Amandla okulinganisela yinxalenye ebalulekileyo yokuzinza komzimba kunye nophuhliso lwentshukumo, oku kukwazi ukulungisa ngokuzenzekelayo nokugcina ukuma komzimba okuqhelekileyo ngexesha lokushukuma okanye amandla angaphandle. Ukuzilolonga rhoqo kokulinganisela kunokuphucula ukusebenza kwamalungu okulinganisela, kuphuhlise impilo yomzimba efana namandla, ukutsiba, ukulungelelanisa, kunye nokuguquguquka, kuphucule ukuchaneka kweentshukumo, kwaye kukhulise amandla abafundi okuzola, ubukroti, kunye nokuzimisela. Ukuzilolonga kokulinganisela yindlela yokwenza enciphisa umphezulu wenkxaso kwaye iphucule amandla okulawula iziko lomzimba lomxhuzulane, elahlulwe ngokuzivocavoca okuguquguqukayo kunye nokuzilolonga okuzinzileyo. Ukuzilolonga kokulinganisela kwabafundi besikolo samabanga aphantsi nasekondari kufuneka kugxile kakhulu kwimithambo eguquguqukayo kwaye kongezelelwe ziimithambo ezizinzileyo.
Iibhari zeGymnastics eziLungisekayo eziDibeneyo
1. Ukuphuhlisa amandla nomgangatho ngokusebenzisa imithambo elinganiselayo
(1). Ukuqubha ngemilenze enye ukuxhasa umlenze omnye
Ixabiso lokusebenza: Ukuziqhelanisa namandla emilenze kunefuthe elikhulu ekuphuculeni amandla emisipha ye-quadriceps kunye ne-hamstring emathangeni.
Indlela yokuziqhelanisa kunye nesicatshulwa: inkxaso yonyawo olunye, umzimba ongasentla uthe nkqo, iingalo zigobile ngokwendalo; Xa umlenze oxhasayo ugobile kwaye ugobile, idolo kufuneka ligobe ngaphantsi kwe-135 degrees. Umlenze ojikajikayo kufuneka wolulwe phambili ukusuka emhlabeni, ngelixa umzimba ongasentla kufuneka ugobe kancinci phambili. Iingalo mazivuleke ngokwendalo ukusuka ezantsi ukuya phezulu ukuze kugcinwe ibhalansi. Xa ugobile, amalungu omzimba esinqeni nasedolweni kufuneka aqonde ngokupheleleyo, kwaye isisu kufuneka sivalwe kwaye isinqe kufuneka sime nkqo. Ukuziqhelanisa nokuxhasa ii-squats kunokusebenzisa uhlobo lokhuphiswano lweqela elithi "Golden Rooster Independence", apho umntu anokubona ukuba ngubani ogobile amaxesha amaninzi ngaphakathi kwexesha elimiselweyo, okanye ohlala ixesha elide ngesingqi esifanayo. Unyawo lwe-roller skating, imidlalo yeqhwa, kunye ne-martial arts lusetyenziswa kakhulu kule ntshukumo.
Ingqalelo: Iintshukumo zamalungu aphezulu nasezantsi kufuneka zilungelelaniswe, isingqisho kufuneka sihambelane, kwaye imilenze kufuneka iqheliswe ngokutshintshana. Amaxesha ayi-8-10 kwiqela ngalinye, kunye nesithuba semizuzwana engama-30, kunye namaqela ama-3-5 kwiseshoni nganye. Abasebenzi abanobuchule bokulinganisela obubuthathaka bangaqala ukuziqhelanisa ngesandla esinye sixhasa udonga, ngeemfuno ezifanayo zentshukumo.
(2). Umzimba othe tye nowasekhohlo nowasekunene uqengqeleka
Ixabiso lokusebenza: Ukuphuhlisa amandla angaphakathi esinqeni nasesiswini, okufanelekileyo kubafundi kuzo zonke iinqanaba ukuba basebenzise.
Indlela yokuziqhelanisa kunye nesicatshulwa: Lala uthe nkqo phezu komqamelo, imilenze ithe tye, izithende zingabikho emhlabeni, iingalo ziphakanyisiwe (okanye zibekwe ecaleni, okanye iingqiniba zigobile phambi kwesifuba). Jika uye ngasekhohlo (ekunene) ngesiziko somxhuzulane womzimba, sebenzisa amandla okujika phezu kwamagxa kunye nezinqe ukuqhuba umzimba ukuba ujike kube kanye, uze ubuyele kwicala elahlukileyo. Le ntshukumo isetyenziswa rhoqo kwiIjimnastikiiindlela ezifana nokuqengqeleka nokujika.
