Imyitozo yo kunoza uburinganire muri siporo

Ubushobozi bwo kuringaniza umubiri ni ikintu cy'ingenzi mu gutuma umubiri uhora uhagaze neza kandi ukagira imikorere myiza, ari nacyo gituma umubiri uhora uhagaze neza mu gihe cyo kugenda cyangwa imbaraga zo hanze. Imyitozo ngororamubiri isanzwe ishobora kunoza imikorere y'ingingo zigororotse, guteza imbere ubuzima bwiza bw'umubiri nko gukomera, gusimbuka, guhuza umubiri, no koroshya imikorere, kunoza uburyo bwo kugenda neza, no guteza imbere ubushake bw'abanyeshuri bwo gutuza, ubutwari, no gufata icyemezo. Imyitozo ngororamubiri ni igikorwa kigabanya imbaraga zo gushyigikira umubiri no kunoza ubushobozi bwo kugenzura hagati y'umubiri, bigabanyijemo imyitozo ngororamubiri ihamye n'imyitozo ngororamubiri ihamye. Imyitozo ngororamubiri ku banyeshuri bo mu mashuri abanza n'ayisumbuye igomba kwibanda cyane ku myitozo ngororamubiri ihamye kandi ikongerwamo imyitozo ngororamubiri ihamye.

Utubari two mu rwego rwo hejuru twa siporo (gymnastics) dushobora guhindurwa

1, Guteza imbere imbaraga n'ubuziranenge binyuze mu myitozo ngororamubiri iringaniye

(1). Gufata amaguru rimwe gusa kugira ngo ukomeze guhagarara

Akamaro k'imikorere: Kwitoza gukomera kw'amaguru bigira ingaruka zikomeye mu kunoza imbaraga z'imitsi ya quadriceps n'imitsi ya tendon mu bibero.
Uburyo bwo kwitoza n'inyito: gushyigikira ikirenge kimwe, igice cyo hejuru cy'umubiri kigororotse, amaboko arambarara mu buryo busanzwe; Iyo ukuguru gushyigikiwe gupfukamye no gupfukamye, ingingo y'ivi igomba gupfukamye munsi ya dogere 135. Ukuguru guhindagurika kugomba kuramburirwa imbere uhereye hasi, mu gihe igice cyo hejuru cy'umubiri kigomba gupfukamye gato imbere. Amaboko agomba gufunguka mu buryo busanzwe kuva hasi kugera hejuru kugira ngo akomeze kuringaniza. Mu gihe cyo gupfukamye, ingingo z'ikibuno n'iz'ivi by'umubiri bigomba kugororoka neza, kandi inda igomba gufungwa kandi ikibuno kigomba kuba gihagaze. Imyitozo yo gushyigikira gupfukamye ishobora gukoresha irushanwa rya "Golden Rooster Independence", aho umuntu ashobora kureba upfukamye inshuro nyinshi mu gihe cyagenwe, cyangwa ukomeza igihe kirekire mu buryo bumwe. Imikino yo gusiganwa ku maguru, siporo yo ku rubura, n'imikino yo kurwana ikoreshwa cyane muri ubu buryo.
Icyitonderwa: Ingendo z'amaguru yo hejuru n'ayo hasi zigomba guhuzwa, injyana igomba kuba ihamye, kandi amaguru agomba gukorerwa imyitozo mu buryo bunyuranye. Inshuro 8-10 kuri buri tsinda, hamwe n'intera y'amasegonda 30, hamwe n'amatsinda 3-5 kuri buri myitozo. Abakora imyitozo bafite ubushobozi buke bwo kuringaniza bashobora gutangira imyitozo bakoresheje ukuboko kumwe bashyigikiye urukuta, hamwe n'ibisabwa bimwe mu ngendo.

(2). Umubiri ugororotse n'ibumoso ugenda ugororotse

Akamaro k'imikorere: Guteza imbere imbaraga zo mu nda no mu kibuno, bibereye abanyeshuri bo mu nzego zose.

