Gymnastics. Iingcamango ezisisiseko.
Yintoni le? I-gymnastics ye-rhythm ivela kwi-gymnastics ne-anaerobic umzimba. I-gymnastics yesiqhelo iyaziwa phantsi kwegama elithi "imiqathango yokuqinisa ngokubanzi." Ayifuni izixhobo zemidlalo okanye i-gym. Ekuqaleni kokubonakala kwe-gymnastics, isithandwa sawo sasifanayo, kubesilisa kunye nabasetyhini, kodwa ngexesha elifanelekileyo isondo esingenamandla sagxininisa.
Ukuzivocavoca i-gymnastics yesiganeko iimeko ezilula ezijoliswe kumaqela ahlukeneyo emisipha ngaphandle kokusebenzisa iindlela ezongezelelweyo (umzekelo, i-dumbbells). Njengomthwalo kwimisipha, isisindo somzimba sisetyenziswe. I-essence ye-gymnastics kukuba umzimba, amaqela omzimba, ukubonga ngokuzivocavoca okhethekileyo, kuthintela ubunzima bomzimba wawo.
Umzimba wethu uhlukile kwindlela yawo. Ngamnye wethu unehlobo lomsebenzi ngamnye. Ndiyabulela kwi-gymnastics yesiqhelo, itoni ye-muscle iyomelezwa kwaye igcinwe, kwaye ukulungiswa ngokusemgangathweni komzimba kukuphucula. Iiklasi kwi-gymnastics yesiqhelo zihlala zingekho kwiimeko ezingaphandle kuphela, kodwa zinegalelo elihle kumsebenzi weentliziyo kunye nezihlunu zamathambo. Ukukhawuleza kwentlawulo yesantya ngexesha lokuzilolonga ngolu hlobo luthando lunceda ukuqinisa imisipha yeentliziyo, okunciphisa ingozi yezifo zentliziyo.
Ukuzivocavoca kwe-gymnastics yesigqi.
Inkqubo ye-gymnastics iyalinganisela kwaye iyasebenza. Ukusebenzisa nje ezimbalwa kunokujoliswe kwiqela leentlobo. Ngokomzekelo, izikwere zichaphazela izihlunu zamathanga kunye neentambo, ukuphakamisa imilenze ukusuka phantsi kuxhaswa yimisipha ye-press ephantsi. Ngenxa yokuzivocavoca kwe-gymnastics, ukunyamezela kukhula, itoni ye-muscle yanda kwaye i-metabolism ikhawuleza. Ukuze i-metabolism ihlale isisigxina, kuyacetyiswa ukuba usebenzise enye indlela yokuzivocavoca.
Xa uqhuba i-gymnastics, kuyimfuneko ukuqwalasela ukulandelelana kokuzivocavoca, iiyunithi zabo, inani kunye neendlela zokusebenza. Ukubona okulungileyo kokuzivocavoca, ungasebenzisa umculo, unempembelelo entle kumntu womntu, obaluleke xa usebenza. Kwakhona, umculo unceda ekugcineni isigqi. Ngaphambi kokuba uqale, qiniseka ukwenza umsebenzi omncinci (ukufudumala) ukulungiselela izihlunu.
Emva kokuba "ukufudumala" kweziqela ezisisiseko zomzimba - ukufudumala, ukulandelelana okuqhelekileyo kulandela. Ngamanye amanyathelo kufuneka ayenze ubuncinane amaxesha angama-5 kunye neentambo ezintathu. Ngethuba lexesha, inani lokuzilolonga liyakunyuswa.
Ezinye zeendlela ezisisiseko zokuzivocavoca ngesigqi:
- Squats. Imisongo ebubanzi beemagxa, iingalo zifana nomgangatho, zibuyele ngqo. Kancinci, ngezantsi kunokwenzeka, hlala phantsi, ngelixa izandla kufuneka zihlale zifana nomgangatho. Yamkela isikhundla sokuqala uze uphinde usebenze. Kwakhona, lo msebenzi ungenziwa ngokunyuka kweenyawo kwaye wandisa phambili. Ngexesha elifanayo izandla zandisa phambili. Ezi zibonisa uncedo ziqinisa imisipha yamatye kunye namathanga.