Ingqalelo: Xa uqengqeleka, gcina imilenze yakho ihlangene, wolule amadolo akho, kwaye ucinezele iinyawo zakho. Ungaziqhelanisa nokusebenzisa izibambo zeqakala. Iiveki ezi-6-8 kwiqela ngalinye, kunye nesithuba semizuzwana engama-30, kunye namaqela ama-3-5 kwiseshoni nganye. Abafundi abaneminyaka eyahlukeneyo kunye namanqanaba kufuneka bahlengahlengiswe ngokwemeko yabo yokwenyani.
Izixhobo ze-LDK gymnastics ezingaphezulu
2. Ukuphuhlisa ubuchule bokutsiba ngokusebenzisa imithambo elinganiselayo
(1). Ukutsiba ngonyawo olunye ngexesha lokushukuma
Ixabiso lokusebenza: Zivocavoce amandla emisipha yomlenze, yesinqe neyesisu, kwaye ube nefuthe elikhulu ekuphuhliseni ubuchule bokutsiba.
Indlela yokuziqhelanisa kunye nesicatshulwa: Ngoncedo lonyawo olunye, goba idolo xa usuka, yehlisa umbindi womxhuzulane, sebenzisa amandla kunyawo olungaphambili, tsiba phambili naphezulu, jika umlenze kakuhle uze utsale phezulu, lungelelanisa iingalo ukuze ugcine ibhalansi, kunye nokutshintsha ukusuka ekufikeni kwesithende ukuya ekufikeni kweenyawo ezipheleleyo xa ufika, goba idolo libe ngumqamelo. Abafundi bebanga eliphantsi banokuziqhelanisa imidlalo "yokuqhuba oololiwe" kunye "nokulwa neeqhude" ngakumbi, ngelixa abafundi bebanga eliphakamileyo banokutsiba ngaphezulu kwemiqobo ethile ngexesha lokuziqhelanisa, oku kungagcini nje ngokwandisa ulonwabo lokuziqhelanisa kodwa kuphucula nokusebenza kakuhle kokuziqhelanisa. Olu qheliselo ludla ngokusetyenziswa kwiminyhadala yokutsiba kwimidlalo yezemidlalo.
Ingqalelo: Xa usuka, jika imilenze yakho uye phezulu ukuze usebenzise amandla, songa amathole akho ngokwendalo, ulungelelanise amalungu akho aphezulu nasezantsi, kwaye ugobe amadolo akho ukuze agubungele xa ufika. Ukutshintshana phakathi kwemilenze, amaxesha ali-10-20 kwiqela ngalinye, kunye nesithuba semizuzwana engama-30, kumaqela ama-2-3. Uhlengahlengiso lunokwenziwa ngokwemeko yokwenyani yogqirha, ngokuthe ngcembe luqhubela phambili.
(2). Tsiba phezulu nasezantsi izitepsi eziphakamileyo ngeenyawo zombini zilandelelana
Ixabiso lokusebenza: Ukuziqhelanisa rhoqo nokutsiba phezulu nasezantsi ngezinyuko eziphakamileyo ngeenyawo zombini akuphuhlisi nje kuphela izakhono zabafundi zokutsiba, kodwa kukwaphucula namandla abo angaphantsi, ubuchule, kunye nokulungelelana, kukhulisa amandla abo okuzingisa nesibindi.
Indlela yokuziqhelanisa kunye nesicatshulwa: Vula iinyawo zakho ngokwendalo, goba amadolo akho, ugobe umzimba wakho ongaphezulu phambili kancinci, uze uphakamise iingalo zakho ngasemva. Emva koko jika iingalo zakho phambili naphezulu ngamandla, ngelixa utyhala iinyawo zakho ngamandla emhlabeni, tsiba ngokukhawuleza phezulu nasezantsi (amanyathelo), uze ugobe amadolo akho ukuze uzikhusele. Xa utsiba emhlabeni, beka izithende zakho emhlabeni kuqala, ngelixa ugoba amadolo akho ngokwendalo ukuze ukhusele kwaye ugcine ibhalansi. Ukutsiba ngokuqhubekayo ngeenyawo ezimbini phezulu nasezantsi amanyathelo aphezulu angasetyenziswa njengomkhwa wokuma nokusuka nokufika.
