Ikhono lokulinganisela liyisici esiyisisekelo sokuqina komzimba kanye nokuthuthukiswa kokunyakaza, okuyikhono lokulungisa ngokuzenzakalelayo nokugcina ukuma komzimba okuvamile ngesikhathi sokunyakaza noma amandla angaphandle. Ukuzivocavoca okulinganiselayo njalo kungathuthukisa ukusebenza kwezitho zokulinganisela, kuthuthukise ukuqina komzimba njengamandla, ukugxuma, ukuxhumanisa, kanye nokuguquguquka, kuthuthukise ukunemba kokunyakaza, futhi kuhlakulele amandla abafundi okuzola, isibindi, kanye nokuzimisela. Ukuzivocavoca okulinganiselayo kuwumkhuba wesenzo onciphisa ubuso bokusekela futhi uthuthukise ikhono lokulawula isikhungo somzimba samandla adonsela phansi, esihlukaniswe ngokuzivocavoca okuguqukayo kanye nokuzivocavoca okungaguquki. Ukuzivocavoca okulinganiselayo kwabafundi besikole samabanga aphansi naphezulu kufanele kugxile kakhulu ekuzivocavoceni okuguqukayo futhi kuhlanganiswe nokuzivocavoca okungaguquki.
Amabha Ahambisanayo Okuzivocavoca Okulungisekayo
1, Ukuthuthukisa amandla nekhwalithi ngokuzivocavoca okulinganiselayo
(1). Ukugoba ngomlenze owodwa osekelayo
Inani lokusebenza: Ukuzijwayeza amandla emilenze kunomthelela omkhulu ekuthuthukiseni amandla emisipha ye-quadriceps kanye nemisipha ye-hamstring emathangeni.
Indlela yokuzijwayeza kanye nengcaphuno: ukusekela unyawo olulodwa, umzimba ongaphezulu uqonde, izingalo zigobile ngokwemvelo; Lapho umlenze osekelayo ugobile futhi ugobile, idolo kufanele ligobile ngaphansi kwama-degrees angu-135. Umlenze ojikayo kufanele welulwe phambili usuka phansi, kanti umzimba ongaphezulu kufanele ugobile kancane phambili. Izingalo kufanele zivuleke ngokwemvelo kusukela phansi kuya phezulu ukuze kugcinwe ibhalansi. Lapho ugobile, amalunga omzimba esinqeni nasedolweni kufanele aqonde ngokuphelele, futhi isisu kufanele sivalwe futhi ukhalo kufanele luqonde. Umkhuba wokusekela ama-squats ungathatha uhlobo lomncintiswano weqembu elithi “Golden Rooster Independence”, lapho umuntu angabona khona ukuthi ubani ogobile izikhathi eziningi ngaphakathi kwesikhathi esibekiwe, noma ophikelela isikhathi eside ngesigqi esifanayo. Ukunyakaza kwezinyawo kwe-roller skating, imidlalo yeqhwa, kanye nobuciko bokulwa kusetshenziswa kabanzi kulo mkhuba walo mnyakazo.
Qaphela: Ukunyakaza kwezingalo eziphezulu nezingezansi kufanele kuhambisane, isigqi kufanele sihambisane, futhi imilenze kufanele iprakthizwe ngokushintshana. Izikhathi ezingu-8-10 eqenjini ngalinye, ngesikhawu semizuzwana engu-30, namaqembu angu-3-5 ngeseshini ngayinye. Ochwepheshe abanamakhono okulinganisela abuthakathaka bangaqala ukuzijwayeza ngesandla esisodwa esisekela udonga, ngezidingo ezifanayo zokunyakaza.
(2). Umzimba oqondile wesobunxele nowesokudla ugoqana
Inani lokusebenza: Ukuthuthukisa amandla angaphakathi okhalweni nasesiswini, okulungele abafundi bazo zonke izigaba ukuthi basebenzise.
