Isethi umzimba ngenduku Gymnastic. Ukuzivocavoca ngenduku izingane

induku Gymnastic kusiza usimamise umthwalo umzimba nesisindo ukusatshalaliswa, kodwa kwenza kube nokwenzeka ukuba enze ukuqeqeshwa ngendlela ephumelela kakhudlwana futhi zihlukahlukene. Uma ningabakaKristu abantu abangafuni ukubekezelela isimiso kanye monotony ke lena ngawe.

Phakathi izinto phezulu ngenxa yokuqhuba induku Gymnastic - iyona imishini ezingabizi kakhulu futhi enza izinto ezihlukahlukene. Ngaphezu kwalokho, ukwenza umsebenzi ngenduku, akudingekile ukuba uyithenga. Sinale asegcwele yomculo. Hlanzani induku yakhe nje kuzo zonke ngokweqile kanye nokusetshenziswa, sijabule ngokuthi ukuqeqeshwa kwabo akahlalanga isikhathi ngisho nesenti.

inzuzo

Isakhiwo umzimba ngenduku kungenziwa ngokuthi nge ecacile unembeza obshcherazvivajushchih. Inikeza ithuba ekhiphela up ezinqeni, emathangeni, izingalo, cindezela, esifubeni, amathole, yebo lutho! Ngaphezu kwalokho, isetshenziswa izinhlobo ezahlukene karate isikhali.

Owesibili kobufakazi ukuze sixoshe konke ukungabaza futhi abantu baba nesithakazelo lesi sivivinyo: edumile Gvinet Peltrou abathintekayo ngenduku Gymnastic! Nanguya indlela ukunciphisa umzimba "inikezwa" Treysi Anderson - ngomunye wabaqeqeshi best Hollywood. Ngakho-ke, sithatha isibonelo kuwo uhambe!

emi isikhundla

Ukuze wenze lesi sivivinyo ngenduku, ame, izinyawo ehlombe-ububanzi ngaphandle ukuhlela, ukubeka induku emahlombe akhe. Jikela umzimba ukuze umlenze kwesokunxele bese ukhalo bahlale endaweni. Thina ubuyele indawo yokuqala. Jikela umzimba kwesobunxele. Buyela.

Isivivinyo esilandelayo. Sukuma, unamathele up. Sitsheke umzimba kwesokudla ukubuyela endaweni yalo. Lean kwesobunxele, ukuba abuye. Namathela ngenkathi ezihambelayo indiza mpo.

Endaweni efanayo, goba phambili ngesikhathi esifanayo Khulisa banqotshwa ngemuva (thoracic kanye lumbar), ngemuva ekhanda nge ngemuva umugqa owodwa, imilenze ngqo. Phakamisani izandla zenu phezulu naphansi ukuthatha ngangokunokwenzeka induku yakhe emuva. Buyela indawo yokuqala.

Ukuze wenze lokhu okulandelayo jikelele umzimba zentuthuko ngenduku, wena kudingeka ume endaweni efanayo. Kuphela yokusungula kufanele kube ngqo phambi komphongolo. Bathambekele nomlenze wesokunene, kungcono ukubeka induku phambi ahlale nabo esiyilweni. Emuva. Senza okufanayo nge unyawo lwesobunxele.

Endaweni efanayo, ubambe induku ezansi. Gobisa ke phambili, emuva ngqo, amehlo aqonde phambili. Qinisa lunamathele webele, eguqa izingalo ukuletha ukudla, lapho izindololwane baqondiswa upwardly futhi singatsheki. Wehlisa induku bese ubuyela ukuqala isikhundla.

Beka phambi induku mpo phansi, wabeka izandla zakhe phezu kwakhe, izandla zakhe ushiye ngqo. Bend, kokuba banqotshwa emuva, phambili, osizweni induku. Qalisa ukukhanya ukuzamazamisa springy, okwandisa kuka. Emuva.

ehlezi esikhundleni

Ukwenza lesi sivivinyo ngenduku, udinga ukuhlala phansi, ibenze imilenze iqonde, ubambe igobolondo emahlombe akhe. Ezezindlu esitshekile phambili, ukugcina emuva lakho eliphansi. Ukwenza ukukhanya springy unyakazisa phambili, kanye isikhathi ngasinye okwandisa emthambekeni. Buyela indawo yokuqala.

Endaweni efanayo, ujike umzimba ngakwesokudla. Ukukhulisa induku, izindlu ukwandisa kwesobunxele. Namathela emahlombe aphansi. Khona-ke yenza lesi sivivinyo endaweni kolunye uhlangothi.

isikhundla ezithandwa

Ukwenza lokhu iqoqo umzimba ngenduku, udinga ukuba alale ngesisu sakho, imilenze ukusakaza ehlombe-ububanzi ngaphandle. Kuyadingeka ukuba ubambe induku ezandleni zakhe eyeluliweyo. Ukuphakamisa ikhanda lakhe, mabaphakamise izandla. Yenza unamathele ekhanda lakhe, bese uyibeke emahlombe akhe. Le ngxenye engenhla izindlu ukukhulisa njengoba eliphezulu ngangokunokwenzeka, le prognuvshis esiphezulu, uhlale kulesi sikhundla amasekhondi angu-5. Buyela indawo yokuqala.

