi (at 10). Phinda emlenzeni ngamunye.

11. Mahi unyawo lwesokudla ngakwesokudla, khona-ke kwesokunxele. Umlenze Ukusekela kungenziwa kancane ibheke ngesikhathi edolweni, kodwa ligcina uthi lokuphotha luzungeza kufanele kube bushelelezi (izikhathi 10).

12. Mahi umlenze iqonde emuva (izikhathi 10).

Nyakazisa imilenze yakho, uzivumele uphumule kancane. Okulandelayo, nika uhla eseduze umzimba esiyisisekelo, lwenziwa ngemva esisuka Wabasaqalayo.

№1. "Elula kusukela ukuma-1." Qala isikhundla: izinyawo ehlombe-ububanzi ngaphandle. Khokha umoya bese exhale, goba phambili, ukuzama ukuthatha phezu nawoqukula. Udinga bend okhalweni, ngemuva okufanele kuqonde. Khiya isikhundla kusuka 30 seconds to 1 iminithi. Lokhu kuyadingeka ukuze zonke saqala. It kwandisa nezimo of ngemuva, ezingemuva imisipha ethangeni bese hamstrings.

№2. "Elula ephuma ekumeni-2" wenziwa njengoba kunguye odlule, kodwa imilenze kufanele kube ndawonye.

№3. "Isikhundla iqhawe." Kuyadingeka ukuba uthole phansi ebambe ndawonye, ukuze ibenze ngezinyawo cishe 50 cm ngaphandle, kuwele phansi. Umhlane okufanele kuqonde. Kulesi welulela beka yangaphandle ethangeni umsipha. Uma umsebenzi akunzima, kufanele amanga emhlane wakho imizuzwana engu-30 - 1 minute.

№4. Khona-ke ungase ufake nonyawo lwakho kunoma iyiphi stop, sise okhalweni ezingeni (Swedish ukuqeqeshwa isitebhisi Simulator), futhi enze emithambekeni ezinyaweni. Ngemva kwalokho ulungise isikhundla imizuzwana engu-30. - imiz 1. Ngemva kokuzilolonga kufanele uphumule izinyawo zakhe kuphazamise kubo, wenze ambalwa Hlala-ups, kuzuba ukukhanya.

№5. "Phambili mafutha, omunye unyawo polubabochke". Ukuqala isikhundla: labahleti esiyilweni, imilenze enwetshiwe phambili. Bend ngakwesokudla kahle ukuze unyawo lwayo Othinta kwethanga kwangaphakathi waqonda umlenze ngakwesokunxele. Kumele ukufinyelela i-uzwane enkulu unyawo lwesobunxele, ukugcina emuva zakho ziqonde. Yenza Nyakazisa ezimbalwa futhi silungise isikhundla iminithi elingu-1. nokuningi. Lo msebenzi silungiselela imisipha for the Twine engu- kanye "butterfly".

№6. "Lean phambili, unyawo oyedwa-lotus nengxenye." Isikhundla kokuqala kuyefana in umsebenzi odlule, kuphela unyawo lwesokudla kufanele ibekwe ukuze unyawo wayo kwethanga lika umlenze ngakwesokunxele. Ithambekele phambili uphinde ulungise isikhundla. Ukuzivocavoca ngempumelelo eba emathangeni kwangaphakathi futhi silungiselela ukuwela Twine kuya "Butterfly".

№7. "Butterfly". Labahleti esiyilweni, une ukuguqa yakho, ngokujoyina ematheni ezinyawo zakho imbala ndawonye. Udinga emuva kulo lonke umsebenzi ukugcina ngqo, kuyilapho ingxenye ezingemuva isithende ithinta ebusweni. Thina baphokophelele ngamadolo nezinqulu ukuze wathinta phansi. Khiya amaminithi 1 noma ngaphezulu. Uma imisipha kuqinile, kulokhu kumele sengezwe imizuzu 3-5. Ukuzivocavoca wenza ngilulekela izicubu imbilapho kanye ubalungiselela ngokuba Twine esiphambanweni.

№8. "Lizard". Kuyadingeka ukuba ehlele ngamadolo akho ulethe umlenze wakho kwesokudla phambili ngangokunokwenzeka, ukuze amadolo wakhe kwaba ngaphezu isithende. Umhlane kufanele ahlale flat. Kufanele yokwelula phambi unyawo lwesobunxele, sengathi mayelana shaya ibhola bese ugcine voltage isikhathi eside ngangokunokwenzeka. Khona-ke kancane wehlise ukhalo phambili, kokushiya isikhundla ezijulile. Kuzolungiswa ngesikhathi amasekhondi angu-30. - imiz 1. Kuyinto ngempumelelo kakhulu, kodwa umsebenzi kunalokho kuyinkimbinkimbi Wabasaqalayo, ethuthukisa esisuka saqala Twine longitudinal.

№9. Hlala phansi, imilenze ukusakaza ngaphandle ngangokunokwenzeka. Yenza emithambekeni emlenzeni ngamunye phambili bese silungise ukuma iminithi elingu-1. Lesi sabelo Kwenziwa kahle nomlingani, okuzokwenza ngobumnene ibenze emhlane ufinyelela phambili.

Beginners kufanele nakanjani zifunda lonke database twines ezichazwe ngenhla, kancane kancane uya isikhundla. Lesi sakhiwo zingahlanganiswa nezinye umzimba, elandelwa ziyohlanganisa Wabasaqalayo. Kumele uhlale Twine ngokushelela kuze kuze kube ezomhlaba ubuhlungu ukubekezela isithwathwa (kodwa hhayi abukhali!) Futhi ngakho kusukela imizuzu 1 kuya 5. Ukuze kahle, ungakwazi nzima imisipha yakho isikhashana, sengathi ukuqoqa imilenze yakhe ndawonye, bese uphumule. Ukuphefumula okumelwe ingaphazamiseki futhi ibe ethule. Kubalulekile ukuba ukuxosha yi: igcwele ukuhlukumezeka. Welulekela imilenze Wabasaqalayo okufanele kwenzeke ngayo ngomusa, ngokushelela, ngaphandle ukunyakaza kungazelelwe. Umzimba uqobo kuzovumela kancane kancane prosest ngezansi.