Iwele elidlulayo

Ukwelula

I-5K 0 23.08.2018 (igcine ukubuyekezwa: 22.09.2019)

Ukuhlukaniswa okuguqukayo kungukuzivocavoca okunzima okusetshenziswa kuma-gymnastics, ama-acrobatics, ubuciko bempi, lapho imilenze isakazeka khona ngezindlela eziphikisanayo iye engxenyeni ye-180 degrees noma ngaphezulu. Ngokungafani nokwehlukaniswa isikhathi eside, lapho umlenze owodwa uphambi kwakho nomunye ngemuva, ngomugqa oguqukayo, imilenze itholakala ezinhlangothini.

Ukuze wenze ukunyakaza, udinga ukulungiselela kahle imisipha nemisipha, uthuthukise ukuhamba kwamalunga we-hip ne-sacrum. Kuthatha isikhathi esiningi ukuphatha kahle ukuzivocavoca umzimba, kusuka enyangeni kuye onyakeni. Konke kuncike eminyakeni yobudala, ukwakheka kwe-anatomical, ukuzalwa kokuzalwa okuzenzakalelayo, ukuqina komzimba okujwayelekile.

Cross twine - isinyathelo empilweni

Ukuyazi kahle:

• ithuthukisa ukuqina kwemisipha ye-groin kanye nemisipha;
• ibuyisa ukujikeleza kwegazi ezithweni ze-pelvic, ivimbela ukuma kwe-fluid;
• kusiza ukusebenza kwamandla nokunyakaza kwe-anaerobic: ukukhula kwe-amplitude.

I-plus ebalulekile yamantombazane: ukunyakaza kunika ukuqina emisipheni yesifunda se-groin kanye ne-lumbar, isikhathi sokukhulelwa nokubeletha kulula.

Futhi inamaphuzu amabi: ngokulungiselela okungalungile, kunethuba lokwelula nokudwengula imisipha nemisipha.

Ukufudumala ngaphambi kwe-twine

Ukuzifudumeza yisinyathelo esibaluleke kunazo zonke endleleni yokwenza i-twine. Udinga ukukwenza ngaphambi kwakho konke ukujima. Lokhu kuzosiza ukulungiselela umthwalo ozayo womsebenzi. Kulesi sigaba, ukujikeleza, ukweqa, ama-squats, ama-bend afanelekile. Kunconywa ukuhlanganisa ukunyakaza komunye nomunye.

Noma yikuphi ukuzivocavoca umzimba kuyingcindezi emzimbeni, ikakhulukazi uma kungavamile ngayo. Ngakho-ke, ukufudumala kufanele kuqalwe kancane, kukhuphuke kancane ijubane futhi kunciphise kancane kancane. Kuhlala isilinganiso semizuzu eyishumi. Iqiniso lokuthi ukufudumala kwaba yimpumelelo kufakazelwa ukujuluka esiphongweni.

I-oda lokuzivocavoca lingenzeka kanjena:

1. Ukuzungezisa kwemilenze emajoyintini enqeni.
   
2. Ukuzungeza emajoyintini amadolo.
   
3. Ukuzungezisa iqakala.
   
4. Ukugijima endaweni.

   

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5. Intambo yokweqa.
   
6. Izikwele.
   
7. Okunye ukwahluka emlenzeni wokujikisa imilenze.
   

Ukugwema ukulimala, futhi udinga ukufudumeza umzimba ongaphezulu. Ukuze wenze lokhu, udinga ukwenza ama-swings, ukushintshanisa ngezandla zakho, ama-push-up. Kubalulekile ukuthi ungakwenzi ngokweqile: ukufudumala akufanele kuholele ekukhatheni okukhulu.

Ukulungiselela kokuqala kufanele kwenziwe ekamelweni elifudumele, esitezi esifudumele. Emakhazeni, imisipha ayeluli futhi yeluleke kahle, futhi futhi ngokushesha "ipholile".

Ngemuva kokuphumula okuncane (imizuzu engu-2-3), ungaqala ukuhlukanisa umzimba.

Amathiphu Wabasaqalayo

Kwabaqalayo, ukwelula okunamandla kuyanconywa ngokuqhubekayo: ukushintshashintsha nokujikeleza. Udinga ukwenza izivivinyo kuze kube ukukhathala kwemisipha (cishe ukuphindaphinda okungu-10-15).

Ukukhethwa kweqembu lemisipha, okufanele kube yinto ephambili ekuqeqesheni, kuya ngokuqina komzimba nezici zomuntu ngamunye.

Ukuzivocavoca okulandelayo kunconyelwe abaqalayo:

1. Ukuma noma ukuncika izandla odongeni, uvule imilenze yakho ngakwesokunene nangakwesobunxele. Khulisa ubukhulu. Phinda ukunyakaza izikhathi eziyi-10-15.
   
2. Esimweni esifanayo sokuqala, shintsha imilenze yakho emuva naphambili. Khulisa ukuphakama kancane kancane. Phinda izikhathi eziyi-10-15.
   
