Darussa don inganta daidaito a gymnastics

Kwarewar daidaito muhimmin abu ne na daidaiton jiki da ci gaban motsi, wanda shine ikon daidaitawa da kiyaye yanayin jiki na yau da kullun yayin motsi ko ƙarfin waje. Motsa jiki na daidaito na yau da kullun na iya inganta aikin gabobin daidaitawa, haɓaka lafiyar jiki kamar ƙarfi, tsalle, daidaitawa, da sassauci, inganta daidaiton motsi, da kuma haɓaka ƙarfin zuciya na ɗalibai, jarumtaka, da ƙuduri. Motsa jiki na daidaito aiki ne wanda ke rage saman tallafi kuma yana inganta ikon sarrafa tsakiyar nauyi na jiki, wanda aka raba zuwa motsa jiki mai ƙarfi da motsa jiki mai tsauri. Motsa jiki na daidaito ga ɗaliban firamare da sakandare ya kamata su fi mai da hankali kan motsa jiki mai ƙarfi kuma a ƙara musu motsa jiki mai tsauri.

Sandunan Gymnastics Masu Daidaitawa

1, Inganta ƙarfi da inganci ta hanyar daidaita motsa jiki

(1). Skutsewa mai tallafawa ƙafa ɗaya

Darajar aiki: Yin motsa jiki a ƙafa yana da tasiri mai mahimmanci wajen inganta ƙarfin tsokoki na quadriceps da tsokoki na cinya.
Hanyar atisaye da ambato: tallafin ƙafa ɗaya, jikin sama a tsaye, hannaye suna faɗuwa ta halitta; Lokacin da aka lanƙwasa ƙafar tallafi kuma aka tsugunna, haɗin gwiwa ya kamata ya lanƙwasa ƙasa da digiri 135. Ya kamata a miƙa ƙafar mai juyawa gaba daga ƙasa, yayin da jikin sama ya kamata ya ɗan jingina gaba kaɗan. Hannun ya kamata su buɗe ta halitta daga ƙasa zuwa sama don kiyaye daidaito. Lokacin tsugunnawa, haɗin gwiwa na jiki ya kamata a miƙe gaba ɗaya, kuma ciki ya kamata a rufe shi kuma kugu ya kasance a tsaye. Aikin tallafawa squats na iya ɗaukar nau'in gasar "Golden Rooster Independence", inda mutum zai iya lura da wanda ya yi squat sau da yawa a cikin takamaiman lokacin, ko kuma wanda ya dage na tsawon lokaci a irin wannan salon. Ana amfani da aikin ƙafa na skeeting skating, wasannin kankara, da kuma fasahar yaƙi sosai a cikin wannan motsi.
Hankali: Ya kamata a daidaita motsin gaɓoɓin sama da na ƙasa, kuma ya kamata a yi motsa jiki a jere, sannan a yi motsa jiki a jere. Sau 8-10 a kowace ƙungiya, tare da tazara na daƙiƙa 30, tare da ƙungiyoyi 3-5 a kowace zaman. Masu aikin da ke da ƙarancin ƙarfin daidaitawa za su iya fara motsa jiki da hannu ɗaya suna tallafawa bango, tare da buƙatun motsi iri ɗaya.

(2). Jiki a mike na hagu da dama yana birgima

Darajar aiki: Haɓaka ƙarfin tsakiya a cikin kugu da ciki, wanda ya dace da ɗalibai a kowane mataki don amfani.

Hanyar da aka bi wajen yin atisaye da kuma ambato: Kwanta a tsaye a kan matashin kai, kafafu a mike, diddige a ƙasa, hannuwa a ɗaga (ko a sanya a gefe, ko kuma a lankwasa gwiwar hannu a gaban ƙirji). Mirgina zuwa hagu (dama) da tsakiyar nauyi na jiki, yi amfani da ƙarfin juyawa a kan kafadu da kwatangwalo don motsa jiki ya yi birgima sau ɗaya, sannan a koma akasin haka. Wannan motsi ana amfani da shi a cikinGymnasticsdabarun kamar birgima da juyawa.
Hankali: Lokacin birgima, a haɗa ƙafafunku wuri ɗaya, a miƙe gwiwoyinku, sannan a matsa ƙafafunku. Za ku iya yin atisaye ta amfani da maƙallan haɗin idon ƙafa. Makonni 6-8 ga kowane rukuni, tare da tazara na daƙiƙa 30, tare da ƙungiyoyi 3-5 a kowane zaman. Ya kamata a daidaita ɗaliban shekaru daban-daban da matakai bisa ga ainihin yanayinsu.

