Umsebenzi Universal "Ixoxo" ukuqinisa emaphephandabeni athile: amane kwelinye

Ukuzivocavoca "Ixoxo" - uhlobo twist elenza sidindilize noma ebhentshini ukuqeqeshwa. ngokuvamile akhe ahlanganisa ukuqina izikhungo ukuqinisa imisipha besisu futhi omiswe bese elula ukukhanya kwamathanga kwangaphakathi.

Kunezindlela eziningana ukuze "frog": lisalele zakudala, zakudala elele ngesisu sakhe, kanye ezahlukeneyo yabo.

Classic "Ixoxo" ngemuva

Ukusebenzisa zakudala "Ixoxo" ngokuba isikhamo sewayini wenziwa elele emhlane wakho.

1. Gobisa amadolo akho bese ujoyina izinyawo. Kulesi sikhundla, ukuvumela amadolo akho esizowela phansi, kodwa musa kusebenze kubo. Lona yokuqala.
2. Phakamisa umzimba wakho elingenhla ngangokunokwenzeka futhi qinisa cindezela. Nakani ezinye umehluko wemisindo nemiqondo yamagama ebalulekile:
   • Loin uvalwe bezama phansi. Lokhu lula yokuma izinyawo. Amadolo esikhululekile.
   • Intamo indlela omi ngayo.
   • Musa ukudonsa kwesilevu phambili. Movement of the umzimba kwenzeka kuphela ngezithukuthuku ukunciphisa imisipha besisu.
3. Ngezinye iphuzu esiphezulu ikhefu akhawunti amabili.
4. Ukuwa, musa uphumule imisipha yakho besisu. Badinga ukuba njalo welulela lapho uvivinya umzimba. Ngesikhathi iphuzu aphansi emahlombe nje ngokuthinta phansi.

Izandla kungaba yisiphi isimo, esinikela ukulingana ukusebenza olunembile amasu "Amaxoxo" ngokuba ikhanda efakwe kwi izindololwane, ngemuva ekhanda - izindololwane phambili (1 isithombe) noma ewela esifubeni sakhe.

Phinda izikhathi 15-20.

Ababaningi abantu bazi ukuthi umsebenzi zakudala kuyingxenye okubizwa ngokuthi "eziyinkimbinkimbi Bruce Lee." It hhayi kuphela iqinisa imisipha, kodwa futhi bome kubo, okwenza impumuzo. Ngakho-ke, lolu hlobo "frog" ukuzivocavoca ethandwa phakathi kwabesifazane ababa akudingeki yemisipha, futhi ukuba nokhalo oluncane nge impumuzo nice kodwa okungezona convex. Inombolo osondela lokhu kwanda komunye zingena ngantathu noma ngazine. Phula phakathi amasethi - 30 amasekhondi.

okufana kuyinkimbinkimbi

Kulesi hlobo umsebenzi "Ixoxo" ngenxa yesixuku (isithombe 2) Kuthi ezahlukene.

1. Labahleti esiyilweni, yokwelula izinyawo zakho phambili.
2. Arms out ohlangothini.
3. Amadolo kancane bent, phakamisa inyawo lakho phansi ukuwathola i-engela 45 degrees. Umzimba kuyinto isikhundla V emise. Lona yokuqala.
4. Donsela amadolo akho sicindezelwe ndawonye, esifubeni sakhe izandla zakhe baqonde izinyawo phezu shins.
5. Cindezela imisipha yakho besisu ngangokunokwenzeka futhi ubambe lesi isikhundla ama-akhawunti amabili.
6. Buyela indawo yokuqala.

Ukuze izinkinga umsebenzi, esimweni kokuqala imilenze bakho bahlukene esandleni.

Uma imisipha yakho besisu ababuthakathaka, welulele izingalo emuva, niphumule ngokumelene nabo phansi. Wagcine kulesi sikhundla phakathi bawaphendule. Lokhu kuzosusa ukungezwani kwesingezansi (okuyinto ivame kakhulu ukuba ubunzima lapho izicubu besisu akakwazi ukubhekana umthwalo).

Phinda izikhathi 10-15.

Classic "Ixoxo" esiswini

eyaziwa Ngaphansi kahle iyona umsebenzi "Ixoxo" ngesisu sakhe. Kanjani le ndlela, abantu abaningi bazi, kodwa igama elihlukile - "Basket". Yogis azi it njengoba Dhanurasanu noma umnsalo pose. Ngosizo lwawo yokwelula imisipha besisu, uqinise emhlane wakho, ukwandisa unenkululeko yomgogodla bese qinisa izibunu zakho.

1. Ukuqala isikhundla - elele ngesisu sakhe. imilenze Straight enwetshiwe. Izandla kanye umzimba.
2. Gobisa amadolo akho bese phakamisa ngangokunokwenzeka.
3. Izandla, zama ukufinyelela emaqakaleni awuthumbe kubo. Uma kungenjalo, khona-ke nje mabaphakamise izandla ukuba aqhele esiphezulu phezulu.
4. Cindezela glutes yakho bese ubamba lesi sikhundla ngoba ukubala ezimbili. (Photo 3).
5. Ukuwa, musa uphumule nabezindaba. Yigcine njalo ku izinzwane abo.

Phinda 5-10 izikhathi.

Ukuzivocavoca "Ixoxo" on esiswini - inguqulo enesisindo esilula

Ukusebenzisa odlule kungenzeka kakhulu Wabasaqalayo. Khona-ke singenza inguqulo enesisindo esilula "Amaxoxo" ku esiswini ukuze uqinise imisipha yomzimba. Ngo-yoga-ke kubizwa ngokuthi Naukasana (isikebhe pose) bese kubhekwa indlela enhle rejuvenate umzimba futhi kugayeke.

1. Lala ngesisu sakho. imilenze Straight enwetshiwe elele phansi, izingalo welulela phambili futhi liyatholakala phansi.
2. Phakamisa emilenzeni bese izingalo welulela phambili ngangokunokwenzeka. Qinisa umzimba wakho wonke.
3. Hlala kulesi sikhundla ama-akhawunti amabili. (Photo 4).
4. Wehlisa imilenze nezingalo phansi, kodwa musa uphumule esiswini.

Phinda izikhathi 10-15.

Lolu hlobo "Ixoxo" nazo ukwenza isinxephezeliso voltage imisipha besisu.

Inombolo ecacisiwe ezinikezwa - okungenani ngamunye ongakhetha. Ukuze noma yimaphi "frog" konke kuhamba kahle, nesikhathi udinga ukwandisa 5 njalo ngemva kwamasonto amabili.