3. Kusukela esimweni sokuma, goba phambili ngaphandle kokuguqa ngamadolo. Musa ukujikeleza umhlane wakho emhlane ongezansi! Zama ukufinyelela phansi. Bese ugoba emuva, ubeke izandla zakho okhalweni.
   

Okulandelayo, yehlela ezinyakazweni ezinzima kakhulu:

1. Lunge: Dlulela phambili, umgogodla uqonde. Hlala phansi, uguqe ngamadolo, iphoyinti elingezansi njengasesithombeni. Shintsha imilenze eyodwa ngesikhathi. Okubalulekile! Idolo langemuva akufanele lithinte phansi, kuthi idolo langaphambili lidlule ngale kwamathiphu ezinzwane. Ukunakwa okuningi kufanele kukhokhelwe ukuma nokulinganisela. Ukuzivocavoca, yize kubaqalayo, kungokwesigaba esiyinkimbinkimbi.

   

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2. Ama-Rolls: bend umlenze owodwa, bese welula omunye uye ohlangothini (ngedolo eliqondile). Dlulisa isisindo somzimba emlenzeni osekelayo, emuva kuqondile. Izandla ezingeni lesifuba. Intwasahlobo kuze kube umzuzu, shintsha imilenze.

   

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3. Ukugoba: Ukuhlala phansi, imilenze isakazeke kabanzi. Shintshanani ngokugoba emilenzeni yomibili. Intwasahlobo bese ulungisa ukuma kwamasekhondi ayi-10-15. Ungenza lo msebenzi ngokugoba umlenze owodwa bese ulandela omunye.

   

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Kulesi sethi sokuzivocavoca, kunconywa ukuthi usebenzise umata okhethekile wokuzivocavoca.

Iqoqo lokuzivocavoca ukulungiselela iwele

Ngaphambi kokwenza izivivinyo ezingezansi, udinga ukufudumala kahle (yenza izakhiwo ezifudumele ezichazwe ngenhla). Ngesikhathi sokuqeqeshwa, kubalulekile ukuthi ukhululeke ngangokunokwenzeka futhi uphefumule kahle.

Abaqeqeshi batusa ukuhlala endaweni ngayinye okungenani isigamu somzuzu, kancane kancane bengeze isikhathi sibe yimizuzu emibili noma emithathu.

Hlukanisa ukunyakaza:

1. Imilenze ibanzi ukwedlula amahlombe. Izinyawo, amadolo, okhalweni kuphendukele ngaphandle. Njengoba ukhipha umoya, hlala phansi: ukhalo luyehla luye ezansi ngangokunokwenzeka ngaphansi kwalo, amadolo adonselwa eceleni (okhalweni kufanele luvule ngangokunokwenzeka). Lungisa ukuma. Umgogodla uqondile, isisindo sisatshalaliswa ngokulinganayo. Gobisela umzimba phambili, phumuza izindololwane zakho emathangeni angaphakathi eduze kwamadolo. Donsela ukhalo phansi, engeza ukuzamazama okulinganisiwe. Lokhu kuvivinya umzimba kwelula imbilapho, amathanga angaphakathi.

   

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2. Ngokuma umile, phakamisa idolo lomlenze owodwa ulibhekise eceleni. Isandla sesibili sisebhande. Ngokukhipha umoya, qondanisa futhi ugobe umlenze ophakanyisiwe (yenza zonke izenzo ngonyawo olwandisiwe). Phinda izikhathi eziyishumi. Ngemuva kwalokho, donsa idolo phezulu ngesandla sakho bese ubamba uhhafu womzuzu. Phinda ukuzivocavoca ngomunye umlenze. Uma ungakwazi ukugcina ibhalansi yakho, ungancika esihlalweni.
   
3. Spread imilenze yakho ezingeni lehlombe noma ubanzi kancane. Ngenkathi uhogela, phakamisa isifuba, ngenkathi ukhipha umoya, sitsheke uye emlenzeni wangakwesokudla. Libala endaweni yokubuka imizuzwana embalwa. Phinda ngomlenze ohlukile. Bese ubamba ama-shins akho ngezandla zombili.
   
4. Yenza i-lunge eseceleni, zama ukungaphakamisi izithende zakho phansi. Uma kungenzeka, bamba idolo lomlenze osekelayo ngesandla sakho, xhuma iminwe yakho ngemuva komhlane wakho, welule umgogodla.

   

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   Uma ungakwazi ukufaka izandla zakho ndawonye, ​​bese uzibeka phambi kwakho, njengasesithombeni:

   

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5. Hlala ezithendeni zakho, vula okhalweni lwakho ngangokunokwenzeka. Zama ukucindezela izinqa zakho phansi ngomhlane uqonde. Uma lokhu kwehluleka, gqoka ingubo. Donsela umgogodla phezulu. Ngokukhipha umoya, vula umzimba ushintshe kolunye uhlangothi noma kolunye.
   
6. Hambisa umzimba phambili kusuka endaweni edlule. Phumuza izingalo zakho phansi, ulale kuwo. Sabalalisa amadolo ezinhlangothini (amathanga angaphakathi alala phansi), izinzwane ziyathinteka. Le pose ibizwa ngokuthi "iselesele".

