Drills don inganta daidaito a gymnastics

Ƙarfin ma'auni shine muhimmin abu na kwanciyar hankali na jiki da haɓaka motsi, wanda shine ikon daidaitawa ta atomatik da kuma kula da yanayin jiki na al'ada yayin motsi ko dakarun waje. Ayyukan ma'auni na yau da kullum na iya inganta aikin ma'auni na gabobin jiki, haɓaka ƙarfin jiki kamar ƙarfi, tsalle, daidaitawa, da sassauƙa, inganta daidaiton motsi, da haɓaka natsuwa, jajircewa, da yanke hukunci na ɗalibai. Ma'auni motsa jiki wani aikin aiki ne wanda ke rage saman goyon baya kuma yana inganta ikon sarrafa cibiyar motsa jiki na jiki, zuwa kashi na motsa jiki da motsa jiki na tsaye. Ma'auni na darasi ga ɗaliban firamare da sakandare ya kamata ya fi mayar da hankali kan motsa jiki mai ƙarfi da kari da motsa jiki.

Daidaitacce Gymnastics Parallel Bars

1. Haɓaka ƙarfi da inganci ta hanyar madaidaitan motsa jiki

(1). Ƙafafun goyon baya guda ɗaya

Ƙimar aiki: Yin aiki da ƙarfin ƙafa yana da tasiri mai mahimmanci akan inganta ƙarfin quadriceps da tsokoki na hamstring a cikin cinya.
Hanyar gwadawa da ambato: Tallafin ƙafa ɗaya, na sama a tsaye, hannaye suna faɗuwa a zahiri; Lokacin da kafa mai goyan baya ya lanƙwasa kuma ya squated, haɗin gwiwa ya kamata a lankwasa kasa da digiri 135. Ya kamata a mika ƙafar ƙafar ƙafar gaba daga ƙasa, yayin da jiki na sama ya kamata ya dangana kadan. Hannun ya kamata su buɗe a zahiri daga ƙasa zuwa sama don kiyaye daidaito. Idan ana tsuguno, sai a daidaita gabobin hips da gwiwa na jiki gaba daya, sannan a rufe cikin kuma a mike tsaye. Al'adar tallafawa squats na iya ɗaukar nau'ikan gasa ta "Golden Rooster Independence", inda mutum zai iya lura da wanda ya kara yawan tsuguno a cikin ƙayyadaddun lokaci, ko kuma wanda ya dage na dogon lokaci a irin wannan rawar. Ana amfani da ƙwallon ƙafa na skating, wasanni na kankara, da kuma wasan motsa jiki a cikin aikin wannan motsi.
Hankali: Ya kamata a daidaita motsi na manyan gaɓɓai da ƙananan ƙafafu, rhythm ya kamata ya kasance daidai, kuma kafafu ya kamata a canza su. Sau 8-10 a kowace ƙungiya, tare da tazara na 30 seconds, tare da ƙungiyoyi 3-5 a kowane lokaci. Ma'aikatan da ke da raunin ma'auni mai rauni na iya fara yin aiki tare da hannu ɗaya suna tallafawa bango, tare da buƙatun motsi iri ɗaya.

(2). Jikin hagu da dama madaidaiciya mirgina

Ƙimar aiki: Haɓaka ƙarfin gaske a cikin kugu da ciki, dacewa da ɗalibai a kowane matakai don amfani.

Hanyar gwadawa da ambato: Kwanciya a tsaye a kan matashi, ƙafafu madaidaiciya, diddige daga ƙasa, hannaye sun ɗaga (ko sanya su a gefe, ko lanƙwasa gwiwar hannu a gaban ƙirji). Mirgine zuwa hagu (dama) tare da tsakiyar nauyi na jiki, yi amfani da ƙarfin jujjuya kafadu da kwatangwalo don fitar da jiki don mirgina sau ɗaya, sannan komawa ta wata hanya dabam. Ana yawan amfani da wannan motsi a cikiGymnasticsdabaru irin su mirgina da juyawa.
Hankali: Lokacin yin birgima, kiyaye ƙafafunku tare, daidaita gwiwoyinku, kuma ku dage ƙafafunku. Kuna iya yin aiki ta amfani da matsin haɗin gwiwa. Makonni 6-8 a kowane rukuni, tare da tazara na 30 seconds, tare da ƙungiyoyi 3-5 a kowane lokaci. Dalibai na shekaru daban-daban da matakai ya kamata a daidaita su gwargwadon halin da suke ciki.

