Kufanana gymnasts uku muchina? gymnasts maekisesaizi nekuda kwechaunga

Gymnastics - mumwe mutambo wekare kuti kunoda kunzwisisa, nesimba uye Kufambisa nemafambiro zvakanaka. Kugara kudzidzisa vatambi rinotarisa kukura tsandanyama mapoka ose. Kunyanya pfungwa venhau, hunokonzera uye anoramba ari mamiriro, paChikoro kufamba zvose uye kurovedza. How gymnasts uku wokudhinda, vaikwanisa kurova, uye panguva imwecheteyo kufuridzira munhu. Daily Kurovedza Zvivako zvinosanganisira siyana kurovedza siyana, zvisingatsungiririki chete feni.

Sei gymnasts dombo wokudhinda?

gymnasts Vakawanda vari chokuita rinoshamisa mukana wokushandiswa, achitambanudza, nenyama uye agility. zvaanonzwisisa vakadaro pachena uye avo kurovedza, iine akasvetuka, rinotsemuka uye akirobhatikisi. Mufananidzo uyu hazvirevi anoenderana chokwadi. Daily mitambo nevatambi vari pasi inorema, izvo zvaisanganisira kudzidziswa zvenhau gymnasts. Nei vachizeya uku abdominal tsandanyama?

1. Nokuti kuita zvemitambo dzinokosha zvinokwaniswa uye tsandanyama kutsungirira, zvisinei boka ravo.
2. Achizviendesa zvakarurama siyana uye anotsvedzerera kubereka, iyo inopa tinoberekwa nyasha uye kubvumirana gymnasts.
3. Makirasi kuva kutsungirira, simba unyanzvi uye zvimwe zvinooneka ehupfumi.
4. Kugara muviri kungawedzera mutambo.
5. Intensive mapoka anopa mufambo pamusoro mapfundo, izvo basa Kuchinja vatambi.
6. Zvakawanda neyemitenusirwa, akatendeuka uye nokuvhiringidza, vanobatanidzwa mune jimunasitikisi purogiramu vari inopiwa mapepanhau.
7. Dzakabudirira tsandanyama of abdominal rusvingo anodzivirira zvomukati vanhukadzi Vamhanyi pakukuvara.
8. Daily mabasa anotsigira uye kusimbisa zvemwoyo uye kufema nehurongwa.

Pakupedzisira, mumwe kwomuviri nzwisisika kunosimbisa zvetsandanyama nemapfupa maitiro uye kubatsira utano zvavo.

midziyo nokudzidziswa

Kuti tidzivise kukuvara patinenge uye kuvaita hubudirire, zvakakodzera zvinoenderana nechokwadi rwokugadzira. Iye akatevera zvose vatambi, kusanganisira gymnasts. Rovedza kwechaunga, pasinei ayo mhando, rinoitwa maererano mitemo yakawanda.

1. Akayera. Kufamba vanofanira mvere, pasina jerks. Zvikasadaro zvinogoneka Kukuvara, kusvikira Makakatanwa kana tsandanyama atsamwira.
2. Kufema Yakafanira. Kudiwa mutoro aparadzirwe nomazvo uye kudzora kurova kwehana. The zvinoitwa sezvo imi exhale, usanetseka - iri rakafuridzirwa.
3. Tikafunga nokukurumidza. Pasinei muviri mhando rinoitwa, zvinofanira alternated kunonoka uye kutsanya kuurayiwa. Kana yechipiri, tsandanyama vawane kunonyanyisa mutoro uye kugadzira mugumisiro yakawanikwa panguva anononoka basa.
4. Mutoro murau. An kunyanya mutoro pamusoro venhau kunogona kutungamirira kuti paumbwe hernias. Naizvozvo, nzira gymnasts uku pachaunga vakatsunga uye anodzorwa nyanzvi murairidzi, izvo kunotadzisa kunyanya mutoro.
5. Chibooreso wokudhinda, kuitwa supine chinzvimbo, usafungidzira yasara tsandanyama makakatanwa. Nokuda kwechikonzero ichi, kuti loin vatambi nguva dzose aimanikidzwa pasi, izvo zvinoita kuti vadzidzise abdominal rusvingo chete uye hakudi kuti magaro nemakumbo.

Muchiitwa nokuti rectus abdominis

Vari chiri pamwe mudumbu kubva kumusoro kusvikira pasi, uye vari kupfuura simba pamusoro abdominal rusvingo. Ivo akasika mugumisiro "cubes" rwokubudisa. Kana kuteerera sei gymnasts uku chewaini, uchaona kuti rectus tsandanyama Akagamuchira kwakawedzera nzeve patinenge.