   

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7. Guqa ngamadolo. Yelula umlenze wangakwesobunxele eceleni. Goba umlenze wakho wesokudla emadolweni nge-engela yama-degree angama-90. Phinda okufanayo ngomunye umlenze.
   
8. Lala eduze kodonga, cindezela izinqe zakho kulo. Yelula imilenze yakho phezulu, uzama ukungagobi, bese wehlisa umlenze wakho wesokudla noma wesobunxele odongeni ubheke phansi, uphumuze isithende sakho odongeni.
   
9. Indawo yokuqala ihleli. Donsela izinyawo zakho ngakuwe. Beka izintende zezandla nezindololwane zakho phansi phambi kwakho. Tshekisa umzimba phambili. Hlala kulesi sikhundla. Yelula ngezingalo eziphakanyisiwe bese ugoba kuqala umlenze owodwa, bese uya komunye.

   

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10. Lala phansi, phakamisa umlenze wangakwesokudla bese ubamba umlenze wakho ongezansi ngesandla, zama ukucindezela idolo lakho ekhaleni lakho.

    

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    Uma kunzima, khona-ke ungagoba umlenze kancane noma usebenzise ibhande le-elastic gymnastic. Zama ukucindezela ithambo lakho lomsila, umhlane ongezansi nomlenze wesibili phansi ungaliklebhuli. Phinda ngomunye umlenze.
    

11. Lala uqonde emhlane wakho. Beka izandla zakho zibheke ngakunye emzimbeni. Qondanisa umlenze wakho wesokudla bese uzama ukungawudabuli phansi. Goba umlenze wakho wesobunxele emadolweni bese uzama ukuwelula phansi ohlangothini lwesokunene, njengoba kukhonjisiwe esithombeni. Phinda ngomunye umlenze.

    

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12. Lala phansi, phakamisa imilenze yakho ibheke phezulu phansi. Zisabalalise ziye endaweni ephakeme ongayithola, amadolo aqondile.
    

Ukuze i-Workout ilethe imiphumela, kufanele yenziwe njalo, okungenani ama-3 ngesonto.

Twine

Ngemuva kokulungiselela okuyimpoqo, baya enkampanini enkulu.

Uvemvane

Ilungisa imisipha yamathanga angaphakathi, iqala imisipha endaweni ye-groin:

1. Hlala phansi, ugobe imilenze uvule amadolo akho ezinhlangothini, izinyawo ziyathintana.
2. Donsela izithende zakho ngakuwe, cindezela amadolo akho avundlile phansi (umgogodla uqonde).

   

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3. Yelula izingalo zakho uphinde unyakazise uye phambili.

   

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4. Yenza imizuzwana engama-40-60 kumasethi angu-3-4.

Ipancake

Ukunyakaza kwelula amathanga angaphakathi nangaphandle kanye nemisipha ngaphansi kwamadolo:

1. Hlala phansi ngomhlane uqonde, imilenze ihlukane ngangokunokwenzeka.
2. Yelula izingalo zakho bese welula ubheke phambili ngaphandle kokuguqa ngamadolo.
3. Umzimba uxhumane kakhulu nesitezi, hlala usesimweni imizuzwana emi-3-5.

   

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4. Bese welula ngokulandelana emlenzeni ngamunye izikhathi eziyishumi.

   

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Imithambeka

Ukuzivocavoca umzimba ukuthuthukisa imigqa ye-popliteal:

1. Thatha indawo yokuma nezinyawo zixhunyiwe.
2. Ngomgogodla oqondile, goba phambili, ufinyelela ezinyaweni zakho ngezandla zakho.
3. Yiba sesikhundleni esitshekile imizuzwana emihlanu kuya kweyishumi.

© fizkes - stock.adobe.com

Ukugoba nakho kwenziwa endaweni yokuhlala. Umsebenzi wokuzivocavoca uyafana: finyelela ngezandla zakho ezinyaweni umhlane wakho uqonde.

Donsa izindololwane zakho

1. Thatha ukuma ukuma ngemilenze ebanzi kunamahlombe.
2. Finyelela phansi ngezindololwane zakho.

   

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3. Ukuze uthuthukise umphumela, hlanganisa amadolo akho ngezandla zakho, ungabeka imilenze yakho inciphe kancane.

   

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Isigaba sokugcina - sihlala phansi kuwele

Uma ukunyakaza okusohlwini kube lula, siqhubeka ne-twine:

1. Squat phansi, uphumule izandla zakho ebusweni.
2. Spread imilenze yakho ezinhlangothini, welula amadolo akho.
3. Uma ungeke uthinte phansi nge-groin yakho, hlala ukhululekile imizuzwana engu-10-15.
4. Buyela endaweni yokuqala.
5. Phinda izikhathi eziningana.

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Udinga ukuthatha ikhefu elifushane phakathi kwezindlela. Misa ukuzivocavoca umzimba uma kuba buhlungu.

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