- Ukuguquka kwamalungu amadolo. Inyawo kunye. Beka izandla zakho ngamadolo. Kancinci uqale ukujikeleza izixolo zamadolo kuqala kwinqalathiso enye (ngokusesikweni), emva koko. Ixesha lokujikeleza kwelinye icala kufuneka lingadluli ngaphezu kweminithi.
- Ihla ngeendawo kunye nezinguqu kwisimo sezandla kunye neenyawo. Sukuma uqonde, faka iinyawo zakho ngokusondeleyo kunokwenzeka, izandla kwi-seams. Xa ugxuma, zama ukusasaza imilenze yakho ngangokunokwenzeka. Kunqweneleka ukubetha izandla zakho phezu kwentloko yakho ngexesha elifanayo. Umhlaba kwindawo yokuqala.
Imithetho ebalulekileyo xa usebenza.
Ukuzivocavoca nayiphi na imeko akukhuthazwa ukuba uyeke ngokukhawuleza kwaye uphazamise, kwaye ungagqiba. Ukufezekisa iziphumo ezilungileyo, ukusetyenziswa kwazo zonke iintsuku kubalulekile. Kwiintsuku zokuqala zomsebenzi, kucetyiswa ukuba uphinde usebenzise ubuncinane amaxesha amahlanu. Ukuthotyelwa komzimba kuqhubekela phambili ukuya kwiindlela ezingama-25-30.
Imithetho ephambili yengqesho.
- Iiklasi ziqala ubuncinane, kuxhomekeke kwinqanaba lokulungiselela kwakho. Kancinci, unokwandisa inani leendlela, ubunzima bokuzivocavoca kunye nobude bokuphunyezwa.
- Iiklasi kufuneka ziqhutyelwe imihla ngemihla ngenxa yesiphumo esihle kunye nokuphumelela ngokukhawuleza kwenjongo. Umntu ongabandakanyekanga unokuthi uyancipha amandla, xa ubuyisela imeko, umntu ufanele aqhubeke nezifundo.
- Igumbi apho iiklasi eziqhutyelwe khona kufuneka ziphefumle kakuhle, zikhanyiswe, zicoceke, zikhuselekile, zipholile. Umgangatho kufuneka ube yinqanaba.
- Kwiiklasi, izambatho ezifanelekileyo zifunekayo, ezilula kakuhle kwaye zingaphazamisi, xa usebenza phantsi, kubalulekile ukubeka umatshini okanye umdlalo wezemidlalo.
- Ukuzivocavoca kufuneka kwenziwe kwindlela elula (isiseko) ukuya kunzima, xa kuyimfuneko, cela umqeqeshi okanye iqabane ukuba likuncede.
- Kubalulekile ukuphefumula ngokuchanekileyo nangokulinganayo. Ukuba ufuna ukusela, cima ukoma kwakho.
- Ukuba ngexesha leklasi uvakalelwa intloko, ukuphefumula okufutshane, utywala, uyeka ukusebenzisa ngokukhawuleza.
I-rhythmic gymnastics inezinzuzo ezininzi:
- ithuba lokuqhuba iiklasi kuyo nayiphi na indawo;
- Uqeqesho luvunyelwe nanini na;
- zezifundo akukho mfuneko yezixhobo ezongezelelweyo zezemidlalo kunye nemali yokubhaliselwa kwiqela lezempilo;
- I-gymnastics yesiqhelo iyisisombululo esisebenzayo kunyango lokudakumba;
- Uqeqesho lunceda ukuqinisa imisipha kunye neetoni zazo;
- inceda ukuphucula impilo yonke;
- Iiklasi zivumela ukuba ufezekise ukuma kakuhle kwithuba elide.
Ngazo zonke ezi zinto, sinokukuphawula kuphela iimbini ezimbini:
- Akunakwenzeka ukulawula ukunganyangeki, ekubeni ukuxhatshazwa ngumzimba wakho;
- inani elincinci lokuzilolonga.
I-rhythmic gymnastics ayikho nje indlela efanelekileyo yokuxhasa umzimba ngendlela ebonakalayo, kodwa ithuba lokunciphisa ingozi yezifo ezingakhokelela kwimiphumo engapheliyo.