Utini ndi chiwonetsero cha chikazi, chisomo ndi chipiriro. Ngati simunayambe mwatambasula, koma mukuyaka ndi chikhumbo choyamba pano ndi tsopano, tidzasangalala kuthandiza! Mavuto apadera oyamba kumene, momwe angakhalire pakhomo, pogwiritsa ntchito masewera olimbitsa thupi ndi uphungu kwa ojambula masewero.
Chimene muyenera kudziwa musanakhale chingwe
Ndipotu, anthu 90 pa 100 atsopano amapanga zolakwika kwambiri pa maphunziro oyambirira, zomwe zimachititsa kuvulala kwakukulu kwa chipangizo chogwirizanitsa ndi kukonzanso kwa nthawi yayitali. Mndandanda wa malamulo omwe ali m'munsimu udzakutetezani ndi 50% ndi kutsatira mosamalitsa.
Kutentha kutentha kwa minofu
Zimadalira kupambana, kupweteka kowawa, kupweteketsa minofu yosazolowereka, kupulumutsidwa pambuyo pa maphunziro. Musanayambe kutambasula pamphuno, muyenera kulumbirira thupi lonse, kutambasula minofu yonse, kusamala miyendo. Phunziro la kunyumba, tambani katatu pa chingwe, khalani pansi maulendo awiri, perekani ntchentche zing'onozing'ono ndi miyendo yanu kumbali ndi kutsogolo katatu. Ngati pali othandizira, gwiritsani ntchito nawo - choncho wansembe amanyamula ndipo minofu imatenthetsa. Nthawi yowonjezereka ndi pafupifupi mphindi 30, mpaka ola limodzi.
Chinsinsi chochokera ku masewero olimbitsa thupi nthawi zonse: Nthawi zonse muzivala kutentha kwachitsulo kuchokera ku bondo kupita ku bondo kapena kupitirira pang'ono. Thermosins kapena leggings ndi chowotcha ndi abwino. Kuwotha mpakana mutakhala ndi chilakolako chosavulaza anthu omwe amatha kutentha. Pokhapokha minofu ili okonzeka kutambasula pamtunda wautali komanso wopingasa. Ntchito zina zimapangidwanso m'matenda. Azimangotenga pokhapokha atakhala nawo.
Momwe mungatambitsire bwino: bwino kapena mwadzidzidzi
Poyang'ana mavidiyo kuchokera ku malo ophunzitsira mu rhythmic gymnastics, mungathe kuganiza molakwika kuti kutambasula kwakukulu kumachitika mothandizidwa ndi jerks. Ndi akatswiri azamasewera omwe akugwedezeka pansi pa chisamaliro cha mphunzitsi komanso gulu lachipatala. Kuti mudziwe momwe mungakhalire pa chingwe kuchokera pachiyambi, mukufunikira kuyenda kosalala ndi kofulumira. Momwemo mudzamveketsa msinkhu wokonzekera, kutengeka kwa minofu kutambasula, mumvetsetsa malire a kupweteka kwapadera popanda kukhumudwitsa.
Atsikana nthawi zambiri amafunsa momwe mungapangire kuyenda bwino kapena kuthamangira kumbali, chifukwa mainawo amatanthauza kuyenda mwadzidzidzi. Poyambirira, mahi samachitidwa ndi wopenga, koma mofulumira ndi phazi lomwe limakhala pamtunda kwa masekondi 2-3, kenako pang'onopang'ono kutsika, osagwira pansi kapena kuika phazi pamalo ovina.
Pafupi ndi malo a kumbuyo, mimba ndi mapewa
Apanso, atsikana omwe amayamba kutambasula sakuona malo abwino, pamimba ndi m'mimba. Mafupa a minofu, nkhwangwa pakati pa mapewa sikuti amangoganizira chabe, koma imaphwanya malamulo oyambirira.
Nthawi zonse penyani malo anu. Kodi mumachita masewera olimbitsa thupi kuti mukhale pamphuno, kuima, kunama, kukhala pansi - ziribe kanthu. Kumbuyo nthawi zonse kumakhala chingwe, mutu umadzitukumula ngati mpira, mapewa akuwongoledwa. Onetsetsani nthawi zonse ndi mimba mpaka pa ntchafu, ndikupangitsani kumbuyo kumbuyo. Simusowa kuti muzitsuka ndikuyesera kuti mufike kumapeto kwa zala zazing'ono kapena kumanga makola anu pamtengo wanu kumbuyo kwanu. Matenda a msinkhu wambiri pamene msungwanayo akutambasula
Musadandaule, poyamba simungathe kufika pamimba mwako. Komabe, mu sabata ndizoona.