Ƙarin kayan aikin motsa jiki na LDK

2, Haɓaka ƙarfin tsalle ta hanyar motsa jiki mai daidaito

(1). Tsalle da ƙafa ɗaya yayin motsi

Darajar aiki: Motsa ƙarfin tsokoki na ƙafa da kugu da ciki, kuma yana da tasiri mai mahimmanci akan haɓaka ƙwarewar tsalle.
Hanyar atisaye da ambato: Da taimakon ƙafa ɗaya, lanƙwasa gwiwa lokacin tashi, rage tsakiyar nauyi, yi amfani da ƙarfi a kan gaba, tsalle gaba da sama, juya ƙafar da kyau kuma ja sama, daidaita hannayen don kiyaye daidaito, da kuma sauyawa daga saukowa daga diddige zuwa saukar ƙafa gaba ɗaya lokacin sauka, lanƙwasa gwiwa zuwa matashin kai. Ɗaliban aji na ƙasa za su iya yin atisayen wasannin "jirgin ƙasa tuƙi" da "yaƙi da zakara", yayin da ɗaliban aji na sama za su iya tsallake shinge na wani tsayi yayin atisaye, wanda ba wai kawai yana ƙara nishaɗin atisaye ba har ma yana inganta ingancin atisaye. Ana amfani da wannan darasi sau da yawa a cikin wasannin tsalle-tsalle a cikin wasanni.
Hankali: Lokacin da kake tashi, ka miƙe ƙafafunka sama don yin ƙarfi, ka naɗe 'yan mangwaronka ta halitta, daidaita gaɓoɓinka na sama da na ƙasa, sannan ka durƙusa gwiwoyinka zuwa matashin kai lokacin da kake sauka. A daidaita tsakanin ƙafafuwa, sau 10-20 a kowace ƙungiya, tare da tazara na daƙiƙa 30, don ƙungiyoyi 2-3. Ana iya yin gyare-gyare bisa ga ainihin yanayin mai aikin, a hankali yana ci gaba.

(2). Tsalle sama da ƙasa da manyan matakai da ƙafafu biyu a jere

Daraja ta Aiki: Ci gaba da yin tsalle sama da ƙasa da matakai masu tsayi da ƙafafu biyu ba wai kawai yana haɓaka ƙwarewar tsalle-tsalle na ɗalibai ba, har ma yana ƙara ƙarfin ƙafafu, saurin gudu, da haɗin kai, yana haɓaka ƙarfin ƙarfin jarumtaka da ƙuduri.
Hanyar Aiki da Ambato: Buɗe ƙafafunka ta halitta, durƙusa gwiwoyinka, jingina jikinka na sama kaɗan, sannan ka ɗaga hannuwanka baya. Sannan ka juya hannuwanka gaba da sama da ƙarfi, yayin da kake tura ƙafafunka ƙasa da ƙarfi, da sauri ka yi tsalle sama da ƙasa (matakan), sannan ka durƙusa gwiwoyinka don kwantar da hankalinka. Lokacin da kake tsalle zuwa ƙasa, fara sanya diddigenka a ƙasa, yayin da kake durƙusa gwiwoyinka don kwantar da hankali da kuma kula da daidaito. Ana iya amfani da tsalle-tsalle na ƙafafu biyu a matsayin hanya don tsayawa tsayin tsalle da sauka.
Hankali: Motsin tsalle-tsalle sama da ƙasa suna ci gaba da tafiya. Tsawon matakai 30-60cm, sau 10-20 a kowace ƙungiya, tare da tazara ta minti 1, ga ƙungiyoyi 3-5. Ya kamata a daidaita tsayi da nisan tsalle na matakan bisa ga ainihin ƙwarewar ɗaliban, a kula da aminci, kuma kada a yi wasa a ƙasa mai tauri. Ya kamata ɗaliban ƙananan aji su sanya tabarmi a gaban matakala don kare lafiya yayin atisaye.

sandunan motsa jiki marasa daidaito na yara na siyarwa

3, Samar da sassauci ta hanyar Darussa Masu Daidaituwa

(1). Daidaiton salon Yan

Darajar Aiki: Ƙirƙirar sassaucin masu aiki na iya taimakawa sosai wajen inganta ƙarfin tsokoki na ƙasan baya.
Hanyar yin atisaye da ambato: Tsaya a tsaye, a hankali a ɗaga ƙafa ɗaya a baya, a lanƙwasa saman jikin gaba, sannan idan aka ɗaga ƙafar baya zuwa matsayi mafi girma, a ɗaga kai da ƙirji sama don samar da daidaiton matsayi na tallafawa ƙafa ɗaya da ɗaga hannu a gefe. Ana amfani da daidaiton salon Yan a yawancin lokutaGymnastics, fasahar yaƙi, da sauran abubuwan da suka faru.
Hankali: Ɗaga ƙafafuwa da farko, sannan a lanƙwasa saman jikin gaba, sannan a yi amfani da tafin ƙafafuwa da yatsun kafa don sarrafa tsakiyar nauyi na jiki. Lokacin ɗaga ƙafafuwa na baya zuwa matsayi mafi girma, a kula da daidaiton matsayi na daƙiƙa 2-3. A yi amfani da ƙafafuwa masu juyawa, 10-20s ga kowace ƙungiya, tare da tazara na daƙiƙa 20, ga ƙungiyoyi 4-6. Daidaito salon Yan motsa jiki ne mai tsayawa, kuma ana ba da shawarar a haɗa shi da motsa jiki masu motsi.

