Fitbol iri mumakore achangopfuura yakarongedza yakakwirira mumasere akasiyana-siyana ejymnastic maitiro. Kunyanya kufarirwa yaiva gymnastics yevakadzi vane pamuviri pabheji. Iyo inobatsira muzvinhu zvakasununguka: mapepa uye musana wechipfuva zvakagadziriswa nekuda kwekusava nemvura isina kufanira kwe ischial tubercles mubhokisi. Gymnastics ine simba rekudzivirira, iyo inopiwa nehuwandu hwebhora pamusana, masangano nematukisi akakomberedzwa.
Mumwedzi mitatu yekutanga yekudzivirira, kungwarira kunofanira kushandiswa pakuita zvidzidzo. Izvi zvakakosha kuyeuka, nokuti vakawanda vanotenda kuti kana nguva yacho iri duku, unogona kuchengeta mutoro wapfuura. Kana mukadzi asina kubatanidzwa mumitambo asati abata pamuviri, saka mumwedzi mitatu yekutanga haafaniri kuita gymnastics, asi aisiye iyo nguva yakachengeteka - yechipiri katatu. Pakutanga kwemaawa matatu, mutoro unofanira kuderedzwa kusvika zvishoma, uye pakupera kwenguva, uye zvachose, zvive nemoyo wekufema maitiro uye kufamba. Paunenge uine pamuviri, unogona kungoita nezvirongwa zvakagadzirirwa zvakakwana vakadzi vane pamuviri. Kana pane chisarudzo pakati pezvidzidzo zveboka uye munhu mumwe nomumwe, zviri nani kusarudza sarudzo yechipiri. Kudzidzira kwakadaro kwakachengetedzeka, nokuti sarudzo yekuzvidzivirira inosarudzwa, ichifungisisa nguva uye nguva yehutumbi.
Chero basa rekushanda rinofanira kutanga nemaminitsi mashanu okudziya-up. Zvakakosha nokuti muviri unoda "kubatanidzwa mubasa." Kuti urege kuwedzeredza, iwe unofanirwa kutarisa kupisa. Mumwedzi mitatu yokutanga, kupisa hakufaniri kunge kunopfuura 60% yemhepo iyo inoshandiswa nehuwandu hwekushandisa okisijeni, uye mugore rechipiri nechetatu muzana iyi iri 65-70%. Ita kuti kuvhara kwekushandisa zvakanyanya kunogona kuve nyore nenzira yakarongwa: kubva ku 220 kubvisa makore. Somuenzaniso, kana musikana ane makore makumi maviri nemashanu, zvino inosvika 220-25 = 195.
Kudzidzira maoko
Zvakakosha kuti ugare pane fitball, makumbo panguva imwechete yakawanda kwazvo, kumashure kunofanira kururamisa. Maoko akadzikisa maoko pasi uye anotora mukati mawo mbeveve asingaregi kupfuura kirogiramu imwe chete. Kana chikamu chiri chakanyanya kuoma kuchengeta, bhora rinogona kuputirwa pane zvishoma. Zvadaro, unofanidza kuisa maoko maviri, uye wozodzikisa pasi, zvisikwa kubva paduru hazvigoni kubviswa panguva imwe chete. Kana uchida, iwe unogona kukotamisa maoko ako zvakasiyana. Basa racho rinodzokororwa 6-8 dzimwe nguva.
Nzvimbo yepakutanga yakangofanana neyakamboitika, asi maoko anoshandurwa nemichindwe kumutumbi, uye zvibato zvishoma zvishoma. Iwe unofanirwa kusimudza maoko ako kumativi ose kusvika kumatanho emapfudzi, uye odzikisa pasi. Basa racho rinodzokorora kanenge ka7.
Iwe unofanirwa kugara pa fitball, makumbo akapararira zvakanyanya, asi iye zvino muviri unofanirwa kuomeswa zvishoma mberi. Nhemberero yemumwe ruoko inofanira kugara pamucheka, uye ruoko rwechipiri neine dumbbell inofanira kunge yakanamatira pamakumbo akanaka, fudzi nehokwe zvinofanira kuiswa shure. Zvakakosha kururamisa ruoko mujoka rehokwe, uye dzoka kunzvimbo yayo yepakutanga. Pakuita sangano refudzi, rinofanira kusununguka. Dzokorora 6-8 dzimwe nguva.
Kudzidzira kwebhokisi
Zvakakosha kugara muTurkey uye pachikwata chechipfuva kuti uchengetedze fitball, zvigadziri zvinofanira kuvharidzirwa uye kutungamirirwa kumativi - iyi ndiyo nzvimbo yekutanga. Zvichindwe zvinoda kumanikidza bhora kusvika pakati. Basa racho rinodzokororwa kusvika ku15 nguva.
Kugara pa fitbole kunofanira kutora mumaoko emafukidzi uye kuaisa pamberi pebhokisi paine angle ye 90 degrees - ichi chichava nzvimbo yekutanga. Zvakakosha kusundira maoko maoko, pasina kupfugama pamakumbo, dzokera kunzvimbo yepakutanga. Yakadzokororwa pamusoro pe10-15 nguva.
Kudzidzira kwemakumbo nemakumbo
Iwe unofanirwa kureva nhema pamusana wako, bendera rutsoka rwako rworudyi uye uise bhora, kurerekera rutsoka rwako. Rutsoka rworuboshwe, zvakare, runofanira kunge rwakakotama, asi runofanira kugara pasi. Zvakakosha kururamisa gumbo rorudyi, nokudaro kugovera fitball mberi, uye zvakare kudzokera kunzvimbo yayo yepakutanga. Izvo zvakafanirwa kuitwa nemimwe jumbo. Dzokorora kusvika kusvika 8 nguva.
Pane imwe nzvimbo yekutanga yakatanga, tevera rutsoka rworuboshwe kuti uite rwendo rwunofanidza bhasikoro rokutasva, uye dzokorora izvi nerutsoka rworudyi.
Nzvimbo yekutanga yakafanana. Inofanira kuvharidza gumbo roruboshwe mumabvi, iro rinenge rakafanana nepamusoro. Zvadaro, zvakakosha kuita chimiro chechiyero kune kuruboshwe uye kurudyi. Dzokorora nerutsoka rworudyi.