Ngati gymnasts kupeta atolankhani? gymnasts thupi atolankhani

Olimbitsa - ndi masewera wakale kuti imafuna kudzipereka, wamphamvu ndi mgwirizano wabwino kayendedwe. Zonse maphunziro othamanga lolunjika pa zomwe magulu onse minofu. chidwi zapatsidwa kwa womkanikizawo, umene umabala ndi kupitiriza kusamala ndi kaimidwe, nawo m'magulu onse ndi ntchito. Kodi gymnasts kupeta atolankhani, angathe kumenyana ndi pa nthawi yomweyo kuuzira aliyense. maofesi maphunziro Daily zosiyanasiyana zokambirana zosiyanasiyana, mumamva chabe zimakupiza.

Chifukwa gymnasts thanthwe atolankhani?

gymnasts ambiri imakhudzana ndi kusinthasintha zosaneneka motsatizana, lightness ndi see. maganizo otere ongoyendayenda ndi maphunziro awo ongokhala kudumpha, linagawanika ndi acrobatics. chithunzi ichi alibe zizigwirizana zenizeni. Daily masewera othamanga zagonjetsedwa kwa katundu wolemera, zimene zinaphatikizapo maphunziro TV gymnasts. N'chifukwa chiyani iwo kupeta minofu m'mimba?

1. Pakuti zamasewera ndi mphamvu zofunika ndi minofu kupirira, kaya gulu lawo.
2. Akanikizire njira yolondola ndi zobala yosalala, amene amathandiza chisomo chibadidwe ndi mgwirizano wa gymnasts lapansi.
3. Makalasi kukhala opirira, luso mphamvu ndi zina zothandiza thupi.
4. kuchita masewera olimbitsa thupi amathandiza kuti ntchito.
5. maphunziro tima kupereka sayenda zimfundo, amene ali ndi udindo kusinthasintha mwa akatswiri.
6. otsetsereka ambiri, kutembenuzira ndi kupotoza, aphatikizidwa pulogalamu olimbitsa Amawapatsa atolankhani.
7. minofu olemera a linga m'mimba amateteza ziwalo mwa akatswiri wamkazi asavulale.
8. zintchito ndi kulimbikitsira machitidwe mtima ndi kupuma.

Pomaliza, mwatsatanetsatane kukula kumalimbitsa dongosolo minofu ndi mafupa ndi zotsatira opindulitsa pa thanzi ambiri.

zida maphunziro

Pofuna kupewa choipa pa maphunziro ndi yabwino, m'pofunika kutsatira luso zina. Iye anatsatira othamanga onse, kuphatikizapo gymnasts. Lezani atolankhani, mosaganizira za mtundu wake, imagwiridwa motsatira malamulo angapo.

1. Anayeza. Magulu ayenera kukhala yosalala, popanda jerks. Apo ayi zotheka choipa, mpaka mavuto kapena minofu chophukacho.
2. Yoyenera kupuma. Kufunika katundu yogawa woyenera kulamulira kugunda. Khama kukhala inu kutulutsa, kumasuka - pa kudzoza.
3. Kuphatikiza liwiro. Kaya wotani zolimbitsa thupi imagwiridwa, ayenera alternated wodekha ndi kusala kuphedwa. Ngati chachiwiri, minofu kutenga katundu pazipita ndi kukonza zotsatira tinasonkhanitsa pa ntchito pang'onopang'ono.
4. Katundu lamulo. Mtolo kwambiri pa atolankhani kungachititse kuti mapangidwe hernias. Choncho, njira gymnasts kupeta atolankhani, anatsimikiza ndi zogwirizana ndi mphunzitsi akatswiri amene kumathandiza katundu kwambiri.
5. Kubowola atolankhani, anachita mu malo supine, musaganize otsala minofu kukungika. Pachifukwa ichi, othamanga tinsalu nthawi mbamuikha pansi, amene amalola kuphunzitsa khoma m'mimba chabe ndipo alibe idzagwiritsa matako ndi miyendo.

Zochita za rectus abdominis

Iwo zili pamodzi m'mimba kuchokera pamwamba mpaka pansi, ndipo ndi amphamvu kwambiri pa khoma m'mimba. Kulenga zotsatira za "cubes" wa atolankhani. Ngati inu kulabadira mmene gymnasts kupeta atolankhani, muona kuti rectus minofu walandira woganizira mozama pa maphunziro.

