Takaporepore mo tīmata: te kōwhiringa

whakaaro takaporepore te tetahi o nga hākinakina uaua tino. Whakatutuki tino i roto i reira kotahi te roa, me te mauiui te whakangungu tangata. I muri i te katoa, e hiahia ana koe ki te faaineine i to koutou tinana tika, ki te tiki i te pūkenga tino taketake ki te mahi i te peke, me te kaha huānga matatini, ki te tiaki ia koe i te whara taea. Ki te kei te whakaaro tino koe ki te mahi i tenei takaro, whakaaro tinihanga faataahurihuri mō tīmata.

mahana-ake

kia whakamahana ake tou tinana i mua i mahi. tūmomo matatini ngā mahi paerewa: upoko hurihanga, nekehanga porohita o te pokohiwi me taniko, Mahi ringa (te wā kotahi whakamua, whakamuri, me te harangotengote). Hei wera taea te uaua lumbar mahi hurihanga, paraharaha me te honga. Heoi, totoro koutou uaua waewae, ka taea e koe te whakamahi i te rere i runga i te wahi, ranei i roto i te porohita, hūpeke "kuihi-step" taha. Hei whakaoti i te matatini taua kia tere leisurely. I roto i te mutunga, he mea e tika ana ki te tu i runga i atu leva, ka totoro ringa ake. Te reira e tauturu kawea manawa hoki ki noa.

Workout e ngäwari uaua tangata, me te nekeneke tahi. Mā tēnei ka māmā, me te mamae-free ki te mahi tinihanga faataahurihuri me tino whakaiti te mōrea o te whara.

pōtēteke

Technique: Mai i te tu squats tūranga. Turi paku motu. takoto nikau i runga i te papa i roto i mua o ia ia. Hanga reira ngāwari ki te pana whakamua, whakapiko koutou tuke. e mahi ana tatou i pukapuka i runga i tona matenga, i unu te pahau e ki tona uma, ona turi - ki te pokohiwi. I roto i te tūranga te maungārongo severing kapu i runga i te patunga witi, me te neke ratou ki te waewae raro i te waho. Na tango tatou i te tūranga tīmata i runga i tona haunches.

Ka taea e te taua huānga mahi he hoki, me te ki waho. I roto i tenei take ki te nikau i roto i te takoto tūranga era i roto i te mua o ia pana. tīmata tatou i te patunga witi, neke te nikau o tou ringa i runga i te tibia, toia ratou ki te aaka. Hanga he pukapuka i runga i tona hoki. aki Chin ki tona uma. Ringa mo te tautoko whakaturia e nga pokohiwi ki te patunga witi, fakalili'a kotahi ano, ka tango i te tūranga tīmatanga.

Pōtēteke (ranei taka) ko te pūkenga, mai whakarōpū tereina pūkenga me niu nei raveraa i huānga peke. Ko te whakapati faataahurihuri tino uaua o enei - he pōtēteke ki tetahi, e rua ranei, ara e toru nga pōro. I tua atu, ngā pīrori maitai pokepokea tuaiwi.

"Birch"

Familiar ki katoa i te huānga tamarikitanga "birch" pā hoki ki te tinihanga faataahurihuri matatini mō ngā tīmata. Rere te reira i i te tūranga te maungārongo. E hono ana te waewae, tuhu matimati. Na roto i unu ake waewae rōpū, e tautokona ana ringa i te wa ano. Ka taea e nikau mau i runga i mo te tinana: "poluberezki", ranei paku i runga, i raro i nga matatahi pokohiwi ki te "birch tonu." Papa kukū.

mea faufaa no te whakapakari i nga uaua o te kaki, ringa, hoki tenei huānga. Kei te whakamahia te reira i roto i te ruma mamaoa ki te mahi i matatini tahi tinihanga faataahurihuri.

wira

Technique: ko te counter tūnga tohutoro lateral. tae ringa ake me ona waewae he pokohiwi-whanui motu. Paku e aki atu i te patunga witi, hanga he pinakitanga taha. Tuatahi, whakanohoia tatou i runga i te papa ki tetahi ringa, me te ara te waewae ritenga. Na ka tae matou mo te papa ki atu tona ringa, a ka ara te huha tautoko kei roto i te rangi. Ko te kupu, oho taimaha tinana ki te taha ki te ritenga atu. Ki tētahi, whakanohoia koutou waewae ki runga ki te patunga witi, me te hoki ki te tīmata tūranga.

