Ikhono lokulinganisa liyinto esisiseko yokuzinza komzimba kunye nokuphuhliswa kwentshukumo, okukwazi ukulungelelanisa ngokuzenzekelayo nokugcina ukuma komzimba okuqhelekileyo ngexesha lokuhamba okanye amandla angaphandle. Ukuzivocavoca rhoqo kunokuphucula ukusebenza kwamalungu omzimba, ukuphuhlisa ukuqina komzimba njengamandla, ukutsiba, ukulungelelaniswa, kunye nokuguquguquka, ukuphucula ukuchaneka kweentshukumo, kwaye uhlakulele ukuzola kwabafundi, isibindi, kunye namandla okuzimisela okuqinisekileyo. Ukuziqhelanisa nokulinganisela kukwenza isenzo esinciphisa umphezulu wenkxaso kunye nokuphucula amandla okulawula iziko lomzimba lomxhuzulane, lwahlulahlulwe ngokuzivocavoca okuguquguqukayo kunye nokuzilolonga okuzinzileyo. Ulungelelwaniso lwemithambo yabafundi bezikolo zaseprayimari nezamabanga aphakamileyo kufuneka ikakhulu lugxininise kwimithambo eguqukayo kwaye incediswe yimithambo engashukumiyo.
I-Adjustable Gymnastics Parallel Bars
1. Ukuphuhlisa amandla kunye nomgangatho ngokuzilolonga ngokulinganayo
(1). I-squat yokuxhasa umlenze omnye
Ixabiso elisebenzayo: Ukusebenzisa amandla omlenze kunempembelelo ebalulekileyo ekuphuculeni amandla e-quadriceps kunye nemisipha ye-hamstring emathangeni.
Indlela yokuziqhelanisa kunye nokucaphula: inkxaso yonyawo olunye, umzimba ophezulu uthe tye, iingalo ezithobileyo ngokwemvelo; Xa umlenze oxhasayo ugobile kwaye ugxothiwe, idolo elihlangeneyo kufuneka ligobe ngaphantsi kwe-135 degrees. Umlenze ojikajikayo kufuneka wandise phambili ukusuka emhlabeni, ngelixa umzimba ongaphezulu kufuneka uncike phambili kancinci. Iingalo kufuneka zivuleke ngokwemvelo ukusuka ezantsi ukuya phezulu ukugcina ibhalansi. Xa i-squatting, i-hip kunye namadolo omzimba kufuneka aqonde ngokupheleleyo, kwaye isisu kufuneka sivalwe kwaye isinqe kufuneka sime. Umkhwa wokuxhasa i-squats unokwamkela uhlobo lokhuphiswano lweqela elithi "Golden Rooster Independence", apho umntu unokubona ukuba ngubani oqhekezayo amaxesha amaninzi ngexesha elichaziweyo, okanye ngubani ozingisa ixesha elide kwisigqi esifanayo. Ukutyibiliza ngeenyawo, imidlalo emkhenkceni, nekarati isetyenziswa kakhulu xa kusenziwa le ntshukumo.
Ingqalelo: Ukunyakaza kwamalungu aphezulu nangaphantsi kufuneka kuququzelelwe, isigqi kufuneka sihambelane, kwaye imilenze kufuneka iqhutywe ngokutshintshana. Amaxesha e-8-10 ngeqela ngalinye, kunye nekhefu le-30 imizuzwana, kunye namaqela angama-3-5 ngeseshoni. Abasebenzi abanobuchule obunokulinganisela obubuthathaka banokuqala ukuziqhelanisa nesandla esinye esixhasa udonga, kunye neemfuno ezifanayo zokuhamba.
(2). Ukuqengqeleka komzimba ekhohlo nasekunene
Ixabiso elisebenzayo: Ukuphuhlisa amandla angundoqo esinqeni nasesiswini, esifanelekileyo kubafundi kuwo onke amanqanaba okusetyenziswa.
