Bontšang bakeng sa rolara, ebe o tobetsa: mosebetsi akaretsang 'mele

Rolara, kapa gymnastic lebili - old ena halofo lebala mokoetlisi e tloaelehileng ho bohle ho tloha mehleng ea Soviet Union. Ena ke tsela e bonolo le e tenyetseha ho boloka 'mele ea ka sebopeho se setle le mefuta e fapaneng ya lehae la boithapollo. Boitlhakiso li le rolara le libakeng tse hōle le e khetho tsebahalang tlas'a eo ho hlokahala hore a itšetlehe ka mangole hao le la pele, hula mele lateloa ke matsoho.

Melemo ea ho tsa boitlhakiso

Dira dithutiso tsa rolara, tobetsa konopo e ka sebediswa e le e mofuthu-up, metsotso le lenaneo konokono fuoa koetliso - tsohle itšetlehile ka boemo ba tšoaneleha 'meleng. Bodybuilders, gymnasts hangata e bua ka sesebelisoa sena ka tsela e itekanetseng, ho tseba melemo eo.

1. Multi-tshebetso, ho fana ka mosebetsi mesifa 'maloa ka nako e tšoanang.
2. Terene-botsitso mesifa bakeng sa ho leka-lekana le tšebelisano.
3. Mojaro oa manonyeletso le otlolla bakeng sa fetoha le maemo 'me plasticity.
4. Ntlafatsa mele le ho matlafatsa tsamaiso ea mesifa, e thusang ho qala mejaro boima.
5. mahetleng komipesaka, matsoho, tobetsa ea sefubeng, karolo e ka ntle la serope sa, ka tlaase leoto, khutla.

tlhaloso

E bohareng ba fuoe tlhokomelo ke - ho ikoetlisa bakeng sa rolara, ebe o tobetsa. Le ha e le hantle ke taba moo o ka ho ea kaho ya diboloko rarahaneng. Tsa boitlhakiso ho matlafatsa o tobetsa ka tsela video ena e matleng a hae ho matla le matla haholo, hobane ha li kopana ka supersets chesa mafura. Mona ka tlase ke tlhaloso e khutšoanyane.

1. Fumana ka mangole hao 'me a beha filimi ka pel'a hae. Matsoho a hae, butle moqolo e pele ho fihlela e thopothela sefuba lirope. Khutlela boemo tshimololang.
2. Khumameng fatše rolara lokisetsa ka pele. la butle hōle le uena ka nako e telele e le sefubeng ama mokatong matsohong a tobileng. Lula boemong ena le tightened hape.
3. Leshano ka mpeng ea hao, nka pele e otlolohileng sekotwana seo libetsa. Rōlela e le eena a le, caving ka nako e tšoanang, empa u se ke ua nka letheka hao theoha fatse. U etse khefu, theohela ka mpeng ea hao.
4. Lula fatše le ho otlolla maoto a hao pele. Roller phepelo lehlakoreng le otlolle butle ho lehlakoreng, ho itšetleha ka 'mele ho fihlela e ama mokatong letsoele. Khutlela boemo ba pele, pheta le ka lehlakoreng le leng ho laela le ka mpeng oblique mesifa.
5. Lula fatše, koba mangole hao le beha maoto a hao tlas'a video ena, empa matsoho mohele itseela. Otlolla maoto 'me ka nako theola' mele pele ho fihlela mangole hao ama sefubeng. Hape, butle-butle tlisa meomo le otlolla ho fihlela.
6. Ema, beha video e ka pel'a hao, inama 'me a nka mohele. Rōlela pele ka ho toba ho sefubeng tebang ho fatse. Khutlela boemo tshimololang. A tlhahiso nolofalitse dithutiso ho matlafatsa dingolwa ho akarelletsa ho maoto a staging batsi ho feta bophara ka mahetla.

Dira dithutiso tsa rolara ho tobetsa - ke sa tekanyong bakeng ketsiso e monyenyane. Push baholo ka lebili gymnastic e ka ba phephetso ea sebele. 'mele li tla lokela ho sebelisa e ngata mesifa tebileng, ho boloka ka bareng maemo a.

Phethola rolara ho le letona le le letšehali - koetliso ea senyepa ka mahetla ka kaho ea ea liphallelo 'me mesifa mamello. Ho ikoetlisa ho ke ke ho hlokahala hore ho nka mohele fapaneng tla ho lekane: tsela e 'ngoe - otlolohile, le leng - se fapaneng. kgatello e ho bua leshano lehlakoreng ebe beha lebili ho rōlela butle.

Dira dithutiso tsa rolara o tobetsa le lintho tse ngata tse sebetsang hantle tse fetang crunches tloaelehileng, o phethile lapeng 'me ke a loketse bakeng sa ba qalang. E kgothaletswa ho qala ka dikelaka 3 of 8-10 reps, 'me ka tsoela pele o entsoe - ho ba qhalakanyetsa ho mojaro.