Kwindlela yokwenza umfazi namhlanje isetyenziswe ngokubanzi ekuqeqesheni umzimba. Izenzo ezikhethekileyo ngexesha lokukhulelwa ziphucula ukujikeleza kwegazi, iinkqubo zokuguqula umzimba, imisebenzi yokuphefumula kunye nenkqubo yokutya. Ukuphefumula ngokufanelekileyo komama wesikhathi esizayo kunceda ekufakeni i-oksijini egazini kunye nokuzaliswa kwe-fetus e-oksijini. Ukongezelela, ukusebenzisa ulwaphulo luphucula ukuxhamla kwemisipha kunye nemigqa, kuphelisa iziganeko ezinzima kwimilenze kunye ne-pelvis encinci, inceda ukuqinisa imisipha yomgangatho weplavic.
Izindlela zokusebenzisa unyango
Ukususela ngeveki yokuqala yeveki le-16, owesifazane okhulelweyo ufundiswa izakhono zokufunda rhoqo, ufundiswa ukuphefumula ngokufanelekileyo kwaye enze umzimba. I-Gymnastics ngethuba lokukhulelwa liqinisa inkqubo ye-musculoskelet, iiprophytic and cardiovascular systems.
I-Gymnastics, ukususela kwiiveki ezili-17 ukuya kwiiveki ezingama-32, ijoliswe ekuphuculeni imimiselo yokukhula komntwana ngokuqhelekileyo, ukuqinisa i-perineum kunye nesisu somzimba.
I-Gymnastics eneeveki ezingama-32 zokukhulelwa iinjongo zokulondoloza ukusebenza kweenkqubo ezibonelela uphuhliso nophuhliso lomntwana.
I-Gymnastics iquka ukuzivocavoca kwemilenze, isiqu, izandla. Ukuzikhethela nokuphefumula ukuqinisa iinyawo, izibilini, izihlunu zangemva. Kwaye kunye nokuzilolonga okukhuthaza ukwandiswa kwe-perineum.
Ukuqinisa i-press yesisu, yenza oku kulandelwayo: ngenkathi simi kwindawo yokuqala (PI), senza i-torso kunye nokujika kwetraki. Silala emqolo wethu size silingise ibhayisikili, sidlule imilenze (njengamasike), sikhulise imilenze kunye nokubhala amanani anemilenze ephakanyisiweyo, imifanekiso yokudweba. Ukwandisa ukubonakala kwe-perineum, ukwenza iimvavanyo kunye nebala elikhulu, ukukhutshwa kwemilenze, ukuzaliswa kwamadolo kunye nokutsalwa kweentsimbi kunye.
Iisethi ezicwangcisiweyo zokuzilolonga
Eyokuqala eyinkimbinkimbi
- Ukuzivocavoca kwiveki ye-17-32 kuqala ngokuhamba ngokukhawuleza endaweni. Ukuphefumula kufanele kube yinto efanayo kwaye ikhululekile (2 imizuzu). Izandla kumacala isityalo, uze uphakamise, ume kwizwane, uphefumle, ubuyele ku-FE, siphefumula (phinda ukuya kwi-6 r).
- Izandla kunye nomlenze, imilenze ububanzi bubanzi. Umzimba uphendukela ngakwesokudla, ngelixa sifaka izandla zethu phambi kwesifuba, siphumelele, sibuyele kwi-FE, siphume (3-4 amaxesha kwicala ngalinye).
- Ukulala phantsi wakho-ukuphefumula, ukuxhomekeka phantsi kunye neengaphambili, uphakamise, uphumelele, buyele ku-FE, uthathe umoya, sele ulele emhlane wakho, siphefumula (kufika kumaxesha angama-6). Imilenze emilenze imizuzwana engama-30. xelisa ukukhwela ibhayisikili. Emva kwee 30 seconds. Senza ukuhamba kwemilenze (ukulinganisa izikiti). Siphakamisa umlenze omnye, siwususe, usibuyisele kwi-FE (ii-ruble 3-4 ngeenyawo ngasinye). Kancinci kwaye uphefumule kakhulu (ukuya kwi-8 r).
- Siya kuma "amane". Siphakamisela isandla sokhohlo phambili, kwaye umlenze wesokunene uthathwa kwakhona - umoya, sibuyela kwi-FE, siphefumula. Ngoku ingalo yecala iphambili, kwaye umlenze wesobunxele uphindela (ukuya kumaxesha angama-6).
- Siya kuguqa, sihlale ezithende, siphefumle, sinyuka ngamadolo, siphumelele (kufika kumaxesha angama-8).
Isibini sesakhiwo
- Ukuzivocavoca kwiveki yama-32-40 (iqela elibuthathaka). Ukuhamba ngokukhawuleza kwindawo. Ukuphefumula kufanele kube yinto efanayo (2 imizuzu). Izandla kunye nomlenze, imilenze ebubanzi bamagxa-siphakamisa isandla sethu sokunyukela phezulu, sithatha isandla sethu sekhohlo, siphefumula, sibuyela ku-FE, siphefumula. Sitshintsha izandla size siphinde sisebenzise (4 р). Izandla ezinqeni, imilenze ihlukana kakhulu-inyalela, incike ngakwesokudla, iphakamisa isandla sokunene, ikhuphe, ibuyele kwi-FE, ithathe umoya (kwicala ngalinye 3 r).
- Silala phantsi emlenzeni, imilenze igoba ukuze iinyawo ziphumle phantsi - zikhupha, ziphakamise i-pelvis zize zidwebe kwi-anus, zikhuphe, zibuyele kwi-FE - ukuphefumula, sele sele silele ngokuphefumula.
- Ukulala emlenzeni wakhe, imilenze yakhe iqonde, izandla zakhe phantsi kwentloko yakhe-inhale, ivule imilenze yakhe - yifake. Inhale - sisasaza imilenze yethu emacaleni, siphula - sinciphisa imilenze, siyasiphazamisa - sinciphisa imilenze yethu, siphumelele emhlane (4-6 r).
- Ukulala ngecala lakhe. Siphambukisa umlenze wokunene kunye nesokunene kwicala - inhale, kwi-IP esiyifumayo. Ukuzivocavoca siphinda kwicala ngalinye 4-6 r.
- Ukuma kuzo zonke iine - ukuphefumula, ukujivazela isiphakamiso sethu, ukunciphisa intloko yethu-ukukhupha, ukuguqula umva, nokuphakamisa intloko ukuya phezulu-inhale (phinda ukuya kwi-6 r).