Indlela yokuzilolonga kunye nokucaphula: Lala ngokuthe tye kwi-cushion, imilenze ithe tye, izithende zisuka emhlabeni, iingalo ziphakanyisiwe (okanye zibekwe ecaleni, okanye zigobe iingqiniba phambi kwesifuba). Jikela ngakwesobunxele (ekunene) kunye neziko lomxhuzulane womzimba, sebenzisa amandla okujikeleza emagxeni nasezinqeni ukuqhubela umzimba ukuba uqengqeleke kube kanye, uze ubuyele kwelinye icala. Le ntshukumo iqhele ukusetyenziswa kwiIGymnasticsubuchule obufana nokuqengqeleka nokujika.
Qaphela: Xa uqengqeleka, gcina imilenze yakho kunye, qinisa amadolo akho, kwaye ucinezele iinyawo zakho. Unokuziqhelanisa nokusebenzisa i-ankle joint clamps. Iiveki ezi-6-8 ngeqela ngalinye, kunye nekhefu lemizuzwana ye-30, kunye namaqela angama-3-5 ngeseshoni. Abafundi beminyaka eyahlukeneyo kunye namanqanaba kufuneka bahlengahlengiswe ngokwemeko yabo yokwenyani.
Izixhobo ezininzi ze-LDK gymnastics
2. Ukuphuhlisa isakhono sokugxumeka ngokwenza imithambo elungeleleneyo
(1). Ukutsiba ngonyawo olunye ngexesha lokushukuma
Ixabiso elisebenzayo: Sebenzisa amandla omlenze kunye nesinqe kunye nezihlunu zesisu, kwaye ube nefuthe elibalulekileyo ekuphuhliseni ukukwazi ukuxhuma.
Indlela yokuziqhelanisa kunye nokucaphula: Ngenkxaso yonyawo olunye, thoba idolo xa usuka, unciphise umbindi womxhuzulane, usebenzise amandla kwi-forefoot, gxuma phambili nangaphezulu, ujike umlenze ngokufanelekileyo kwaye ukhuphe phezulu, ulungelelanise iingalo ukuze ugcine ibhalansi, kunye nokuguquka ukusuka ekufikeni kwesithende ukuya ekufikeni kweenyawo ezipheleleyo xa ufika, ukugoba idolo ukuya kumqamelo. Abafundi abakumabanga asezantsi banokuziqhelanisa nemidlalo “yoololiwe bokuqhuba” kunye “nemiqhagi yokulwa” ngakumbi, ngelixa abafundi bebanga eliphezulu banokutsiba imiqobo yobude obuthile ngexesha lokuziqhelanisa, nto leyo enganelisi nje ukonwaba kokuziqhelanisa kodwa ikwaphucula ukusebenza kakuhle kokuziqhelanisa. Lo mthambo udla ngokusetyenziswa kwimisitho yokutsiba kwiimbaleki.
Qaphela: Xa usuka, jiwulela imilenze yakho phezulu ukuze usebenzise amandla, usonga amathole akho ngokwendalo, lungelelanisa amalungu akho angaphezulu nasezantsi, kwaye ugobe amadolo akho ukuze umqamelo xa ufika. Ukutshintshana phakathi kwemilenze, amaxesha angama-10-20 kwiqela ngalinye, kunye nekhefu lesibini le-30, kumaqela angama-2-3. Uhlengahlengiso lunokwenziwa ngokwemeko yokwenyani yengcali, ngokuthe ngcembe iqhubela phambili.
(2). Tsibela phezulu nasezantsi izinyuko eziphakamileyo ngeenyawo zombini zilandelelana
Ixabiso elisebenzayo: Ukuziqhelanisa ngokuqhubekayo nokutsiba phezulu nasezantsi izinyuko eziphakamileyo ngeenyawo zombini aziphuhlisi nje izakhono zokutsiba zabafundi, kodwa zikwaphucula ukomelela kwamalungu asezantsi, ukuphapha, kunye nolungelelwaniso, bekhulisa amandla abo okukhalipha nesigqibo.
Indlela yokuziqhelanisa kunye nokucaphula: Vula iinyawo zakho ngokwemvelo, ugobe amadolo akho, uncike ngomzimba wakho ongaphezulu phambili, kwaye uphakamise iingalo zakho ngasemva. Emva koko jiwulela iingalo zakho phambili kwaye uzinyuse ngamandla, ngelixa utyhala iinyawo zakho ngamandla emhlabeni, khawuleza utsibe phezulu nasezantsi (izitepsi), kwaye ugobe amadolo akho ukuze uzibambe. Xa utsibela emhlabeni, beka izithende zakho emhlabeni kuqala, ngelixa ugoba ngokwemvelo amadolo akho ukuze ujikeleze kwaye ugcine ibhalansi. Ukutsiba ngeenyawo eziphindwe kabini ukutsiba phezulu nasezantsi kunokusetyenziswa njengendlela yokuziqhelanisa nokuma umtsi omde wokusuka kunye nokuma.
