Thanda bomzimba zivuleka cindezela? bomzimba ukuzivocavoca ngokuba isikhamo sewayini

Gymnastics - umdlalo lasendulo ukuthi kudinga ukwazi ukuzivumelanisa nezimo, amandla kanye nokudidiyela ezinhle ukunyakaza. Avamile ukuqeqeshwa abasubathi igxile ekuthuthukiseni wonke amaqembu kwemisipha. Ngokukhethekile kunikezwa cindezela, oveza futhi igcina isimo, uhlanganyela konke ukunyakaza kanye umzimba. Indlela bomzimba zivuleka cindezela, uyakwazi ukushaya, futhi ngesikhathi esifanayo ukuze ugqozi kunoma ubani. Daily zokuqeqesha kufake tinhlobonhlobo ukuzivoxavoxa, babulawa nje fan.

Kungani bomzimba idwala cindezela?

bomzimba abaningi abahlangene nge Ukuzivumelanisa nezimo Amazing, elula, ukudlala nokushesha. Imibono enjalo bavezwa futhi ukuqeqeshwa kwawo, ehlanganisa kuzuba, ezidabula kanye acrobatics. Lesi sithombe ayihambisani ngokoqobo. abasubathi ezemidlalo Daily babhekana imithwalo esindayo, ezazihlanganisa ukuqeqeshwa abezindaba bomzimba. Kungani kufanele zivuleka imisipha besisu?

1. Ukuze impumelelo kwezemidlalo izimfanelo ezibalulekile futhi imisipha ukukhuthazela, kungakhathaliseki iqembu yabo.
2. Cindezela amafomu afanele futhi eziveza bushelelezi, esinikela umusa nokungapheleli esakuzuza Ukuvumelana bomzimba.
3. Amakilasi nokukhuthazela, amakhono namandla kanye nezinye izakhiwo ewusizo ngokomzimba.
4. Ukuvivinya umzimba njalo nomthelela ukusebenza.
5. izifundo olunzulu ahlinzeke ukuhamba emalungeni, okuyinto banesibopho unenkululeko yabadlali.
6. nemithambeka eziningi, ukuvula kanye ukusonta, zifakwe ohlelweni yokuzijwayeza, zinikezwa cindezela.
7. imisipha athuthukisiwe odongeni kwamathumbu ivikela izibilini abasubathi besifazane ekulimaleni.
8. Imisebenti yemalanga onkhe zisekele futhi ziqinise amasistimu senhliziyo zokuphefumula.

Okokugcina, ukuthuthukiswa ngokomzimba esibanzi kuqinisa system zemisipha kanye nethonya elizuzisa empilweni jikelele.

imishini ukuqeqeshwa

Ukuze ugweme ukulimala ngesikhathi sokuqeqeshwa ngibenze ephumelela kakhudlwana, kubalulekile ukuba athobele ubuchwepheshe ezithile. Walandela bonke abasubathi, kuhlanganise bomzimba. Qeqesha nabezindaba, ngaphandle kokubheka uhlobo yayo, wenziwa ngokuvumelana nezimiso eziningana.

1. Ayephila Ngayo. Ukunyakaza kufanele ibe bushelelezi, ngaphandle jerks. Kungenjalo ukulimala okungase kwenzeke, kuze ukungezwani noma imisipha ukudabuka.
2. ukuphefumula Proper. Isidingo abanekhono umthwalo ukusatshalaliswa nokulawula ukushaya kwenhliziyo. Lo msebenzi wenza njengoba exhale, uphumule - ogqozini.
3. Inhlanganisela isivinini. Kungakhathaliseki ukuthi hlobo luni umsebenzi wenziwa, kufanele alternated ukubulawa kancane futhi okusheshayo. Esimeni sesibili, imisipha uthole umthwalo esiphezulu futhi silungise yi etholwe ngesikhathi umsebenzi kancane.
4. Layisha isiqondiso. Kuvele umthwalo ngokweqile phezu cindezela kungaholela ekwakhekeni hernias. Ngakho-ke, indlela bomzimba zivuleka cindezela, kunqunywa futhi zibuswa umqeqeshi professional, okuyinto kuvimbela umthwalo ngokweqile.
5. Ukugubha cindezela, lwenziwa isikhundla lisalele, ungacabangi asele imisipha ukungezwani. Ngenxa yalesi sizathu, abadlali loin njalo bezama phansi, okuyinto ikuvumela ukuba uqeqeshe odongeni kwamathumbu kuphela futhi ingabe akuhileli ezinqeni nemilenze.

