Kugona kuenzana chinhu chakakosha chekugadzikana kwemuviri uye kusimudzira kufamba, iko kugona kugadzirisa otomatiki uye kuchengetedza yakajairika chimiro chemuviri panguva yekufamba kana masimba ekunze. Maekisesaizi enguva dzose anogona kuvandudza mashandiro enhengo dzemuviri, kukudziridza kusimba kwemuviri senge simba, kusvetuka, kurongeka, uye kuchinjika, kunatsiridza kurongeka kwekufamba, uye kukudziridza kudzikama, kushinga, uye kusimba kwevadzidzi. Balance Exercise chiitiko chinodzikisira nzvimbo yekutsigira uye inovandudza kugona kudzora nzvimbo yemuviri yegiravhiti, yakakamurwa kuita ine simba kurovedza muviri uye static kurovedza muviri. Maekisesaizi ekuenzanisa evadzidzi vepuraimari nesekondari anofanirwa kunyanya kutarisisa maekisesaizi ane simba uye anowedzerwa neakasimba maekisesaizi.
Adjustable Gymnastics Parallel Bars
1, Kukudziridza simba uye hunhu kuburikidza nekuita maekisesaizi
(1). Single gumbo rutsigiro squat
Kushanda kukosha: Kudzidzira simba remakumbo kune zvakakosha pakuvandudza simba re quadriceps uye hamstring muscle muhudyu.
Dzidzira nzira uye chirevo: tsigiro yetsoka imwe chete, muviri wepamusoro wakatwasuka, maoko akarembera; Kana gumbo rinotsigira rakakotama uye rakanyungudutswa, mabvi akabatanidzwa anofanira kunge akakotama asingasviki 135 degrees. Gumbo rinotenderedza rinofanira kuendeswa mberi kubva pasi, asi muviri wepamusoro unofanirwa kusendamira zvishoma mberi. Maoko anofanirwa kuvhurika kubva pasi kusvika kumusoro kuti achengetedze chiyero. Paunenge uchikwenya, majoini ehudyu nemabvi emuviri anofanira kunyatsotwasuka, uye dumbu rinofanira kuvharwa uye chiuno chinofanira kunge chakatwasuka. Tsika yekutsigira squats inogona kutora fomu yemakwikwi eboka re "Golden Rooster Independence", apo munhu anogona kuona kuti ndiani anokwenya kakawanda mukati menguva yakatarwa, kana kuti ndiani anotsungirira kwenguva yakareba panguva imwe chete rhythm. Kuitwa kwetsoka kwe roller skating, mitambo yechando, uye martial arts inoshandiswa zvakanyanya mukuita kwekufamba uku.
Chenjerera: Mafambiro emakumbo epamusoro uye ezasi anofanirwa kurongeka, rhythm inofanira kuenderana, uye makumbo anofanirwa kuitiswa zvakasiyana. 8-10 nguva paboka, ine nguva ye30 seconds, ne3-5 mapoka pachikamu. Varapi vane hutera husina simba vanogona kutanga kudzidzira neruoko rumwe vachitsigira madziro, nezvinodiwa zvekufamba.
(2). Kuruboshwe uye kurudyi kwakatwasuka muviri uchikunguruka
Kushanda kukosha: Kukudziridza simba repakati muchiuno uye mudumbu, rakakodzera vadzidzi pamatanho ese ekushandisa.
Dzidzira nzira uye chirevo: Rara wakatwasuka pamutsago, makumbo akatwasuka, zvitsitsinho kubva pasi, maoko akasimudzwa (kana kuiswa padivi, kana magokora akakotama pamberi pechipfuva). Kanda kuruboshwe (kurudyi) nepakati pesimba rinokwevera muviri, shandisa simba rekupuruzira pamapendekete nemuhudyu kutyaira muviri kuti uumburuke kamwe chete, wozodzokera wakatarisana. Mutambo uyu unowanzoshandiswa muGymnasticsmaitiro akadai sekukunguruka nekutenderedza.
Attention: Paunenge uchikunguruka, chengeta makumbo ako pamwechete, ruramisa mabvi ako, uye simbisa tsoka dzako. Unogona kudzidzira kushandisa ankle joint clamps. 6-8 mavhiki paboka, ine nguva yemasekonzi makumi matatu, ine 3-5 mapoka pachikamu. Vadzidzi vemazera akasiyana uye nhanho dzinofanirwa kugadziridzwa zvinoenderana nemamiriro avo chaiwo.
Zvimwe zveLDK gymnastics zvishandiso
2, Kukudziridza kugona kusvetuka kuburikidza nemaekisesaizi akaenzana
(1). Kusvetuka netsoka imwe panguva yekufamba
Functional value: Shandisa simba regumbo uye chiuno uye tsandanyama dzedumbu, uye uve nemhedzisiro yakakura pakuvandudza kugona kwekusvetuka.
