I-twine ibonakaliso lobufazi, ubabalo kunye nokunyamezela. Ukuba awuzange ukwenze ukunweba, kodwa utshaya umnqweno wokuqala apha kwaye ngoku, siya kuvuya ukunceda! Inkxalabo ekhethekileyo yabaqalayo, indlela yokuhlala kwiwele ngekhaya, ngokuzivocavoca kunye neengcebiso ezivela kwii-gymnasts zobugcisa.
Oko okumele ukwazi ngaphambi kokuba uhlale kumtya
Enyanisweni, i-90% yabasandula benza iimpazamo eziphambili ekuqeqesheni kokuqala, okuza kubangele ukulimala kakhulu kwezixhobo ezidibeneyo kunye nokuvuselelwa kwexesha elide. Uluhlu lwemiqathango engezantsi luyakukhusela ngo-50% ngokunamathela ngokuthe ngqo.
Ukufudumala okunamandla kwemisipha
Kuxhomekeka kwimpumelelo, ukunweba okubuhlungu, imisipha engaqhelekanga, ukufumana emva kokuqeqeshwa. Ngaphambi kokuba uqalise ulula kwi-twine, kufuneka uqukumbele umzimba wonke, welula zonke iintumba, uhlawule ingqalelo imilenze. Ukuqeqesha ekhaya, gxuma ngamaxesha angama-100 ngentambo, hlala phantsi kwiisethi ezimbini zamaxesha angama-25, yenza iimpukane ezincinci kunye nemilenze yakho emacaleni uze udlulisele amaxesha angama-15 nganye. Ukuba kukho ama-agent agxininisayo, sebenzisana nabo-ngoko umbingeleli uthabatha kwaye izihlunu ziyafudumala. Ixesha eliqhelekileyo lokufudumala li malunga nemizuzu engama-30, ngokufanelekileyo ukuya kwi-1 iyure.
Imfihlelo evela kuma-gymnasts: soloko unxiba imilenze efudumalayo ukusuka kwinqanawa ukuya emadolweni okanye phezulu. I-thermosins okanye i-leggings ene-heater nayo ifanelekile. Ukufudumala de kubekho umnqweno ongathandabuzekiyo wokudiliza iindawo ezifudumeleyo. Kuphela ngoku iimisundu zilungele ukunweba kwi-twine ende. Ukuqhuba okuqhubekayo kuqhutyelwa kwiintambo. Zithathe kuphela emva kokuzivocavoca.
Indlela yokwelula kakuhle: ngokukhawuleza okanye ngokukhawuleza
Ukujonga iividiyo ezivela kwizizathu zokuqeqesha kwi-gymnastics yesiqhelo, unokugqiba ngokugqithiseleyo ukuba ulwaphulo olugqwesileyo lufezekiswa ngoncedo lwama-jerks. Abadlali bezemidlalo kuphela ababetha phantsi kwenkathalo yomqeqeshi kunye neqela lezokwelapha. Ukuze ufunde indlela yokuhlala kwintambo ukususela ekuqaleni, udinga ukuhamba okulula kunye nokuhamba. Ngoko uya kuziva umgangatho wokulungiswa, ukuphendula kweemisipha ukusabalala, uya kuqonda umda wesikhamo sokubandezeleka ngaphandle kokubangela ingcinezelo.
Amantombazana ahlala ebuza ukuba unokwenza njani uphephe okanye ujike ecaleni, kuba amagama asho ukuhamba ngokukhawuleza. Kwinqanaba lokuqala, i-mahi ayenziwanga nge-crazy jerk, kodwa ngokukhawuleza ngonyawo obanjwe kwindawo ephakamileyo kuyo imizuzwana 2-3, ngokukhawuleza wehla, ngaphandle kokuchukumisa umgangatho okanye ukubeka unyawo kwindawo yokudanisa yesithathu.
Ngokumalunga nesimo semva, isisu kunye namagxa
Kwakhona, amantombazana aqala ukulula ayigcinanga isikhundla esilungileyo salo, isisu nesentsimbi. Amagxa azinqamlekileyo, i-hump phakathi kwamagxa ehlombe akusiyo kuphela i-unesthetics, kodwa iphulaphule imithetho eyintloko.
Njalo ubukele ukuhamba kwakho. Yenza iziqhelo zokuhlala kwi-twine, ukuma, ukuqamba amanga, uhleli-akukho nto. Umqolo usoloko unomtya, intloko iphakanyiswa ngokukhawuleza njengebhola le-ballerinas, amahlombe aqondiswe. Gcina rhoqo ngesisu esiswini, okwenza udibaniso kumqolo osezantsi. Awudingi ukuxhamla kwaye uzama ukufikelela kwiingcebiso zezwane zakho okanye ukhonkqele i-shin yakho kwiindleko ze-hump yakho emva. Ubungakanani obukhulu bemisipha xa intombazana ilula
Ungakhathazeki, okokuqala awuyi kukwazi ukufikelela kwisisu sakho. Nangona kunjalo, ngeveki yinyani.
