Ikhono lokulinganisa liyisici esiyisisekelo sokuzinza komzimba nokuthuthukiswa kokunyakaza, okuyikhono lokuzilungisa ngokuzenzakalelayo nokugcina ukuma komzimba okuvamile ngesikhathi sokunyakaza noma amandla angaphandle. Ukuzivocavoca okuvamile kungathuthukisa ukusebenza kwezitho zokulinganisela, kuthuthukise ukuqina komzimba okufana namandla, ukugxuma, ukusebenzelana, nokuvumelana nezimo, kuthuthukise ukunemba kokunyakaza, futhi kuhlakulele amandla okuzola, isibindi, nokunquma kwabafundi. Ukuvivinya umzimba ngokulinganisela kuwumkhuba wesenzo owehlisa indawo yokusekela futhi uthuthukise amandla okulawula isikhungo somzimba samandla adonsela phansi, ahlukaniswe ngokuzivocavoca okuguquguqukayo nokuzivocavoca okungaguquki. Ukuzivocavoca okulinganiselayo kwabafundi besikole samabanga aphansi nesekondari kufanele ikakhulukazi kugxile ekuzilolongeni okuguquguqukayo futhi kulekelelwe ukuzivocavoca okungaguquki.
I-Adjustable Gymnastics Parallel Bars
1, Ukuthuthukisa amandla kanye nekhwalithi ngokuzivocavoca okulinganiselayo
(1). I-squat esekela umlenze owodwa
Inani elisebenzayo: Ukuzijwayeza amandla emilenze kunomthelela obalulekile ekuthuthukiseni amandla emisipha ye-quadriceps kanye ne-hamstring emathangeni.
Indlela yokuzilolonga nokucaphuna: ukwesekwa konyawo olulodwa, umzimba ongaphezulu uqondile, izingalo ezilengela ngokwemvelo; Uma umlenze osekelayo ugobile futhi ugobile, idolo elihlangene kufanele ligobe ngaphansi kwama-degree angu-135. Umlenze oshwibayo kufanele unwetshwe phambili ukusuka phansi, kuyilapho umzimba ongaphezulu kufanele uncike kancane phambili. Izingalo kufanele zivuleke ngokwemvelo ukusuka phansi kuye phezulu ukuze zigcine ibhalansi. Lapho u-squatting, amalunga omzimba we-hip namadolo kufanele aqonde ngokugcwele, futhi isisu kufanele sivalwe futhi ukhalo kufanele luqonde. Umkhuba wokusekela ama-squats ungathatha uhlobo lomncintiswano weqembu elithi "Golden Rooster Independence", lapho umuntu engabona khona ukuthi ubani ogijima izikhathi eziningi phakathi nesikhathi esibekiwe, noma ubani ophikelela isikhathi eside ngesigqi esifanayo. Umsebenzi wezinyawo we-roller skating, ezemidlalo eqhweni, nobuciko bokulwa usetshenziswa kabanzi ekwenzeni lo mnyakazo.
Qaphela: Ukunyakaza kwezitho ezingenhla neziphansi kufanele kuhlanganiswe, isigqi kufanele sihambisane, futhi imilenze kufanele yenziwe ngokushintshana. Izikhathi ezingu-8-10 eqenjini ngalinye, nesikhawu semizuzwana engu-30, namaqembu angu-3-5 ngeseshini ngayinye. Abasebenzi abanekhono lebhalansi elibuthakathaka bangaqala ukuzilolonga ngesandla esisodwa esisekela udonga, ngezidingo zokunyakaza ezifanayo.
(2). Umzimba oqondile kwesokunxele nakwesokudla
Inani elisebenzayo: Ukuthuthukisa amandla ayisisekelo okhalweni nasesiswini, afanele abafundi kuwo wonke amazinga ukuze bawasebenzise.