Pafupi ndi malo a pelvis pa kutambasula kwa twine
Mphindi ino, zolakwitsa zambiri zimapangidwa zomwe zimatsogolera kuvulala. Makamaka amagwiritsira ntchito zizindikiro zozembera pansi mpaka kumapeto kwa mphasa, kumene muyenera kukhala papa. Ochita masewera olimbitsa thupi amauza anthu momwe angagwiritsire ntchito mapewa.
Khalani pansi, miyendo yowongoka m'masokosi. Tengani bulu ndi manja onse awiri ndikuchotsani mabulu anu pansi. Padzakhala zotsatira, ngati kuti takhala pansi pamtunda, ndipo matako ake atagona pambali. Pafupifupi zomwezo ndi zofunkha, pamene mumasintha chifuwa mu bra.
Momwe mungakhalire pa twine: za kupuma
Kupuma bwino kumathandiza kutulutsa minofu ndi maganizo kumachoka ku ululu mwa kusintha maganizo. Mukakokera, nthawi zonse muzipuma mofulumira ndipo pang'onopang'ono mukatuluke pakamwa. Ngati ululu ukuwonjezeka, sintha malingaliro kupuma ndikumvetsera kukumveka kwa kudzoza-kutuluka. Ichi ndi chinyengo chophweka, chomwe sichikuthamangidwira kwa othamanga okha, koma ngakhale amayi azimayi panthawi yobereka, kukakamiza mkazi kuti apume.
Kupsinjika kapena kupumula minofu?
Ingosangalala. Kupsinjika maganizo pakukatambasula ndi chipsinjo chosapeŵeka. Minofu yanu ikhale yofewa komanso yofewa. Sungathe kupirira ululuwo? - Kotero minofu ikungoyenda mopanda malire. Limbani ndi inu nokha, kutambasula kuti mugwire ntchito ndi ntchito yovuta. Musakhulupirire malemba ndi nkhani, takhala pa mphasa tsiku limodzi, izi sizingatheke.
Chochita ndi maondo?
Pa masewera a kuvina, kusukulu pa maphunziro a thupi, pa masewera olimbitsa thupi, mu ballet - kulikonse kumene akunena: "Yang'anani mawondo anu!". Mvetserani, pakuti mawondo agugu ndi kuvulaza kosatheka kufotokozeka kwa matope ndi mitsempha ya bondo ndi chiuno. Musagwirizane nokha, funsani mlongo wanu / abwenzi / amayi kuti apinde mawondo awo, agwedezeke pansi.
Amapanga momwe angakhalire mwamsanga pa mapasa kwa masiku khumi
Kupeza twine m'kanthawi kochepa ndi kovuta, ngati mulibe zaka zoposa 25 ndi minofu mumatha kusintha. Chenjerani, timayamba kuphunzitsa!
Kutambasula mwamphamvu - machitidwe asanu
Mukangotenthedwa, musalembe kudumpha pansi. Ayi, ayi, kodi si nthawi yoti mupumule? Pali machitidwe 5 olimbikitsa a longitudinal ndi transverse twine.
№1 Katundu wambiri: kutsogolo kumbali - kubwereza nthawi 15 pa mwendo uliwonse
Gwira kumbuyo kwa mpando kapena kupuma mu chipinda. Dzanja lachiwiri, lizipeze kumbuyo kwanu ndikuziyika kumbuyo kwanu. Thupi limatulutsidwa, m'mimba sakupachika. Msolo wothandizira uli wowongoka, mwendo wothandizira umagwirizana pang'ono ndipo umatambasula masokosi owongoka, monga mpira.
Ife timasunthira patsogolo, timakhala kwa masekondi 2-3, tikusuntha pambali. Pachifukwa ichi, mwendo umatsogoleredwa pamagulu, osakhudza pansi. Komanso gwiritsani malo apamwamba kwa masekondi angapo. Timachita maulendo 15 ndikusintha mwendo.
№3 Mach mmbuyo muima - 15 nthawi pa mwendo
Timapuma manja athu pa khoma kapena pachifuwa kapena kumbuyo kwa mpando pachiuno. Timabwerera ndi masentimita 15-20, miyendo pamodzi. Ndi nsomba, ife timayendetsa phazi lathu mmbuyo, popanda kugwera kumbali yake, osati kugwedezeka mwamphamvu kumbuyo kwenikweni. Muzimva thupi. Chidendene chimatengedwa pamwamba. Pafupifupi mwendo udzakwera ndi madigiri 45-60. Bwerezani nthawi 15 ndikusintha phazi lanu.