Ƙarin kayan aikin gymnastics na LDK

2. Haɓaka ƙarfin bouncing ta hanyar daidaita motsa jiki

(1). Yin tsalle da ƙafa ɗaya yayin motsi

Ƙimar aiki: Yi ƙarfin kafa da kugu da tsokoki na ciki, kuma suna da tasiri mai mahimmanci akan haɓaka ƙarfin tsalle.
Hanyar aiki da ƙididdiga: Tare da goyon bayan ƙafa ɗaya, lanƙwasa gwiwa lokacin da za a tashi, rage tsakiyar nauyi, yin karfi a kan ƙafar ƙafar ƙafa, tsalle gaba da sama, karkatar da kafa da kyau kuma a ja sama, daidaita makamai don kula da daidaituwa, da sauyawa daga saukowa daga diddige zuwa cikakken ƙafar ƙafa lokacin saukowa, lanƙwasa gwiwa zuwa matashi. Ƙananan dalibai za su iya yin wasan kwaikwayo na "jirgin jiragen kasa" da "yakar zakaru" da yawa, yayin da dalibai masu matsayi mafi girma za su iya tsalle kan cikas na wani tsayin daka yayin aikin, wanda ba kawai yana ƙara jin daɗin aikin ba amma yana inganta tasiri na aiki. Ana amfani da wannan motsa jiki sau da yawa a cikin abubuwan tsalle a cikin wasannin motsa jiki.
Hankali: Lokacin tashi, karkatar da ƙafafunku zuwa sama don yin ƙarfi, ninka maruƙanku a zahiri, daidaita gaɓoɓin ku na sama da na ƙasa, kuma ku durƙusa gwiwoyinku zuwa matashi yayin da kuke saukowa. Musanya tsakanin ƙafafu, sau 10-20 a kowace ƙungiya, tare da tazara na biyu na 30, don ƙungiyoyi 2-3. Ana iya yin gyare-gyare bisa ga ainihin yanayin mai aikin, a hankali a hankali.

(2). Yi tsalle sama da ƙasa manyan matakai tare da ƙafafu biyu a jere

Ƙimar aiki: Ci gaba da yin tsalle sama da ƙasa manyan matakai tare da ƙafafu biyu ba kawai haɓaka ƙwarewar tsalle-tsalle na ɗalibai ba, amma kuma yana haɓaka ƙarfin ƙananan gaɓoɓin su, ƙarfi, da daidaitawa, haɓaka ƙarfin hali da yanke hukunci.
Yi hanya da fa'ida: Buɗe ƙafafunku a zahiri, durƙusa gwiwoyi, karkatar da saman jikin ku gaba kaɗan, kuma ɗaga hannuwanku baya. Sa'an nan kuma karkatar da hannunka gaba da sama da ƙarfi, yayin da kake tura ƙafafunka da ƙarfi zuwa ƙasa, da sauri tsalle sama da ƙasa (matakan), kuma ka durƙusa gwiwoyi don kwantar da kanka. Lokacin yin tsalle zuwa ƙasa, sanya diddige ku a ƙasa da farko, yayin da ta dabi'a ta lanƙwasa gwiwoyinku don daidaitawa da kiyaye daidaito. Ana iya amfani da ci gaba da tsallen ƙafa biyu masu tsayi sama da ƙasa a matsayin al'ada don tsayawa tsayin tsalle da saukowa.
Hankali: Motsin tsalle sama da ƙasa suna ci gaba. Tsawon mataki 30-60cm, sau 10-20 kowace ƙungiya, tare da tazara na 1min, don ƙungiyoyi 3-5. Ya kamata a daidaita tsayin tsayi da nisa na tsalle bisa ga ainihin iyawar ɗalibai, kula da aminci, kuma kada ku yi a ƙasa mai wuya. Ya kamata ɗaliban ƙananan aji su sanya tabarmi a gaban matakan don kariya yayin aiki.

Wuraren motsa jiki na yara marasa daidaituwa na siyarwa

3. Samar da Sassautu ta hanyar Ma'auni Ma'auni

(1). Yan style balance

Ƙimar aiki: Haɓaka sassaucin masu aiki na iya taimakawa sosai wajen inganta ƙarfin ƙananan tsokoki.
Hanyar yin aiki da ƙididdiga: Tsaya tsaye, ɗaga ƙafa ɗaya a hankali a baya, lanƙwasa na sama gaba, kuma lokacin da aka ɗaga ƙafar baya zuwa matsayi mafi girma, ɗaga kai da ƙirji sama don samar da daidaitaccen matsayi na goyon bayan ƙafa ɗaya da ɗaga gefen hannu. Ana yawan amfani da ma'aunin salon Yan a cikiGymnastics, Martial Arts, da sauran abubuwan da suka faru.
Hankali: Ka ɗaga ƙafafu da farko, sannan ka lanƙwasa na sama gaba, kuma a yi amfani da tafin ƙafa da yatsun kafa don sarrafa tsakiyar nauyi na jiki. Lokacin ɗaga kafafun baya zuwa matsayi mafi girma, kula da daidaiton matsayi na 2-3 seconds. Yi gyare-gyaren ƙafafu, 10-20s kowace ƙungiya, tare da tazara na 20 na biyu, don ƙungiyoyi 4-6. Ma'aunin salon Yan motsa jiki ne a tsaye, kuma ana ba da shawarar haɗa shi tare da motsa jiki mai ƙarfi.

