Kuthekera koyenera ndi chinthu chofunikira kwambiri pakukhazikika kwa thupi komanso kakulidwe kakuyenda, komwe ndi kuthekera kosintha ndikusunga kaimidwe kabwino ka thupi pakasuntha kapena mphamvu zakunja. Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kuti ziwalo zolimbitsa thupi zigwire bwino ntchito, kulimbitsa thupi monga mphamvu, kudumpha, kugwirizanitsa, ndi kusinthasintha, kumapangitsa kuti aziyenda bwino, komanso kumapangitsa ophunzira kukhala odekha, olimba mtima, komanso otsimikiza. Kuchita masewera olimbitsa thupi ndi kuchitapo kanthu komwe kumachepetsa kuthandizira pamwamba ndikuwongolera mphamvu ya mphamvu yokoka ya thupi, kugawidwa muzochita zolimbitsa thupi komanso zolimbitsa thupi. Zochita zolimbitsa thupi za ana asukulu za pulaimale ndi kusekondale ziyenera kuyang'ana kwambiri masewera olimbitsa thupi komanso kuwonjezeredwa ndi masewera olimbitsa thupi osasunthika.
Mipiringidzo Yofanana ya Gymnastics Parallel Bars
1, Kukulitsa mphamvu ndi khalidwe mwakuchita masewera olimbitsa thupi
(1). Single mwendo wothandizira squat
Phindu logwira ntchito: Kuchita mphamvu za mwendo kumakhudza kwambiri kulimbitsa mphamvu za quadriceps ndi hamstring minofu m'ntchafu.
Yesani njira ndi mawu: kuthandizira phazi limodzi, kumtunda kwa thupi, mikono ikugwa; Pamene mwendo wothandizira wapindika ndikugwedezeka, bondo liyenera kupindika osachepera madigiri 135. Mwendo wogwedezeka uyenera kutambasulidwa kutsogolo kuchokera pansi, pamene thupi lakumwamba liyenera kutsamira patsogolo pang'ono. Mikono iyenera kutseguka kuchokera pansi mpaka pamwamba kuti ikhale yolimba. Pochita squat, chiuno ndi mawondo a thupi ayenera kuwongoka mokwanira, ndipo mimba iyenera kutsekedwa ndipo chiuno chiyenera kukhala chowongoka. Mchitidwe wothandizira squats ukhoza kutengera mawonekedwe a mpikisano wa "Golden Rooster Independence", kumene munthu angayang'ane omwe amawombera nthawi zambiri mkati mwa nthawi yotchulidwa, kapena amene amapirira kwa nthawi yayitali pamtundu womwewo. Masewera otsetsereka otsetsereka, masewera oundana, ndi masewera a karati amagwiritsidwa ntchito kwambiri pochita masewerawa.
Chidziwitso: Kusuntha kwa miyendo yakumtunda ndi yapansi kuyenera kulumikizidwa, kamvekedwe kake kayenera kukhala kofanana, ndipo miyendo iyenera kuchitidwa mosinthana. Nthawi 8-10 pagulu, ndi nthawi ya masekondi 30, ndi magulu 3-5 pa gawo lililonse. Othandizira omwe ali ndi luso locheperako amatha kuyamba kuyeserera ndi dzanja limodzi lothandizira khoma, ndi zofunikira zoyenda zomwezo.
(2). Kumanzere ndi kumanja molunjika thupi likugudubuzika
Phindu logwira ntchito: Kukulitsa mphamvu zapakati pachiuno ndi pamimba, zoyenera kuti ophunzira azigwiritsa ntchito pamlingo uliwonse.
Njira yoyeserera ndi mawu otchulira: Gona mowongoka pamtsamiro, miyendo yowongoka, zidendene kuchokera pansi, mikono yokweza (kapena kuyika m'mbali, kapena kupinda zigongono kutsogolo kwa chifuwa). Pereka kumanzere (kumanja) ndi pakati pa mphamvu yokoka ya thupi, gwiritsani ntchito mphamvu yogwedeza mapewa ndi m'chiuno kuti muthamangitse thupi kuti ligubuduze kamodzi, ndikubwereranso kwina. Kusuntha uku kumagwiritsidwa ntchito kwambiriMasewera olimbitsa thupinjira monga kugudubuza ndi kutembenuka.
