Gidaje kasa motsa jiki 1, 2 da kuma 3: gymnastics zo daga sojojin

A ake kira kasa motsa jiki - wani irin caji ga soja, mu kuma za a iya amfani da a matsayin na yau da kullum kullum workouts.

yi siffofin

A shirin na soja hadaddun kasa bada 1 da 2, kazalika da 3, suna gymnastics da kuma mai kira horo. Kowace daga cikinsu ya yi a ranar 16 ga asusun. A lokacin da na fara matsayi ga kowane daga cikin gidaje ne rawar soja Front: dugadugansa tare, safa rabu baya, ciki dace gwiwoyi suna mike, amma ba su da wani irin ƙarfin lantarki Fed gaba gidaje jiki.

Gidaje suna bambanta daga juna aiwatar mawuyaci. Alal misali, a hadaddun na 3 mafi rikitarwa fiye da hadaddun kasa bada 1 da 2. Hoto da kuma bayanin jerin daga baya a wannan labarin ba mai gaggawar fahimtar su.

Complex a matsayin misali

Sashe na daga cikin hadaddun kasa bada 1 da 2 za su zama kima a matsayin misali. Akwai wasu sharudda ga kimantawa da daidaitar su yi. Zabuka ne kama da kimomi da makaranta - daga "biyar" to "biyu":

• kyau kwarai - duk darussan ake yi daidai, ba tare da kurakurai, da dalibi ne m, a ayyukansa;
• kyau - akwai qananan kurakurai.
• gamsarwa - m dabara na motsa jiki, rashin cika.
• m - gagarumin kurakurai (motsa jiki tsalle ko yin kuskure a zahiri, abubuwa kara da cewa daga kanta).

Complex kasa motsa jiki 1

Mun yarda a farawa matsayi.

1. Muna ja da makamai a gaba.
2. Tashi a kan yatsun kafa, tãyar da hannãyenku, ja jikinsa up.
3. Ƙetare hannunka steered saukar da ga magincirõri, kuma jan da scapula da kyau.
4. Munã ɗaukaka hannun up, tafi a cikin wani m ƙullunku a cikin thoracic yankin.
5. Hands a kan gwiwoyi, squat.
6. Tashi, kai fitar sharply makamai zuwa gefen kuma dan kadan baya, bude kirji.
7. Squat da hannayensu a kan gwiwoyi (maimaita ci 5).
8. Daga cikin Jump squat kafafu kafa fadi fiye da kafada nisa, hannunsa a kan bel.
9. Taps bar hannunka baya, juya jiki.
10. Koma zuwa matsayi na hannunsu a kan kan kugu, jiki madaidaiciya.
11. Bends da hannun dama da baya tare da jiki da kuma kai, dubi hannunsa.
12. Koma zuwa matsayi da hannunsa a kan bel.
13. Zuwa ƙasa gangara, ba tare da canza wuri da ƙafãfunsu m.
14. Mu tashi daga gefen da hannuwanku kan saman sharply asali baya, abin da game 6.
15. Maimaita ci 13 - karkatar saukar.
16. Tsallaka dauki wani na farko matsayi a hankali.

jerin 2

Zama dama, ja sama daga shugaban da kafana.

1. Taps hannuwa da baya.
2. Mu tafi up on your yatsun kafa da hannuwa sama sata.
3. Magincirõri faku.
4. Ya bar kafar lunging hagu hannuwa asali baya.
5. Mu koma ga folded matsayi da magincirõri, kuma hannãyensu, jefa wa kafadu (as a ci 3).
6. Lunging ƙafar dama ga dama, irin hannu da hannu.
7. Mu koma ga folded matsayi da magincirõri, hannuwa kan kafadu (as a ci 3 da score 5).
8. Jump sa ƙafa fadi fiye da kafada nisa, makamai up cikin castle.
9. Make a karkatar da kafafu a mike, hannuwa shuka a kafafu, qoqarin tura jiki da baya har zuwa yiwu.
10. Abruptly fita na gangara da kuma kau da hannun hagu da baya tare da nuna na jiki. Juya your shugaban ma, dubi hagu.
11. Dawo da baya ga karkatar irin mukamin a kan ci 9.
12. Mun bar daga gefen da kuma kau da hannunsa na dama baya ga nuna na jiki, duba a hannun dama - maimaita ci na 10 a gefen dama.
13. Muna dawo da gangara.
14. Mun bar daga gefen dama a cikin wani squat, hannuwa, kazalika da kwatangwalo a layi daya zuwa bene, ja da baya, ba taso keya kashe.
15. Tsallaka daga cikin squat: ƙafãfunsu fadi fiye da kafadu, da makamai ake ƙãgãwa a hannunka, neman up.
16. Tsallaka fara matsayi, yana tsaye a hankali.

jerin 3

Kamar yadda a baya lokuta, mun riƙe tsaye.

1. Hands ja gaba.
2. Jerk rarraba hannu kan saman ga bangarorin da baya, bude kirji.
3. Jump ke shiga zurfin squat, hannuwa taba kasa.
4. Tsalle a mashaya: jiki ne mike, da loin bã ya sãɓãwa ga nauyi da aka ko'ina rarraba tsakanin hannuwansu da ƙafãfunsu kuma sheqa baya idan turawa wani ganuwa bango.
5. Daga trims tãyar da ku hagu kafa up, ja safa, ka jũyar da kai da kuma duba zuwa hagu, kiyaye daidaito.
6. Back a mashaya.
7. Tãyar da dama kafa up kuma ya mayar da kansa ya dubi dama.
8. Back a mashaya.
9. Daga trims tsalle da baya cikin wani zurfin squat, da hannãye kashe bene.
10. Tsallaka fitowa daga cikin squat, feet fadi fiye da kafadu, hannuwa bayan shugaban, magincirõri ga bangarorin.
11. Lean zuwa hagu, hagu gwiwar hannu suna kõma saukar, dama - a gaban shugabanci, yin motsi a daya jirgin sama.
12. Karkata zuwa ga dama, maimaita m ƙungiyoyi a kudi na 11 - suna kõma dama gwiwar hannu saukar.
13. M da makamai zuwa gefe, slipping daga tsaye a baya karkatar, haske deflection a cikin thoracic kashin baya, ƙananan baya mikewa ba a gudanar bude da kuma ja da baya.
14. Daga gangaren deflection gaba, muna kõma saukar da mike kafafu fadi da baya.
15. Mun yi tsalle daga daga gangare, rike sama da hannunsa ga bangarorin da baya, jiki, a akasin haka, bulging gaba. Kafafu da ma an kõma da bãya.
16. Daga Jump ta hanyar wani haske Crouch da makamai miƙa gaba, baya ga farawa matsayi.

Idan kana so ka gudanar da hadaddun kamar yadda na yau da kullum da horo, sa'an nan za a shiryar da shi zuwa ta janar wasanni horo. Idan kana da sabon - dauki wani hadadden kasa bada 1, idan akwai wani wasanni kwarewa - 2 ko 3.