Ukuzilolonga kwiprotocol yecuba

I-Tabata - lo luqeqesho lokuphucula ixesha elide, kwaye ukuba lubonakaliswa lula, ngemizuzu embalwa uza kufaka amandla amaninzi ekuqeqesheni itekshi ngaphezu kwesigama seyure.

Ngoko ke, akunakwenzeka ukuba wonke umntu athathe inkunkuma . Le nkqubo yokusebenzisa icuba yayisungulwa ngokusemthethweni kubadlali bezemidlalo - iqela laseJapan kwi-skating skating. Qala iiklasi kuphela xa usenalo isiseko-ukuba unako ukuhamba ngokukhawuleza imizuzu engama-30, ungaqala ukubandakanya ucuba.

Kwakhona, umgaqo-nkqubo we-kagwayi unqatshelwe. Ezi zinto, okokuqala, izifo ze-cardiovascular (naliphi na, nangona zininzi "ezingabalulekanga") kunye nokukhuluphala (intliziyo yakho ayikwazi ukumelana nokupompa igazi kumthwalo onzima kakhulu phantsi kwemithwalo enjalo). Ewe, ngaphandle kwalokhu, isethi esimiselweyo izifo ezingapheliyo, ixesha lokubuyisela emva kokugula, kunye nazo zonke "izinto ezincinci zobomi" ukuya kubanda.

Senza iziqhozo ezisibhozo ngokulandelelana kwenkqubo yokutya kwecuba phantsi kwexesha lokugqibela kunye neesigqabini ezisi-20 zokuzilolonga kufuneka zibe semgangathweni, ubuninzi bamazinga akho.

Okokuqala, ngaphambi kokuba uqeqesho loqeqesho lwexuba luyimfuneko, ukwenza imfudumalo, kuba iteksi ngumthwalo omkhulu kuwo wonke umzimba.

Inkqubo ebalulekileyo yokuzilolonga kwiprotocol yecuba

Kwaye kuphela ke siqhubeka kwinkqubo ephambili:

1. Imisongo ebubanzi bamagxa, iingalo zandwendwela emacaleni ekuphakameni kwamagxa. Kwikhwelo, siqala ukudibanisa amahlombe kwaye siphendule izandla zethu ngokukhawuleza.
2. Sishiya izandla kwisithuba esifanayo, kuphela iintende zijonga phantsi. Xa umkhwelo uqala ukuphakamisa izandla zakho phezulu kwaye wehla ukuya kwinqanaba lokuqala.
3. Izandla zi-half-bent, siyifakraza iibhululo zibe ngamabhokhwe, siqala ukuthatha izandla zethu phambi kwethu ngekhwelo.
4. Ehamba phambili, iingalo zijonge kwiingqungquthela, izintende zibheke phezulu, iindlovu zixinzelele kwiimbambo, imilenze iguqa ngamadolo. Kulo mkhwelo, solulela ngaphandle, siyawuguqula imilenze yethu kwaye silula izandla zethu kunye nomzimba. Emva koko siphinde sigwebe size sijikelele kwi-PI, kwaye siphinde sithende kwindlela eyahlukileyo. Sifaka emacaleni omabini.
5. Sifaka ugxininiso kwisipu. Phakamisa umlenze wesandla sokunene, umlenze ufana nomgangatho. Kulo mqondiso, siqala ukuhambisa ukunyakaza ngomlenze ophakanyisiweyo, ukufikelela kwisithende. Senza imizuzwana engama-20, siphumle imizuzwana engu-10 kwaye ubuyekeze imizuzwana engu-20 kumlenze wesibili.
6. Siya kugxininisa ubuxoki, simele siphambili. Siphakamisa umlenze ngendlela efanayo nangaphambili. Kulo mkhwelo, ungaguquli umlenze uze ululaze ngokupheleleyo, uze ugobe, uguqe ngamadolo phantse kumgangatho. Senza umzuzwana we-20, ukuphumla kwe-10 sec, 20 seconds kumlenze wesibili.
7. Salala ngasemva, izandla zihamba kunye nomzimba ngokusemacaleni emacaleni, imilenze isolula phezulu, igoba imilenze ukuze uxhume iindithethe kunye kunye nokusabalalisa amacala eesokisi. Kulo mkhwelo uqala ukulungisa imilenze yakho uphinde ugobe. Into ephambili akuyikuhlukana nezithende.
8. Imisongo elula njengokuba isetyenziswe kwangaphambili, izithende kunye, kwaye iisokisi zisetyenziswe ngokukhawuleza. Kwikhwelo esiwela imilenze - iminqamlezo emithathu kunye nexesha eli-1 sitshala imilenze emacaleni. Thina sisinye imizila kunye nokukhuliswa kwemilenze.
9. Siphinda kwakhona ukuphinda sisebenze kwakhona.
10. Siphindaphinda kwakhona ngomsebenzi wesi-8 kodwa ngeesokisi zoluliwe.

Kuba inqanaba lokungena lanele, kodwa ukuba uvavanya umgangatho wakho wokulungiselela njengemyinge, kufuneka uyenze uqeqesho olu-2 lwengqungquthela yocuba, oko kukuthi, ukuphinda iphindwe kabini. Ukuba ungumpro kwili shishini - yenza zonke iindidi ezi-3, njengelona nqanaba eliphezulu lokwenza.

Sincoma ukuba wenze i- hitch emva kokuzivocavoca kwiprotocol yecuba.

1. Salala ngasemva, sicindezela umqolo osezantsi phantsi, sibeka unyawo olusekhohlo emgqeni wesigxina sokunene, ngelixa idolo elisekhohlo lijikelelwe liphezulu ukuya kwicala. Izandla phakathi kwemilenze, sibamba idolo elifanelekileyo kwaye silithintele. Bese uphinda ngomlenze wesibili.
2. "I-Frog" - iinyawo kunye, siphakamisa amadolo emacaleni, sibeke iintendelezo ngaphakathi kwamathanga.
3. Siqokelela imilenze yethu ndawonye, ​​susa amadolo ethu esifubeni size siphakame.