kusimuka kwetsvimbo yakakombama iri pabhenji

Kumuka kwetambo yakakombama iri pabhenji - maitiro maitiro:

1. Isa bharbhero yakakombama pasi pebhenji.
2. Rara pabhenji wakatarisa pasi uye ubate mutsipa bronirovanii grip (michindwe yakatarisana pasi). Bhurai yakafara kupfuura upamhi hwepafudzi parutivi. Ichi chichava chinzvimbo chako chekutanga.
3. Pamusoro pe exhale, dhonza shamhu pairi, uchichengeta magokora padyo netambo. Dhonza bharibhokisi pachipfuva chako, kurongedza lumbar triangle, kana kudhonza iyo barbell kuenda mudumbu kuti ushandise mhasuru yakatambanuka yekumashure.
4. Bata chinzvimbo ichi kwemasekondi mashoma. Pane inhale zvishoma nezvishoma dzikisa maoko ako, kudzokera kunzvimbo yekutanga. Pedzisa iyo inodiwa nhamba yekudzokorora.

Misiyano: iwe unogona zvakare kushandisa yakajairwa tsvimbo, asi yakakombama ichapa iri nani nhanho yekufamba. Kana, panguva yekurovedza muviri, iwe uchizotora magokora kumativi, izvi zvinoisa mutoro kuseri kweDelta.