Ukushaja ngeLeysan Utiasheva

Ukushaja noLyaysan Utyasheva kuyindlela enhle yokuvuka ekuseni, ukukhipha umzimba futhi ulahle amakhilogremu engeziwe. Ukuze uqeqeshe, udinga ukunikeza imizuzu engu-15 kuphela.

ULyaysan Utyasheva - ukuvivinya umzimba

  1. Izitayela . Hlala uqonde, ububanzi bezintendeni buhlangene, izandla ziphakanyiswe, neminwe ixhumane kulokhi. Ngokusemandleni akho, uncike ngakwesobunxele, ngenkathi udonsa umzimba ngezandla, bese uya kwesokudla. Zonke izivivinyo ezingena emisebenzini yasekuseni noLyaysan Utyasheva zidinga ukuphindwa izikhathi ezingu-15.
  2. Ukuhlunga . Isikhundla sokuqala asishintshi. Manje udinga ukuncika phambili futhi welule isikhumba sakho ezandleni zakho. Bese uhamba phansi futhi ujikeleze kancane futhi emuva, ngangokunokwenzeka, welula phambili.
  3. Ukuphakama kwemilenze . Vuka ngokuqondile, imilenze ndawonye. Okokuqala uphakamise umlenze wesokudla bese uwuthinta emgqeni wesobunxele, kanti idolo elifanele libheke ohlangothini. Khona-ke, ngaphandle kokuwinciphisa, phendukela phambili bese ujika ngakwesokunxele ngangokunokwenzeka. Phinda ngomunye umlenze, futhi.
  4. Ukushintshaniswa . Kulo mdlalo, udinga umakhi womzimba, okungenani, umuthi ojwayelekile wesikolo. Thatha ukuze izingalo zakho zikhule kancane kunamahlombe akho. Qalisa kancane kancane umakhi womzimba ngemuva kwakho, bese uphinda phambili.
  5. Planck . Ngenxa yalolu hlelo lokusebenza, kusukela e-gymnastics ekuseni yaseLyaysan Utyasheva udinga ukuthatha i-fitball. Faka izinyawo zakho ebhola ukuze i-fulcrum iwele emlenzeni ophansi. Amandla ahlala phansi, ukuze izandla zakho zingaphansi kwamahlombe akho. Ngenxa yalokho, ingemuva nemilenze kufanele yenze umugqa oqondile. Kule ndawo, bamba okungenani imizuzu eyi-1.5.
  6. Ukuphikisana . Futhi, thatha i- fitball uhlale phansi. Izingibe zihlukaniswa kancane, ukuze kube khona ama-90 degree angle emadolweni. Kancane kancane, wehla ibhola uphinde uthinte phansi ngezandla zakho, ngemuva kufanele kuvuke ibhola. Yenza ikhanda lakho bese uqala ukuguqula lo mshini, uphakamise ikhanda namahlombe ngokuphezulu ngangokunokwenzeka.