Uburyo bwo kwitoza no kuvuga: Lara uhagaze ku musego, amaguru agororotse, agatsinsino kavuye hasi, amaboko azamurwa (cyangwa ashyizwe ku ruhande, cyangwa inkokora zipfukamye imbere y'igituza). Zingura ibumoso (iburyo) hamwe n'imbaraga z'umubiri, koresha imbaraga zo kuzunguruka ku bitugu no ku matako kugira ngo utere umubiri kunyeganyega rimwe, hanyuma ugaruke mu cyerekezo gitandukanye. Iyi ngendo ikunze gukoreshwa muriImyitozo ngororamubiritekiniki nko kuzunguruka no guhindukira.
Icyitonderwa: Mu gihe uzunguruka, komeza amaguru yawe afatanye, gorora amavi yawe, kandi unanize ibirenge byawe. Ushobora kwitoza gukoresha uburyo bwo gupfuka ingingo z'akaguru. Ibyumweru 6-8 kuri buri tsinda, hamwe n'amasegonda 30, hamwe n'amatsinda 3-5 kuri buri somo. Abanyeshuri b'imyaka n'urwego bitandukanye bagomba guhindurwa bitewe n'imimerere yabo nyayo.

Ibindi bikoresho bya gymnastics bya LDK

2, Guteza imbere ubushobozi bwo gusimbuka binyuze mu myitozo ngororamubiri iringaniye

(1). Gusimbuka ku kirenge kimwe mu gihe cyo kugenda

Akamaro k'imikorere: Imyitozo ngororamubiri ikomeye y'amaguru, ikibuno n'imitsi yo mu nda, kandi bigira ingaruka zikomeye ku iterambere ry'ubushobozi bwo gusimbuka.
Uburyo bwo kwitoza n'inyito: Ukoresheje ikirenge kimwe, pfukama ivi mugihe uhaguruka, umanure hagati y'imbaraga rukuruzi, koresha imbaraga ku gice cy'imbere, usimbuke imbere kandi uzamure, zunguza ukuguru neza hanyuma ukure hejuru, huza amaboko kugira ngo ukomeze kuringaniza, kandi uva ku kumanuka ku gatsinsino ujya ku kumanuka ku kirenge cyose mugihe umanuka, upfuka ivi ugere ku musego. Abanyeshuri bo mu mwaka wo hasi bashobora kwitoza imikino yo "gutwara imodoka" no "kurwana n'inkoko" cyane, mu gihe abanyeshuri bo mu mwaka wo hejuru bashobora gusimbuka inzitizi z'uburebure runaka mugihe cy'imyitozo, ibyo bikongera ibyishimo by'imyitozo gusa ahubwo binanongera imikorere myiza. Iyi myitozo ikunze gukoreshwa mu mikino yo gusimbuka muri siporo.
Icyitonderwa: Mu gihe uhaguruka, zunguza amaguru yawe hejuru kugira ngo ukoreshe imbaraga, zunguza inyana zawe mu buryo busanzwe, huza amaguru yo hejuru n'ayo hasi, kandi upfukame amavi yawe kugira ngo agere ku musego mu gihe ugwa. Usimburanye hagati y'amaguru, inshuro 10-20 kuri buri tsinda, hamwe n'amasegonda 30, ku matsinda 2-3. Guhinduranya bishobora gukorwa hakurikijwe uko umuganga ahagaze, bigatera imbere buhoro buhoro.