Indlela yokuzijwayeza kanye nengcaphuno: Lala uqonde esicamelweni, imilenze iqonde, izithende zingasekho phansi, izingalo ziphakanyisiwe (noma zibekwe ohlangothini, noma izindololwane zigobile phambi kwesifuba). Gingqa ngakwesobunxele (kwesokudla) ngesikhungo samandla adonsela phansi somzimba, sebenzisa amandla okujika phezu kwamahlombe nezinqe ukuze uqhube umzimba ukuthi ugingqike kanye, bese ubuyela kolunye uhlangothi. Lokhu kunyakaza kuvame ukusetshenziswa kuI-Gymnasticsamasu anjengokugingqa nokujika.
Ukunaka: Uma ugingqa, gcina imilenze yakho ihlangene, uqondise amadolo akho, bese ucindezela izinyawo zakho. Ungazijwayeza ukusebenzisa izibambo zamalunga eqakala. Amasonto ayi-6-8 eqenjini ngalinye, ngesikhawu semizuzwana engama-30, namaqembu ama-3-5 ngeseshini ngayinye. Abafundi abaneminyaka ehlukene kanye namazinga kufanele balungiswe ngokwesimo sabo sangempela.
Imishini yokuzivocavoca ye-LDK eyengeziwe
2, Ukuthuthukisa ikhono lokugxumagxuma ngokuzivocavoca okulinganiselayo
(1). Ukugxuma ngonyawo olulodwa ngesikhathi sokunyakaza
Inani lokusebenza: Zivocavoce amandla emisipha yomlenze, okhalweni kanye nesisu, futhi ube nomthelela omkhulu ekuthuthukiseni ikhono lokugxuma.
Indlela yokuzijwayeza kanye nengcaphuno: Ngokusekelwa konyawo olulodwa, goba idolo lapho usuka, wehlise isikhungo samandla adonsela phansi, sebenzisa amandla enyaweni yangaphambili, gxuma phambili naphezulu, jika umlenze kahle bese udonsa phezulu, hlanganisa izingalo ukuze ugcine ibhalansi, kanye nokushintsha kusuka ekufikeni kwesithende kuya ekufikeni konyawo oluphelele lapho ufika, goba idolo libe ngumcamelo. Abafundi bebanga eliphansi bangazijwayeza imidlalo "yokushayela izitimela" kanye "namaqhude okulwa" kakhudlwana, kuyilapho abafundi bebanga eliphezulu bengagxuma phezu kwezithiyo zokuphakama okuthile ngesikhathi sokuzijwayeza, okungagcini nje ngokwandisa ubumnandi bokuzijwayeza kodwa futhi kuthuthukisa ukusebenza kahle kokuzijwayeza. Lo msebenzi uvame ukusetshenziswa emiqhudelwaneni yokugxuma kwezemidlalo.
Qaphela: Uma usuka, jika imilenze yakho iye phezulu ukuze usebenzise amandla, goqa amathole akho ngokwemvelo, uhlanganise imilenze yakho engaphezulu nengaphansi, bese ugoba amadolo akho ukuze aguqe lapho ufika. Ukushintshana phakathi kwemilenze, izikhathi eziyi-10-20 eqenjini ngalinye, ngesikhawu semizuzwana engama-30, kumaqembu ama-2-3. Ukulungiswa kungenziwa ngokwesimo sangempela sochwepheshe, kuqhubeke kancane kancane.
(2). Gxuma phezulu naphansi izitebhisi eziphakeme ngezinyawo zombili zilandelana
Inani lokusebenza: Ukuzijwayeza okuqhubekayo kokugxuma phezulu naphansi izitebhisi eziphakeme ngezinyawo zombili akugcini nje ngokuthuthukisa amakhono abafundi okugxuma, kodwa futhi kuthuthukisa amandla abo ezitho zangaphansi, ubukhali, kanye nokuxhumana, kuthuthukise amandla abo okuzimisela nesibindi.
Indlela yokuzijwayeza kanye nengcaphuno: Vula izinyawo zakho ngokwemvelo, gobisa amadolo akho, ugobise umzimba wakho ongaphezulu phambili kancane, bese uphakamisa izingalo zakho emuva. Bese ugobisa izingalo zakho phambili naphezulu ngamandla, ngenkathi ucindezela izinyawo zakho phansi kanzima, gxuma ngokushesha phezulu naphansi (izitebhisi), bese ugobisa amadolo akho ukuze uzigobe. Uma ugxumela phansi, beka izithende zakho phansi kuqala, ngenkathi ugobisa amadolo akho ngokwemvelo ukuze ugobe futhi ugcine ibhalansi. Ukugxuma okuqhubekayo ngezinyawo ezimbili phezulu naphansi izitebhisi eziphakeme zingasetshenziswa njengomkhuba wokuma ugibele i-long jump kanye nokufika.