Indlela yokuzilolonga nokucaphuna: Lala uqonde kumcamelo, imilenze iqonde, izithende zisuka phansi, izingalo eziphakanyisiwe (noma zibekwe eceleni, noma izindololwane ezigobile phambi kwesifuba). Jikela kwesokunxele (kwesokudla) phakathi nendawo yamandla adonsela phansi omzimba, sebenzisa amandla okupheqa phezu kwamahlombe nezinqulu ukuze ushayele umzimba ukuze ugingqike kanye, bese ubuyela ngakolunye uhlangothi. Lokhu kunyakaza kuvame ukusetshenziswa kuI-Gymnasticsamasu anjengokugingqa nokuphenduka.
Qaphela: Lapho ugoqa, gcina imilenze yakho ihlangene, qondisa amadolo akho, futhi uqinise izinyawo zakho. Ungakwazi ukuzilolonga usebenzisa i-ankle joint clamp. Amaviki angu-6-8 eqenjini ngalinye, nesikhawu samasekhondi angu-30, namaqembu angu-3-5 ngeseshini ngayinye. Abafundi beminyaka ehlukene namazinga kufanele balungiswe ngokuya ngesimo sabo sangempela.
Imishini yokuzivocavoca eminingi ye-LDK
2, Ukuthuthukisa ikhono lokugxuma ngokuzivocavoca okulinganiselayo
(1). Ukugxuma ngonyawo olulodwa ngesikhathi sokunyakaza
Inani elisebenzayo: Sebenzisa amandla omlenze nokhalo nemisipha yesisu, futhi ube nomthelela omkhulu ekuthuthukiseni ikhono lokugxuma.
Indlela yokuzilolonga nokucaphuna: Ngokusekela ngonyawo olulodwa, gobisa idolo lapho usuka, yehlisa isikhungo samandla adonsela phansi, sebenzisa amandla kunyawo lwangaphambili, gxuma phambili naphezulu, shwiba umlenze ngendlela eqondile bese udonsela phezulu, xhumanisa izingalo ukuze ugcine ibhalansi, futhi uguquke ukusuka ekufikeni esithendeni uye ekufikeni onyaweni olugcwele lapho ufika, ugobe idolo ukuze umcamelo. Abafundi bebanga eliphansi bangakwazi ukuzilolonga imidlalo "yezitimela zokushayela" kanye "namaqhude alwayo" ngaphezulu, kuyilapho abafundi bebanga eliphezulu bengakwazi ukweqa izithiyo zobude obuthile ngesikhathi sokuzilolonga, okungagcini nje ngokukhulisa ubumnandi bokuphrakthiza kodwa futhi okuthuthukisa ukusebenza kahle kokuzilolonga. Lokhu kuvivinya umzimba kuvame ukusetshenziswa emicimbini yokugxuma kwezokusubatha.
Qaphela: Lapho usuka, shwiba imilenze yakho phezulu ukuze usebenzise amandla, goqa amankonyane akho ngokwemvelo, xhumanisa izitho zakho ezingenhla nezingezansi, bese ugoba amadolo akho ukuze umcamelo lapho ufika. Ukushintshana phakathi kwemilenze, izikhathi ezingu-10-20 iqembu ngalinye, nesikhawu sesibili se-30, ngamaqembu angu-2-3. Ukulungiswa kungenziwa ngokwesimo sangempela sodokotela, kuqhubeke kancane kancane.
(2). Gxuma phezulu naphansi izinyathelo eziphakeme ngezinyawo zombili zilandelana
Inani elisebenzayo: Ukuzijwayeza okuqhubekayo kokugxuma izinyathelo eziphakeme ngazo zombili izinyawo akugcini nje ngokuthuthukisa amakhono abafundi okugxuma, kodwa futhi kuthuthukisa amandla abo esitho esingaphansi, ukushesha, nokusebenzisana, kuhlakulele amandla abo okuzimisela anesibindi nesinqumo.
Indlela yokuzilolonga nokucaphuna: Vula izinyawo zakho ngokwemvelo, gobisa amadolo akho, uncikise umzimba wakho ongaphezulu phambili kancane, bese uphakamisa izingalo zakho emuva. Bese ushwiba izingalo zakho phambili naphezulu ngamandla, kuyilapho uphushela izinyawo zakho kanzima phansi, gxuma ngokushesha phezulu naphansi (izitebhisi), bese ugoba amadolo akho ukuze uziguqe. Lapho ugxumela phansi, beka izithende zakho phansi kuqala, kuyilapho ngokwemvelo ugoba amadolo akho ukuze uguqe futhi ugcine ibhalansi. Ukweqa okuqhubekayo kwezinyawo eziphindwe kabili ukuya phezulu naphansi kungasetshenziswa njengendlela yokuma ukusuka nokufika phansi.