1. "Folding". Nhema kumusana kwako, simudzai maoko enyu pamusoro musoro wako. The muviri uye makumbo ndokubhururuka panguva imwe chete kuitira kuti minwe akabata tsoka. Panzvimbo ino gara masekondi 100.
2. "Boat". Vata, maoko anoiswa pamusoro musoro. Makumbo uye muviri vanomutsirwa 30-45 madhigirii pamusoro paburiro. The nzvimbo inoitwa masekondi 10. Zvino akaita nevapanduki pamusoro mudumbu rake. Arms uye makumbo abviswa pamusoro pemvura zvakare. Dzokorora 5-6 nguva.
3. On kubhawa. Kunzwisisa rakachinjika racho rakati, ruoko pamusoro pamaoko enyu. Simudzai makumbo enyu kurudyi pamakona, aimanikidzwa chipfuva chake. Zvakare ruramisa perpendicular kumuviri, tora chepakutanga nzvimbo. Wakadzokororwa 10 nguva.

Oblique uye transverse tsandanyama

Ivo rudzi corset, herpes muchiuno uye muhudyu. Tsandanyama izvi waidzora mukana yakatenuka uye kutenderera. How kudzidzisa venhau gymnasts?

1. Kutanga chinzvimbo - pamusoro musana, zvinopindura ake pamusoro wake. Kusimudza muviri, uzadzise rworudyi kugokora yako ibvi kuruboshwe. Dzokorora yakafanana kuruboshwe-ruoko ka20.
2. Nhema pamusoro musana wako. Makumbo hwakakungwa pamabvi, vachasimudza, nokusimudza chiuno uye tikarega shure kure paburiro. tsoka Serried ruoko mumwe ruoko, tora zvikuru nzvimbo. Change kutungamirira vamwe rorudyi. Mhanyai 10 nguva.
3. Chinzvimbo - norutivi rwake. Imwe ruoko hunogara mumusoro, mumwe akatambanudza pamwe pamuviri. Kuendeswa makumbo yakananga vakasimudza akananga Dzinotangazve kugokora. Wakadzokororwa 10 nguva. Isa pamusoro, zvakare.

Muchiitwa nokuti dzakaderera tsandanyama

boka Uku kuwedzera rectus abdominis. The dambudziko tsandanyama kazhinji simba uye havaratidzi yakatanga, kunyanya vakadzi, nokuda yepanyama chinoratidza sechivako nhengo. Akapiwa padanho mutoro uye sei gymnasts uku wokudhinda kuti pave pane tsandanyama, unogona "Wandinyengedzerei" ari vasiri chinhu uye kuva muridzi wakagwinya zvakananga.

1. Nhema pamusoro musana wako. Off pauriri yakarurama makumbo pa necheparutivi rworwendo 45. Garai munzvimbo masekondi 10, akarinyika. Dzokorora 15 nguva.
2. Tora asingatani nzvimbo. Rave kudhonza mabvi ako kuna muchipfuva chako ka20.
3. Vanonyatsoteerera rakachinjika racho rakati. Simudza makumbo enyu panguva yakarurama angled 15 nguva.

Kudzidzisa vaduku gymnasts

Nokuti vasikana pane yoga purogiramu inorangarira hunhu physiology yavo. makore 12 okuberekwa schoolgirls vane yakakwirira nesimba. Nokuda kwechikonzero ichi, mutoro kwaiwedzera, zvichienzaniswa gumi nemashanu-vatambi kuti zviri nyore vakaneta. Abdominal muviri vaduku gymnasts kuita zvakaenzana nechido uye kuzvitsaurira. Training kunosanganisira zvose tsandanyama mudumbu uye zvinobudirira anovandudza navo.

1. Nhema pamusoro musana wako. Dzikarongwa agere kutora kutanga nzvimbo. Mhanyai kutsanya ka20.
2. Gara pabhenji, makumbo kiya, maoko pabhandi rake. Vanosendamira musana, dzokera. Mhanyai ka40.
3. Nhema pamusoro musana wako. Off pauriri yakarurama makumbo, kunanavira kudzokera yakaderera. Dzokorora ka20.

A seti kurovedza nokuda gymnasts rakagadzirirwa vakwikwidzi vane unyanzvi uye haina rakagadzirirwa nyore vanoda nyore muviri. Kuwanda repetitions uye nzira patinenge kugadziridzwa nomumwe.