Sida loo sameeyo jimicsi "maroojin" ee dabaqa

jimicsi The classic "weecin" dabaqa - waa hab heer sare ah wax ku ool ah in laga takhaluso laalaabka dhula on caloosha iyo dib u ah murqaha caloosha xoog leh. Waxaa lagama maarmaan ah, si kastaba ha ahaatee, in ay fiiro gaar gaar ah si ay sida ugu wanaagsan ee aad qaban layligan, gaar ahaan haddii aad qabto dhibaatooyin la dhabarka hoose ama qoorta.

Doorashadan dhaqanka

Inkastoo dhaqdhaqaaqa adag aan adag, khubaro ku talinaynaa in ay si taxadar leh u raac tallaabooyinka hoose marka performing layliyada on saxaafadda.

1. U jiifso dhabarka, xoota oo jilbaha iyo cagaha meel aad guri on width suunka. Waa in ay ku tiirsan yihiin dhulka.
2. gacmahaaga saar madaxa aad ka danbeeya si suulka waxay ahaayeen dhegaha gadaashooda. Digniin: Ha weecin farahaaga in a "qufulka".
3. Calan suxullada ah, siday u kala horreeyaan, jiho ka soo hor jeedda oo yara.
4. Kor u garka ah si ay u dhaxeeya u qaado iyo sakaarka la joogi jirtay dhawr sintimitir oo meel.
5. Si tartiib ah adkaysid muruqyada caloosha, jiidaya caloosha.
6. Jeex jir sare off dhulka, tiirsan weeraryahanka. Waxaa muhiim ah in garbaha la taabtaan dhulka.
7. Hay mid ka mid labaad ee meel this, dib ka dibna si tartiib ah hoos u.

Tricks Ganacsiga ee

Oo Dadbi dabaqa - layli fudud, laakiin in ay fulinta, waxaa jira qaar ka mid ah Gudigga. Ka dib markaan si taxadar leh loo arkaa ah macallimiinta talooyin taam, waxaad kordhin doontaa waxtarka dhaqdhaqaaqa jirka iyo waxay awoodaan in ay ka fogaadaan dhaawac isboorti.

• Ka dhig murqaha caloosha aad u kacsan. Tani waa, marka hore, in si deg deg ah ku caawin gaaro natiijo la arki karo oo tababar ah, iyo marka labaad - si looga hortago in dhaawac xad-dhaaf ah on dhabarka qaybta hoose ah.
• Ha quusan on qoorta ka. La soco marka masaafada u dhaxaysa hore suxullada ah.
• Laabin jir ilaa xad la mid ah in aad u qaado dhulka. In si kale loo dhigo, iska ilaali dhaqdhaqaaqa kadis ah marka madaxa, luqunta iyo garbaha soo gaaray laga qabto nugul. Isku day in aad hore u tiirsan, sida haddii aad isku laalaaban qeybtii. Ka soo qaad in uu jiidayo feeraha si miskaha, iyo neefta siidaysid at height of qalloocan, been dabaqa; Neefsatid halka laabtay ka soo billowday ugu, sii wadaan inay sii caloosha Xaalkiisa.
• Qabtaan dhaqdhaqaaqa oo dhan si tartiib ah oo la-fiirsashada. Daraasiin Ilaah aaminin ahaan ku filan doonaa.

Reverse yiddidiilo on saxaafadda

1. Seexdaan dhulka, gacmaha saar calooshaada iyo iyaga jiid weheliyaan jidhka. Xaalada danbe, oo timir ah waa in ay si buuxda u seexdaan dhulka.
2. Kor u qaad cagahaada. Waxaad sidoo kale haysan kartaa jilbahaaga xootay xagal sagaashan digrii, ama fidin lugaha iyo isku dayaan in ay toosi.
3. Jeexjeexa off qaybta hoose ee jir ka soo dabaqa, iyadoo la isticmaalayo murqaha caloosha. Ka taxaddar: waa muhiim si looga fogaado stress on gacmaha, dhabarka ama madaxa. Haddii aadan kor u qaadi kartaa qaybta hoose ee jirka oo kaliya iyada oo loo marayo saxaafadda, waxa ay ka dhigan tahay in aad u baahnaydeen xoogga jirka. Waxay ka caawisaa si ay u tababaraan caadiga ah, maroojinta ah "classical" dabaqa. Haddii aad sii jimicsi xoog ku filan oo ka mid ah murqaha caloosha, tababarka kaliya waxay keeni doontaa in qashinka tamar iyo cadaadis aan loo baahnayn on qaybaha kale ee jidhka.

version kale la fitball

Haddii aad si joogto ah u soo booqan gym ama ay kubad qalaama u gaar ah oo awood u leh inay galaan taam guriga, isku day bedelay dambe maroojin saxaafadda kala duwanaansho ah oo xiiso leh layliyo.

1. Fadhiiso ku saabsan kubada jimicsi iyo duubay ayaa hoos u naqasku xoogaa in ayna miiqdaan (garbahooda si dibka ah) jiifay on feetball gacnta ah, iyo qaybta sare ee jirka (madaxa, luqunta, garbaha) ahaayeen on kubada. Jilbaha xootay, hadha cagaha dhulka iyo kaalinta on width suunka.
2. Qabtaan dhaqdhaqaaqa asaasiga ah oo ka kaas oo waa maroojin dhaqameed dabaqa. Samee jimicsi yeelan doonaan in ay si tartiib ah oo si taxadir leh sida ugu macquulsan dhaawacaysa murqaha caloosha si ay u ilaaliyaan dheelitirka iyo ma inuu dego kubada qalaama.

kala duwan More

Sida jimicsi kasta oo aasaasi ah (oo ay ku jiraan riix-ups, kadalloobsanayo, lunges, boodayaa ka been stop ah, strips), maroojin noqon karaa mid aad u kala duwan. Isku day inaad kala duwanaanta si loo ogaado stress ugu fiican ee aad shaqsi ahaan:

• Cross-maroojinta ( "baaskiilka"). Raac talaabada by tilmaamaha tallaabo hore, version classic, laakiin halkii ay ka go'idda isku mar ah oo labadoodu garbahay dabaqa, kor hal gacan iyo fidiyo in dhinaca ka soo horjeeda (bidix - xaq, xaq - bidix). Qaar ka mid ah ku haboon si ay u fuliyaan layliga ee dhaqdhaqaaqa iyo taaban garbaha jilibka u dhigma (ie, garabka bidix - jilibka midig iyo qeybsanaan ku xigeenka). Doorashadan waxa - tababarka wanaagsan ee murqaha caloosha uugu.

• maroojinta lateral dabaqa. Haddaba, sii raacaya tilmaamaha si version soo jireenka ah ee layliga, meel labada cagood hal dhinac (jilbaha ayaa weli laaban yihiin oo tuujiyey). Jeexjeexa off garbaha off dhulka waqti isku mid ah sida caadiga ah. Tan iyo markii ay jir ah loo qayb ahaan jeedin doonaan dhinaca, waxaad dareemi doontaa xiisadda dhinacyada ka. Ma ah kamay helin yar hal dhinac, ka dibna ku beddelato jagooyinka lugta ku celi dhinaca kale.
• Oo Dadbi la expanders. Istaag si toos ah iyo qaadato labada gacmood taaba expander. hoos u soo jiid, foorarsiga dhabarka iyo murqaha caloosha dhaawacaysa.