Okụre n'ala mmega 1, 2 na 3: jimnazum na-abịa site agha

A na-akpọ n'ala mmega - a ụdị odori maka agha, anyị nwekwara ike-eji dị ka mgbe nile kwa arụsi.

arụmọrụ atụmatụ

Usoro ihe omume ndị agha mgbagwoju n'ala ọbuọtde 1 na nke 2, nakwa dị ka 3, bụ egwuregwu mmega egwuregwu ọzụzụ. Onye ọ bụla n'ime ha rụrụ 16 akaụntụ. The amalite ọnọdụ ọ bụla nke okụre bụ igwu Front: ikiri ụkwụ ọnụ, sọks e kewapụrụ iche, afo ekwekọghị ikpere na ịgbatị, ma ọ bụghị a voltaji eriju afọ na-atụ ụlọ ahụ.

Okụre na-akwanyere ya ùgwù site n'aka ibe mmejuputa mgbagwoju. Dị ka ihe atụ, a mgbagwoju nke 3 mgbagwoju anya karịa mgbagwoju n'ala ọbuọtde 1 na 2. Foto dị na nkọwa nke usoro mgbe e mesịrị na isiokwu a na-enye a cursory nghọta nke ha.

Mgbagwoju ka ọkọlọtọ

Part nke mgbagwoju n'ala ọbuọtde 1 na 2 ga-ntule dị ka a ọkọlọtọ. E nwere ụfọdụ ibiere adabere na correctness nke ọrụ ha. Nhọrọ ndị yiri kwuru nke akwụkwọ - si "ise" ka "abụọ":

• magburu onwe - niile omume na-rụrụ n'ụzọ ziri ezi, na-enweghị njehie, a na-amụrụ bụ obi ike na omume ya;
• ọma - na e nwere obere njehie;
• satisfactorily - na-ezighị ezi na Usoro nke mmega, enweghi nke arụmọrụ;
• eju afọ - ịrịba njehie (mmega ọsọsọp ma ọ rụrụ ọhụma nyochawa, ọcha kwukwara si onwe ya).

Mgbagwoju n'ala mmega 1

Anyị na-anabata a amalite ọnọdụ.

1. Anyị na-ado aka na-atụ.
2. Bilie na mkpịsị ụkwụ gị, welie aka, Anam Udeme ya ahu elu.
3. Etiyela aka duziri ala elbows na akwusila na scapula ọma.
4. Anyị na-eweli aka elu, na-aga n'ime a na-emighị emi trough na thoracic mpaghara.
5. Aka na ikpere, squat.
6. Bilie wepụ sharply na ogwe aka n'akụkụ ma ubé azụ, na-emeghe obi.
7. Squat na aka na ikpere (ekpeghachi akara 5).
8. Site na-awụlikwa elu squat ụkwụ ka wider karịa ubu n'obosara, na aka na ya na ájị ya.
9. Taps ekpe aka azụ, mbịne ahu.
10. Aga azụ ka ọnọdụ nke aka na ukwu, ahụ ogologo.
11. Ehuda aka nri ya azụ na ahu na isi, anya na aka.
12. Aga azụ ka ọnọdụ na aka ya na ya na ájị ya.
13. N'ala ndida, na-enweghị na-agbanwe agbanwe ọnọdụ nke ụkwụ n'obosara.
14. Anyị sikwa ná mkpọda na aka n'elu sharply izu iche, ihe banyere 6.
15. Tinyegharịa akara 13 - awụfu ala.
16. Na-awụlikwa elu na-mbụ n'ọkwá anya.

usoro 2

Bụrụnụ ndị na-nri, Anam Udeme si isi ụkwụ.

