Izakhiwo umgangatho umzimba 1, 2 no-3: imithambo livela umkhosi

Ekuthiwa-kumgangatho umthambo - uhlobo ukuyolela ngenxa emkhosini, sinako kwakhona zingasetyenziswa ukusebenzisa rhoqo yonke imihla.

iimpawu yokusebenza

Le program for kumgangatho entsonkothileyo zomkhosi ubonisa-1 no-2, kwakunye-3, ezi imithambo kunye noqeqesho lweembaleki. Ngamnye kubo lwenziwa kwi akhawunti-16. Indawo eqala ngalinye kwizakhiwo yi ukubaqhelisa Front: izithende kunye, iikawusi abazakluleyo ngaphandle, isisu efane namadolo ayinakolulwa, kodwa umzimba yezindlu phambili ombane bondliwa.

Izakhiwo ahluka ukusuka omnye komnye ukuphunyezwa xaka. Umzekelo, imiceli-3 intsonkothe ngaphezulu kunayo kumgangatho oluntsonkothileyo ubonisa 1 no 2. Umfanekiso kunye nenkcazelo ulandelelwano kamva kweli nqaku sinika ukuqonda ngokudlulisa kubo.

Complex nje standard

Inxalenye kumgangatho oluntsonkothileyo usebenzisa-1 no-2 uya kuba uvavanyo nje eqhelekileyo. Kukho imiqathango ethile zokuvavanya ukuchaneka womsebenzi wabo. Iinketho iyafana uqikelelo esikolweni - ukusuka 'ezintlanu "kwi" ezimbini ":

• kakhulu - yonke imisebenzi yenziwa ngokuchanekileyo, ngaphandle iimpazamo, umfundi ukholose ngezenzo zakhe;
• kakuhle - kukho iimpazamo ezincinane;
• ngokwanelisayo - ubuchule ngokungafanelekanga imithambo, ukungabikho yokusebenza;
• eyanelisayo - ineempazamo (exercise Sexy okanye enze ngokungachanekanga Nngokobuchwepheshe, izinto elongezelelekileyo ukusuka ngokwalo).

Complex floor umzimba 1

Siyavuma indawo yokuqala.

1. Thina bawurhuqa iingalo phambili.
2. Uvuke iinzwane, phakamisa izandla zakho, iphakama umzimba wakhe.
3. Ungashiya isandla ubhekiswe phantsi iingalo kunye olawula scapula kakuhle.
4. Siya kumisela izandla phezulu, yiya kwi umkhombe nzulu kulo mmandla thoracic.
5. Izandla ngamadolo, ukuhlamba.
6. Vuka, uthathe ngaphandle kabukhali iingalo ecaleni kwaye umva kancinci, evula esifubeni.
7. Ukuhlamba izandla phezu ngamadolo (phinda 5 amanqaku).
8. Ukususela jump imilenze ukuhlamba kumisa banzi ububanzi igxalaba, izandla ebhantini lakhe.
9. Kwiimpompo sokhohlo umva, sijike umzimba.
10. Buyela ukuma izandla phezu esinqeni, Lungisani umzimba.
11. Egoba isandla sakhe sokunene kunye nomzimba kunye nentloko, khangela esandleni.
12. Buyela kwisikhundla ngezandla zakhe phezu ebhantini lakhe.
13. ithambeka kwehlisa, ngaphandle kokutshintsha ukuma ububanzi.
14. Sivuka ithambeka kunye izandla phezu phezulu kakhulu zizala ngaphandle, kuthekani 6.
15. Phinda i-13 lamanqaku - zithambekele phantsi.
16. Tsiba athathe isikhundla ekuqaleni kwenyanga ingqalelo.

ukulandelana 2

Waba, iphakama ukusuka entloko ukuya toe.

