Joaloka gymnasts ballon o tobetsa? gymnasts sebedisa bakeng sa tobetsa

Gymnastics - e dipapadi ea boholo-holo hore e hloka ho tenyetseha, mokoka le tšebelisano e ntle ya mekhatlo. Kamehla fuoa koetliso baatlelete tsepame ntshetsopele ya lihlopha tsohle mesifa. hloko ka ho khetheha o fuoa ho tobetsa, e leng hlahisa le lula le le supe maemo a, kopanelang papaling ea ho ka mekhatlo eohle le boitlhakiso li. Kamoo gymnasts ballon o tobetsa, ba nang le bokhoni ba otla, 'me ka nako e tšoanang ho bululela mang kapa mang. mehaho ea koetliso e khethehileng ea letsatsi e kenyeletsa tse sa tšoaneng tsa boitlhakiso fapaneng, mamelleha feela Fan.

Hobaneng gymnasts lefika ebe o tobetsa konopo?

gymnasts tse ngata li amahanngoa le fetoha le maemo a hlollang, metsotso, lightness le matjato. maikutlo joalo ba a pepesa le thupelo ea bona, e bopilweng ka tlola, e petsoha le acrobatics. setshwantsho Sena ha se lumellane le 'nete. Daily lipapali tsa baatlelete tse tlas'a meroalo e boima, ba neng ba akarelletsa koetliso litabeng tsa mecha ea phatlalatso gymnasts. Ke hobane'ng ha ba ballon mesifa mpeng?

1. Bakeng sa seo a se finyeletseng ka lipapali Ke ipabola bohlokoa le mesifa-na le mamello, ho sa tsotellehe sehlopheng sa bona.
2. Tobetsa liforomo nepahetse le behang boreleli, eo e fana ka mohau tlholeho le kutloano ea gymnasts ena.
3. Litlelase hlahisa mamello, bokgoni ba matla le thepa tse ding e molemo 'meleng.
4. ho ikoetlisa kamehla kenya letsoho hore ho tshebetso.
5. dithuto matla ho fana ka tsamaiso ya manonyeletso, e leng boikarabelo ba ho fetoha le maemo tsa baatlelete.
6. matsoapo a mangata, ho retelehela le sotha, di kenyelleditswe ka lenaneo gymnastics, ba fana ka ho tobetsa.
7. mesifa tse tsoetseng pele tsa leboteng ka mpeng ho sireletsa litho tse ka hare tsa baatlelete motšehali ho tswa kotsi.
8. mesebetsi ea letsatsi le letsatsi tshehetsa le ho matlafatsa tsamaiso ea pelo le methapo le ho hema.

Qetellong, e akaretsang ntshetsopeleng 'meleng ho matlafatsa tsamaiso ea musculoskeletal le liphello tse molemo ka bophelo ka kakaretso.

thepa fuoa koetliso

E le hore ho qoba ho mo ntša kotsi nakong thupelo le etsa hore ba atlehe haholoanyane, ho ke ho hlokahala hore ho dumellana le thekenoloji itseng. O lateloa baatlelete bohle, ho akarelletsa le gymnasts. Sebedisa mochine, ho sa natswe mofuta oa eona, e ile a etsa ho ea ka melao e mengata.

1. Lekanngoa. Mekhatlo e lokela ho ba le boreleli, ntle jerks. Ho seng joalo khoneha ntsa kotsi, ho fihlela tsitsipano kapa mesifa otlile.
2. E loketseng ho hema. Ho hlokahala hore mojaro oa kabo tšoaneleha le taolo ho otla ha pelo. boiteko bo o entsoe ka o exhale, phutholoha - ka pululelo.
3. Ha e kopana le lebelo. Ho sa tsotellehe hore mofuta ofe oa ho ikoetlisa ka e etsa, re lokela ho alternated lieha le ho itima lijo ho bolaoa. Tabeng ea bobeli, mesifa fumana mojaro lebetsoeng le le lokisa lebaka fumana nakong ea mosebetsi oa lieha.
4. Mojaro molao oa tsamaiso. E mojaro ka tsela e feteletseng ka tobetsa ka lebisa hore ho thehoe hernias. Ka hona, tsela e gymnasts ballon o tobetsa, ke ikemiselitse le ho laoloa ke mokoetlisi litsebi, e thibela mojaro ka tsela e feteletseng.
5. Tirila o tobetsa, o phethile ka boemo supine, u se ke ua nahana tse setseng mesifa tsitsipano. Ka lebaka lena, le baatlelete dele kamehla petelitsoe fatše, e leng lumella u ho koetlisa leboteng ka mpeng feela le ha e akarelletsa ho maraong le maoto.