1. Taps aka azụ.
2. Anyị na-aga na gị na mkpịsị aka mgbatị.
3. Elbows na-aga ala.
4. Ekpe ụkwụ lunging n'aka-ekpe-izu iche.
5. Anyị laghachi apịaji ọnọdụ na elbows na aka, tubà ka n'ubu (dị ka akara 3).
6. Lunging ụkwụ aka nri aka nri, ghara ịdị aka na aka.
7. Anyị laghachi apịaji ọnọdụ na elbows, aka n'ubu (dị ka akara 3 na akara 5).
8. Na-awụlikwa elu na-etinye ụkwụ wider karịa ubu obosara, ogwe aka elu n'ime nnukwu ụlọ.
9. Mee a tilt na ụkwụ ogologo, aka osisi na ụkwụ, na-agbalị inupụ ahụ azụ dị ka o kwere.
10. Inikiet inikiet ịga nke mkpọda na mwepụ nke ekpe ogwe aka azụ na uzo nke ahu. Tụgharịa gị isi kwa, anya na aka ekpe.
11. Iweghachi azụ awụfu yiri ọnọdụ na akara 9.
12. Anyị na-ahapụ si ná mkpọda na mwepụ nke aka nri ya azụ uzo nke ahụ ahụ, ya anya na aka nri - megharịa akara nke 10 n'akụkụ aka nri.
13. Anyị na-alọta ná mkpọda.
14. Anyị na-ahapụ si ná mkpọda nri n'ime a squat aka, aka, nakwa dị ka n'úkwù yiri ka n'ala, Anam Udeme azụ, ọ bụghị mechie anya.
15. -Awụlikwa elu nke squat: ụkwụ wider karịa n'ubu, na ogwe aka akwụgo na aka, na-achọ elu.
16. Awụlikwa elu amalite ọnọdụ, guzo anya.

usoro 3

Dị ka na aga na mgbe, anyị na-anakwere adade itie.

1. Aka sere n'ihu.
2. Jerk ikenye a n'aka n'elu n'akụkụ azụ, na-emeghe obi.
3. Na-awụlikwa elu na-aga n'ime a miri emi squat, aka na-emetụ n'ala.
4. Jumps na mmanya: ahụ na-ịgbatị ahụ, loin adịghị akwụsị ịdị arọ na-evenly ekesa n'etiti aka na ụkwụ, ikiri ụkwụ azụ ma ọ bụrụ na ịkwa-adịghị ahụ anya mgbidi.
5. Site trims bulie gị ekpe ụkwụ elu, sere sọks, gbanwee gị isi na-ele anya n'aka ekpe, idebe itule.
6. Back na mmanya.
7. Welie ụkwụ aka nri elu ma tụgharịa isi ya anya nke oma.
8. Back na mmanya.
9. Site trims ima elu azụ n'ime a miri emi squat, aka anya n'ala.
10. Na-awụlikwa elu na-apụta nke squat, ụkwụ wider karịa n'ubu, n'aka n'azụ isi, elbows n'akụkụ.
11. Dabere n'aka ekpe, ekpe n'ikpere aka na-adọta ala, nri - na-abụghị uzo, na-eme na ije na otu ụgbọelu.
12. Nchepụta aka nri, na-ekpeghachi yiri mmegharị na-efu nke 11 - na-adọta nri ikiaka ala.
13. Ekpughe na ogwe aka n'akụkụ, ukwu si a adade itie na backward tilt, ìhè nupụsịrị na thoracic spain, ala azụ gbatia bụghị ẹkenịmde oghe odụri azụ.
14. Site ná mkpọda nke nupụsịrị atụ, anyị na-adọta ala na ogologo ụkwụ obodobo iche.
15. Anyị na-awụlikwa elu si ná mkpọda, na-ejide aka ya n'akụkụ azụ, ahụ, na Kama nke ahụ, bulging n'ihu. Ụkwụ kwa-adọta azụ.
16. Site na-awụlikwa elu site na a ìhè makpurukwa na ogwe aka agbatị n'ihu, azụ na-amalite ọnọdụ.

Ọ bụrụ na ị chọrọ na-ebu mgbagwoju ka mgbe ọzụzụ, mgbe a ga-eduzi ya n'ozuzu egwuregwu ọzụzụ. Ọ bụrụ na ị bụ ọhụrụ - na a mgbagwoju n'ala ọbuọtde 1, ma ọ bụrụ na e nwere a egwuregwu ahụmahụ - 2 ma ọ bụ 3.