Chenjerani: Mukamagudubuza, sungani miyendo yanu pamodzi, tambasulani mawondo anu, ndipo gwirani mapazi anu. Mutha kuyesa kugwiritsa ntchito zida zolumikizira mafupa a akakolo. Masabata a 6-8 pagulu, ndi nthawi ya masekondi 30, ndi magulu 3-5 pa gawo lililonse. Ophunzira amisinkhu yosiyanasiyana ndi milingo ayenera kusinthidwa malinga ndi momwe alili.
Zida zambiri zochitira masewera olimbitsa thupi za LDK
2, Kukulitsa luso lodumphadumpha pogwiritsa ntchito masewera olimbitsa thupi
(1). Kudumpha ndi phazi limodzi panthawi yoyenda
Mtengo wogwirira ntchito: Gwiritsani ntchito mphamvu za mwendo ndi m'chiuno ndi m'mimba, ndipo zimakhudza kwambiri luso lodumpha.
Yesetsani njira ndi mawu: Ndi chithandizo cha phazi limodzi, pindani bondo pamene mukunyamuka, tsitsani pakati pa mphamvu yokoka, yesetsani mphamvu yokoka, yesetsani kutsogolo ndi mmwamba, gwedeza mwendo wanu bwino ndi kukokera mmwamba, gwirizanitsani mikono kuti ikhale yokhazikika, ndi kusintha kuchokera ku chidendene chotsetsereka kupita kumtunda wathunthu pamene mukutera, pindani bondo kuti likhale khushoni. Ophunzira a m’magiredi otsika amatha kuchita masewera a “masitima oyendetsa sitima” ndi “atambala omenyana” mochulukira, pamene ophunzira a m’magiredi apamwamba amatha kudumpha zopinga za utali winawake panthawi yochita masewera olimbitsa thupi, zomwe sizimangowonjezera chisangalalo cha mchitidwewo komanso zimakulitsa luso la kuchita. Zochita zimenezi nthawi zambiri zimagwiritsidwa ntchito podumpha zochitika m'maseŵera.
Chidziwitso: Mukanyamuka, gwedezani miyendo yanu m'mwamba kuti mugwiritse ntchito mphamvu, pindani ana a ng'ombe mwachilengedwe, gwirizanitsani miyendo yanu yakumtunda ndi yakumunsi, ndipo pindani mawondo anu kuti mutsike mukatera. Kusinthasintha pakati pa miyendo, nthawi 10-20 pagulu, ndi nthawi ya 30 yachiwiri, kwa magulu a 2-3. Kusintha kungapangidwe malinga ndi momwe dokotala alili, pang'onopang'ono kupita patsogolo.
(2). Lumphani mmwamba ndi pansi masitepe okwera ndi mapazi onse motsatana
Kagwiridwe ka ntchito: Kupitirizabe kudumpha masitepe okwera ndi mapazi onse awiri sikumangokulitsa luso lodumpha la ophunzira, komanso kumawonjezera mphamvu zawo zapansi, kulimba mtima, ndi kugwirizana, kukulitsa kulimba mtima ndi kutsimikiza mtima kwawo.
Njira yoyeserera ndi mawu ofotokozera: Tsegulani mapazi anu mwachibadwa, pindani mawondo anu, tsamirani thupi lanu lakumtunda patsogolo pang'ono, ndikukweza manja anu kumbuyo. Kenaka gwedezani manja anu kutsogolo ndi mmwamba mwamphamvu, pamene mukukankhira mapazi anu pansi, mwamsanga kudumphani mmwamba ndi pansi (masitepe), ndipo pindani mawondo anu kuti mugone. Mukadumphira pansi, ikani zidendene zanu pansi poyamba, kwinaku mukuweramitsa mawondo anu kuti musamayende bwino. Kudumphadumpha kwa mapazi awiri mosalekeza kungagwiritsidwe ntchito ngati chizolowezi choyima kudumpha ndikutera.