Dira dithutiso tsa rectus abdominis

Ba leng teng hammoho mpa holimo ho ea tlaase, 'me ba matla ka ho fetisisa ea leboteng ka mpeng. Ba bopa phello ea "dikotwana tse" sehatelong sa. Haeba u ela hloko hore na gymnasts ballon o tobetsa, o tla hlokomela hore ho rectus mesifa o ba amohetse e eketsehileng a lebisa tlhokomelo nakong ea lithupelo.

1. "Phutha". Leshano ka morao ea hao, ba phahamise matsoho hao hodimo hlooho ea hao. Le 'mele le maoto a phahameng ka nako e le hore menoana e ama maoto. Boemong ena lula bakeng sa metsotsoana 100.
2. "Boat". Robala, matsoho behoa holim'a hlooho. Maoto a 'me' mele ba tsosetsoa ho ea likhato 30-45 holimo fatše. boemo ba e tshwerweng bakeng sa metsotsoana 10. Ebe o ile a etsa 'muso o phethotsoe ka mpeng ea hae. Arms le maoto tsekolotsoeng theoha ka holimo holim'a metsi hape. Pheta makhetlo a la 5-6.
3. Ka bareng. U tšoara ka ho crossbar, otlolla matsoho a hao. Phahamisetsa maoto hao ka mahlakoreng le letona, petelitsoe ho sefubeng sa hae. Hape otlolla perpendicular ho 'mele, nka boemo ba pele. E phetiloe ka makhetlo a 10.

Oblique le mesifa ho parola

Ba mosa ea corset, herpes thekeng le letheka. mesifa tsena laola ka monyetla oa ho letsoapong le potolohang. Tsela ea ho koetlisa gymnasts o tobetsa?

1. Qalang maemo a - ka morao, etsahala matsoho a hae holim 'a hlooho ea hae. Phahamisa 'mele, fihle litsoeng la hao le letona ho lengole le letšehali. Pheta tšoanang ho le letšehali ka letsohong le makhetlo a 20.
2. Leshano ka morao ea hao. Maoto a ikemiselitse mangoleng, le phahamisa, phahamisa ho noka mme theola khutlela theoha fatse. maoto a Serried otlolla letsoho a le mong, nka boemo mathomo. Phetoho tataiso ho mahetla tse ling. Matha ka makhetlo a 10.
3. Maemo a - ho bua leshano ka lehlakoreng la hae. lehlakoreng le leng e thehiloe hlooho, le tse ling tse a otlolotseng hammoho 'mele. Nkiloeng maoto otlolohileng phahamisa ikutloeleng setsoeng upbeat. E phetiloe ka makhetlo a 10. Rōlela fetang, hape.

Dira dithutiso tsa mesifa tlaase

Sehlopha sena ke sehlomathiso sa rectus abdominis. Mesifa ea ka sehloohong Hangata fokola 'me hampe ntshetswa pele, haholo-holo basali, ka lebaka la ho tšobotsi ea tlhaho ea mohaho ea phelang. Fuoa boemo ba mojaro le kamoo gymnasts ballon tobetsa bakeng sa ntshetsopele ya mesifa ka sehloohong, o ka khonang "qhekella" le tšobotsi ea bohloeki le ho ba mong'a e sephara mala ho toba.

1. Leshano ka morao ea hao. Off mokatong maoto otlolohile ho ya angle tsa likhato 45. Lula boemong tsa metsotsoana e 10, a kena. Pheta makhetlo a 15.
2. Nka boemo tsekamelo. Alternately hula mangole hao ho sefubeng hao makhetlo a 20.
3. Hang crossbar ena. Phahamisa maoto a hao a sa le hlaha ka lehlakoreng le letona ka makhetlo a 15.

Koetlisa gymnasts mocha

Bakeng sa banana ba na le lenaneo arohaneng hore o nahanela litšobotsi tsa physiology bona. ba kenang sekolo le lilemo li 12 ba le phahameng mokoka. Ka lebaka lena, mojaro ba ntse ba eketseha, ho bapisoa le leshome le metso e mehlano-baatlelete hore ba habonolo fatigued. Mpeng tsa boitlhakiso gymnasts hanyane phetha ka cheseho e lekanang le boinehelo. Koetliso ea ho kenyeletsa mesifa eohle ea mala le ka tsela e atlehang develops bona.

1. Leshano ka morao ea hao. Hlophisitsoe kopano, nka boemo qalang. Matha ho itima lijo ka makhetlo a 20.
2. Lula bencheng, maoto a notlela, matsoho ka lebanta la hae. Itšetleha morao, kgutlela. Matha ka makhetlo a 40.
3. Leshano ka morao ea hao. Off mokatong maoto otlolohileng, ba hahamalle ho Head ka tlaase. Pheta makhetlo a 20.

A sete ya dira dithutiso tsa gymnasts e etselitsoeng baatlelete litsebi le e sa etselitsoe ho ba ratang e bonolo ea ho ikoetlisa le bonolo. palo ea repetitions le atamela nakong fuoa koetliso fetola bomong.