(2). Buga mai kyau

Ƙimar aiki: Cikakken shimfiɗa ƙungiyar tsoka ta cinya ta baya da tsoka gastrocnemius maraƙi, inganta sassaucin ɗalibai, haɓaka motsin haɗin gwiwa, da kuma hana raunin wasanni yadda ya kamata.
Hanyar aiwatarwa da ƙididdiga: Tsaya tare da ƙafafu biyu gefe da gefe, ɗaga tafin hannunka sama da hannaye biyu, tashi da ƙafar hagu, haɗa ƙafar dama a gaba kuma buga ƙafarka zuwa sama, musanya tsakanin ƙafar hagu da dama. Lokacin harbawa, tsaya tsayi da ƙirji da kugu, haɗa yatsun ƙafar ƙafar ƙafa, hanzari bayan harbin kugu, kuma dage ƙafafunku lokacin faɗuwa. Harba ita ce ainihin dabarar ƙafa a cikin fasahar yaƙi.
Hankali: Lokacin yin aiki, kula da yanayin da ya dace, a hankali ƙara girma da ƙarfin bugun sama daga ƙasa zuwa babba, daga sannu zuwa sauri, kuma a hankali ƙara shi. Ƙaddamar da sau 20-30 / ƙungiya a madadin, tare da tazara na daƙiƙa 30, ƙungiyoyi 2-4 kowane lokaci, kuma kuyi ƙarin motsa jiki na gaba yayin motsi.

Multifunctional tsarin kayan aikin gymnastics na yara

4. Haɓaka dabarun haɗin kai ta hanyar madaidaitan motsa jiki

(1). Yi tafiya tare da sanya hannu a sassa daban-daban na ƙafar ƙafar gaba

Ƙimar aiki: Haɓaka ƙwarewar haɗin kai da ƙananan ƙarfin hannu. Hanyar yin aiki da ƙididdiga: Sanya hannunka a bayan bayanka, kai bayan bayanka, kuma ka haye kugu. Ɗaga hannuwanku gaba, sama, ko gefe, ko yin tafiya ta dabi'a da hannu ɗaya haye kugu da ɗayan hannun yana ɗaga gefe, sama, ko gaba. Tsaya jiki na sama a tsaye, a daidaita ƙirji a dabi'a, daidaita kugu, tafiya da ƙafar ƙafar gaba, da kiyaye diddige daga ƙasa. Ana amfani da wannan motsa jiki sau da yawa a ƙananan ayyukan tafiya, kuma yana da mahimmancin hanya don ƙarfafa madaidaicin matsayi da tafiya na halitta. Dangane da haɓaka da halayen haɓaka na ƙananan ɗalibai, ana iya amfani da wurare daban-daban na tafiya ƙafar ƙafa, wanda ke cike da nishaɗi a aikace.
Hankali: Mataki a ƙasa tare da ƙafar ƙafar gaba, kiyaye diddige daga ƙasa, kuma duba madaidaiciyar kugu don kiyaye daidaito. Gudun gaba a hankali yana ƙaruwa daga sannu zuwa sauri. Minti 1-2 a kowane rukuni, tare da tazara na minti 1, don ƙungiyoyi 3-4.

(2). Shura da mari a ƙarƙashin tsumma

Ƙimar aiki: Haɓaka ikon daidaita gaɓoɓin gaɓoɓin ɗalibai na sama da na ƙasa, yin amfani da kugu da ƙarfin ciki, da haɓaka haɓaka halayensu masu mahimmanci.
Hanyar gwadawa da ambato: Tare da tallafin ƙafa ɗaya, lokacin tashi, lanƙwasa gwiwa kuma yi amfani da ƙafar gaba don yin ƙarfi. Yi tsalle daga ƙasa, kunna ƙafafu da cinya don yin ƙarfi, buga yatsu zuwa sama, kuma lokacin da ƙafafu suka juya zuwa matsayi mafi girma, yi amfani da hannaye biyu don buga hips tare da babban dabino. Sauƙaƙe da sauri daga ƙafafu masu juyawa zuwa goyan bayan motsa jiki na musayar ƙafa bayan saukowa a ƙasa. Ana amfani da wannan hanyar motsa jiki don ayyukan dumama a wasanni daban-daban, wanda zai iya canzawa daga harbi a wuri zuwa mari a cikin tsutsa.
Hankali: Lokacin harbawa, kiyaye jikin na sama a tsaye kuma ku karkata kafafu sama da digiri 90. Yi shura tare da maɓalli na ƙafafu, tafa kwatangwalo sau 30-40 kowace ƙungiya, tare da tazara na daƙiƙa 30, kowane lokaci a cikin ƙungiyoyi 3-5. Bisa ga ainihin iyawar mai aikin, ya kamata yawan bugun bugun ya canza daga sannu zuwa sauri, bin ka'idar ci gaba a hankali, da kuma canzawa daga yin aiki a wurin zuwa yin aiki yayin motsi bayan zama gwani.