Abadlali be-cheerleader besifazane abavela eqenjini eliyinhloko leqembu elisekela le-HC "Avangard" babonise isethi yokuzivocavoca komuntu ofanelekayo, futhi umqeqeshi uSvetlana Mordvinova watshela indlela yokwenza kahle.
Ukuzivocavoca kufanele kuqale ngokufudumala.
Ngaphambi kokwenza izivivinyo zanoma yiliphi iqembu lemisipha ethile, udinga ukufudumala. Ngakho-ke, senza umsebenzi ojwayelekile wokufudumala. Yima uqonde izinyawo zakho zihlangene nezingalo zakho emaceleni. Bese ugcizelela ngokuhlala phansi, uthinte phansi ngezandla zakho. Khona-ke ukugcizelela kulele (njengangaphambi kwe-push-up), khona-ke futhi ukugcizelela kuhlezi phansi futhi kuqondiswe ngokugxuma, ngenkathi usakaza imilenze yakho ububanzi behlombe futhi wenze ukushaya izandla phezu kwekhanda lakho ngezingalo ezeluliwe.
Okubalulekile: ngenkathi ulele, bukela isikhundla somzimba - kufanele welulwe emgqeni owodwa oqondile (gcina umshini kanye ne-butt).
Umlenze ogobile emadolweni kufanele uphakanyiswe ngaphezu kwezinga lama-90 degrees
Lokhu kuvivinya kuzosiza ukuqinisa imisipha yezinqe futhi wenze izinqe zimise kahle. Isikhundla sokuqala: ngena kuwo wonke amane. Okokuqala, phakamisa umlenze wesokudla ogobile emadolweni ufike ezingeni elingaphezu kwama-degree angama-90. Khona-ke asikho ukugoba, ukwehlisa umlenze phansi, ngenkathi sizama ukuthinta phansi. Senza okufanayo ngomunye umlenze.
Okubalulekile: uma uphakamisa imilenze yakho, qiniseka ukuthi hhayi kuphela ithanga nomlenze ophansi owakha i-angle elungile phakathi kwabo, kodwa isokisi libuye libe nge-90 degree angle. Kulesi sikhundla, imisipha isebenza kahle kakhulu.
Ungathinti phansi ngedolo ngesikhathi sokuphamba.
Imilenze emihle ihlale idonsa amehlo futhi ibukeka iyinhle. Kukhona ukuzivocavoca okulula - amaphaphu, okuzokwenza imilenze yakho ibe mincane futhi umzimba wakho ulingane. Isikhundla sokuqala - ukuma okuqondile emilenzeni emibili, izandla phezu kwebhande, izinyawo ububanzi behlombe ngokuhlukana. Okokuqala, sigoba ngonyawo lwethu lwesokudla phambili, bese siphusha ngalo mlenze bese sibuyela endaweni yokuqala. Senza okufanayo nangomlenze wesibili.
Okubalulekile: Qinisekisa ukuthi i-shin nethanga lakho kwakha i-engeli engu-90-degree phakathi nephaphu.
Lapho ama-push-ups, zama ukwehla ngokusemandleni akho.
Intombazane enamabele amahle namathoni ayikwazi ukuheha ukunakwa kobulili obuhlukile. Ukuzivocavoca okulula nokufinyeleleka kakhulu ama-push-ups asuka phansi. Lala phansi ubeke izingalo zakho ukuze izandla zakho zibe ngqo ngaphansi kwamahlombe akho futhi imilenze yakho ihlukane kancane. Siqala ukwenza ama-push-ups, sibheka isikhundla esifanele sekhanda. Kufanele ibe emgqeni ofanayo oqondile nomzimba wonke, okungukuthi, awudingi ukubheka phambili.
Okubalulekile: phakathi nalokhu kuvivinya, izindololwane kufanele zigobe ku-90 degrees, futhi isifuba kufanele sithinte phansi.
Lokhu akuwona umsebenzi olula. Kodwa iyasebenza kakhulu!
Ukuze ugcine isisu siphansi, udinga ukusebenza emshinini wokunyathelisa - ukupompa imisipha yayo engaphezulu nephansi. Kukhona umsebenzi osebenza ngempumelelo obizwa ngokuthi ukugoqa. Indawo yokuqala - ulele phansi ngomhlane wakho. Amasokisi anwetshiwe, izingalo zikhuphuke ngaphezu kwekhanda. Phakamisa amahlombe nemilenze yakho ngesikhathi esifanayo futhi ufinyelele isikhundla "ekhoneni". Bese siqaqa ngendlela efanayo bese sehlisela izingalo nemilenze phansi.
Okubalulekile: ngasinye salezi zivivinyo kufanele senziwa okungenani izikhathi ezingu-25, kuphela lapho ziyoba nomphumela ofanele!
Ukuzivocavoca kubonisiwe: Alisa Penchukova, Anastasia Volkova, Mila Anosova, Daria Karimova, Yulia Minenkova.
Isifunda sase-Asia sase-Asia