Ingqalelo: Iintshukumo zokutsiba phezulu nasezantsi ziyaqhubeka. Ukuphakama kwesinyathelo 30-60cm, amaxesha angama-10-20 kwiqela ngalinye, kunye nekhefu le-1min, kumaqela angama-3-5. Ubude kunye nomgama wokutsiba wamanyathelo kufuneka uhlengahlengiswe ngokwezakhono zabafundi, ubeke ingqalelo kukhuseleko, kwaye ungenzi kumhlaba onzima. Abafundi bebanga elisezantsi kufuneka babeke iimethi phambi kwamanyathelo okukhusela ukhuseleko ngexesha lokuziqhelanisa.
3, Ukuphuhlisa Ukuguquguquka ngokusebenzisa iMithambo eBalanced
(1). Yan style balance
Ixabiso elisebenzayo: Ukuphuhlisa ukuguquguquka kwabasebenzi kunokunceda kakhulu ukuphucula amandla emisipha esezantsi.
Indlela yokuziqhelanisa kunye nokucaphula: Yima ngokuthe tye, ngokukhawuleza uphakamise umlenze omnye ngasemva, ugobe umzimba ophezulu phambili, kwaye xa umlenze wangemva uphakanyiswa kwindawo ephezulu, phakamisa intloko kunye nesifuba phezulu ukuze wenze indawo elungeleleneyo yokuxhasa umlenze omnye kunye nokunyuswa kwecala lengalo. Yan style balance iqhele ukusetyenziswa kwiIGymnastics, ubugcisa bokulwa, kunye nezinye iziganeko.
Qaphela: Phakamisa imilenze kuqala, emva koko ugobe umzimba ongaphezulu phambili, kwaye usebenzise iisole kunye neenzwane ukulawula umbindi womxhuzulane womzimba. Xa uphakamisa imilenze yangasemva kwindawo ephezulu, gcina indawo elungeleleneyo kwi-2-3 imizuzwana. Ziqhelanise imilenze yokutshintshana, i-10-20s ngeqela ngalinye, kunye ne-20 yexesha lesibini, kumaqela angama-4-6. I-Yan style balance yi-static exercise, kwaye kuyacetyiswa ukuba idibanise kunye nemithambo yokuncedisa eguqukayo.
(2). Ukukhaba okulungileyo
Ixabiso elisebenzayo: Yolula ngokupheleleyo i-posterior thigh muscle group kunye nethole le-gastrocnemius muscle, ukuphucula ukuguquguquka kwabafundi, ukuphucula ukuhamba ngokubambisana, kunye nokukhusela ngokufanelekileyo ukulimala kwezemidlalo.
Indlela yokuziqhelanisa kunye nokucaphula: Yima ngemilenze yomibini ecaleni, phakamisa izandla zakho zithe tyaba ngazo zombini iingalo, nyusa ngonyawo lwakho lwasekhohlo, xhuma unyawo lwakho lwasekunene phambili kwaye ukhabe umlenze wakho phezulu, utshintshana phakathi kweenyawo zasekhohlo nezasekunene. Xa ukhaba, yima ngobude ngesifuba nesinqe sakho, xhakathisa iinzwane zakho, nyusa isantya emva kokukhaba esinqeni sakho, kwaye cinezele iinyawo zakho xa usiwa. Ukukhaba bubuchule obusisiseko bomlenze kubugcisa bokulwa.
Ingqalelo: Xa uziqhelanisa, gcina i-posture efanelekileyo, ngokuthe ngcembe ukwandisa i-amplitude kunye namandla okukhaba phezulu ukusuka ezantsi ukuya phezulu, ukusuka kwi-slow to fast, kwaye ngokuthe ngcembe ukwandisa. Khaba ngama-20 ukuya kwangama-30 amaxesha/iqela ngokutshintshanayo, kunye nekhefu lemizuzwana engama-30, amaqela ama-2-4 ngexesha ngalinye, kwaye wenze imithambo yokukhabela phambili ngakumbi ngexesha lentshukumo.