Ingqalelo: Iintshukumo zokutsiba phezulu nasezantsi ziyaqhubeka. Ukuphakama kwenyathelo yi-30-60cm, amaxesha ali-10-20 kwiqela ngalinye, kunye nomzuzu o-1, kumaqela ama-3-5. Ukuphakama kunye nomgama wokutsiba kwamanyathelo kufuneka kuhlengahlengiswe ngokwezakhono zabafundi, kuthathelwe ingqalelo kukhuseleko, kwaye kungenziwa kumhlaba oqinileyo. Abafundi bebanga eliphantsi kufuneka babeke iimathi phambi kwamanyathelo ukuze bakhuseleke ngexesha lokuziqhelanisa.
3, Ukuphuhlisa Ukuguquguquka NgeeMzimba Ezilinganiselayo
(1). Ukulinganisela isitayile seYan
Ixabiso lokusebenza: Ukuphuhlisa ukuguquguquka kweengcali kunokunceda kakhulu ukuphucula amandla emisipha esezantsi yomqolo.
Indlela yokuziqhelanisa kunye nesicatshulwa: Yima nkqo, phakamisa umlenze omnye ngasemva kancinci, ugobe umzimba ongasentla phambili, kwaye xa umlenze wangasemva uphakanyisiwe uye kwindawo ephezulu, phakamisa intloko nesifuba ukuze wenze indawo elungeleleneyo yokuxhasa umlenze omnye kunye nokuphakamisa icala lengalo. Ukulinganisela kwesitayile seYan kudla ngokusetyenziswa kwiIjimnastiki, ubugcisa bokulwa, kunye neminye imisitho.
Ingqalelo: Phakamisa imilenze kuqala, uze ugobe umzimba ongaphezulu phambili, kwaye usebenzise iintende kunye neenzwane ukulawula umbindi womxhuzulane womzimba. Xa uphakamisa imilenze yangasemva uye kwindawo ephezulu, gcina indawo elinganayo imizuzwana emi-2-3. Ziqhelise ukutshintsha imilenze, imizuzwana eli-10-20 kwiqela ngalinye, kunye nesithuba semizuzwana engama-20, kumaqela ama-4-6. Ukulinganisela kwesitayile seYan ngumthambo ongashukumiyo, kwaye kuyacetyiswa ukuba udityaniswe nomthambo wokuncedisa onamandla.
(2). Ukukhaba okufanelekileyo
Ixabiso lokusebenza: Yolula ngokupheleleyo iqela lemisipha yethanga elingasemva kunye nemisipha ye-calf gastrocnemius, iphucula ukuguquguquka kwabafundi, iphucula ukuhamba kwamalungu, kwaye ithintele ngokufanelekileyo ukwenzakala kwezemidlalo.
Indlela yokuziqhelanisa kunye nesicatshulwa: Yima ngemilenze yomibini ecaleni, phakamisa izandla zakho zithe tyaba ngeengalo zombini, nyuka ngonyawo lwakho lwasekhohlo, hola unyawo lwakho lwasekunene phambili uze ukhabe umlenze wakho unyuke, utshintshana phakathi kweenyawo zasekhohlo nezasekunene. Xa ukhaba, yima ude ngesifuba sakho nesinqe, hola iinzwane zakho, khawulezisa emva kokukhaba ngaphezulu kwesinqe sakho, kwaye womeleze iinyawo zakho xa uwa. Ukukhaba yindlela esisiseko yomlenze kubugcisa bokulwa.
Ingqalelo: Xa uziqhelisa, gcina ukuma okufanelekileyo, unyusa kancinci kancinci ubukhulu kunye namandla okukhaba okuya phezulu ukusuka ezantsi ukuya phezulu, ukusuka kancinci ukuya ekukhawulezeni, uze unyuse kancinci kancinci. Khaba izihlandlo ezingama-20-30/ngeqela ngokutshintshana, kunye nesithuba semizuzwana engama-30, amaqela ama-2-4 ngexesha ngalinye, kwaye wenze imithambo yokukhaba phambili ngakumbi ngexesha lokushukuma.