(2). Simbuka uzamuke umanuka intambwe ndende ibirenge byombi bikurikiranye

Akamaro k'imikorere: Gukomeza kwitoza gusimbuka no kumanuka intambwe ndende n'ibirenge byombi ntibiteza imbere gusa ubuhanga bw'abanyeshuri bwo gusimbuka, ahubwo binatuma amaguru yabo yo hasi akomera, imbaraga zo gukora neza no guhuza neza, bigateza imbere ubushake bwabo bwo gutinyuka no gufata icyemezo.
Uburyo bwo kwitoza no gusesengura: Fungura ibirenge byawe mu buryo busanzwe, unamire amavi yawe, ushyire umubiri wawe wo hejuru imbere gato, hanyuma uzamure amaboko yawe inyuma. Hanyuma zunguza amaboko yawe imbere no hejuru ukoresheje imbaraga, mu gihe usunika ibirenge byawe hasi cyane, haguruka vuba uzamure (intambwe), hanyuma unamire amavi yawe kugira ngo wihereze. Mu gihe usimbuka ujya hasi, banza ushyire ibirenge byawe hasi, mu gihe mu buryo busanzwe unamye amavi yawe kugira ngo umuhe isuku kandi ukomeze kuringaniza. Gusimbuka ibirenge bibiri mu ntambwe ndende bishobora gukoreshwa nk'imyitozo yo guhagarara ujya hasi no gusimbuka kure.
Icyitonderwa: Ingendo zo gusimbuka no kumanuka zirakomeza. Uburebure bw'intambwe ni cm 30-60, inshuro 10-20 kuri buri tsinda, hamwe n'intera y'umunota 1, ku matsinda 3-5. Uburebure n'intera yo gusimbuka by'intambwe bigomba guhindurwa hakurikijwe ubushobozi nyakuri bw'abanyeshuri, kwitondera umutekano, kandi ntibikore ku butaka bukomeye. Abanyeshuri bo mu mwaka wo hasi bagomba gushyira imifariso imbere y'intambwe kugira ngo birinde umutekano mu gihe cy'imyitozo.

Utubari tw'abana twitwa "gymnastics" turagurishwa

3, Guteza imbere Ubushobozi bwo Koroshya Imikorere binyuze mu Imyitozo Iboneye

(1). Uburinganire bw'imitako ya Yan

Akamaro k'imikorere: Guteza imbere ubworoherane bw'abakora imikino ngororamubiri bishobora gufasha cyane kunoza imbaraga z'imitsi yo hasi y'umugongo.
Uburyo bwo kwitoza no gusesengura: Hagarara uhagaze, buhoro buhoro uzamura ukuguru kumwe inyuma, uhetame igice cyo hejuru imbere, kandi iyo ukuguru kw'inyuma kuzamuwe hejuru cyane, uzamura umutwe n'igituza kugira ngo bibe ahantu hatunganye ho gushyigikira ukuguru kumwe no kuzamura ukuboko ku ruhande. Uburyo bwo kuringaniza bwa Yan bukunze gukoreshwa muriImyitozo ngororamubiri, imikino yo kurwana, n'ibindi bikorwa.
Icyitonderwa: Banza uzamure amaguru, hanyuma ugorore umubiri wo hejuru imbere, hanyuma ukoreshe amano n'ibirenge kugira ngo ugenzure hagati y'uburemere bw'umubiri. Mu gihe uzamura amaguru y'inyuma ukayashyira mu mwanya wo hejuru, komeza umwanya uringaniye mu gihe cy'amasegonda 2-3. Itoze guhinduranya amaguru, iminota 10-20 kuri buri tsinda, hamwe n'intera y'amasegonda 20, ku matsinda 4-6. Kunganya imiterere ya Yan ni imyitozo idahinduka, kandi ni byiza kuyihuza n'imyitozo ngororamubiri ihoraho.

(2). Umupira mwiza (Positive)

Akamaro k'imikorere: Kurambura neza imitsi y'inyuma y'ikibero n'imitsi ya gastrocnemius y'ikibuno, kunoza ubwisanzure bw'abanyeshuri, kongera uburyo ingingo zigenda, no gukumira neza imvune za siporo.
Uburyo bwo kwitoza no kuvuga: Hagarara amaguru yombi afatanye, uzamura amaboko yawe arambuye n'amaboko yombi, zamuka n'ikirenge cyawe cy'ibumoso, shyira ikirenge cyawe cy'iburyo imbere hanyuma utere ukuguru kwawe hejuru, uhinduranya ibirenge by'ibumoso n'iby'iburyo. Mu gutera imigeri, hagarara uhagaze neza n'igituza cyawe n'ikibuno, fata amano yawe, wihutishe nyuma yo gutera imigeri hejuru y'ikibuno cyawe, kandi unanize ibirenge byawe mu gihe uguye. Gutera imigeri ni bwo buryo bw'ibanze bwo gutera imigeri mu mikino yo kurwana.
Icyitonderwa: Mu gihe ukora imyitozo, komeza kwifata neza, wongere buhoro buhoro imbaraga n'ubunini bw'umuvuduko wo hejuru uva hasi ujya hejuru, uva buhoro buhoro ujya hasi, hanyuma wongere buhoro buhoro. Tera hejuru inshuro 20-30 mu itsinda rimwe, mu gihe cy'amasegonda 30, amatsinda 2-4 buri gihe, kandi ukore imyitozo myinshi yo gutera imbere mu gihe cyo gutera.

