Indlela yokubhema

I-tabata ayidingi ukuqeqeshwa okukhethekile, kodwa njengoba ukuqeqeshwa kunzima kakhulu, lapho kunezifo zenhliziyo, kungcono ukwenqaba le ndlela yokulahlekelwa isisindo.

Indlela yogwayi isungulwe kubantu abanempilo abangenayo isikhathi noma isifiso sokuya kuzo zonke izigaba ezikhethekile ukuze bathole ifomu elihle. Ngakho-ke, ukuzivocavoca ngendlela yokubhema kwenziwa ngesikhathi esifushane kakhulu - kusuka emaminithini amane kuya kwangu-20.

Izakhiwo zethu eziyinkimbinkimbi ngendlela yokubhema ziqukethe izindlela ezinhlanu zemaminithi amane ngamunye. Eqinisweni, ukuzivocavoca ngokwabo kulokhu kuqeqeshwa kuyoba ngokwengeziwe ngendlela yokubhema, kanye nezindlela eziyisihlanu - lokhu kuyisiko, ukuze singakhohlwa ukuthi sakha izingxenye ezinhlanu zomzimba.

Indlela yokuqala neyesibili esimisweni sokuzivocavoca komthetho wokubhema ugwayi izinyawo, yesithathu - ezandleni, kwesine nesihlanu - kumaphephandaba.

Ukuzivocavoca ngendlela yokubhema

1. Intambo ye-Jump - imizuzwana engu-20 ye-jumps, imizuzwana engu-10 yokuphumula kanye nemaminithi angu-4.
2. Ukuhlaselwa ngama-squats - sihamba phambili ngonyawo onyawo, bese senza isikwele esiya ngakwesokudla ngokuphindaphindiwe singene endaweni efanele. Susa umlenze ku-IP, bese wenza okufanayo ngomlenze wesobunxele bese uhamba ngakolunye uhlangothi imizuzwana engu-20. Khona-ke imizuzwana engu-10 yokuphumula nayo yonke into iphinda yonke imizuzu engu-4.
3. Sithatha ama-dumbbells - izandla ezinama-dumbbells phambi kwesifuba. Sibeka izingxabano ngezandla zombili phambili, bese ukuphonsa okufanayo kwesandla noma ukukhahlela esikwenzayo. Ngakho-ke, siyahamba-phambili nangaphandle. Phinda imizuzwana engu-20, bese uphumula imizuzwana engu-10 futhi njalo imizuzu engu-2.
4. Sithembela phambili, izandla ziyancipha futhi zikhululekile, ekuphumeni kwethu siphendulela ngezandla zethu ezinhlangothini, ngaphandle kokugoqa izingxube zethu ekugcineni, sizama ukuvala ama-blades kulokhu kuhamba. Siphinda ngezikhathi ezinemizuzwana engu-20 - ukuzivocavoca, imizuzwana engu-10 - ukuphumula, imizuzu emibili.
5. Silala phansi emgodini, sithembele, siphule kancane imilenze yethu, lo mgwaqo usuke ucindezeleke phansi. Siphonsela imilenze phambili njengoba sithuthuka, imilenze ilula futhi iguqa ngamadolo. Senza imizuzu engu-2 - imizuzwana engu-20 isebenza, imizuzwana engu-10 iphumula.
6. "Ukuhamba ngebhayisikili" - sebenzisa ngezinyawo zakho, njengokusebenza okudlule, vele ukwengeze ukuphikisana komshini ngezandla zakho ngemuva kwekhanda lakho, nokuguquka okuphelele komzimba. Senza amasethi amane wamasekhondi angu-20 ngemizuzwana engu-10 yokuphefumula.
7. Sithatha ukugcizelela amanga, futhi kusuka kulokhu sikwenza sishaya phambili futhi senyuke ngezandla ngokuhlukile. Senza umbuthano owodwa kuphela imizuzwana engu-20, bese uphumula imizuzwana engu-10.
8. "I-Rock-climber" - sigcina izikhundla zomzimba njengokwenza umsebenzi odlule, kodwa sisebenza ngemilenze yethu - senza u-triangle unyawo ngalunye, kuqala siwehlisa umlenze ohlangothini, bese kuthi phakathi, sibheke phansi, futhi siwubuyisele emuva ku-FE. Sinye imilenze, senza umbuthano owodwa.
9. Silala esiswini, izingalo zigoqa ezinhlangothini bese ziphakamisa ngomzimba ngokuphefumula. Senza umbuthano ongu-1.
10. Sibheka ukugxila emaphandleni, kancane kancane siphumelele ekuhlaleni kwamanga okudala - sibeka isandla sesokunxele phansi, khona-ke sinesandla esifanele, sizithoba phansi phansi ngesandla sangakwesobunxele, khona-ke kulungile futhi kuze kube sekupheleni komjikelezo wesibili we-20.
11. Sigcizelela amanga, ngokuphefumula, sishaya isandla phambi kwethu ezingeni lehlombe - umbuthano ongu-1.
12. Phinda lo msebenzi "Umklami".
13. Siphinda umsebenzi wokuzivocavoca 9.
14. Siphindaphinda ukuzivocavoca 10.