I-Lacey Stone ye-15-Minute yesiCwangciso sokuSebenza soMzimba oPheleleyo

Umxholo

• Uphengululo lwe

Awunalo ixesha lokuzilolonga? Kulapho olu qeqesho lukhawulezayo lwezixhobo oluvela kumqeqeshi we-LA uLacey Stone luza luncedo! Esi sicwangciso siza kwenza ukuba intliziyo yakho impompoze kwaye yomeleze umzimba wakho kwimizuzu nje eli-15-kungabikho luhambo lude ukuya kwindawo yokuzivocavoca eyimfuneko.

U-Lacey ucebisa ngokuqala ngokufudumeza ngokukhawuleza kokubaleka endaweni edityaniswe nokutsiba kwiijack, emva koko phinda ukujikeleza kwesihlanu kwisekethe kathathu. Ixesha lokuqala usenza umthambo ngamnye ngomzuzu omnye, okwesibini usenza umthambo ngamnye kangangemizuzwana engama-30, kwaye okwesithathu, uya kwenza umthambo ngamnye ngomzuzu omnye ngaphezulu.

Umthambo 1: KwiiLangge zeHlabathi liphela

Imisebenzi: Impundu nemilenze

A. Qala ngeenyawo kunye. Nyathela unyawo lwasekunene uye phambili kumbono, uze unyathele unyawo lwasekunene uye kwicala elisecaleni, kwaye ugqibezele nge-lunge eguqukayo ngonyawo lwasekunene emva kwakho. Buyela emva embindini ukuze iinyawo zihlangane.

B. Emva koko buyela umva ngonyawo lwasekhohlo uye kwi-lunge ebuyela umva, inyathelo lasekhohlo unyawo ukuya kwicala elisecaleni, kwaye ugqibezele unyawo lwasekhohlo phambili kwindawo engaphambili. Oku kugqiba uhambo olunye "lokujikeleza ihlabathi."

C. Qhubeka nokuhamba "ujikeleze umhlaba," ugqibe ukuphindaphinda okuninzi ngexesha elinikiweyo (nokuba yimizuzwana engama-30 okanye umzuzu omnye).

Umthambo 2: Iipompo zePlank

Imisebenzi: Isifuba, umva kunye ne-abs

A. Qala phezulu kwindawo yeplanga. Cofa igxalaba lasekunene ngesandla sasekhohlo, emva koko ubuyisele isandla sasekhohlo emhlabeni. Emva koko, cofa igxalaba lasekhohlo ngesandla sasekunene, kwaye ubuyisele isandla sasekunene emhlabeni.

B. Amacala atshintshanayo ngexesha elinikiweyo (imizuzwana engama-30 okanye umzuzu omnye).

Umthambo 3: Amacwecwe asecaleni

Imisebenzi: Umlenze wonke-kuquka amathanga angaphakathi nangaphandle

A. Qala kwisikwere esincinci. Tsiba kwicala lasekhohlo, uye kumlenze wasekhohlo. Zisa umlenze wasekunene ngasemva kweqatha lasekhohlo, kodwa ungavumeli ukuba uthinte umgangatho.

B. Reverse ulwalathiso ngokutsiba ekunene ngomlenze wasekunene. Oku kugqiba irep enye.

C. Yenza uninzi lwee-speed skaters kangangoko kunokwenzeka ngexesha elimiselweyo (imizuzwana engama-30 okanye umzuzu omnye).

Umthambo 4: IiLifti zeKapa

Imisebenzi: Uzuko

A. Lala ngomqolo, kwaye ubeke izandla phantsi ukuze uzinze njengoko ugoba umlenze wasekhohlo kwaye uphakamise umlenze wasekunene emhlabeni.

B. Ukucofa isithende sasekhohlo phantsi, phakamisa i-pelvis phezulu, ugcine umzimba kwindawo ebhulorho eqinileyo.

C. Yehlisa kancinci umzimba ukuya emgangathweni. Oku kugqiba irep enye.

D epheleleyo. Amanye amacala (ngowuphi umlenze ophakanyisiweyo) ngexesha elabiweyo (nokuba yimizuzwana engama-30 okanye umzuzu omnye).

Umthambo 5: UJack Knives

Imisebenzi:I-Abs

A. Lala phantsi okanye ibhentshi unemilenze ethe nkqo, iingalo zolulwe ngentla kwentloko, iinzwane zikhombe esilingini.

B. Phakamisa iingalo kwiinzwane ngelixa uphakamisa imilenze ukuya kwi-45- ukuya kwi-90-degree degree, ugcine amagxa emgangathweni. Zisa iingalo ngaphezulu kweqhosha lesisu ukuze umzimba ubukeke njengemela kajack.

C. Buyela emgangathweni okanye ebhentshini ngemilenze neengalo zoluliwe.

D epheleleyo. Yenza okuninzi kangangoko ngexesha elimiselweyo (imizuzwana engama-30 okanye umzuzu omnye).

Nje ukuba uphinde isekethe kathathu, qiniseka ukupholisa phantsi kwaye wolule imizuzu emibini ukuya kwemithathu ukongeza. Emva koko ungabuyela kwimowudi yeholide ukufezekisa ngakumbi ukuzilolonga phantsi kwebhanti lakho!

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