Dzidzira nzira uye dudziro: Nerutsigiro rwerutsoka rumwe, pfugama ibvi paunenge uchisimuka, dzikisa pakati pesimba rinokwevera pasi, shandisa simba kumberi, svetuka mberi uye kumusoro, zunza gumbo zvakanaka uye uchikwevera kumusoro, batanidza maoko kuti uchengetedze kuenzanisa, uye kushanduka kubva pakumhara chitsitsinho kusvika kuzere tsoka kumhara paunenge uchimhara, kupfugama ibvi kune cushion. Vadzidzi vegiredhi rezasi vanogona kudzidzira mitambo ye "zvitima zvekutyaira" uye "majongwe ekurwa" zvakanyanya, nepo vadzidzi vegiredhi repamusoro vanogona kusvetukira pamusoro pezvipingamupinyi zvehumwe hurefu panguva yekudzidzira, izvo zvisingangowedzere kunakidzwa kwekudzidzira asiwo zvinovandudza kushanda kwekudzidzira. Ichi chiitwa chinowanzo shandiswa mukusvetuka zviitiko mumitambo.
Chenjerera: Paunenge uchisimuka, simudza makumbo ako kumusoro kuti ushandise simba, peta mhuru dzako sezvazviri, gadzirisa makumbo ako ekumusoro neepazasi, uye kotamisa mabvi ako kumutsara paunomhara. Kuchinjana pakati pemakumbo, 10-20 nguva paboka, ine 30 yechipiri nguva, ye2-3 mapoka. Kugadziriswa kunogona kuitwa maererano nemamiriro ezvinhu chaiwo emurapi, zvishoma nezvishoma zvichifambira mberi.
(2). Svetukira kumusoro uye pasi nhanho dzakakwirira netsoka mbiri dzakatevedzana
Ukoshi hwekushanda: Kuenderera mberi kwekudzidzira kusvetuka-svetuka nhanho dzakakwirira netsoka mbiri hakungogadziri hunyanzvi hwekusvetuka hwevadzidzi chete, asi zvakare kunosimudzira simba ravo rezasi remakumbo, kugona, uye kurongeka, kukudziridza simba ravo reushingi uye resarudzo.
Dzidzira nzira uye dudziro: Vhura tsoka dzako zvakasununguka, pfugama mabvi ako, tsigira muviri wako wepamusoro mberi zvishoma, uye simudza maoko ako kumashure. Zvadaro sveta maoko ako mberi uye kumusoro nesimba, uchisunda tsoka dzako zvakasimba pasi, kurumidza kusvetuka uye pasi (matanho), uye pfugama mabvi ako kuti uzvisungirire iwe pachako. Paunenge uchisvetukira pasi, isa zvitsitsinho zvako pasi kutanga, uchingopfugama uchikotama mabvi ako kuti usanye uye uchengetedze. Kuenderera mberi netsoka mbiri kusvetuka mudenga nekudzika matanho akakwirira kunogona kushandiswa setsika yekumira kureba kusvetuka kusimuka nekumhara.
Chenjerera: Kusvetuka-svetuka uye kudzika mafambiro anoenderera. Nhanho kureba 30-60cm, 10-20 nguva paboka, ine nguva ye1min, yemapoka matatu-5. Kureba uye kusvetuka kureba kwematanho kunofanirwa kugadziridzwa zvinoenderana nekwaniso chaiyo yevadzidzi, teerera kune kuchengeteka, uye usaite pavhu rakaoma. Vadzidzi vegiredhi rezasi vanofanirwa kuisa mameti pamberi pematanho ekuchengetedza kuchengetedza panguva yekudzidzira.
3, Kukudziridza Kuchinja kuburikidza neBalanced Exercises
(1). Yan style balance
Kushanda kukosha: Kuvandudza kushanduka kwevashandi kunogona kubatsira zvikuru kuvandudza simba rezasi kumashure mhasuru.
Dzidzira nzira uye dudziro: Mira wakatwasuka, zvishoma nezvishoma simudza gumbo rimwe kumashure, kotamisa muviri wepamusoro mberi, uye kana gumbo rekumashure richisimudzwa kusvika panzvimbo yakakwirira, simudza musoro nechipfuva kumusoro kuti uite nzvimbo yakaenzana yekutsigirwa kwegumbo rimwe chete uye kusimudza ruoko. Yan style balance inowanzoshandiswa mukatiGymnastics, martial arts, nezvimwe zviitiko.
Chenjerera: Simudza makumbo kutanga, wokotamisa muviri wepamusoro kumberi, uye shandisa zvigunwe nezvigunwe kudzora pakati pesimba rinokwevera muviri. Paunenge uchisimudza makumbo eshure kusvika panzvimbo yakakwirira, chengetedza nzvimbo yakaenzana kwemasekonzi 2-3. Dzidzira kushandura makumbo, 10-20s paboka, ine 20 yechipiri nguva, ye4-6 mapoka. Yan style chiyero ndeye static kurovedza muviri, uye inokurudzirwa kuisanganisa neane simba ekubatsira maekisesaizi.