Qaphela: Ukunyakaza kokugxuma naphansi kuyaqhubeka. Isinyathelo ukuphakama 30-60cm, 10-20 izikhathi iqembu ngalinye, kanye nesikhawu 1min, amaqembu 3-5. Ubude nebanga lokugxuma lezinyathelo kufanele lilungiswe ngokuya ngamakhono wangempela wabafundi, unake ukuphepha, futhi ungenzi emhlabathini oqinile. Abafundi bebanga eliphansi kufanele babeke amacansi phambi kwezinyathelo zokuvikela ukuphepha ngesikhathi sokuzilolonga.
3, Ukuthuthukisa Ukuguquguquka Ngokuzivivinya Okunokulinganisela
(1). Ibhalansi yesitayela se-Yan
Inani elisebenzayo: Ukuthuthukisa ukuguquguquka kwabasebenzi kungasiza kakhulu ukuthuthukisa amandla emisipha ephansi emuva.
Indlela yokuzilolonga nokucaphuna: Yima uqonde, phakamisa kancane kancane umlenze owodwa ubheke emuva, ugobise umzimba ongenhla phambili, futhi lapho umlenze wangemuva uphakanyiselwa endaweni ephakeme kakhulu, phakamisa ikhanda nesifuba phezulu ukuze wenze ukuma okulinganayo kokusekela umlenze owodwa kanye nokuphakamisa uhlangothi lwengalo. Ibhalansi yesitayela se-Yan ivame ukusetshenziswa kuI-Gymnastics, ubuciko bokulwa, neminye imicimbi.
Qaphela: Phakamisa imilenze kuqala, bese ugobela umzimba ongenhla phambili, bese usebenzisa amathe nezinzwane ukulawula isikhungo samandla adonsela phansi omzimba. Uma uphakamisela imilenze yangemuva endaweni ephakeme kakhulu, gcina indawo elinganiselayo imizuzwana engu-2-3. Zijwayeze ukushintshanisa imilenze, 10-20s iqembu ngalinye, kanye 20 imizuzwana 20, for 4-6 amaqembu. Ibhalansi yesitayela se-Yan kuwumsebenzi omile, futhi kuyanconywa ukuthi uyihlanganise nezivivinyo ezisizayo ezinamandla.
(2). Ukukhahlela okuhle
Inani elisebenzayo: Yelula ngokugcwele iqembu lemisipha yethanga elingemuva kanye nomsipha we-calf gastrocnemius, thuthukisa ukuguquguquka kwabafundi, uthuthukise ukuhamba kwamalunga, futhi uvimbele ngempumelelo ukulimala kwezemidlalo.
Indlela yokuzilolonga nokucaphuna: Yima ngayo yomibili imilenze ibhekene, phakamisa izintende zakho zibheke phansi ngazo zombili izingalo, phakamisa unyawo lwakho lwesokunxele, xhumanisa unyawo lwakho lwesokudla uye phambili bese ukhahlela umlenze wakho phezulu, ushintshana phakathi kwezinyawo zesobunxele nesokudla. Lapho ukhahlela, yima ubude ngesifuba sakho nangokhalo, xhuma izinzwane zakho, usheshise ngemva kokukhahlela okhalweni lwakho, bese ucindezela izinyawo zakho lapho uwa. Ukukhahlela kuyindlela eyisisekelo yomlenze kwezobuciko bokulwa.
Qaphela: Lapho uzilolonga, gcina ukuma okufanele, kancane kancane ukhulise ukuphakama namandla okukhahlela okuya phezulu ukusuka phansi kuye phezulu, ukusuka kancane kuye kuye ngokushesha, futhi kancane kancane ukwandise. Khahlela izikhathi ezingu-20-30/iqembu ngokushintshana, ngesikhawu samasekhondi angu-30, amaqembu angu-2-4 isikhathi ngasinye, futhi wenze izivivinyo zokukhahlela phambili ezengeziwe phakathi nomnyakazo.