Ukunaka: Ukunyakaza kokugxumagxuma phezulu naphansi kuyaqhubeka. Ukuphakama kwezinyathelo 30-60cm, izikhathi eziyi-10-20 eqenjini ngalinye, kanye nesikhawu somzuzu owodwa, kumaqembu ama-3-5. Ukuphakama kanye nebanga lokugxumagxuma kwezinyathelo kufanele kulungiswe ngokwamakhono abafundi angempela, kunake ukuphepha, futhi kungasebenzi emhlabathini oqinile. Abafundi bebanga eliphansi kufanele babeke omata phambi kwezitebhisi ukuze bavikeleke ngesikhathi sokuzijwayeza.
3, Ukuthuthukisa Ukuzivumelanisa Nezimo Ngokuzivivinya Okulinganiselayo
(1). Ibhalansi yesitayela se-Yan
Inani lokusebenza: Ukuthuthukisa ukuguquguquka kochwepheshe kungasiza kakhulu ekuthuthukiseni amandla emisipha engezansi yomhlane.
Indlela yokuzijwayeza kanye nengcaphuno: Yima uqonde, phakamisa kancane umlenze owodwa emuva, gobisa umzimba ongaphezulu phambili, futhi lapho umlenze wangemuva uphakanyiswa uye endaweni ephezulu kakhulu, phakamisa ikhanda nesifuba ukuze wakhe indawo elinganiselayo yokusekela umlenze owodwa kanye nokuphakamisa uhlangothi lwengalo. Ibhalansi yesitayela se-Yan ivame ukusetshenziswa kuI-Gymnastics, ubuciko bokulwa, kanye neminye imicimbi.
Ukunaka: Phakamisa imilenze kuqala, bese ugoba umzimba ongaphezulu phambili, bese usebenzisa amathe nezinzwane ukulawula isikhungo sokudonsa komzimba. Uma uphakamisa imilenze yangemuva uye endaweni ephezulu, gcina indawo elinganiselayo imizuzwana emi-2-3. Prakthiza ukushintshanisa imilenze, amasekhondi ayi-10-20 eqenjini ngalinye, ngesikhawu semizuzwana engama-20, kumaqembu angu-4-6. Ibhalansi yesitayela se-Yan iwukuzivocavoca okungaguquki, futhi kunconywa ukuyihlanganisa nokuzivocavoca okusizayo okunamandla.
(2). Ukukhahlela okuhle
Inani lokusebenza: Yelula ngokuphelele iqembu lemisipha yethanga elingemuva kanye nemisipha ye-calf gastrocnemius, ithuthukise ukuguquguquka kwabafundi, ithuthukise ukuhamba kwamalunga, futhi ivimbele ngempumelelo ukulimala kwezemidlalo.
Indlela yokuzijwayeza kanye nengcaphuno: Yima imilenze yomibili ihambisana, phakamisa izandla zakho ziqonde ngezingalo zombili, phakamisa unyawo lwakho lwesobunxele, hosha unyawo lwakho lwesokudla phambili bese ukhahlela umlenze wakho phezulu, ushintshana phakathi kwezinyawo zesobunxele nesokudla. Uma ukhahlela, yima uqonde ngesifuba sakho nesinqe, hosha izinzwane zakho, sheshisa ngemva kokukhahlela phezu kwesinqe sakho, bese ucindezela izinyawo zakho lapho uwa. Ukukhahlela kuyindlela eyisisekelo yomlenze kwezobuciko bokulwa.
Ukunaka: Uma uziqeqesha, gcina ukuma okufanele, ukhuphule kancane kancane ubukhulu namandla okukhahlela phezulu kusuka phansi kuya phezulu, kusuka kancane kuya okusheshayo, bese ukukhulisa kancane kancane. Khahlela phezulu izikhathi ezingu-20-30 ngeqembu ngokushintshana, ngesikhawu semizuzwana engu-30, amaqembu angu-2-4 isikhathi ngasinye, bese wenza izivivinyo eziningi zokukhahlela phambili ngesikhathi sokunyakaza.
