Inkqubo ephantsi!
Ngethuba lokuqhutywa kwezi zivivinyo, iingingqi eziphambili zengxaki zenziwa: iintambo, izibonda, isisu kunye neengalo zengalo. Le gymnastics iyakwazi ukuba ngabaqalayo abanengqondo. Cwangcisa inkqubo: unokwenza, umzekelo, ukutshintsha kancane ukuphunyezwa okuqhelekileyo - ukuphakamisa umzimba ukuba ungeze umgangatho wesigxina.
Iiveki ezintathu-isigaba sokuqala somzimba: iifom ziya kuba zilungele. Ukulungiswa okunzulu kwesibalo kunye nokugcinwa kwezihlunu kwi-tonus yokuqeqeshwa kwansuku zonke kufuneka kungene kumkhwa.
Imithetho yoBulo
Ukufudumala (imizuzu 10-15). Isiqalo sokuqala sihamba ngokukhawuleza okanye ukugijima. Kwakhona kufanelekile ukunweba izihlunu ngokulula: kunye neentshukumo zesetyhula zamagxa, kunye nezandla emva kwintloko, kunye nokunyuka ukusuka ecaleni ukuya ecaleni ukuya ngasekupheleni komlenze.
Ukulawula ukuphefumla. Imisipha kufuneka ilungiswe nge-oksijini phambi komthwalo, ngoko-ke ngaphambi kokuba senze inxalenye yamandla ekusebenziseni okuphefumulayo emoyeni.
Khu seleko. Iimpawu azifanele zibukhali, ngexesha lokunciphisa umzimba akudingekile ukuphumla kude kube sekupheleni ("ukuwela"). Ukuzilolonga kwemisebenzi yokushicilela, ukucima kufuneka kucatshulwe phantsi.
Umgangatho. Inani lokuphindaphinda phantse zonke izivivinyo ziyi-15. Noko ke, kungcono ukwenza okuphindaphindiweyo ngaphantsi, kodwa wenze uqeqesho ngokuchanekileyo.
Ukunxibelelana. Kubalulekile emva kokulayishwa kwiqela ngalinye leemisipha kukubambisa ukunyaniseka kwabo. Ngokomzekelo, emva kokuzilolonga kwemisipha, i-backs nale nxaxheba iya kulawulwa ngamathambeka omzimba phambili kunye neengalo ezichongwe, ehleli kwi-lotus pose. Ukwelula izihlunu ezinobungqingili, ukuguquka kufanelekile: ukuhlala kwindawo ye-lotus, kuqala uqale umlenze wokunene ngakwesobunxele (ukuxhaswa ngezandla emva kweenyawo) ngelixa ujikezela umzimba ngakwesobunxele. Phinda usebenze ngenyawo okhohlo. Ukuphindaphinda okumbalwa kuya kukwanela.
Ulawulo lokusela. Ngexesha lokuzivocavoca umzimba, umzimba ulahlekelwa ngumkhuhlane. Ngoko ke, phambi koqeqesho, ngexesha nangemva kwalo, kulungile ukusela amanzi ahlambulukileyo - iincinci ezincinane ngexesha.
Indlela efanelekileyo. Ukuphishekela iphupha lomzimba ukwenza kathathu ngemini alize lusizo - imisipha ayitshintshi ngexesha lomsebenzi, kodwa ngexesha lokuphumla. Ngaphezu koko, ubunzima benziwa ngobuchwepheshe: akunakwenzeka ukuba oku kuya kukwanela.
Izandla ezihle
Ukulala ngasekunene. Isandla sasekhohlo sihlala phantsi, ukulungelelanisa umzimba. Umlenze wesokunene ugobile, umlenze wesobunxele uqonde.
Xa uphuma, phakamisa umzimba, uphakamise ingalo engasekhohlo. Kwi-inhalation buyela kwaye. Ukuphonononga izifundo ze-triceps. Emva kokusebenzisa inombolo yesi-2 - tshintsha isikhundla sokuba usebenze izihlunu zesandla sokunene.