Ngokumalunga nesimo se-pelvis ngethuba lokusongela iwele
Kulo mzuzwana, kukho iimpazamo ezininzi ezikhokelela ekulimaleni. Ngokukodwa isebenza amanqaku atyulayo phantsi kwipini elide, apho kufuneka uhlale papa. Ama-Gymnasts abelana ngesiluleko malunga nendlela yokuhlala ngokukhawuleza.
Hlala phantsi, imilenze iqondile kwiisokisi. Thatha iesile ngezandla zombini uze ukhuphe i-buns ngaphandle kwakho. Kuya kuba nempembelelo, njengokungathi sihleli phantsi kwe-ottoman, kwaye amacu ahlala ehlelweni emacaleni. Phantse yenza okufanayo kunye nexhoba, njengoko ulungisa isifuba kwi-bra.
Indlela yokuhlala kwi-twine: malunga nokuphefumula
Ukuphefumula ngokufanelekileyo kukunceda uhlaziye izihlunu kunye neengqondo zishiye kwiintlungu ngokutshintsha ingqalelo. Xa uhudulela, soloko uphefumula kwaye uphucule ngokukhawuleza emlonyeni. Ukuba intlungu iya kwanda, tshintsha ingqondo ukuphefumula uze uphulaphule izandi zokuphefumlelwa. Le yinto elula, engasetyenziswanga kuphela kubadlali, kodwa kunye nabantwana besifo sokubeletha, ukunyanzelisa umfazi ukuba aphefumule.
Unqande okanye ukhulule imisipha?
Vula nje. Ukuxinezeleka ngexesha lokululwa kuyintlungu engenakukhutshwa. Iimisipha zakho mazibe zipholile kwaye zihluthe. Ayikwazi ukunyamezela intlungu? - Ngoko iimisipha zixakeka ngokukhawuleza. Ukulwa nawe, ukunweba iwele ngumsebenzi onzima. Musa ukukholelwa izibhengezo kunye namabali, uhleli kwi-twine ngomhla o-1, oku akunakwenzeka.
Yintoni enokuyenza ngamadolo?
Kwizinto zokudansa, esikolweni kwimfundo yemvelo, kwi-gymnastics, kwibhallet - yonke into athi: "Jonga amadolo!". Mamela, ngokuba amadolo aguqayo ingozi engabonakaliyo kwiitonti kunye nemigqa yamadolo kunye namajoni. Musa ukujamelana nawe ngokwakho, cela udade wakho / umhlobo / umama ukuba abambe amadolo, ucinezele phantsi.
Ubonisa indlela yokuhlala ngokukhawuleza kwi-twine iintsuku ezili-10
Ukufikelela i-twine ngethuba elincinci kunokoqobo, ukuba ungekho ngaphezu kweminyaka engama-25 ubudala kunye nezihlunu zitshintsha ukulula. Qaphela, siqala ukuqeqesha!
Ukwelula ngamandla - ama-exercises ama-5
Emva kokufudumala, ungabhala phantsi kwi-floor. Hayi, hayi, akusixesha lokuphumla? Kukho amaqhinga ama-5 ashukumisayo kwi-twin longitudin and transverse.
№1 Ukuguquka kabini: phambili ukuya kwicala - phinda amaxesha angama-15 kumlenze ngamnye
Ukubamba ngesandla emva kwesitulo okanye ukuphumla kwikhempi. Isandla sesibini, yifumane emva kwakho kwaye uyibeke kumqolo wakho osezantsi. Umzimba uthatyathwa, isisu asixhomekanga. Umlenze oxhasayo uqonde, umlenze osebenzayo udibanisa kwaye ulula iisokisi ezichanekileyo, njenge-ballerinas.
Senza i-swing phambili, sasihlala imizuzwana 2-3, sigijimela eceleni. Kule meko, umlenze uholwa kwi-semicircle, ungathinti umgangatho. Yibambe isikhundla esiphezulu semigqalwa embalwa. Senza amaxesha angama-15 size sitshintshe umlenze.
№3 Mak ubuye kwindawo yokuma - amaxesha angama-15 ngomlenze
Siphakamise izandla zethu eludongeni okanye kwisibonda sesifuba okanye sibambe emva kwesihlalo esikwinqeni. Siphindela kwi-15-20 centimeters, imilenze kunye. Ngentsimbi, sibeka inyawo lethu emva, singayi kuhlangothi lwaso, singabhondi ngokukhawuleza kumqolo osezantsi. Ndiva umzimba. Isithende sinyanyiswa phezulu. Malunga nomlenze uya kuphakama ngama-45-60 degrees. Phinda amaxesha ama-15 kwaye utshintshe unyawo lwakho.
