Gymnastics pamutsipa waDkt Shishonin - chizere chakazara chezvidzidzo

Academician Shishonin akagadzira chimiro chekudzidzira muviri kumutsipa. Iko kuponesa kwechokwadi kune vanhu vanotungamira mararamiro ezvishoma uye vanopedza nguva yakawanda pa kombiyuta. Nokudaro, gymnastics pamutsipa weShishonin yakakosha kune vashandi vehofisi, avo vanomanikidzwa kushandisa maawa pachitarisiko. Somugumisiro, osteochondrosis, spondylosis nedzimwe zvirwere zvinogona kukura. Mushure memakirasi nemhando yeShishonin, vanhu vazhinji vanocherechedza kuvandudzwa kwehupenyu hwose. Usati watanga kurovedza, iwe unofanirwa kuzvidzidzira nevhidhiyo, iyo inoratidza huwandu hwakazara hwezvidzidzo.

Chii chinonzi gymnastics pamutsipa waShishonin?

Gymnastics pamutsipa weShishonin inobatsira kugadzirisa marwadzo, kuwedzera kufambisa kwemashoko ejoini, kunatsiridza kusimba kwemitsipa. Iyo yakaoma inosanganisira maitiro mashoma. Gymnastics Shishonin akawana mukurumbira muna 2008, pakarepo mushure mekubudiswa kwe diski nemitambo yepanyama. Iyi nzira yakagadzirwa mumakiriniki ekurapa anonzi Bhunovsky. Kuita muviri kwemutsipa weShishonin kunokubvumira kururamisa basa remitsipa yemutsipa, kubvisa kukanganiswa, kuwedzera inzwi, kuwedzera ropa kuhupi hweuropi.

Kunyorera! Gymnastics Shishonin haina kuporesa kubva mumudzimai osteochondrosis, asi kuwedzera kwekuratidzwa kwayo kunowedzeresa.

Mazuva ano zvidzidzo zvevhidhiyo zvegymnastics Dr. Shishonin ane mukurumbira wakawanda. Basa rega rega rinoratidzirwa.

Zviratidzo zvekushandisa gymnastics

Maererano naShishonin pachake, zviratidzo zvekuita gymnastics zvinotevera zviratidzo:

• chizoro;
• kurwadziwa mumusoro nomutsipa;
• kushushikana kwehope;
• kudzvinyirira kunokwidza;
• kunzwisa kunorwadza kumashure;
• kupera kwemakumbo;
• kukanganiswa kwepfungwa.

Kana uine imwe yezviratidzo zvinotevera, zvakakosha kuedza kuita gymnastics pamutsipa we Shishonin. Uyezve, hazvitore nguva yakawanda, uye muviri unoita muviri unogona kuitwa kumba.

Kuti uwane mugumisiro kubva ku gymnastics, nguva dzose inodikanwa. Kudzidzira muviri kunofanira kuitwa zuva rega rega. Uye pashure pevhiki mbiri unogona kuderedza nhamba yekirasi kusvika katatu pavhiki.

Chizere chakakwana chezviito

Gymnastics pamutsipa weShishonin yakakodzera vanhu vemarudzi ose. Kunyanya inobatsira vakadzi, nokuti izvi zvinodzidzisa kusimbisa mitsipa yemutsipa uye kubatsira kubvisa makore. Gymnastics ichave yakabatsira vana mushure mekuchikoro kwemaawa. Iyo yakazara yakazara ine mapfumbamwe maitiro. Unogona kuzviyeuka kana kuzviita pavhidhiyo.

Dzidzirai 1: Mutsara

Paunenge uchiita basa iri, ita kuti musoro uende nenzira dzakasiyana. Kutanga iwe unofanirwa kuifungira kurudyi, kuvhara munzvimbo iyi kwemaminitsi makumi matatu, uye enda kuruboshwe.

Zvakakosha kuita 5 kudzokorora.

Dzidzirai 2: Spring

Ichi chiito, chikamu cheShishonin gymnastics complex, hachisimbisisi chete mitsipa yemutsipa, asiwo yepamusoro thoracic musana. Ita zvinotevera:

1. Simbisa musoro wako pasi. Chigunwe chinofanira kugunzva chifukidzo.
2. Gara kwemaminitsi gumi nemashanu.
3. Dzokera kunzvimbo yekutanga uye tambanudza mishonga yemutsipa, nechinangwa chinotambanudzira kumusoro, asi musoro haudzoki shure.
4. Zvakare, tarisa kwemaminitsi gumi nemashanu uye ramba uchiita basa racho.