Obonisa for the abdominis rectus

Basuke esemgwaqweni esiswini kusukela phezulu kuya phansi, futhi onamandla kunayo odongeni kwamathumbu. Zakha umphumela "cubes" yabezindaba. Uma sinake indlela bomzimba zivuleka cindezela, uzophawula ukuthi imisipha rectus lithole bagxila ngesikhathi sokuqeqeshwa.

1. "Egoqekayo". Lala ngomhlane mabaphakamise izandla phezu kwekhanda lakho. Umzimba nasemilenzeni ziphakanyisiwe kanyekanye ukuze iminwe wathinta izinyawo. Kulesi sikhundla sihlale amasekhondi 100.
2. "Isikebhe". Lala, izandla ezibekwe phezu kwekhanda. Imilenze nomzimba avuselwa 30-45 degrees ngenhla phansi. Isikhundla ubanjwe angu-10. Khona-ke kwenziwa umbuso ngesisu sakhe. Izingalo nemilenze idabukile off ngaphezu kwamanzi futhi. Phinda izikhathi 5-6.
3. On the bar. Ukuqonda oluvundlile, welule ezandleni zakho. Phakamisa imilenze yakho nganoma engeli kwesokudla, sicindezelwe esifubeni. Nalapha qondanisa perpendicular umzimba, thatha isikhundla sokuqala. Liphindwe izikhathi 10.

Etshekile nemisipha transverse

Ziyakwazi uhlobo corset, herpes okhalweni kanye okhalweni. Lezi imisipha lokulawula kungenzeka emthambekeni futhi ukujikeleza. Indlela ukuqeqesha bomzimba cindezela?

1. Ukuqala isikhundla - ngemuva, zenzeka izingalo zakhe phezu kwekhanda lakhe. Phakamisa umzimba, ukufinyelela yakho yesekudla kwamadolo ngakwesokunxele. Phinda afana sobunxele izikhathi ezingu-20.
2. Lala ngomhlane. Imilenze ibheke emadolweni, lift, ephakamisa ukhalo futhi wehlise back off phansi. izinyawo Serried yokwelula ingalo, thatha isikhundla eyinhloko. Guqula isiqondiso nezinye ehlombe. Qalisa izikhathi 10.
3. Isikhundla - ngohlangothi yakhe. Omunye isandla usemahlombe ikhanda, omunye welula kanye umzimba. Ithathwe imilenze ngqo waphakamisa maqondana endololwaneni ukuziqinisa nokuba nombono. Liphindwe izikhathi 10. Phendulu, futhi.

Bonisa sokuba imisipha aphansi

Leli qembu ezinwetshiwe abdominis rectus. Imisipha eziyimbangela ngokuvamile ababuthakathaka nengenawo athuthukile, ikakhulukazi abesifazane, ngenxa isici engokwemvelo isakhiwo umzimba. Sikhishwe ezingeni umthwalo nokuthi bomzimba zivuleka cindezela sokuthuthukisa izicubu engaphansi, unga "iqhinga" bokuphila sici futhi abe ngumnikazi ukuba nokhalo oluncane ngqo.

1. Lala ngomhlane. Valiwe phansi imilenze ngqo i-engela 45 degrees. Hlala isikhundla amasekhondi 10, bacwilisa. Phinda izikhathi 15.
2. Thatha isikhundla yizikhukhula. Alternately ukudonsa amadolo akho esifubeni sakho izikhathi ezingu-20.
3. Linda oluvundlile. Phakamisa imilenze yakho nge-engela ilungelo izikhathi 15.

Ukuqeqesha bomzimba abasha

Emantombazaneni kukhona uhlelo ehlukile uyakucabangela izici zomzimba wabo. isikole eneminyaka engu-12 babe namandla okukhuthazela okusezingeni eliphezulu. Ngenxa yalesi sizathu, umthwalo ngayo lwalukhula, uma iqhathaniswa naso-abasubathi nanhlanu ukuthi ekhathele kalula. umzimba besisu bomzimba kancane enze ngomdlandla alinganayo kanye nokuzinikela. Ukuqeqeshwa kuhilela konke imisipha esiswini futhi ithuthukisa ngempumelelo kubo.

1. Lala ngomhlane. Uhlezi eziqoqiwe, thatha isikhundla ukuqala. Qalisa ngokushesha izikhathi 20.
2. Ebhentshini, imilenze ukukhiya, izandla phezu ibhande lakhe. Lean emuva, ubuyele emuva. Qalisa izikhathi 40.
3. Lala ngomhlane. Valiwe phansi imilenze iqonde, uzisondeza amabombo aphansi. Phinda izikhathi ezingu-20.

Isethi umzimba ngenxa bomzimba yakhelwe abadlali professional futhi hhayi eyenzelwe abathandi okulula umsebenzi lula. Isibalo ezinikezwa kanye izindlela phakathi nokuqeqeshwa kushintshwe ngamunye.