№4 Mach mmbuyo ndi zosokoneza m'munsi kumbuyo - 15 nthawi pa mwendo
Otsamira patsogolo pa ngodya ya madigiri 90, ndi manja owongoka ife timatenga kumbuyo kwa mpando. Timasunthira chammbuyo pang'onopang'ono ndipo nthawi yomweyo timagwada kumbuyo.
№5 Khwerero mu twine, kanema
Iwo anaima pa zala zawo, matupi awo anatulutsidwa, maso awo molunjika. Manja amafalikira pambali kuti akhale oyenera. Timapanga pang'ono ndikupita patsogolo. Gawo lina ndikugwedeza phazi lanu. Timabwereza maulendo 10 pa phazi.
Yang'anani mwatcheru kanema, ngati mukuchita masewera olimbitsa thupi mumasewera olimbitsa thupi Alena Vinogradova kuchokera ku zovutazo, momwe mungakhalire pamapasa pakhomo.
Kuwongolera kwa mawuni kwa ovina, osewera ndi masewera olimbitsa thupi: TOP 5 zochitika
Pomwe panalibe khoma la Sweden ku wowerengera aliyense, tinatenga masewero olimbitsa thupi kuti titseke pansi kuchokera ku ballerina ku Bolshoi Theater Anastasia Stashkevich.
№1 Ntchifewa - ligaments ndi tendons m'chida
Kuchita masewera olimbitsa thupi kumaphatikizapo pulogalamu iliyonse yowotambasula. Izi ndizofunikira osati oyamba kumene, komanso akatswiri othamanga.
Khalani pansi ndikuyika mapazi anu palimodzi, ndikugudubuza miyendo yanu. Chidendene cha chidendene ndicho chowongolera chala. Yambani pamphumi kutsogolo kuti pakhale katatu kamodzi pakati pa pubic ndi miyendo. Tsopano pali njira ziwiri zoyendera gulugufe.
- Njira yoyamba: kumanga masokosi ndi manja anu, ndikukankhira maondo anu pamabondo anu, ndikugwedeza pansi. Dula mimba yako pansi. Gwiritsani ntchito malo opweteka kwa masekondi 30. Yambani msana wanu ndi kusuntha miyendo yanu ngati mapiko a gulugufe. Apanso, gwiritsani mawondo anu pansi kwa masekondi 60. Ndibwino, ngati mnzanu akuthandizani ndikugwedezani kumbuyo, kuchita masewero olimbitsa thupi ndi othandiza kwambiri.
- Njira yachiwiri: Timayesa kuyika mawondo athu pansi ndi kuyesetsa kwathu, ndikuyendetsa manja athu pansi, ndikugwedeza m'mimba, kutsika m'munsi. Onani chithunzicho.
№2 Timakweza miyendo kumbuyo - kumbuyo kwa ntchafu
Kugona kumbuyo, kwezani mwendo wothandizira ndi madigiri 90, gwiritsani chingwe chodumpha chingwe, tepi kapena thaulo lalitali ngati chithunzi. Koperani kwambiri mwendo ndikugwira masekondi 30. Timapuma kwa mphindi zisanu ndi ziwiri ndikukweza mwendo kwa masekondi 60. Timasintha miyendo.
Tsatirani mosamala ngakhale mawondo. Mgugu wogwira ntchito ndi wodalirika uyenera kutambasulidwa pa chingwe. Tikukoka chala chachangu.
№3 Kuwombera miyendo yagona pambali pawo - mkati mkati mwa ntchafu
Chofunika kwambiri cha ntchitoyi ndi chimodzimodzi ndi chakale, koma tsopano timakhala pambali yathu ndikutambasula mkatikati mwa ntchafu.
№ 4 Mphepete kumbali kumapazi
Takhala pansi, timatengera phazi limodzi kumbali imodzi, kukoka tchire kwa ife. Timagona pansi pa phazi ndikukhala kwa masekondi 30. Bwerezani katatu ndikusintha mwendo.
Zochita zofananazo kukhala pamapasa pakhomo, phazi lokha limayang'ana patsogolo.
№ 5 Mphindi, miyendo pamodzi - miyendo ija
Khalani pansi, mutenge mabowo, monga momwe tafotokozera m'malamulo oweyula kumayambiriro kwa nkhaniyi. Timakoka masokosi, timadzikulunga tokha manja athu ndikutambasula mimba yathu kumachiuno athu, kuyesera kuti tiyime pamapazi athu. Sungani minofu kuthamanga kwa masekondi 15. Bwerezani katatu.
Bweretsani machitidwe 10 tsiku limodzi ndipo posachedwa mudzayamba kuuza anzanu abwenzi anu kuti azikhala pa mphasa masiku khumi! Musaiwale za kutentha kwakukulu kwa minofu musanaphunzire kusinthasintha. Tikukufunirani zabwino kwambiri!