Sisitemu y'ibikoresho by'abana byo kwimenyereza umwuga

4, Guteza imbere ubumenyi bwo guhuza ibintu binyuze mu myitozo ngororamubiri iringaniye

(1). Genda amaboko ashyizwe ku bice bitandukanye by'ikirenge

Akamaro k'imikorere: Guteza imbere ubuhanga bwo guhuza imikorere n'imbaraga z'amaguru yo hasi. Uburyo bwo kwitoza n'imvugo: Shyira amaboko yawe inyuma y'umugongo wawe, umutwe inyuma y'umugongo wawe, hanyuma unyure mu rukenyerero. Zamura amaboko yawe imbere, hejuru, cyangwa ku ruhande, cyangwa ukore urugendo rusanzwe ukuboko kumwe kunyure mu rukenyerero naho ukundi kunyure mu rubavu, hejuru, cyangwa imbere. Komeza umubiri wo hejuru uhagaze, gorora igituza mu buryo busanzwe, gorora ikibuno, genda n'ikirenge cy'imbere, kandi wirinde inkweto. Iyi myitozo ikunze gukoreshwa mu mishinga yo kugenda mu byiciro byo hasi, kandi ni uburyo bw'ingenzi bwo gukomeza imiterere ikwiye no kugenda mu buryo busanzwe. Hashingiwe ku mikurire n'iterambere ry'abanyeshuri bo mu byiciro byo hasi, ahantu hatandukanye ho kugenda mu byiciro byo hejuru hashobora gukoreshwa, ibyo bikaba byuzuyemo ibyishimo mu myitozo.
Icyitonderwa: Ntera ikirenge hasi, shyira agatsinsino ku butaka, kandi urebe neza mu kibuno kugira ngo ukomeze kuringaniza. Umuvuduko wo imbere ugenda wiyongera buhoro buhoro kuva ku gutinda kugera ku kwihuta. Iminota 1-2 kuri buri tsinda, hamwe n'umunota 1, ku matsinda 3-4.

(2). Kura umugeri no gukubita urushyi munsi y'inyuma y'ikibuno

Akamaro k'imikorere: Guteza imbere ubushobozi bwo guhuza ingingo zo hejuru n'izo hasi z'abanyeshuri, gukoresha imbaraga zabo zo mu kibuno n'iz'inda, no guteza imbere imiterere yabo yoroshye.
Uburyo bwo kwitoza n'inyito: Ukoresheje ikirenge kimwe, iyo ukuyeho, pfukama ivi hanyuma ukoreshe ikirenge cy'imbere kugira ngo ukoreshe imbaraga. Simbuka uva hasi, zunguza amaguru n'ibibero kugira ngo ukoreshe imbaraga, tera amano hejuru, kandi iyo amaguru azungurutse agera ku gice cyo hejuru, koresha amaboko yombi kugira ngo ukubite ikibuno n'ikiganza kirekire. Hindura vuba uva ku kuzunguza amaguru ujye ku myitozo yo guhererekanya amaguru nyuma yo kugwa hasi. Ubu buryo bwo kwitoza bukoreshwa cyane mu bikorwa byo kwishyushya mu mikino itandukanye, ishobora kuva ku gutera imigeri ahantu runaka ukagera ku gukubita mu ijosi.
Icyitonderwa: Mu gutera imigeri, komeza igice cyo hejuru cy'umubiri uhagaze kandi uzunguze amaguru hejuru ya dogere 90. Tera hejuru ukoresheje amaguru asimburana, komera amashyi inshuro 30-40 kuri buri tsinda, hamwe n'igihe cy'amasegonda 30, buri gihe mu matsinda 3-5. Dukurikije ubushobozi bw'umukoresha, inshuro zo gutera imigeri zigomba guhinduka kuva ku gutinda kugera ku kwihuta, ukurikije ihame ryo gutera intambwe buhoro buhoro, no kuva ku gukora imyitozo aho uri ukajya ku gukora imyitozo mugihe ugenda nyuma yo kuba umuhanga.