Zvakakwana 5 kudzokorora.

Dzidzirai 3: Goose

Kushandisa muviri kunonzi "goose" kubva ku gymnastics yaDkt. Shishonin kunobatsira kutambanudza misungo yemutsipa, iyo inowanzoita chikamu muchikwata. Kuita izvi unoda zvinotevera:

1. Dzorera musoro wako mberi. Mafudzi acho anoramba ari munzvimbo imwe chete, musana wakarurama.
2. Chin zvishoma nezvishoma inotora chikamu chakanaka, ichikotamisa musoro wayo mumakumbo. Chengetedza chinzvimbo kwemaminitsi makumi matatu.
3. Dzokera zvishoma nezvishoma kusvika pane chinzvimbo chekare uye shandura chidimbu kuruboshwe. Zvakare, tarisa kwemaminitsi makumi matatu uye ramba uchiita nemuitiro.

Zvakakwana 5 kudzokorora.

Dzidzirai 4: Tarisai kudenga

Gymnastics Dr. Shishonik inosanganisira uye miitiro yakadaro inoshanda pamisungo ye occipital yemutsipa. Kuita zvinotevera zvakakosha:

1. Dzorera musoro kune rimwe divi sezvaunogona.
2. Gadzirisa zvinyoronyoro zvako zvishoma, uchiedza kuchengeta maziso ako padenga.
3. Bata munzvimbo iyi kwemaminitsi gumi nemashanu.
4. Dzokera pane chinzvimbo chekare uye ita basa rakafanana mune zvakasiyana.

Sezvakaitwa mumashanduro akapfuura, kudzokorora 5 kwakakwana.

Dzidzirai 5: Chimiro

Mitsipa yepamusoro yemutsipa ine mitoro yezuva nezuva inenge isingabatanidzwi mubasa. Zviri nyore kugadzirisa mamiriro acho nekubatsira kwaDkt Shishonin's gymnastics. Dzidzira "chimiro" inotora zviito zvinotevera:

1. Gara wakananga, uchengete musana wako zvakananga. Ruoko rumwe rwakaiswa pamapfudzi kubva kune rumwe rutivi, musoro unoshandiswa kune rumwe rutivi rwakatarisana, muromo hauna kumanikidzwa mumuviri, asi uri kumusoro pamusoro pemutsipa wemoyo.
2. Mufudzi, uko musoro wakashandurwa, kuti ugare pachigunwe chake.
3. Chengetedza chinzvimbo kwemaminitsi makumi matatu. Zvakakosha kuchengeta mafudzi ari pasi pesimba kuitira kuti vasasimuke uye varambe vasina kufamba.
4. Dzokera kunzvimbo yekutanga uye ita basa rakafanana nekushandura musoro wako neimwe nzira.

Zvakakwana kuti zvidzoke zvishanu.

Kudzidzira Bhuku 6: Heron

Kuvonga nebasa iri, misumbu yemashure nemutsipa yakanyatsoshandiswa kubva kunzvimbo yakaoma ye gymnastics yaDkt Shishonin. Unogona kuzviita nenzira inotevera:

1. Paridza maoko ako, udzichengete zvakananga. Zvadaro tora zvishoma.
2. Ita zvishoma nezvishoma musoro wako, asi chinangwa chinofanira kutambanudza uye zvishoma mberi.
3. Chengetedza chinzvimbo kwemaminitsi gumi nemashanu.
4. Dzokera pane chinzvimbo chekare uye dzokorora basa racho mune zvakasiyana.

Dzokorora kanomwe.

Dzidzirai 7: Fakir

Kuita basa iri nemaitiro eDkt Shishonin, zvakakosha kuve nechokwadi chokuti musana wakazara. Kana zvisina kudaro, kubudirira kwegymnastics kunowira. Muchiitiko ichi, kuwedzera kumisungo yemutsipa, mutsara wemabasa kumashure.

1. Simudza maoko ako pamusoro pemusoro wako, vhura zvanza zvako, uye zvikwereti zvako zvakapararira kumativi.
2. Shandura musoro mune imwe nzira.
3. Zorora, ita maoko. Zorora kwemaminitsi anenge 15.
4. Dzokorora basa racho nekuchinja musoro mune zvakasiyana.

Ita basa racho kaviri.