1. "Kungomanga". Bodza pa nsana wanu, kwezani manja anu pamwamba pa mutu wanu. Thupi ndi miyendo akwezeke imodzi kotero kuti zala anakhudza mapazi. Mu udindo uwu kukhala masekondi 100.
2. "Bwato". Ugone, manja ali pamwamba pa mutu. Miyendo ndi thupi aukitsidwa digiri 30-45 pamwamba pansi. malo umachitika masekondi 10. Ndiye anachita kulanda boma pa mimba yake. Manja ndi miyendo chinang'ambika kuchokera pamwamba kachiwiri. Bwerezani nthawi 5-6.
3. Pa kapamwamba. Atazindikira crossbar, kutambasula manja anu. Kwezani miyendo yanu pa kumathandiza kupeza ngodya zabwino bwino, anakakamizidwa pamtima. Kachiwiri limbitsani perpendicular kwa thupi, kutenga udindo pachiyambi. Linabwerezedwa nthawi 10.

Oblique ndi minofu yopingasa

Iwo ali ngati corset, nsungu m'chiuno ndi m'chiuno. Minofu imeneyi zonse n'zotheka otsetsereka ndi kasinthasintha. Kodi kuphunzitsa gymnasts atolankhani?

1. Kuyambira malo - kumbuyo, zinachitika manja ake pa mutu wake. Kwezani thupi, kufika chigongono lako lamanja kwa bondo kumanzere. Bwerezani ofanana ndi Kumanzere nthawi 20.
2. Bodza pa nsana wanu. Miyendo ndichotse pa mawondo, Matola, kutukula mafupa a chiuno ndi kuchepetsa kumbuyo kutali pansi. mapazi Serried kutambasula dzanja limodzi, ndi maganizo yaikulu. Change malangizo phewa ena. Thamangani nthawi 10.
3. Udindo - atagona pa mbali yake. dzanja limodzi apuma pa mutu, winayo anatambasula pamodzi thupi. Amapita miyendo molunjika kukwezedwa kwa chigongono upbeat. Linabwerezedwa nthawi 10. Gubuduzani, kachiwiri.

Zochita kwa minofu m'munsi

gulu ili mbali ina ya rectus abdominis. Minofu zakuya amakhala ofooka ndi bwino anakamba, makamaka azimayi, chifukwa mbali achilengedwe a dongosolo la chamoyo. Popeza kuchuluka kwa katundu ndi mmene gymnasts kupeta atolankhani pa chitukuko minofu zilirimu, mungathe "Mochenjera" mbali thupi ndi kukhala mwini wa lathyathyathya m'mimba mwachindunji.

1. Bodza pa nsana wanu. Off pansi miyendo molunjika pa makona a madigiri 45. Khalani mu malo masekondi 10, choviikidwa. Bwerezani nthawi 15.
2. Tengani udindo mosabvuta. Alternately kukokera maondo anu m'chifuwa chanu nthawi 20.
3. Kukangamira pa crossbar lapansi. Kwezani miyendo yanu pa mlingo woyenerera nthawi 15.

Kuphunzitsa gymnasts wamng'ono

Kwa atsikana pali pulogalamu osiyana kuti amaganizira makhalidwe a Maphunziro Akakhalidwe Kazolengedwa awo. pasukulu zaka 12 ndi mkulu mphamvu. Pachifukwa chimenechi, katundu iwo achuluka, poyerekeza ndi fifitini-othamanga kuti mosavuta atatopa. M'mimba Zochita gymnasts pang'ono kuchita ndi changu ofanana ndi kudzipereka. Maphunziro kumafuna akatumba onse a m'mimba ndi bwino akufotokozera iwo.

1. Bodza pa nsana wanu. M'magulumagulu mosapumira, kutenga udindo kuyambira. Thamangani kudya nthawi 20.
2. Kukhala pa benchi, miyendo logwirana manja pa lamba wake. Nditatsamira kumbuyo, kupita mmbuyo. Thamangani nthawi 40.
3. Bodza pa nsana wanu. Off pansi miyendo molunjika, kulalikira kwa mutu m'munsi. Bwerezani nthawi 20.

Zogwiritsira zokambirana kwa gymnasts lakonzedwa kuti Akatswiri ndipo si choti anthu okonda yosavuta zolimbitsa thupi mosavuta. chiwerengero cha kubwereza ndi njira pa maphunziro kusintha payekha.