4. Ukuphuhlisa izakhono zolungelelaniso ngokwenza imithambo elungeleleneyo
(1). Hamba ngeengalo ezibekwe kwiindawo ezahlukeneyo zonyawo lwangaphambili
Ixabiso elisebenzayo: Ukuphuhlisa izakhono zokulungelelanisa kunye namandla angaphantsi kwamalungu. Indlela yokuziqhelanisa kunye nokucaphula: Beka iingalo zakho ngasemva kwakho, intloko ngasemva, kwaye uwele esinqeni sakho. Phakamisa iingalo zakho phambili, phezulu, okanye emacaleni, okanye wenze uhambo lwendalo ngesandla esinye unqumle esinqeni sakho kwaye esinye isandla sisenza icala, phezulu, okanye phambili. Gcina umzimba ophezulu ngokuthe tye, ngokwemvelo ulungelelanise isifuba, ulungelelanise isinqe, uhambe kunye nephambili, kwaye ugcine izithende phantsi komhlaba. Lo msebenzi udla ngokusetyenziswa kwiiprojekthi zokuhamba zebakala elisezantsi, kwaye ikwayindlela ebalulekileyo yokomeleza ukuma okuchanekileyo kunye nokuhamba kwendalo. Ngokusekelwe kwiimpawu zokukhula kunye nophuhliso lwabafundi bebanga eliphantsi, iindawo ezahlukeneyo zokuhamba kwe-forefoot zingasetyenziswa, ezigcwele ulonwabo ekusebenzeni.
Ingqalelo: Nyathela phantsi nge-forefoot, gcina isithende phantsi, kwaye ujonge ngqo esinqeni ukugcina ibhalansi. Isantya sangaphambili sinyuka ngokuthe ngcembe ukusuka kwisantya ukuya kwisantya. I-1-2 imizuzu yeqela ngalinye, kunye ne-1-minute interval, kumaqela angama-3-4.
(2). Khaba kwaye uqhwabe phantsi kwe-crotch
Ixabiso lomsebenzi: Ukuphuhlisa isakhono sabafundi sokunxibelelanisa amalungu aphezulu nasezantsi, ukusebenzisa isinqe kunye namandla esisu, kunye nokukhuthaza uphuhliso lweempawu zabo ezibuthathaka.
Indlela yokuziqhelanisa kunye nokucaphula: Ngenkxaso yonyawo olunye, xa usuka, guqa idolo kwaye usebenzise i-forefoot ukuze usebenzise amandla. Gxumela phezulu emhlabeni, jiwuzisa imilenze namathanga ukuze usebenzise amandla, khaba iinzwane phezulu, kwaye xa imilenze ijinga kwindawo ephezulu, sebenzisa izandla zozibini ukubetha esinqeni ngesundu esiphakamileyo. Shintsha ngokukhawuleza ukusuka kwimilenze yokuguqula ukuxhasa ukutshintshwa kwemilenze emva kokufika emhlabeni. Le ndlela yokuzivocavoca isetyenziswa ngokuqhelekileyo kwimisebenzi yokufudumala kwimidlalo eyahlukeneyo, enokuthi itshintshe ukusuka ekukhabeni kwindawo ukuya ekubetheni kwi-crotch.
Qaphela: Xa ukhaba, gcina umzimba ophezulu umile kwaye ujiwule imilenze ngaphezu kwe-90 degrees. Ukukhaba ngemilenze etshintshanayo, qhwaba esinqeni amaxesha angama-30-40 kwiqela ngalinye, kunye nekhefu lemizuzwana engama-30, ixesha ngalinye ngamaqela angama-3-5. Ngokwesakhono sokwenene sengcali, ukukhaba rhoqo kufuneka kutshintshe ukusuka kucothayo ukuya kwisantya, kulandele umgaqo wokuqhubela phambili kancinci, kunye nokutshintsha ukusuka ekuziqheliseni endaweni ukuya kuziqhelanisa ngelixa ushukuma emva kokuba nobuchule.
Umshicileli:
Ixesha lokuposa: Jun-28-2024