(2). Positive kick
Kushanda kukosha: Kunyatsotambanudza boka remashure rehudyu nemhuru gastrocnemius muscle, kuvandudza kushanduka kwevadzidzi, kuwedzera kufamba kwekubatana, uye kudzivirira zvinobudirira kukuvara kwemitambo.
Dzidzira nzira uye dudziro: Mira nemakumbo ese ari maviri padivi nepadivi, simudza zvanza zvako zvakati sandara nemaoko ese, simuka netsoka yako yekuruboshwe, hokorera tsoka yako yekurudyi kumberi uye kava gumbo rako kumusoro, uchichinjana pakati pekuruboshwe nerudyi. Paunenge uchikava, mira wakareba nechipfuva chako uye chiuno, batanidza zvigunwe zvako, mhanyisa mushure mekurovera nepamusoro pechiuno chako, uye simbisa tsoka dzako paunodonha. Kicking ndiyo nzira yekutanga yemakumbo mune zvehondo.
Attention: Paunenge uchidzidzira, chengetedza kumira kwakakodzera, zvishoma nezvishoma kuwedzera amplitude uye simba rekukwira kumusoro kubva pasi kusvika kumusoro, kubva pakunonoka kusvika kukukurumidza, uye zvishoma nezvishoma kuwedzera. Kick up 20-30 times/group alternately, nechinguva chemasekonzi makumi matatu, mapoka 2-4 nguva imwe neimwe, uye ita mamwe maekisesaizi ekukava mberi panguva yekufamba.
4, Kukudziridza hunyanzvi hwekubatanidza kuburikidza nekuita maekisesaizi
(1). Famba nemaoko akaiswa panzvimbo dzakasiyana dzepamberi
Functional value: Kukudziridza hunyanzvi hwekubatanidza uye kusimba kwenhengo dzezasi. Dzidzira nzira uye citation: Isa maoko ako kumashure kwako, musoro kumashure kwako, uye yambuka chiuno chako. Simudza maoko ako mberi, kumusoro, kana kudivi, kana kufamba kwechisikigo neruoko rumwe kuyambuka chiuno chako uye rumwe ruoko uchiita kudivi, kumusoro, kana kuenda mberi. Chengetedza muviri wepamusoro wakarurama, nyatsoruramisa chifuva, gadzirisa chiuno, famba nechemberi, uye chengetedza zvitsitsinho kubva pasi. Ichi chiitiko chinowanzo shandiswa mumapurojekiti ekufamba kwegiredhi rezasi, uye zvakare inzira yakakosha yekusimbisa chimiro chakakodzera uye kufamba kwechisikigo. Zvichienderana nekukura uye hunhu hwevadzidzi vegiredhi rezasi, nzvimbo dzakasiyana dzekufamba kwetsoka dzinogona kushandiswa, iyo izere nekunakidzwa mukuita.
Attention: Tsika pasi nechemberi, chengetedza chitsitsinho kubva pasi, uye tarisa zvakananga pachiuno kuti uchengetedze kuenzanisa. Kumhanya kwemberi zvishoma nezvishoma kunowedzera kubva kunonoke kusvika pakutsanya. 1-2 maminetsi paboka, ine 1-miniti yepakati, ye3-4 mapoka.
(2). Kanda uye rova pasi pechigwere
Kushanda kukosha: Kukudziridza kugona kwevadzidzi kurongeka kwemakumbo nemakumbo, kushandisa chiuno uye simba redumbu, uye kusimudzira kukura kwehunhu hwavo hunonzwisisika.
Dzidzira nzira uye dudziro: Nerutsigiro rwerutsoka rumwe, paunenge uchisimuka, pfugama ibvi uye shandisa forefoot kushandisa simba. Svetuka kubva pasi, zunza makumbo nezvidya kuti ushandise simba, rova zvigunwe kumusoro, uye kana makumbo achizununguka kusvika pakakwirira, shandisa maoko ose kurova chiuno nechanza chakakwirira. Kurumidza chinja kubva kumakumbo ekudzungaira uchienda kukutsigira maekisesaizi ekuchinjanisa gumbo mushure mekumhara pasi. Iyi nzira yekurovedza muviri inowanzoshandiswa pakuita mabasa ekudziya-up mumitambo yakasiyana-siyana, iyo inogona kuchinja kubva pakukanda panzvimbo kusvika pakurova mugomba.
Chenjerera: Paunenge uchirova, chengetedza muviri wepamusoro wakatwasuka uye zunza makumbo pamusoro pe90 degrees. Kick up nekuchinjanisa makumbo, rova muhudyu ka30-40 paboka rimwe nerimwe, nepakati pemasekonzi makumi matatu, nguva imwe neimwe mumapoka 3-5. Zvinoenderana nekwaniso chaiyo yemurapi, kuwanda kwekukava kunofanirwa kushanduka kubva kunonoke kusvika pakutsanya, ichitevera musimboti wekufambira mberi zvishoma nezvishoma, uye kushanduka kubva pakudzidzira munzvimbo kuenda kukudzidzira uchifambisa mushure mekuziva.
Muparidzi
Nguva yekutumira: Jun-28-2024
