Poj niam cheerleaders los ntawm pab pawg tseem ceeb ntawm pab pawg txhawb nqa ntawm HC "Avangard" tau qhia txog kev tawm dag zog rau lub cev zoo tshaj plaws, thiab tus kws qhia Svetlana Mordvinova tau qhia yuav ua li cas kom raug.
Kev tawm dag zog yuav tsum pib nrog kev sov so.
Ua ntej ua kev tawm dag zog rau ib pawg leeg tshwj xeeb, koj yuav tsum tau sov so. Yog li ntawd, peb ua ib tug general warm-up ce. Sawv ntsug ncaj nraim nrog koj txhais taw ua ke thiab koj ob txhais tes ntawm koj ob sab. Tom qab ntawd ua qhov tseem ceeb los ntawm kev zaum, kov hauv pem teb nrog koj txhais tes. Tom qab ntawd qhov tseem ceeb yog dag (raws li ua ntej lub laub-up), tom qab ntawd dua qhov tseem ceeb yog zaum thiab ncaj nce nrog dhia, thaum nthuav koj ob txhais ceg xub pwg dav sib nrug thiab ua ib qho npuaj koj lub taub hau nrog cov caj npab outstretched.
Tseem ceeb: thaum pw tsaug zog, saib txoj hauj lwm ntawm lub cev - nws yuav tsum tau ncab tawm hauv ib txoj kab ncaj nraim (kom nias thiab pob tw).
Cov ceg khoov ntawm lub hauv caug yuav tsum tau tsa saum toj ntawm 90 degrees
Qhov kev tawm dag zog no yuav pab kom nruj cov leeg ntawm lub pob tw thiab ua kom lub pob tw zoo meej. Pib txoj hauj lwm: mus rau tag nrho plaub. Ua ntej, tsa ceg sab xis khoov ntawm lub hauv caug mus rau theem siab tshaj 90 degrees. Tom qab ntawd peb tsis txhob khoov, txo qis ceg qis, thaum sim tsis txhob kov hauv pem teb. Peb ua tib yam nrog rau lwm ceg.
Tseem ceeb: Thaum koj tsa koj ob txhais ceg, nco ntsoov tias tsis yog tsuas yog tus ncej puab thiab sab ceg tsim lub kaum sab xis ntawm lawv, tab sis cov thom khwm tseem nyob ntawm 90 degree kaum. Hauv txoj haujlwm no, cov leeg nqaij ua haujlwm zoo tshaj plaws.
Tsis txhob kov hauv pem teb nrog koj lub hauv caug thaum lub lunges.
Cov ceg zoo nkauj ib txwm nyiam mloog thiab saib zoo nkauj. Muaj ib qho kev tawm dag zog yooj yim - lunges, uas yuav ua rau koj ob txhais ceg slim thiab koj lub cev haum. Pib txoj hauj lwm - ib tug ncaj sawv ntsug ntawm ob txhais ceg, ob txhais tes ntawm txoj siv sia, taw xub pwg dav sib nrug. Ua ntej, peb lunge nrog peb sab xis ko taw rau pem hauv ntej, ces peb thawb tawm nrog cov ceg no thiab rov qab mus rau qhov chaw pib. Peb ua tib yam rau ob ceg.
Tseem ceeb: Nco ntsoov tias koj lub puab tsaig thiab ncej puab tsim lub kaum sab xis 90-degree thaum lub lunge.
Thaum thawb-ups, sim mus kom tsawg li tsawg tau.
Ib tug hluas nkauj nrog lub mis zoo nkauj thiab toned tsis tuaj yeem nyiam cov xim ntawm cov poj niam sib txawv. Qhov kev tawm dag zog yooj yim tshaj plaws thiab siv tau tshaj plaws yog kev thawb tawm hauv pem teb. Pw rau hauv pem teb thiab tso koj txhais tes kom koj txhais tes ncaj qha rau hauv koj lub xub pwg nyom thiab koj ob txhais ceg sib nrug me ntsis. Peb pib ua push-ups, soj ntsuam qhov tseeb ntawm lub taub hau. Nws yuav tsum nyob rau tib txoj kab ncaj nraim nrog rau tag nrho lub cev, uas yog, koj tsis tas yuav saib rau pem hauv ntej.
Tseem ceeb: Thaum lub sijhawm ua haujlwm no, lub luj tshib yuav tsum tau khoov mus rau 90 degrees, thiab lub hauv siab yuav tsum tau kov hauv pem teb.
Qhov no tsis yog ib qho kev tawm dag zog yooj yim. Tab sis nws siv tau heev!
Txhawm rau kom lub plab tiaj tus, koj yuav tsum ua haujlwm ntawm cov xovxwm - tso nws cov leeg sab sauv thiab sab qis. Muaj ib qho kev tawm dag zog zoo heev hu ua fold. Pib txoj hauj lwm - pw hauv pem teb ntawm koj nraub qaum. Cov thom khwm txuas ntxiv, caj npab nce saum taub hau. Tsa koj lub xub pwg nyom thiab ob txhais ceg tib lub sijhawm thiab ncav cuag "kaum" txoj hauj lwm. Tom qab ntawd peb unbend nyob rau hauv tib txoj kev thiab txo peb txhais tes thiab ob txhais ceg mus rau hauv pem teb.
Tseem ceeb: Txhua qhov kev tawm dag zog no yuav tsum tau ua tsawg kawg 25 zaug, tsuas yog tom qab ntawd lawv yuav muaj txiaj ntsig zoo!
Cov kev xyaum qhia tau hais tias: Alisa Penchukova, Anastasia Volkova, Mila Anosova, Daria Karimova, Yulia Minenkova.
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