№4 Ukubuyisela ngokuphambuka kumqolo ongaphantsi - amaxesha angama-15 ngomlenze
Hlala phambili kwikona lama-degrees angama-90, ngezandla ezithe ngqo sisithatha emva kwesihlalo. Senza i-swing backwards nge-jerk kwaye ngexesha elifanayo sigoba ngasemva.
№5 Isinyathelo kwi-twine, ividiyo
Bema ezinzwaneni zabo, imizimba yabo yaxoshwa, amehlo abo aqonde. Izandla zisasazeka emacaleni ukuze zilungelelanise. Senza isinyathelo esincinane kunye nokuqhubela phambili. Elinye inyathelo kwaye uguqula unyawo lwakho. Siphinda ngokuphindaphinda amaxesha angama-10 ngeenyawo.
Jonga ngokucophelela le vidiyo, njengokwenza umphathi wezemidlalo kwisigqi somzimba u-Alena Vinogradova osuka kwinkimbinkimbi, ukuba uhlala njani kwi-twine ekhaya.
Ukwakheka kwe-Static for twine kubadlali, abadansi kunye nabavocavoti: IMISEBENZI emi-5
Ngaphandle kokungabikho kwindonga yaseSweden kuwo wonke umfundi, sithatha iisitifiketi ze-twine kumgangatho ovela kwi-ballerina yeBolshoi Theatre yaseAnastasia Stashkevich.
№1 I-butterfly - iigaments and tendons ze-app
Ukuzivocavoca kufakwe kuyo nayiphina inkqubo yokulula. Esi sisiseko kuphela kubaqalayo, kodwa nakwabadlali bezemidlalo.
Hlala phantsi uze ubeke iinyawo zakho kunye, uguqa imilenze yakho emadolweni. Isithende kwisithende siyi-toe. Hambisa phambili ebunzini ukuze unxantathu olinganayo lufake phakathi kwe-pubic kunye nemilenze. Ngoku kukho iindlela ezimbini zokubhabhisa iflyflyfly.
- Ikhetho lokuqala: qhafaza iisokisi ngezandla zakho, uze ucinezele iingqamlezo zakho emadolweni, ucindezele phantsi. Yolula isisu sakho phantsi. Bamba kwindawo ebuhlungu ngokukodwa kwemizuzwana engama-30. Gxininisa umqolo wakho uze utshuze imilenze yakho njengamaphiko evemvane. Kwakhona, cindezela amadolo akho phantsi kumasekhondi angama-60. Kuhle, ukuba iqabane liyakunceda kwaye cinezela ngamadolo akho emva, ngoko uqeqesho lusebenza kakuhle.
- Ikhetho lesibini: sizama ukubeka amadolo ethu emgangathweni ngemigudu yethu, ngelixa sifaka izandla zethu ngaphantsi, sinyamezela isisu, sinciphisa umva ongaphantsi. Jonga umfanekiso.
№2 Sidonsa imilenze elele emva - umqolo ongasemva kwethanga
Ukulala emhlane, ukuphakamisa umlenze osebenzayo ngama-degrees angama-90, uthathe intambo yokunyuka kweenyawo, iteksi okanye italeni ende njengesithombeni. Phinda uthathe umlenze uze ubambe imizuzwana engama-30. Siphumla imizuzwana engu-15 size sitshise umlenze kwimitha engama-60. Sitshintsha imilenze.
Yilandela ngokucophelela yakho ngamadolo. Umlenze osebenzayo kunye nomlenze omele ulungelelwanwe kufuneka ululwe phezu komtya. Sidonsa inzwane yomsebenzi onyawo.
№3 Ukukhupha imilenze ilele emacaleni abo - indawo yangaphakathi yethanga
Into ebalulekileyo yolu hlobo lufana nelo elidlulileyo, kuphela ngoku silala kwicala lethu kwaye silula ubuso obungaphakathi bethanga.
№ 4 Izitambo ukuya kwicala
Ukuhlala phantsi, sithatha inyawo olunye kwelinye icala, sithatha i-sock kuthi. Silala phantsi enyawo kwaye sihlala imizuzwana engama-30. Phinda kathathu kwaye utshintshe umlenze.
Umzimba ofanayo ukuhlala ehlakeni ekhaya, kuphela unyawo lukhangele phambili.
№ 5 Fold, imilenze kunye - imilenze yodwa
Hlala phantsi phantsi, uthathe iifolo, njengoko kuchazwe kwimithetho yokwelula ekuqaleni kwe nqaku. Sidonsa iisokisi, sizibophe ezandleni zethu kwaye silula isisu sethu esiqongweni sethu, sizama ukulala kwiinyawo zethu. Gcina ukuxhatshazwa kwemisipha ngemizuzwana eyi-15. Phinda kathathu.
Phinda usebenze ngama-10 ngosuku kwaye ngokukhawuleza uza kuqala uxelele intombi zakho ukuba uhlale njani kwi-twine iintsuku ezili-10! Musa ukulibala ngokufudumala okukhulu kweemisipha ngaphambi koqeqesho lokuguquguquka. Sikunqwenela ukulula!