Endaweni efanayo, ubambe induku ngaphansi izibunu ngemuva. Izandla bayavuswa, elingenhla umzimba lift futhi ungagobisi, edonsa kwesilevu sakho phezulu. Kulesi isikhundla, ukuze uhlale amasekhondi amahlanu. Wehlisa esifubeni kuya phansi bese ubuyela ukuqala isikhundla.

Kukhona enye isethi umzimba ngenduku Gymnastic. Ngidinga amanga emhlane wakho, ubambe ndawonye umlenze iqonde, induku ukugcina phambi komphongolo. Luthathe ukuguqa ngezinyawo bese uyaziveza nesifuba. Imilenze ubambe induku ngokusebenzisa eminye qondanisa kubo up, ukubeka induku phansi ngemuva. Phakamisa ukhalo. Wehlisa yona phansi. Gobisa imilenze, ngomusa zokuwadonsela esifubeni, bese siphakamise igobolondo. Ukuze ubambe imilenze kolunye uhlangothi ngokusebenzisa induku. Buyela imilenze nezingalo kuya indawo yokuqala.

ukuthuthukiswa nokuvumelana nezimo

Isivivinyo esilandelayo ngenduku ezihlose ukwakha ngokushesha nakalula. Udinga uvuke njengoba ebambe igobolondo phambi kwakhe. Kumele ijikelezwe ku indiza mpo kuya kwesokunxele bese kwesokudla uze owela yezandla. Stick liqala ukuphakama ephakeme futhi ngenxa yalokho ukwenza umsebenzi ngendlela evundlile indiza ihamba phezulu.

Yima, unamathele ngezansi. Kuyadingeka ukuba ngiphakamisele, izandla ngemva kwakhe ukuqala futhi unamathele ziyethe emva kwakhe. Luthathe ubuyele isikhundla ukuqala.

Yima endaweni efanayo. Stick phakamisa ngemva kwakhe ukuze izandla zakhe, bese yehlisa phansi ngemva kwabo. Phakamisa umlenze wakho kwesokudla izimisele futhi iminwe yakho ukufinyelela projectile. Beka unyawo phansi bese pick it up ngeminwe zakho bese uthola izinti. Beka unyawo phansi, sithathe igobolondo, bese ubuyela ukuqala isikhundla.

ngokubhukula

Udinga ukuba alale ngomhlane, imilenze ngaphandle ezingeni ehlombe ngenkathi ugcina induku phambi kwakhe. Ukubeke on phansi kuya kwesokudla yakhe, yena zenzeka izandla zakhe, ngenkathi kuzanywa ukuba likhiphe izindwani. Buyela igobolondo ukuba isikhundla yayo yasekuqaleni, wayesesibeka ngakwesobunxele sakho. Buyela indawo yokuqala.

Isethi umzimba ngenduku Gymnastic kuhlanganisa amakilasi alandelayo. Ima amadolo ka nomlenze wesokunene, thatha ngqo kwesokunxele eya ohlangothini, ephethe induku emahlombe akhe. Corps phaka kwesobunxele. Lean ukuze umlenze wesibili, ngenkathi ugcina ngqo yakho emuva. Ezezindlu UQONDISE. Buyela esikhundleni sazo sokuqala. I phinda okufanayo nangezinye umlenze.

amakilasi Wezingane

Izingane ayephuli ukuma kumele zibhaliswe ne udokotela wezinyawo futhi uthole ukwelashwa kudingekile - massage, yokuzijwayeza zokulungisa, ukubhukuda, ukwelashwa manual, impatho mnene, nezinsiza wamathambo kanye nezinye izinhlobo zokwelapha.

Nge izingane izifundo on ukuthuthukisa ukuma wenziwa njalo ngendlela playful. Izingane Umenyiwe nquma izinkuni, insimbi, Arch ngemuva. Ungabuza ukukhasa ngaphansi Friend intambo ukuhamba emgqeni, ukuhambisa noma iyiphi into ekhanda lakhe. Kuyasiza kakhulu ezifana izingane ukubhukuda: emanzini zemvelo ehlobo, echibini - ebusika. Ngaphezu kwalokho, kukhona umzimba ethize izingane ngenduku.

Isakhiwo iwukuba izingane eminyakeni 4-6

umzimba Okuningi kuyinkimbinkimbi zenzelwe izingane walonyaka. Ngokwesibonelo, ezifana umzimba jikelele zentuthuko ngenduku Gymnastic:

• Cela ingane yakhishwa izandla ngenduku kuzo, okwenza umoya wavuka wahlala izinzwane zakhe. On the exhale, ukwehlisa izingalo.
• Thola izandla zakho phezu induku kude kancane ebanzi kuka ububanzi ehlombe. Phakamisani izandla zenu nalo bese uphonsa ikhanda labo. Lo msebenzi kufanele liphindwe izikhathi ezingu-4.
• Ukuba ngemuva ngenduku esandleni, udinga belingisa nokugibela ibhayisikili.
• Hlala cross-ezinemilenze nge emuva zakho ziqonde, izandla ezigoqiwe ukubamba induku. Jikela kwesokudla noma kwesokunxele, kuyilapho eqondisa ingalo.
• Dlula ephansi ebhentshini emincane baphakamisé ikhanda ngqo futhi side, esilinganayo bubheke izandla. Phinda izikhathi eziningana.