Indlela yokwazisa eyenziwa ngabaqalayo

Ukudibanisa nge-twine kubaluleke kakhulu kubantu ababandakanya ubugcisa be-kartial, ukudansa okanye ukukhwela i-skating, ukubonisa ngokucacileyo ukuguquguquka kwemilenze kwaye kungabonakali.

Nangona kunjalo, ukunweba imilenze kunceda wonke umntu. Inyaniso kukuba zonke iigaments kunye nezihlunu zomzimba ziyaxhunyiwe. Ukuba elinye iqela liphuhliswa kwaye elinye iqela alikho, ayiyi kubakho nkqubela. Ngako oko, ubunzima bokuqeqeshwa kubandakanya ukuzivocavoca okuvumela ukuba kungekhona kuphela ukululalisa onke amaqela omzimba, kodwa ukulungisa i-posture, ubenze isibalo esincinci, ukunciphisa amafutha amaninzi, kwaye oku kunemiphumo emihle kwimoya. Ukufezekisa umphumo, kubalulekile ukugcina ubuchule bokusebenza kunye neshedyuli rhoqo yoqeqesho.

Umngane kufuneka aqonde ngokucacileyo kutheni ufuna ilula imilenze kwaye kubaluleke kangakanani. Ubuninzi bomnqophiso othile kunye nomnqweno omkhulu ngokudibanisa nokusebenza kakuhle kuyisitshixo ekuphumeleleni. Ukulungiswa kwabaqalayo kuqala ngemisebenzi elula kakhulu, ekufuneka ibe yinkimbinkimbi ngexesha. Ukuphepha ukuvela kweengxaki ezinkulu kuya kuvumela imizuzu engama-10 ukuya ku-10 ukufudumala phambi kwe-стретчингом. Ukwenza oku, kufuneka usebenze, gxuma kwintambo. Kukho enye inguqu ye-efudumele-up. Imilenze kufuneka ibe ngobubanzi bamagxa. Kubalulekile ukwenza oku kulandelayo:

1. Ukujikeleza kweesetyhula kweentloko amahlanu amahlanu kwicala ngalinye. Oku kuya kwandula imisipha yentamo.

2. Ukujikeleza amahlombe emva nangaphezulu (amaxesha amahlanu).

3. Izandla zisebhanti. Ukuqhubela i-slopes ye-2 ukupompa kwiindlela ezahlukeneyo malunga neendlela ezi-5.

4. Izandla kwibhanti. Ukujikeleza kwe-Hip kwicala ngalinye amahlanu.

5. Izandla phambi kwakho. Phakamisa umlenze emadolweni uze ujikeleze amaxesha amahlanu ukuya kwesobunxele nakwesokudla.

6. Beka izandla zakho ngamadolo, imilenze kwindawo yokuqala. Jiqulela ngamadolo ngaphakathi, uphume (amaxesha amahlanu).

7. Izandla ziwa ngamadolo, imilenze kunye. Phendulela amadolo akho amaxesha amahlanu kwinqanaba elinye kunye nomnye.

8. Isikhundla "isiqingatha shlangothi". Imisongo yokubeka ububanzi beehlombe, ukuhlala emlenzeni wokunxele, ukulungela kude. Kubalulekile ukwenza ukupompa komlenze ongezantsi ukuya kwisantya, ugcine isandla entanyeni yomlenze oxhasa. Yenza amaxesha angama-10 ukuya kwe-15 kumacala omabini.

9. Makhi inyawo phambili (10 amaxesha), idolo lingaphenduli. Qala nge-amplitude encinane, ngokunyuka ukwandisa.

10. I-Setyhula mahi ngqo umlenze wokuqala ngaphandle, emva kwangaphakathi (amaxesha ama-10). Phinda ngomlenze ngamnye.

11. Ujike unyawo olungakwesokunene, uze ushiye. Umlenze oxhasayo unokuthi ugoceke emadolweni, kodwa kufanele kube ngama-mahogany (amaxesha angama-10).

12. Izimpukane zihamba ngqo emlenzeni (amaxesha ama-10).

Gubungela imilenze, vumela baphumule kancane. Emva koko, sinika isethi esilinganiselweyo sesenzo esisiseko, emva kokusasazwa kwabaqalayo.

№1. "Ukuchonga kwindawo yokuma-1". Isikhundla sokuqala: iinyawo zibubanzi beegxa ngaphandle. Thatha umoya ophezulu kwaye uncike phambili ngokuphumayo, uzama ukuthatha iinzwane ezinkulu. Umgede kumqolo osezantsi, umva kufuneka ube. Khiya indawo ukusuka kumasekhondi angu-30 ukuya kwi-1 iminithi. Lo msebenzi uyimfuneko kubo bonke abaqalayo. Iyakwandisa ukuguquguquka kwembuyiselo, i- hamstrings kunye ne-hamstrings.

№2. "Ukuchithwa kwimiqathango yokuma-2", kwenziwa njengangaphambili, kuphela imilenze ifanele ibe kunye.