Dzidzirai 8: Plane

Paunenge uchiita basa iri kubva kune gymnastics yaDkt. Shishonin, rutivi rwemisumbu pakati pemakumbo epfudzi rwakanyatsodzidza. Iwe unofanirwa kuita zvinotevera:

1. Paridza maoko ako uye uvatore zvishoma.
2. Gara kwemaminitsi makumi maviri.
3. Dzokera kunzvimbo yekutanga.

Dzokorora katatu. Izvi zvinogona kuitwa zvishoma zvakasiyana:

1. Simudza maoko ako kumativi, kuitira kuti mumwe ari pamusoro peimwe, achiita diagonal.
2. Gara kwemaminitsi makumi maviri.
3. Dzokera kunzvimbo yekutanga uye dzokorora basa racho nekushandura maoko.

Dzokorora 2 nguva.

Dzidzirai 9: Wood

Ichi chiitiko chinobatsira pakuti zvinokubvumira kutambanudza mitsipa yepamusoro kumativi ose kureba kwemashure. Kuti uite, unoda:

1. Simudza maoko ako kumusoro, mapuranga anotendeukira kune chinangwa chepenga chakatarisana kusvika pasi.
2. Dzorera musoro wako zvishoma mberi.
3. Gara kwemaminitsi gumi nemashanu.
4. Dzokera kune imwe nzvimbo yapfuura.

Dzokorora chiito chacho katatu.

Mazano

Kuti gymnastics yemutsipa waDkt Shishonin ibudirire, mumwe anofanirwa kutevedzera mazano makuru:

• apo kuita zvidzidzo kunoda kugadziridza kufamba kune imwe nzvimbo, iyo inopa kuwedzerwa kwekupararira kweropa uye kutarisa kwemafuru emasumbu;
• zvose zvinofanirwa kuve zvakanaka, kana ukazviita zvakasimba, unogona kukuvadza manotsi kana misi;
• paunenge uchiita zvekudzidzira, mushure unofanirwa kuchengetwa zvakananga, kana zvisina kudaro hapana mubvunzo wekubudirira kwe gymnastics pamutsipa maererano naDkt. Shishonin's method.

Kunyorera! Kana kusagadzikana uye kunyanya kurwadziwa kunonzwika panguva yekurovedza muviri, inofanira kumira pakarepo. Iwe unogona kuedza kudzokorora basa racho nekona kadiki ye musoro. Kana, munyaya iyi, uende nemanzwiro asina kufadza, usaedza zvakare. Zviri nani kutsiva zvidzidzo kusvikira mamiriro acho akavandudzwa.

Contraindications

Pasinei nekubatsirwa kwakanyatsojeka, gymnastics yaDkt Shishonin mutsipa inopesana. Kudzidzira kunorambidzwa pasi pemamiriro anotevera:

• kukwirira kwomuviri wepamusoro - kana iwe usina hanya nekupikisa uku, iwe unogona kukuvadza mamiriro acho, kusimbisa kurwadziwa kwepfungwa, kusimba;
• zvirwere mumatambo akaoma - panguva yekuwedzerwa kwezvirwere munhu anofanira kuchengetedza simba, kuzorora zvakanyanya, kuti muviri upiwe kubudirira uye kukurumidze kurwisana nechirwere ichi;
• chirwere chekenza - gymnastics inorambidzwa kana kune zviremera kana kuti kusava nechokwadi kwekuvapo kwavo;
• pamuviri - nguva yekurera mwana inoita mutoro pamusana, saka usazviita zvakanyanya;
• kuvhiringidzika - iwe unogona kutanga zvidzidzo chete mushure mekubviswa kwesimba;
• zvirwere zvinotapukira - gymnastics inogoneka mushure mekurapa;
• mukati mekubuda ropa - sezvo gymnastics pamutsipa waDkt. Shishonin inosimbisa kupararira kweropa, mamiriro acho anogona kukura.

Usakanganwa zvinopesana, zviito zvekurumidza zvinogona kutungamirira kumigumisiro yakaipa.

Vhidhiyo: maitiro emutsipa waDkt Shishonin

Gymnastics pamutsipa waDkt Shishonin inowanikwa kune vose. Hazvirevi maitiro ose akaoma, anogona kurangarirwa nokukurumidza kunyange nemwana. Zvechokwadi, makirasi achafanirwa kugovera nguva, asi kana zvose zvinorumbidzwa zvichengetwa, chigumisiro hachizoodzwa mwoyo. Ichazoonekwa mushure memavhiki maviri, kana iwe uchinge uchitarisa nguva dzose. Chikamu chakazara chezviito zvemutsipa weDkt Shishonin pavhidhiyo. Izvozvi vhidhiyo inotevera nzira yekurapa kuwedzera kwehutachiona pasina mahwendefa neShitishin nzira.