4. Ukuphuhlisa izakhono zokunxibelelanisa ngokusebenzisa imithambo elinganiselayo
(1). Hamba uneengalo ezibekwe kwiindawo ezahlukeneyo zeenyawo
Ixabiso lokusebenza: Ukuphuhlisa izakhono zokulungelelanisa kunye namandla emilenze esezantsi. Indlela yokuziqhelanisa kunye nesicatshulwa: Beka iingalo zakho ngasemva komqolo wakho, intloko emva komqolo wakho, kwaye unqamleze isinqe sakho. Phakamisa iingalo zakho phambili, phezulu, okanye ecaleni, okanye wenze uhambo lwendalo ngesandla esinye unqamleze isinqe sakho kwaye esinye isandla uphakamise icala, phezulu, okanye phambili. Gcina umzimba ongaphezulu uthe nkqo, lungisa isifuba ngokwendalo, lungisa isinqe, hamba ngenyawo yangaphambili, kwaye ugcine izithende zingangeni emhlabeni. Olu qheliselo ludla ngokusetyenziswa kwiiprojekthi zokuhamba ngeenyawo ezikumgangatho ophantsi, kwaye lukwayindlela ebalulekileyo yokuqinisa ukuma okuchanekileyo kunye nokuhamba ngokwendalo. Ngokusekelwe kwiimpawu zokukhula nophuhliso lwabafundi bebanga eliphantsi, iindawo ezahlukeneyo zokuhamba ngeenyawo zangaphambili zingasetyenziswa, ezizele lulonwabo ekusebenzeni.
Ingqalelo: Nyathela emhlabeni ngenyawo langaphambili, gcina isithende singabikho emhlabeni, uze ujonge ngqo esinqeni ukuze ugcine ibhalansi. Isantya sokuya phambili siyanda kancinci kancinci ukusuka ekucotheni ukuya ekukhawulezeni. Imizuzu eli-1-2 kwiqela ngalinye, kunye nesithuba somzuzu o-1, kumaqela ama-3-4.
(2). Khaba uze ubethe phantsi komqala
Ixabiso lokusebenza: Ukuphuhlisa amandla abafundi okulungelelanisa amalungu aphezulu nasezantsi, ukusebenzisa amandla esinqeni nasesiswini, kunye nokukhuthaza uphuhliso lweempawu zabo ezibuthathaka.
Indlela yokuziqhelanisa kunye nesicatshulwa: Ngoncedo lonyawo olunye, xa usuka, goba idolo kwaye usebenzise unyawo lwangaphambili ukuze usebenzise amandla. Tsiba usuka emhlabeni, jika imilenze namathanga ukuze usebenzise amandla, khaba iinzwane phezulu, kwaye xa imilenze ijika iye kwindawo ephezulu, sebenzisa izandla zombini ukuze ubethe izinqe ngesandla esiphezulu. Tshintsha ngokukhawuleza ukusuka kwimilenze ejikayo uye kwimithambo yokuxhasa ukutshintshiselana kwemilenze emva kokuba ufike emhlabeni. Le ndlela yokuziqhelanisa isetyenziswa rhoqo kwimisebenzi yokuzifudumeza kwimidlalo eyahlukeneyo, enokutshintsha ukusuka ekukhabeni endaweni ukuya ekubetheni kwi-crotch.
Ingqalelo: Xa ukhaba, gcina umzimba ongasentla ume nkqo uze ujike imilenze ingaphezulu kwama-90 degrees. Khaba ngemilenze etshintshanayo, qhwaba izinqe zakho amaxesha angama-30-40 kwiqela ngalinye, kunye nesithuba semizuzwana engama-30, ixesha ngalinye kumaqela ama-3-5. Ngokwesakhono sokwenyani somqeqeshwa, amaxesha okukhaba kufuneka atshintshe ukusuka ekucotheni ukuya ekukhawulezeni, kulandelwe umgaqo wokuqhubela phambili kancinci kancinci, kwaye kutshintshe ukusuka ekuziqhelaniseni endaweni ukuya ekuziqhelaniseni ngelixa ushukuma emva kokuba nobuchule.
Umshicileli:
Ixesha leposi: Juni-28-2024