Chenjerani: Kusuntha kodumphira mmwamba ndi pansi kumakhala kosalekeza. Masitepe kutalika 30-60cm, 10-20 nthawi pa gulu, ndi imeneyi ya 1min, kwa 3-5 magulu. Kutalika ndi kudumpha kwa masitepe kuyenera kusinthidwa malinga ndi luso lenileni la ophunzira, tcherani khutu ku chitetezo, ndipo musamachite molimba. Ophunzira a m'kalasi yotsika ayenera kuyika mateti kutsogolo kwa masitepe otetezera chitetezo panthawi yophunzira.
3, Kukulitsa Kusinthasintha mwa Kuchita Zolimbitsa Thupi
(1). Yan style balance
Phindu logwira ntchito: Kukulitsa kusinthasintha kwa akatswiri kungathandize kwambiri kupititsa patsogolo mphamvu za minofu ya m'munsi.
Yesetsani njira ndi mawu: Imani molunjika, pang'onopang'ono kwezani mwendo umodzi kumbuyo, pindani kumtunda kwa thupi, ndipo pamene mwendo wakumbuyo wakwezedwa pamalo apamwamba, kwezani mutu ndi chifuwa mmwamba kuti mupange malo oyenera a chithandizo cha mwendo umodzi ndi kukweza mbali ya mkono. Yan style balance imagwiritsidwa ntchito kwambiriMasewera olimbitsa thupi, masewera a karati, ndi zochitika zina.
Chenjerani: Kwezani miyendo kaye, kenaka pindani kumtunda kwa thupi, ndipo gwiritsani ntchito nsonga ndi zala kuwongolera pakati pa mphamvu yokoka ya thupi. Mukakweza miyendo yakumbuyo pamalo apamwamba kwambiri, khalani ndi malo oyenera kwa masekondi 2-3. Yesetsani kusinthana miyendo, 10-20s pa gulu, ndi mphindi 20, kwa magulu 4-6. Yan style balance ndi masewera olimbitsa thupi osasunthika, ndipo tikulimbikitsidwa kuti muphatikize ndi masewera olimbitsa thupi othandizira.
(2). Kukankha koyenera
Phindu logwira ntchito: Tambasulani bwino gulu la minofu yapambuyo ya ntchafu ndi minofu ya ng'ombe ya gastrocnemius, kupititsa patsogolo kusinthasintha kwa ophunzira, kumapangitsanso kuyenda kwamagulu, komanso kupewa kuvulala kwamasewera.
Njira yoyeserera ndi mawu otchulira: Imani ndi miyendo yonse mbali ndi mbali, kwezani manja anu molunjika ndi manja onse awiri, kukwera ndi phazi lanu lakumanzere, kokerani phazi lanu lakumanja kutsogolo ndikukankhira mmwamba mwendo wanu mmwamba, kusinthana pakati pa kumanzere ndi kumanja. Mukakankha, imirirani motalika ndi chifuwa ndi m'chiuno, gwirizani zala zanu, thamangani mukamenya m'chiuno mwanu, ndipo gwirani mapazi anu mukagwa. Kukankha ndi njira yoyambira mwendo mu masewera a karati.
Chisamaliro: Pochita masewera olimbitsa thupi, khalani ndi kaimidwe koyenera, pang'onopang'ono muwonjezere matalikidwe ndi mphamvu ya kukankha mmwamba kuchokera pansi mpaka pamwamba, kuchokera pang'onopang'ono mpaka mofulumira, ndikuwonjezera pang'onopang'ono. Yambani nthawi 20-30 / gulu mosinthana, ndikudutsa masekondi 30, magulu 2-4 nthawi iliyonse, ndikuchita masewera olimbitsa thupi opitilira patsogolo poyenda.