№3. "Isikhundla seqhawe." Kubalulekile ukuguqa kwaye, ukubambelela ndawonye, utyumle iinyawo malunga ne-50 cm ngaphandle, ukuba udibanise phantsi. Umva kufuneka ube ngqo. Kule ndawo, i-ligament yangaphandle yelanga ityaliwe. Ukuba umsebenzi awuyi kubangela ubunzima, kufuneka ulale emva kwakho emva kwemizuzwana engama-30 - 1 iminithi.

№4. Emva koko unako ukubeka unyawo lwakho kunoma yikuphi na ukuma, okukuloo nqanaba lebhanti (izitebhisi zaseSweden, ukufaniswa kweesimulator), kwaye wenze ukuthambekela kunyawo. Emva koko, lungisa imeko malunga nemizuzwana engama-30. - 1 iminithi. Emva kokusetyenziswa, kufuneka ukhulule imilenze yakho: bawaxhaphaze, wenze izikwere ezimbalwa, ukuhamba okulula.

№5. "Ukuguqa phambili, umlenze omnye kwisibhathane." Isikhundla sokuqala: ehleli phantsi, imilenze isondele phambili. Ukugoba kwesokudla kunye nesimo ukuze unyawo lwakhe luthinte ngaphakathi ngaphakathi kwethanga lomlenze ojikeleziweyo ojikeleziweyo. Kufuneka ukuba ufikelele kwinqwaba elikhulu lomlenze wesobunxele, ugcine umqolo ngqo. Yenza amanani amaninzi kwaye ulungise i-pos for 1 min. Naphezulu. Lo msebenzi uqulunqa imisipha yomtya ojikelezayo kunye ne "Butterfly".

№6. "Ukuguqa phambili, umlenze omnye kwisiqingatha-lotus." Isikhundla sokuqala sifana nomsebenzi wangaphambili, kuphela umlenze wokunene kufuneka ubekwe ukuze unyawo lwakhe lube ngumlenze womlenze wesobunxele. Qhawula i-slope phambili kwaye uvale isikhundla. Ukuzivocavoca ngokuphumelelayo kuvelisa indawo yangaphakathi yamathanga kwaye ilungiselele umtya ojikelezayo kunye ne "Butterfly".

№7. Butterfly. Ukuhlala phantsi, kufuneka uguqe ngamadolo, udibanise inyawo zakho ezinyaweni ndawonye. Umqolo kufuneka ugcinwe ngqo kuwo wonke umsebenzi, kwaye emva kwezithende zithinta indawo. Siyolulela ngamadolo kunye namaqabunga ukuze bachukumise umgangatho. Zibophezele i-1 okanye ngaphezulu kwemizuzu. Ukuba iimisipha zinzima, ngeli xesha kufuneka linyuswe ukusuka emi-3-5 imizuzu. Umsebenzo wenza ulwahlulo lweengcambu ze-inguinal kwaye uzilungiselele i-twine ejikelezayo.

№8. "I-Lizard." Udinga ukuguqa phantsi uze uthathe unyawo lwakho lokunene phambili ukuze idolo lakhe lingaphezu kwesithende. Umqolo kufuneka uhlale uphelele. Kubalulekile ukuxhathisa inxalenye yangaphambili yomlenze wesobunxele, njengokungathi uya kushaya ibhola, kwaye ugcine ingxabano ngokukhawuleza. Emva koko uthoba ngobumnene ipilvis phambili, ushiye kwindawo ejulile. Hlela imizuzwana engama-30. - 1 iminithi. Oku kusebenza kakhulu, kodwa kunzima kubaqalayo emsebenzini, apho i- twine yokwahlula i- twine iyaphucula .

№9. Hlala phantsi, imilenze ngaphandle kweendlela ezahlukeneyo ngokubanzi. Yenza imithambeka emlenzeni ngamnye nangaphambili, uze ulungise i-pos for 1 minute. Lo msebenzi usebenza ngokugqithiseleyo ukuba uchithe kunye neqabane, oza kutyhubela ngobumnene kwimva xa ugxotha phambili.

Abaqalayo kufuneka baqonde yonke into echazwe ngentla ye-twine, ngokuthe ngcembe ikwazi ukungena ekujuleni. Olu bunzima lunokuxhaswa kunye nezinye izenzo, zilandelwa ngokusula abaqalayo. Hlalani kwi-twine ngokukhawuleza de ube nomsindo ophakathi, osibekezekileyo (kodwa awubukhali!) Kwaye ube njalo ukususela kumzuzu ukuya ku-5. Ukuze usebenze kakuhle, unokwenza uxinzelele izihlunu zakho ngexesha elithile, njengokungathi uzama ukuqoqa imilenze yakho kunye, uze ukhululeke. Ukuphefumula kufanele kube lula kunye nokuzola. Kubalulekile ukuba ungayixoshe umphumo: ugcwele ingozi. Ukuthwala imilenze yabaqalayo kufuneka kudlule ngokufanelekileyo, ngokukhawuleza, ngaphandle kokuhamba ngokukhawuleza. Umzimba ngokwawo uza kukuvumela ukuba uqhubeke ngezantsi.