(2). Kwallaye masu kyau

Darajar Aiki: Miƙe tsokar cinya ta baya da tsokar gastrocnemius ta maraƙi gaba ɗaya, inganta sassaucin ɗalibai, haɓaka motsi na haɗin gwiwa, da kuma hana raunin wasanni yadda ya kamata.
Hanyar atisaye da ambato: Tsaya da ƙafafu biyu gefe da gefe, ɗaga tafukan hannunka biyu, taku sama da ƙafar hagu, ɗaga ƙafar dama gaba sannan ka ɗaga ƙafar sama, kana juyawa tsakanin ƙafafuwan hagu da dama. Lokacin da kake harbawa, tsaya tsayi da ƙirjinka da kugu, ka ɗaga yatsun hannunka, ka hanzarta bayan ka yi bugun kugu, sannan ka matsa ƙafafunka lokacin faɗuwa. Harbawa ita ce dabarar ƙafa ta asali a fannin fasahar yaƙi.
Hankali: Lokacin atisaye, a kula da tsayuwa mai kyau, a hankali a ƙara girma da ƙarfin bugun sama daga ƙasa zuwa sama, daga jinkiri zuwa sauri, sannan a hankali a ƙara shi. A yi bugun sau 20-30/rukuni a jere, tare da tazara na daƙiƙa 30, a yi ƙungiyoyi 2-4 a kowane lokaci, sannan a yi ƙarin motsa jiki na harbi gaba yayin motsi.

Tsarin kayan aikin motsa jiki na yara masu aiki da yawa

4, Haɓaka ƙwarewar daidaitawa ta hanyar motsa jiki mai daidaito

(1). Tafiya da hannuwa a sassa daban-daban na gaban ƙafa

Darajar Aiki: Haɓaka ƙwarewar daidaitawa da ƙarfin ƙafafu na ƙasa. Hanyar atisaye da ambato: Sanya hannuwanku a bayan bayanku, kai a bayan bayanku, kuma ku tsallaka kugu. Ɗaga hannuwanku gaba, sama, ko gefe, ko kuma yin tafiya ta halitta da hannu ɗaya a tsallaka kugu da ɗayan hannun yana ɗaga gefe, sama, ko gaba. Ajiye jikin sama a tsaye, a miƙe ƙirji ta halitta, a miƙe kugu, a yi tafiya da ƙafafu na gaba, a yi tafiya da ƙafafu na gaba, a ci gaba da riƙe diddige a ƙasa. Ana amfani da wannan motsa jiki sau da yawa a cikin ayyukan tafiya na ƙananan matakai, kuma hanya ce mai mahimmanci don ƙarfafa daidaitaccen matsayi da tafiya ta halitta. Dangane da halayen girma da haɓaka ɗaliban ƙananan matakai, ana iya amfani da wurare daban-daban na tafiya ta gaba, wanda ke cike da nishaɗi a aikace.
Hankali: Taka ƙasa da ƙafar gaba, ka riƙe diddige daga ƙasa, sannan ka kalli kugu kai tsaye don kiyaye daidaito. Saurin gaba yana ƙaruwa a hankali daga jinkirin zuwa sauri. Minti 1-2 ga kowace ƙungiya, tare da tazara ta minti 1, ga ƙungiyoyi 3-4.

(2). Shura da mari a ƙarƙashin ƙugu

Darajar Aiki: Haɓaka ƙwarewar haɗin gwiwa tsakanin ɗalibai a sama da ƙasa, motsa jiki a kugu da ciki, da kuma haɓaka haɓaka halayensu masu mahimmanci.
Hanyar atisaye da ambato: Da taimakon ƙafa ɗaya, lokacin da za a ɗaga ƙafa, a lanƙwasa gwiwa a yi amfani da gaban ƙafa don yin ƙarfi. A yi tsalle daga ƙasa, a juya ƙafafu da cinyoyi don yin ƙarfi, a yi ta bugun yatsun ƙafa sama, kuma idan ƙafafu suka yi sama zuwa mafi tsayi, a yi amfani da hannuwa biyu don buga kwatangwalo da tafin hannu mai tsayi. A hankali a canza daga ƙafafu masu juyawa zuwa motsa jiki na musayar ƙafa bayan an sauka a ƙasa. Wannan hanyar motsa jiki ana amfani da ita ne don ayyukan ɗumama jiki a wasanni daban-daban, waɗanda za su iya canzawa daga bugun ƙafa zuwa bugun ƙafa.
Hankali: Lokacin da ake yin harbi, a ajiye jikin sama a tsaye sannan a juya kafafu sama da digiri 90. A yi ta juyawa da kafafu a hankali, a tafa kwatangwalo sau 30-40 a kowace kungiya, tare da tazara na dakika 30, a kowane lokaci a cikin kungiyoyi 3-5. Dangane da iyawar mai aikin, yawan bugun ya kamata ya canza daga jinkirin zuwa sauri, bin ka'idar ci gaba a hankali, da kuma canzawa daga yin atisaye a wurin zuwa yin atisaye yayin da ake motsawa bayan an ƙware.