Imodzi mwa njira zodziwika kwambiri zolimbitsa thanzi lanu ndi zovuta zojambula zojambula. Ndizosazolowereka ndipo zimasiyanasiyana ndi ena chifukwa zimakukakamizani kuti muchepetse minofu yanu, koma musawathetse, kuthana ndi kutsutsidwa. Gymnastics yabwino kwa anthu otanganidwa - Pambuyo pake, zochitazo zimafunikira masekondi 30-90 okha, koma pamodzi ndi kukonzekera - 5-10 mphindi patsiku. Ziri zodabwitsa? Zodabwitsa, zotsatira zimakhala zabwino kusiyana ndi zolembeka komanso zofooketsa za dongosolo lina.
Malamulo a zojambula zojambula zamtundu, msana, ziwalo
Ndikofunika kutsatira mosamala mfundo zoterezi, kuti phunziroli likhale ndi zotsatira zabwino kwambiri pa inu:
- mpweya wotsiriza pa nthawi yophedwa;
- mphamvu ya kutulutsa mphepo, kupuma nthawi zonse, nyimbo;
- zolimbitsa thupi sizoposa masekondi asanu ndi limodzi;
- pause pakati pa njira - masekondi 30-60;
- magetsi ndi mpweya wothamanga ndi osalala, osati owala;
- Kukaniza kuyenera kukhala kokwanira, kupatulapo kuthekera koyenda.
Zochita zimagwira ntchito ngati mukuzichita mosamala tsiku lililonse. Mu miyezi yoyamba, mutha kulumikiza zochitika 9-12, ndiyeno 3-6 muzisintha ndi zatsopano. Ngakhale patapita nthawi, simungathe kuchita masewera oposa 20-24 pachithunzi.
Isometric Gymnastics: Zochita
Zojambula zamagymnastics ziyenera kuchitidwa m'mawa, mwamtima wabwino, mopanda malire. Kuti mulowemo, yesetsani kupuma muyimba: masekondi asanu amatha - 6 masekondi akuwonjezera. Iwo analowa mu nyimbo - iwo anachita masewero - anapuma. Ndipo kotero ntchito yonse. Masiku oyambirira, chitani masewero 4-6 okha.
Pambuyo pa kalasi, ndi bwino kuti tipeze kusamba kosiyana - koyamba kutentha, kenako kuzizira.
- Tambasulani manja anu, pendekani zala zanu patebulo ndipo, pamene mutulutsa, penyani pang'onopang'ono pa chithandizocho, ngati mukufuna kukanikizira pansi. Yesetsani masekondi asanu ndi awiri, kenako pumulani bwino, masekondi makumi atatu ndi atatu mupitirize kuchita masewerowa.
- Gwirani manja anu, zala zazing'ono, zikanike pamphepete mwa tebulo. Onetsetsani pa tebulo ngati kuti mukusuntha kuchoka kwa inu nokha, muwerenge malingaliro anu mpaka 6, kenako muphwanye masekondi 30 ndi mobwerezabwereza.
- Ikani manja anu pansi pa tsamba la kumbuyo ndikukankhira kumbali ya manja anu, ngati mukufuna kuti muchotse. Ndiponso masekondi asanu ndi awiri a khama ndi kupuma kwa 30, ndiye njira yachiwiri.
- Khalani patebulo, yikani phazi lanu pamapazi anu. Ndi bondo lanu lapamwamba, tumizani pamwamba pa tebulo ndi mphamvu zanu zonse. Komanso masekondi asanu ndi awiri aphwando ndi mpumulo 30, kenaka kubwereza mwendo wachiwiri ndi njira yachiwiri kwa onse.
Chofunika kwambiri pa zochitikazi ndi chakuti angathe kuchita bwino ku ofesi, ndipo palibe amene angamvetse kuti muli ndi gawo lophunzitsira . Komabe, ndibwino kuti muzichita panyumba kuti mukwanitse kusamba.