Kei te karanga a hoki tenei taea "te ra." Kei te whakaurua te reira i roto i te faataahurihuri pūtake matatini me ētahi atu āhuatanga ko te faaineineraa (hei tauira, randata, tōhito hoho'a). titau Wheel iti ahua tinana tangata. Na, ki te rangatira taea ara he tamaiti i te reira.

"Bridge"

tinihanga faataahurihuri mō novices me ngā te āhuatanga pērā i te "piriti". Ae, e kore e mokowhiti i ia, atu gymnastic. Ko tona rere ia wā me whanake whakapai ake ngāwari, haapuai te uaua o nga ringa me nga waewae. Ko te pai tenei ka whakawhiti ki tinihanga faataahurihuri matatini: porotēteke hoki a puta flyaki etc.

Technique: Ka taea te hanga i tēnei huānga i roto i te taiepa mā te whakamahi i te pōro gymnastic ranei. I roto i te take tuatahi e hiahia ana koe ki te tiki i hoki ki te taiepa i te tawhiti o te kore neke atu i te kotahi mita, whanui waewae pokohiwi motu. whakatika ringa ake, maka hoki tona matenga hoki. Puritia maihao taiepa, me te āta heke iho, ka piko te hoki. Ka rite ki ona ringa e pa ki te patunga witi, e hiahia ana koe ki te whakatika i tēnei āhuatanga. kia whakahaua nga maihao i runga i te papa ki te waewae. Kaua e wareware e pā ana ki manawa.

Tu ki runga ki tou matenga me ringa

Ko te takaporepore e nui te kaha uaua, manawanui, te raka, me te toenga. I runga i te kounga whakangungu e hāngai whakamutunga headstand me ringa. whakahaerehia ana te whakatinanatanga tuatahi te. whakamana ia ki te tūranga o e noho ana i runga i tona uma. Me hanga te matenga me te ringa i runga i te papa i te wa ano he tapatoru waerite. Te arotahi ki runga i ngā toru, āta tightens ana turi ki tona uma, ka, tango tona waewae atu te patunga witi, tika koutou waewae ki runga. Na e hiahia ana koe ki te pupuri i te toenga. I muri i te tahi mau wa, ana turi whakapiko me te maturuturu te waewae i runga i te patunga witi.

Porotēteke he toenga matatini atu tenei. He pai ki te timata ki te kawe i ki te taiepa.

Technique: Hoatu koutou ringa i roto i te cm 10-20 i te taiepa. Tuke tika. hanga tatou i te nekehanga kotahi waewae, whakakikī i te tuarua. Ko te waewae taea pa ki te taiepa tuatahi, e kore e koutou ringa kia whakamahia tae noa ki te taimaha o koutou ake tinana. Āta, me waiho ratou wehe i te tautoko me te ako ki te taurite. Waewae te kupu e taea te piri tahi motu ranei. I muri, e taea te whakamana i enei stunts takitahi.

tīwhiri āwhina

I mua i eke i runga i te akoranga, me tango e koe ki te pūkete e rave rahi mau tuhaa faufaa:

• hauora tinana. Iwi ki ngā raruraru o te pūnaha Cardiovascular, te pūnaha musculoskeletal me te pēhanga intracranial ki te mahi tinihanga faataahurihuri te tino rāhuitia.
• Place o mahi. Ki te tū akomanga i roto i te kāinga, ka hiahia te reira i te ruma nui, wetekina i taonga ki koi koki. Ko te wahi pai, ko te omaoma, rite rawa ki te whariki, ara hikoi, me ētahi atu projectiles me tauhaa faataahurihuri.
• kia kia mahora noa, kareao Clothing, e kore koretake i nekehanga. Hoki tihi wahine take me te rēkena mō tangata leotards gymnastic.
• huānga Whakamārama ētahi wā ai uaua i roto i te matauranga. Ki te kore te mea e wātea ana i te kaiāwhina i roto i te akomanga, kia kitea e koe i te tikanga ataata ki te mahi i stunts faataahurihuri (e te aroaro whakaahua o etahi o ratou i roto i te tuhinga) tika, me te humarie.