4. Kukulitsa luso lolumikizana pogwiritsa ntchito masewera olimbitsa thupi
(1). Yendani ndi manja atayikidwa mbali zosiyanasiyana za kutsogolo
Mtengo wogwirira ntchito: Kukulitsa luso lolumikizana komanso kulimba kwa miyendo. Njira yoyeserera ndi mawu: Ikani manja anu kumbuyo kwanu, mutu kumbuyo kwanu, ndikuwoloka m'chiuno. Kwezani manja anu kutsogolo, mmwamba, kapena chammbali, kapena yendani mwachilengedwe ndi dzanja limodzi kudutsa m'chiuno ndipo lina likuchita mbali, mmwamba, kapena kutsogolo. Sungani kumtunda kwa thupi, mwachibadwa kuwongolera chifuwa, kuwongolera chiuno, kuyenda ndi phazi, ndi kusunga zidendene pansi. Zochita izi nthawi zambiri zimagwiritsidwa ntchito poyenda m'makalasi otsika, komanso ndi njira yofunikira yolimbikitsira kaimidwe koyenera komanso kuyenda kwachilengedwe. Malingana ndi kukula ndi chitukuko cha ophunzira a m'makalasi otsika, madera osiyanasiyana akuyenda kutsogolo angagwiritsidwe ntchito, omwe ali odzaza ndi zosangalatsa pochita.
Chenjerani: Yendani pansi ndi phazi lakutsogolo, sungani chidendene pansi, ndipo yang'anani m'chiuno molunjika kuti mukhalebe bwino. Liwiro lakutsogolo limawonjezeka pang'onopang'ono kuchokera pang'onopang'ono kupita kuchangu. Mphindi 1-2 pagulu, ndi mphindi imodzi, kwa magulu 3-4.
(2). Kumenya ndi mbama pansi pa khwangwala
Phindu la ntchito: Kukulitsa luso la ophunzira lolumikizana kumtunda ndi kumunsi kwa miyendo, kugwiritsa ntchito m'chiuno ndi m'mimba mwawo mphamvu, ndikulimbikitsa kukulitsa makhalidwe awo okhudzidwa.
Njira yoyeserera ndi mawu: Ndi chithandizo cha phazi limodzi, ponyamuka, pindani bondo ndikugwiritsa ntchito phazi lakutsogolo kulimbikitsa. Lumphani kuchokera pansi, gwedezani miyendo ndi ntchafu kuti mugwiritse ntchito mphamvu, tambani zala zala m'mwamba, ndipo pamene miyendo ikugwedezeka kufika pamtunda wapamwamba, gwiritsani ntchito manja onse awiri kuti mugunde m'chiuno ndi kanjedza lalitali. Sinthani mwachangu kuchoka pamiyendo yogwedezeka kupita ku zolimbitsa thupi zosinthira miyendo mukatera pansi. Njira yolimbitsa thupi imeneyi imagwiritsidwa ntchito kwambiri pochita masewera olimbitsa thupi osiyanasiyana, omwe amatha kusintha kuchokera ku kukankha m'malo kupita kumenya mbama.
Chenjerani: Mukakankha, sungani thupi lakumtunda mowongoka ndikugwedeza miyendo pamwamba pa madigiri 90. Yambani ndi kusinthasintha miyendo, omberani m'chiuno nthawi 30-40 pagulu, ndi nthawi ya masekondi 30, nthawi iliyonse m'magulu 3-5. Malinga ndi luso lenileni la sing’anga, kumenya kukankha pafupipafupi kuyenera kusintha kuchoka pang’onopang’ono kupita kofulumira, potsatira mfundo yoti munthu apite patsogolo pang’onopang’ono, ndi kusintha kuchoka pakuchita m’malo n’kumachita zinthu pamene akuyenda atakhala waluso.
Wosindikiza:
Nthawi yotumiza: Jun-28-2024
