Izenzo zokuphefumula zokulahleka kwesisindo

Ungawa ekukhathala emva kweeklasi kwi-gym okanye uzinxibe kunye nezidlo, kuba unokuphefumula kwaye ulahlekelwe isisindo. Kuza kubekho, akukho ndlela enye yokuphefumula, okusetshenziselwa ukulahleka kwesisindo. Ezinye iindlela zenziwe kwi-USSR, ezinye zazisasazeka ukusuka eMpuma.

Kukho umgaqo owodwa apho nayiphi na inqubo yokuphefumula i-gymnastics isebenza: ukuphefumula okhethekileyo kukhokelela ekubeni i-oksijeni ingena kwigazi ngokukhawuleza, ihamba ngokukhawuleza i-metabolism, kwaye, ngokufanelekileyo, ukutshisa i-fat fat is intensive. Nangona ukuba i-metabolism iyakhawuleza, ukuziva indlala akubangelwa yi-gymnastics yokuphefumula.

Kuwo wonke umzimba, i-gymnastics yokuphefumula iluncedo kwimpembelelo yokuphucula impilo. Ngokukhethekileyo luncedo kwimiphunga. Ingasetyenziselwa ngabantu abangaqeqeshiweyo kunye nabangasondeliyo, akuphikiswanga nakwizigulane zokulala.

Izenzo zokuphefumula zokulahleka kwesisindo

Naluphina uhlobo lwe-gymnastics yokuphefumula inemithetho emininzi enyanzelekileyo yokuphunyezwa:

Imisebenzi elula kakhulu (nangona kunjalo) ukuphefumula kwabo bafuna ukunciphisa ubunzima kubandakanya iindlela zokucoca "nokuphinda" ukuphefumla.

Ukuphinda "ukuphefumula" kunokwenziwa ngolu hlobo lulandelayo: ngenxa yokuphefumula okungama-4, ukubala oku-4 - ukuphefumula, ezine iziphumo - ukuphuma kwimoya. Ngoko isistim se-10 senziwa, kathathu ngosuku.

"Ukucoceka" ukuphefumula kuyahluka kwalapha ngentla apha ukuba umfutho kufuneka uphoqeleke, oko kukuthi, ngomgudu, ngaloo ndlela uqinisa imisipha yesisu. Kwakhona kwenziwe kathathu ngosuku.

I-gymnastics yokuphefumula iJiangfei

Kudala igama le gyanstva yokuphefumula lithetha oko kuhloswe kuyo, ukusuka kwisiTshayina elithi "Jianfei" liguqulelwe ngokuthi "ulahlekelwa ngamafutha". Ukuzilolonga kulolu lwazi olunzima ukunciphisa ukuvalelwa yindlala, ukuvuselela ukujikeleza kwegazi, ukunciphisa ukukhathala nokukhawulezisa imetabolism emzimbeni.

Ininzi kaninzi kule gymnastics yokuphefumula ukulahleka kwesisindo kukudibanisa ezintathu.

Ukuzivocavoca "I-Wave" kunceda ukunciphisa umva wendlala. Kufuneka kwenziwe phambi kokutya, okanye endaweni yoko. Kukho iindlela ezimbini zokwenza lo msebenzi:

Ukuzivocavoca "I-Frog" ikuvumela ukuba uzinciphe, uthuthukise umgangatho wesimo kunye nenhlalakahle. I.p. - ehleli esihlalweni, imilenze isasazeka phakathi ububanzi bamagxa, iguqa ngamadolo, iqhosha lesandla sasekhohlo lifakwe ngesandla sokunene, iimbombo ziguqa, intloko ihlala kwisandla sekhohlo. Gcina phantsi kwaye ukhulule. Ukuphuza ngokukhawuleza ngeempumlo kunye nokuxhatshazwa ngokufanayo kwesisu, ukukhulelwa komzimba - ngokuchaseneyo. Emva kwamaxesha amaninzi umjikelezo wenguqu - ukuphuza, ukulibaziseka, ukuhamba kwexesha elifutshane. Ukuzivocavoca kwenziwa ngekota yeyure kathathu ngosuku, emva koko kuyimfuneko ukuhlamba ubuso bakho ngezandla kunye nokwelula.

Ukuzivocavoca "iLotus" kunceda ukulungelelanisa imetabolism emzimbeni kunye nokunciphisa ukukhathala. Isikhundla sokuqala sifana nokulolu hlobo lwangaphambili, okanye i-legged-trapped in Turkish. Izandla zikhona ezinqeni, iintende, phezulu kwesokunene. Isalathiso seelwimi kufuneka sithinte isibhakabhaka nje emva kwamazinyo angaphambili. Okokuqala, kungakapheli kwemizuzu emihlanu, kufuneka ugxininise ekuphefumuleni kwakho kwendalo kunye nokuphefumula. Isigaba sesibini - imizuzu emihlanu ukuphefumula ngendlela engokwemvelo, ukuzama ukukhulula kangako kunokwenzeka kwi-exhalation. Isigaba sesithathu - imizuzu elishumi (okanye ngaphezulu) ukuqhubeka nokuphefumla ngokwemvelo, iingcamango ezichukumisayo nokucinga ngokuphefumula, ukuzama ukuzincama ngokukhawuleza. Kufuneka usebenze ngokuphindaphindiweyo emini, umzekelo emva kwe "Frog" nangaphambi kokulala.