1. Iitephu izandla umva.
2. Siya kunyuka ngeenzwane zakho izandla phezulu nemithathu.
3. Ingqiniba uya phantsi.
4. unyawo Ekhohlo lunging izandla ekhohlo zizala ngaphandle.
5. Sibuyela kwisikhundla esongiweyo kunye iingalo nezandla, uphoswe amagxa (as in amanqaku 3).
6. Lunging unyawo lwasekunene ekunene, isandla uhlobo ngesandla.
7. Sibuyela kwisikhundla esongiweyo kunye iingalo, izandla phezu kwamagxa (as in amanqaku 3 amanqaku 5).
8. Tsiba wabeka iinyawo ebanzi ngaphezu ububanzi igxalaba, iingalo ukuya kungena enqabeni yomkhosi.
9. Yenza, nokujikeleza kunye nemilenze tye, isityalo izandla kule milenze, ezama tyhala umzimba emva kangangoko oku kunokwenzeka.
10. Zivele phuma kwithambeka kunye nokususwa ingalo yasekhohlo emva Ekuveleni umzimba. Vula intloko yakho kakhulu, khangela esandleni ngasekhohlo.
11. Ukubuyela umva zithambekele indawo efanayo amanqaku 9.
12. Thina yokuphutha kwithambeka kunye nokususwa isandla sakhe sokunene emva Ekuveleni emzimbeni, khangela ngasekunene - score Ukuphindwa 10 kwicala lasekunene.
13. Thina zibuyela ethambekeni.
14. Thina sishiye ukusuka ithambeka ekunene ibe ukuhlamba izandla, kwakunye esinqeni eyayingqalene emgangathweni, etsala umva, hayi rounded off.
15. Tsibela ngaphandle ezibanzi: iinyawo ebanzi ngaphezu amagxa, iingalo phezulu esandleni, wakhangela phezulu.
16. Tsiba yokuqala, bemi ingqalelo.

ukulandelana 3

Njengoko kwiimeko ezidlulileyo, sakha indawo yokuma.

1. Izandla kume phambili.
2. Jerk asebenzise isandla phezu phezulu emacaleni umva, evula esifubeni.
3. Tsiba iya ibe ezibanzi nzulu, izandla uthinte emgangathweni.
4. Yesi kwi bar: umzimba ayinakolulwa, lo inkciyo abupheli ubunzima ngokulinganayo isasazwe phakathi izandla neenyawo, izithende umva xa ode ugange ongabonakaliyo.
5. Ukususela trims phakamisa umlenze lakho lasekhohlo, ninduluke iikawusi, vula intloko yakho uze ukhangele ngasekhohlo, ukugcina intsalela.
6. Buyela kwi bar.
7. Phakamisa umlenze ukuya ekunene wajika intloko yakhe ujonge ekunene nasekhohlo.
8. Buyela kwi bar.
9. Ukususela trims sifinyelele emuva ibe ezibanzi nzulu, iwisa ngaphandle emgangathweni.
10. Tsiba bephuma ezintle, iinyawo banzi emagxeni, izandla emva intloko, iingalo emacaleni.
11. Ukubhitya ngasekhohlo, uyibhekise ekhohlo azotywe phantsi, ekunene - kwelinye icala, ukwenza intshukumo kwi moya mnye.
12. Ukutyekela ekunene, ukuphinda iintshukumo twatse kwi ngeendleko 11 - zithathwa phantsi uyibhekise ekunene.
13. Etyhila iingalo ecaleni, n'ekiweebwayo ukusuka kwindawo emi kwi ukuthambeka umva, aphambuke kukhanya emqolo thoracic, ephantsi umva asizoluli zivuliwe kunye sabuya.
14. Ukususela kwithambeka aphambuke phambili, sisondela phantsi imilenze ngqo ngokubanzi ngaphandle.
15. Thina owenkawu evela ithambeka, ephethe izandla zakhe emacaleni umva, umzimba, phezu koko, equmbile phambili. Imilenze Nabo azotywe umva.
16. Ukusuka jump ngokusebenzisa sekukukuguqa ukukhanya iingalo wolula phambili, emva ukuya kwindawo yokuqala.

Ukuba ufuna ukwenza ezintsonkothileyo noqeqesho rhoqo, ngoko bakhokelwe kuqeqesho yayo kwezemidlalo jikelele. Ukuba umtsha - thatha umgangatho esimbaxa esebenzisa 1, ukuba kukho amava ezemidlalo - 2 okanye ezi-3.