Ukuqeqesha iteksi

I-Tabata ngumgcini wexesha lonke loqeqesho, unokuthi, ngoku uya kuvela kwimvelaphi yale ndawo yokufaneleka.

Inkqubo yokuqeqeshwa kocuba ayikho nje ngenxa yokuba umsebenzi uthatha ixesha elincinci, indawo, kwaye ayifuni nayiphi na inkcitho. Kodwa inyaniso yokuba unokwenza nayiphi na into efunwayo yomzimba, kuba kucuba akukho zikhonkwane malunga nokuzivocavoca - uthathe nayiphi na into oyithandayo kwaye uyenze ngexesha lokusebenza, ukukhawulela. Oku kuya kuthiwa uqeqesho malunga nenkqubo yecuba.

Kule meko, sikhuthaza ukuba unakekele iinyawo zakho. Imizuzu emine ngosuku ukwenzela ukuba izifundo zeentuba zingenza iinyawo zakho zibe zigqibeleleyo ngeveki okanye ezimbini zokunyamekela rhoqo (ukunyamekela rhoqo kuthathwa njengolunye uqeqesho ngalunye suku).

Ukuqeqeshwa kwethu iteksi kuthatha imizuzu emine kuphela. Ngeli xesha, siza kwenza uqeqesho olu-4 oluvela kwiinkcenkceshi zecuba, ziphindwe kabini, ngokubanzi-ezi-8. Sisebenza kwicebo elilandelayo - imizuzwana engu-20 yokusebenzisa, imizuzwana engu-10 yokuphumla.

Inkomfa yokuqeqesha iteksi

U-1 no-2:

1. Ukugijima kwindawo - siphakamisa amadolo ethu phezulu kwaye sisebenze ngokusisandla ngezandla zethu phezulu nangaphezulu. Imisongo yehla phezu kwezwane zakho, akufuneki ukubetha izithende zakho phantsi.
2. Ukugijima kwindawo esithe tye yokulala - sithatha ugxininiso lokulala kwaye, enyanisweni, siyaqhubeka siqhuba.
3. Sigxuma kwindawo emileyo, senza ii-2 zizenzele ngamadolo ethu ngokukhawuleza sithinte ngezandla zombini.
4. Sisaqhubeka sisebenza kwindawo kunye namadolo aphakanyisiweyo.
5. Sigxuma siye kwindawo yokulala kwaye siqhubeke siqhuba.
6. Senza i-2 iqhube phezulu kwaye ifinte kwiintendelezo ngamadolo amabini.

Isandi se-timer sivakala - senze ujikelezo lokuqala.

Ngoko, yenza olunye ujikelezo.

U-3 no-4:

Ukugquma okukhulu kunye nemilenze ephambili ngokubanzi kunye ne-2 ezincinane zokuhamba kunye nemilenze ehlangeneyo. Emva kokugquma okukhulu kwi "landing" ngaba squats.

Siphinda enye enye ngeenxa zonke.

U-5 no-6:

1. Sithatha ugxininiso lokuxoka, size sigxume kunye neenyawo zethu ezandleni zethu size siphume.
2. Senza "isisi" ngezandla kunye neenyawo zethu - sidlula imilenze nemilenze, size siphume ngaphandle, sizalise ngokubanzi. Ukwenza amaxesha amathathu
3. Sigxuma siye kwindawo yokulala, gxuma ngeenyawo zethu ezandleni zethu kwakhona.
4. Phinda i-scissors - amaxesha amathathu.
5. Emva koko kukho amanye amaxesha angaphezu kwama-2 abekwe kunye nezikrele.

Siphinda enye enye ngeenxa zonke.

U-7 no-8:

Senza intambo ngeenyawo zokunene, sivula imilenze yethu kwicala. Ngomatshini wangaphambili senza i-squat ejulile, sibuyela ngakwesokunene-lunge, ngoko siqokelela imilenze kunye. Siphinda, sitshintsha, imilenze yokunene neyekhohlo.

Siphinda enye enye ngeenxa zonke.