Ibhekile
Ukulala ngesisu, izandla kunye nomzimba, amahlombe aphakanyisiwe, isisu. Kwi-exhalation yiphakamise umzimba kunye nemilenze, lungisa imeko malunga nemizuzwana emibini, ekuphefumleleni ukuba udibanise. Imisipha yangemuva, izibonda kunye nemisipha yokufakela intambo zibandakanyiwe emsebenzini.
I-Push-ups
Emgqeni: izandla ziphumla phantsi, imilenze igobile, isisu sisondele. Yenza i-push-ups: ukuguqa iindlovu - ukukhupha, ukuyiqondisa-ukuphuma. Imisipha yesifuba neengalo zisebenza.
Iifom ezibonakalayo
Ixolo elichanekileyo liphezu kombhoxo, isandla sokunene sihlala phantsi (phakathi kwayo incwadi "P" kufuneka iphendule phantse), umlenze wesobunxele uloluliwe, iintloko zihamba phambili kwaye zihamba, isisu siyathatyathwa. Esinye isandla sisemva kwentloko.
Xa uphumelela, phakamisa umlenze wesobunxele ujikeleze emgangathweni, uze unciphise phantsi ukuze uphucule. Tshintsha isikhundla semilenze ukugqiba indlela. Umzimba oqhayisayo, ummandla wangaphandle wethanga, imisipha yomzimba iyahlolwa.
Ibhuloho
Ukulala emhlane, amahlombe agxininiswe kumgangatho, imilenze i-fitball. Imisongo ingahlanjululwa emacaleni, okuya kunceda ukugcina ibhalansi. Xa uphumelela, pha kamisa i-pelvis, ugxininise isisu se-gluteus. Ukufakela ukucima. Unokuphucula umsebenzo: ukuhlala kwindawo ephezulu, kufuneka uguqe ngamadolo, uzenzele ibhola. Iintsimbi kunye nezibhokhwe zibandakanyeka.
Ukuphakamisa imilenze
Ukulala emhlane wakhe, izandla emva kwentloko yakhe, imilenze yakhe iphakanyiswe kwaye ixubha ibhola. Ekuphumuleni, pha kamisa imilenze kwi-angle engama-90 enxulumene nomzimba, hlala kule ndawo yesibini. Izibhengezo ngexesha elifanayo kufuneka zijonge kumacala, kwaye zingancishiswa ngokuzenzekelayo. Imisipha yemilenze kunye nemisipha yomzimba.
Ukuphika
Ukulala emhlane, izandla emva kwekhanda, amahlombe kunye nomzimba ziphakanyisiwe, inyawo elilungileyo lifana nomgangatho (kwisisindo), inqanaba lesobunxele liphakanyiswa ngekreji yee-90 eziphantsi komzimba. Ekuphumuleni, pha kamisa umzimba uze ufikelele kumlenze womlenze okhohlo kunye ne-elbow, ekuphefumleleni ukuba udibanise. Phinda ngokuphakamisa umlenze onene. Ukuzivocavoca kusebenza ngokusesikweni kunye ne-oblique esiswini esiswini.
Eluncineni
Ngakwesokunxele, ngakwesobunxele, uncike phantsi - imilenze igobile, umqolo uphendule, isisu nesisu kufanele kube kumgca ofanayo ngqo.
Kwi-exhalation iphakamisa umzimba kwaye unyuse isandla sokunene. Vala indawo yesibini kunye ne-inhalation ubuyele kuye kwaye. njl Ukubandakanya umgangatho wangaphandle wethanga kwaye ulahleke oko kuthiwa "ukukhwela ngamabhantshi", ngelixa uphezulu, kufuneka uphakamise umlenze onene.
Umlenze-2
Ngakwesokunxele, imilenze - kunye kunye nokuqhekeka ukusuka emgangathweni, intloko - kwisandla esiphantsi esisekhohlo (ngokunene sigcina ibhalansi, nje siyichukumisa ngomgangatho), isisu siyathatyathwa, umzimba uphelelwe phantsi. Ukuphakanyiswa komlenze wokunene, "ukudonsa" ngakwesobunxele. Nciphisa imilenze yakho naphandle. n.
Ukuba uhlala usebenza ngokugqithiseleyo ukubonakalisa ukulahlekelwa kwesisindo, awuyi kubona kuphela umlinganiselo omncinci, kodwa kunye nobunjani obuhle.