4. Ukuthuthukisa amakhono okuxhumana ngokuzivocavoca okulinganiselayo
(1). Hamba ubeke izingalo ezingxenyeni ezihlukene zengaphambili
Inani elisebenzayo: Ukuthuthukisa amakhono okuxhumanisa namandla esitho esiphansi. Indlela yokuzilolonga nokucaphuna: Beka izingalo zakho ngemuva kwakho, ikhanda ngemuva, bese weqa ukhalo lwakho. Phakamisa izingalo zakho phambili, phezulu, noma emaceleni, noma uhambe ngokwemvelo ngesandla esisodwa unqamule okhalweni lwakho futhi esinye isandla siphakamise isandla, phezulu, noma phambili. Gcina umzimba ongenhla uqondile, ngokwemvelo uqondise isifuba, uqondise ukhalo, uhambe nephambili, futhi ugcine izithende zisuka phansi. Lo msebenzi uvame ukusetshenziswa kumaphrojekthi okuhamba ebangeni eliphansi, futhi kuyindlela ebalulekile yokuqinisa ukuma okulungile nokuhamba kwemvelo. Ngokusekelwe ekukhuleni nasekuthuthukisweni kwabafundi bebanga eliphansi, izindawo ezihlukene zokuhamba ngezinyawo zangaphambili zingasetshenziswa, ezigcwele ubumnandi ekusebenzeni.
Qaphela: Hamba phansi ngengaphambili, gcina isithende sisuka phansi, futhi ubheke ngqo okhalweni ukuze ugcine ukulingana. Ijubane eliya phambili liyakhula kancane kancane lisuka kwenensa liye ngokushesha. Imizuzu engu-1-2 eqenjini ngalinye, ngesikhawu somzuzu ongu-1, emaqenjini angama-3-4.
(2). Khahlela futhi ushaye ngaphansi kwe-crotch
Inani elisebenzayo: Ukuthuthukisa ikhono labafundi lokuxhumanisa amalungu aphezulu naphansi, ukusebenzisa ukhalo namandla esisu, nokuthuthukisa ukuthuthuka kwezimfanelo zabo ezibucayi.
Indlela yokuzilolonga nokucaphuna: Ngokusekela ngonyawo olulodwa, lapho usuka, gobisa idolo futhi usebenzise ingaphambili ukuze usebenzise amandla. Gxumela phezulu usuka phansi, shwiba imilenze namathanga ukuze usebenzise amandla, khahlela izinzwane ubheke phezulu, futhi lapho imilenze ishwibeka ifinyelela endaweni ephakeme kakhulu, sebenzisa izandla zombili ukuze ushaye izinqulu ngentende yesandla esiphezulu. Ngokushesha shintsha usuke emilenzeni eshwibayo uye ekusekeleni izivivinyo zokushintshanisa imilenze ngemva kokufika phansi. Le ndlela yokuzivocavoca ijwayele ukusetshenziselwa imisebenzi yokufudumala emidlalweni ehlukahlukene, engashintsha kusukela ekukhahleleni endaweni kuya ekushayeni ku-crotch.
Qaphela: Lapho ukhahlela, gcina umzimba ongenhla uqondile futhi ujikise imilenze ngaphezu kwama-degree angu-90. Khahlela ngemilenze eshintshanisayo, shaya okhalweni izikhathi ezingama-30-40 iqembu ngalinye, ngesikhawu semizuzwana engama-30, isikhathi ngasinye ngamaqembu angu-3-5. Ngokwekhono langempela likadokotela, imvamisa yokukhahlela kufanele ishintshe ukusuka kokunensayo kuye ngokushesha, kulandele isimiso sokuqhubeka kancane kancane, nokushintsha ukusuka ekuzilolongeni endaweni ukuya ekuzilolongeni ngenkathi uhamba ngemva kokuba nekhono.
Umshicileli:
Isikhathi sokuthumela: Jun-28-2024