4. Ukuthuthukisa amakhono okuhlanganisa ngokusebenzisa izivivinyo ezilinganiselayo
(1). Hamba izingalo zibekwe ezingxenyeni ezahlukene zengalo yangaphambili
Inani lokusebenza: Ukuthuthukisa amakhono okuxhumana kanye namandla ezitho zangaphansi. Indlela yokuzijwayeza kanye nesikhombo: Beka izingalo zakho ngemuva komhlane wakho, ikhanda ngemuva komhlane wakho, bese unqamula ukhalo lwakho. Phakamisa izingalo zakho phambili, phezulu, noma eceleni, noma yenza ukuhamba ngokwemvelo ngesandla esisodwa unqamule ukhalo lwakho kanti esinye isandla senza ukuphakamisa ohlangothini, phezulu, noma phambili. Gcina umzimba ongaphezulu uqonde, qondisa isifuba ngokwemvelo, qondisa ukhalo, hamba nge-forefoot, futhi ugcine izithende zingangeni phansi. Lo msebenzi uvame ukusetshenziswa kumaphrojekthi okuhamba ngezinyawo aphansi, futhi kuyindlela ebalulekile yokuqinisa ukuma okufanele kanye nokuhamba ngokwemvelo. Ngokusekelwe ezicini zokukhula nokuthuthukiswa kwabafundi bebanga eliphansi, izindawo ezahlukene zokuhamba ngezinyawo zingasetshenziswa, okugcwele ubumnandi ekusebenzeni.
Qaphela: Nyathela phansi ngengalo yangaphambili, gcina isithende singangeni phansi, bese ubheka ngqo okhalweni ukuze ulondoloze ibhalansi. Ijubane lokuya phambili liyakhula kancane kancane kusukela kokushesha kuya kokunensa. Imizuzu eyi-1-2 eqenjini ngalinye, kanye nesikhawu somzuzu owodwa, kumaqembu ama-3-4.
(2). Khahlela bese ushaya ngaphansi kwesifuba
Inani lokusebenza: Ukuthuthukisa ikhono labafundi lokuhlanganisa izitho zangaphezulu nezingezansi, ukusebenzisa amandla okhalweni lwabo kanye nesisu, kanye nokukhuthaza ukuthuthukiswa kwezimfanelo zabo ezibucayi.
Indlela yokuzijwayeza kanye nengcaphuno: Ngokusekelwa konyawo olulodwa, lapho usuka, goba idolo bese usebenzisa ingaphambili ukuze usebenzise amandla. Gxuma usuka phansi, jika imilenze namathanga ukuze usebenzise amandla, shaya izinzwane phezulu, futhi lapho imilenze ijika iye endaweni ephezulu, sebenzisa izandla zombili ukuze ushaye izinqe ngesandla esiphakeme. Shintsha ngokushesha kusuka emilenzeni ejika uye ekuzilolongeni kokushintshana kwemilenze ngemva kokuwela phansi. Le ndlela yokuzivocavoca ivame ukusetshenziswa emisebenzini yokuzifudumeza emidlalweni ehlukahlukene, engaguquka kusukela ekukhahleleni endaweni ethile iye ekushayweni ebhulohweni.
Ukunaka: Uma ukhahlela, gcina umzimba ongaphezulu uqonde phezulu bese ushwiba imilenze ngaphezu kwama-degrees angu-90. Khahlela phezulu ngemilenze eshintshanayo, shaya izinqe zakho izikhathi ezingu-30-40 eqenjini ngalinye, ngesikhawu semizuzwana engu-30, isikhathi ngasinye emaqenjini angu-3-5. Ngokwekhono langempela lochwepheshe, imvamisa yokukhahlela kufanele ishintshe kusukela ekusheshiseni kancane kuya ekusheshiseni, ilandele isimiso sokuqhubeka kancane kancane, kanye nokushintsha kusukela ekuzijwayezeni endaweni kuya ekuzijwayezeni ngenkathi uhamba ngemva kokuba nekhono.
Umshicileli:
Isikhathi sokuthunyelwe: Juni-28-2024
