Ngokwenza izivivinyo ezichazwe kule ndatshana, uzowathuthukisa kakhulu amakhono akho wokuzivocavoca, uthuthukise ukuxhumana, futhi uqinise imisipha yakho eyinhloko. Umsebenzi wesithathu kuhlu lwethu kothile kungenzeka kube ukuhlukunyezwa kwangempela, kepha uma ungabambelela endaweni echazwe okungenani imizuzwana embalwa, ukhulisa isikhathi kancane kancane, umphumela awuzukufika isikhathi eside.
Izinzuzo Zokuzivocavoca Okuqinile
Ukuzivocavoca okuqinile, naphezu kokulula kobuchwepheshe, kunzima ngokomzimba. Njengoba usubazi ngokugcwele, ungathuthukisa imiphumela yakho kokunye, okuyinkimbinkimbi ngokwengeziwe kobuchwepheshe, izivivinyo kanye nezakhiwo.
Isibonelo, ukuphakamisa amasokisi akho emugqeni akuseyona inkinga uma usukwazi inqubo yokubamba ekhoneni. Ukuqumba phambi nokuhamba ngesandla kuzoba lula, futhi noma ngabe wenza imishini yezempi, uzozizwa ukhululeke ngokwengeziwe ngomongo wakho othuthukisiwe.
Ingqikithi yokuzivocavoca oku-static ilula impela - kubaluleke kakhulu ukugcina isimo somzimba osifunayo isikhathi esithile.
Izinzuzo zalolu hlobo lokuqeqeshwa zingokulandelayo:
- ukwanda kwemisipha ukukhuthazela;
- ukwanda kwamandla emisipha;
- ukonga isikhathi;
- ukuthuthukiswa kwethoni ejwayelekile.
Ukuzivocavoca Okuphumelela Kakhulu
Kukhona izivivinyo eziningi ezimile. Sikhethe ohlwini olukhulu lwezingu-5 ezisebenza kahle kakhulu, ezikuvumela ukuthi uqeqeshe imisipha yakho eyinhloko ngomzamo omncane nesikhathi.
# 1. "Isikebhe" ekuphathweni
Ukuqeqesha lesi simo somzimba kungenye yezindlela eziyisisekelo zokuzivocavoca umzimba ukugcina umugqa oqondile womzimba. Lesi yisisekelo sokuzivocavoca umzimba kakhulu. Kuvame ukubizwa ngesikebhe "esibuyela emuva" noma esikebheni sabezindaba.
Ubuchwepheshe ukugcwaliseka:
- Lala ngomhlane ngomhlane wakho ophansi uthinta phansi.
- Gcina i-abs yakho iqinile ngezingalo zakho ngqo ngemuva kwekhanda lakho nemilenze yakho ifinyelela phambili.
- Qala kancane uphakamise amahlombe nemilenze yakho emhlabathini.
- Ikhanda lakho kufanele lisuse phansi ngamahlombe akho.
- Qhubeka nokugcina isikhathi sakho se-abs futhi uthole indawo ephansi kakhulu lapho ungabamba khona izingalo nemilenze yakho ngaphandle kokuthinta phansi, kepha ngaphandle kokuphakamisa iqolo lakho elingezansi kude nayo.
Ukuze wandise kancane kancane isikhathi sokubamba isikebhe, qala ngokunciphisa kancane izingalo nemilenze usuka endaweni ephakeme uze ukwazi ukuyibamba endaweni engezansi ngaphandle kokuphazamisa isikhundla sakho. Amandla okubamba umzimba ngale ndlela ayisihluthulelo kuma-gymnastics. Leli khono lizokusiza ukwenza ama-handstand noma amasongo, izivivinyo ezinde neziphezulu.
# 2. "Isikebhe" ekubizeni
Isikebhe esishiwoyo yisimo somzimba esakhiwe nge-arched esakhiwe ngokuncipha okuqinile kwemisipha yangemuva ngenkathi silele sibheke phansi. Kulesi sikhundla, umzimba usebenzisa izindlela ezifanayo nalapho ubambe isikebhe esibuyela emuva ngemuva. Kepha, noma kunjalo, abasubathi abaningi bakuthola kulula ukubamba lesi sikhundla, ngoba kuncane kwezobuchwepheshe "njengesikebhe" esisekelweni.
Inqubo yokwenza:
- Lala phansi ubheke phansi, qondanisa umzimba wakho, izingalo nemilenze kufanele kuqondiswe emadolweni nasezindololwaneni.
- Phakamisa isifuba sakho kanye neziqu zakho phansi.
- Zama ukugoba umzimba ku-arc,
- Gcina umhlane wakho ekuxakekeni okungapheli.
Cha. 3. Ikhona esitobhini
Ukuqala, zama ukumane uhlale phansi imilenze yakho inwetshwe ngokuphelele futhi ugcine i-90-degree angle phakathi kwemilenze yakho nesifuba. Ngemuva kokulungisa lesi sikhundla somzimba, vuka kule ndawo ezandleni zakho. Ngabe ucabanga ukuthi kulula ukwenza? Ngikholwe, lo msebenzi uzoba ukuhlushwa kwangempela kuwe.
Ngemuva kokufunda ikona eliyisisekelo ekusekeleni, zama izinketho ezihlukile:
- ngokugcizelela izisindo;
- ngokugcizelela emasongweni;
- ngokugcizelela amaparalet noma imigoqo efanayo.
Uma usuzazi lezi zindlela, zama inketho enzima kakhulu ngezisindo ezingeziwe noma ukunciphisa i-engeli phakathi kwemilenze nomzimba (isb., Ukuphakamisa imilenze eqonde phezulu).
Cha. 4. Ikhoneni elenga
Ikhona elifanayo, lilenga kuphela kubha evundlile noma kumasongo. Uzodinga amandla anele emahlombe nasezingalweni zakho, kanye ne-abs enamandla kanye nezinqulu, ukugcina imilenze yakho iqonde ngqo emhlabathini ngenkathi wenza ikona elenga kubha.
Inqubo yokwenza:
- Hang on a bar noma izindandatho.
- Lungisa imilenze yakho ngokuphelele.
- Bakhuphule ngokufana nomhlabathi bese ubabambe kuleso sikhundla.
Cha. 5. Ipulangwe
Ngokobuchwepheshe, ukuzivocavoca ipulangwe kulula:
- Thatha indawo evundlile yomzimba, phumula ezingalweni nasezinzwaneni.
- Imilenze iqonde
- Umzimba wakho wonke ufana phansi. Awudingi ukukhulisa ngokweqile i-pelvis yakho, kepha akufanele ugoqe umhlane wakho kakhulu. Gcina umzimba wakho wonke ushubile, ake uzizwe umthwalo we-static wangempela kusuka kulolo hlobo lokuzivocavoca olulula.
Umsebenzi omkhulu ukugcina isikhundla esifanele isikhathi eside ngangokunokwenzeka.
