Rhythmic gymnastics. Basic concepts.
Chii ichi? Rhythmic gymnastics inotangira gymnastics uye anaerobic maitiro. Uyewo rhythmic gymnastics inozivikanwa pasi pemutsara unoti "zvakanyanya kusimbisa maitiro." Hazvidi midziyo yemitambo kana gym. Pakuvamba kwekuonekwa kwemajimineti, gumbo rayo raive rakafanana, zvose varume nevadzimai, asi munguva inenge yakashata yakaita zvepabonde yakagadziriswa.
Kudzidzira rhythmic gymnastics zviito zvinoshandiswa zvinoshandiswa pamapoka emhando dzakasiyana pasina kushandisa dzimwe nzira (semuenzaniso, dumbbells). Sezvo mutoro uri pamisungo, mutoro wenyama unoshandiswa. Chinokosha che gymnastics ndechokuti muviri, mapoka emasumbu, nekuda kwezviito zvakakosha, inobatwa nehukuru hwemuviri wayo.
Muviri wedu wakasiyana nenzira yawo pachayo. Mumwe nomumwe wedu ane chimiro chomunhu oga. Kuonga rhythmic gymnastics, mutsipa unonzwa hunosimbiswa uye hunochengetedzwa, uye kugadzirira muviri kwese kunovandudza. Makirasi mumitambo yegymnastics anochengetedza muhutano hwakanaka kwete kungova kunze chete, asi anewo zvinobatsira mubasa remwoyo uye maronda emakumbo. Kuwedzereka kwepfungwa yemwoyo panguva yekurovedza muviri iyi yekuita gymnastics kunobatsira kusimbisa mitsipa yemwoyo, iyo inoderedza ngozi yehutano hwemwoyo.
Kudzidzira maitiro ekuita gymnastics.
Purogiramu ye gymnastics yakanyanyisa uye inobudirira. Kungoshandisa zvishomanana kunogona kuenzaniswa neboka rose remisungo. Semuenzaniso, squats inokanganisa misumbu yehudyu uye matonho, kukwidza makumbo kubva pasi kunotsigirwa nemisungo yemudhiriri wepasi. Vongai nekudzidzira kwegymnastics rhythmic, kutsungirira kunowedzera, mutsara wekutema unowedzera uye mastabolism inowedzera. Kuti zviratidzo zvemasabolism zvichengetedze, zvinokurudzirwa kushandura zvidzidzo.
Paunenge uchiita gymnastics, zvakakosha kufunga nezvekugoverana kwezviito, zviyero zvavo, nhamba uye nzira dzekuita. Kuti uone zviri nani zvekudzidzira, unogona kushandisa mimhanzi, inobatsira pane manzwiro evanhu, izvo zvinokosha pakuita maitiro. Uyewo, mimhanzi inobatsira mukuchengetedza rhythm. Usati watanga, iva nechokwadi chekuita zvidzidzo zvishomanana (kudziya-up) kugadzirira misi.
Mushure mokunge "kuchidziya" kwemashoko makuru emasumbu - kudziya-up, zvidzidzo zvekutanga zvinotevera. Chimwe chezvidzidzo chinofanira kuitwa kanomwe kanomwe ne breather yemaminitsi matatu. Nokufamba kwenguva, nhamba yekudzidzira inogona kuwedzerwa.
Zvimwe zvezvidzidzo zvinokosha zve rhythmic gymnastics:
- Squats. Misoro pahupamhi hwemapfudzi, maoko akafanana nechepasi, achidzoka zvakare. Zvishoma nezvishoma, zvakaderera sezvinobvira, gara pasi, apo maoko anofanira kugara akafanana nechomukati. Gamuchira nzvimbo yekutanga uye dzokorora basa racho. Uyewo, basa racho rinogona kuitwa nerutsoka rwakasimudzwa uye rwakawedzerwa mberi. Panguva imwe chete maoko anoendeswa mberi. Izvi zvinodzidzisa rubatsiro kusimbisa masimba emakumbo nemahudyu.
- Kuchinjwa kwezvibatiso zvemabvi. Tsoka pamwe chete. Isa maoko ako pamabvi ako. Zvishoma nezvishoma tanga kutenderera majoka emabvi kutanga mune imwe nzira (panguva yakatarisa), ipapo pane zvakasiyana. Nguva yekufambisa mune imwe nzira haifaniri kudarika zvinopfuura kweminiti.
- Anoputika munzvimbo nekuchinja muchinzvimbo chemaoko netsoka. Simuka zvakananga, isa tsoka dzako sepedyo sezvinobvira, maoko pamahombekombe. Paunosvetuka, edza kuparadzira makumbo ako zvakaringana. Izvo zvinodiwa kuti urove maoko ako pamusoro wako panguva imwe chete. Enda munzvimbo yekutanga.
Chete mitemo kana uchiita maitiro.
Kudzidzira chero ipi zvayo hazvikurudzirwi kumira zvisinganzwisisiki uye kupindira, uye kusati wapedza. Kuti vawane chigumisiro chakanaka, zuva nezuva, kuurayiwa nguva dzose kunokosha. Mumazuva okutanga ekugadzirisa, zvinokurudzirwa kudzokorora basa racho kanomwe. Zvishoma nezvishoma kuitisa muviri kunowedzera kusvika 25-30 nzira.
Mitemo mikuru yekushanda.
- Makirasi anotanga neushoma, zvichienderana nehuwandu hwekugadzirira kwako. Zvishoma nezvishoma, unogona kuwedzera huwandu hwemagariro, kuoma kwemaitiro uye nguva yekushandiswa.
- Makirasi anofanirwa kuitiswa zuva rega rega kuitira chigumisiro chakanaka nekubudirira nokukurumidza kwechinangwa. Chimwe chinhu chinogona kunge chichirasikirwa nesimba, pakudzorera chiitiko chacho, munhu anofanira kupfuurira mberi zvidzidzo.
- Chikamu umo makirasi akabatwa anofanira kunge akanaka mukati memhepo, akajeka, akachena, akachengeteka, akadzikama. Pasi rinofanira kunge rakaenzana.
- Kune makirasi, zvipfeko zvakasununguka zvinodiwa, izvo zvakatambanudzwa zvakanaka uye hazvingapindiki, kana uchidzidzira pasi, zvakakosha kuisa chikwata kana mitambo mat.
- Kudzidzira kunofanira kuitwa kubva pazviri nyore (zvinokosha) kune zvakaoma, kana zvakakodzera, kumbira mudzidzisi kana kuti shamwari kuti akubatsire.
- Zvakakosha kufema zvakanaka uye zvakafanana. Kana uchida kunwa, cedza nyota yako.
- Kana munguva yekirasi unonzwa uine musoro, kupera kwekufema, chizunguzi, rega kuedza kushandisa nguva pakarepo.
Rhythmic gymnastics ine zvakawanda zvinobatsira:
- mukana wekutungamirira makirasi munzvimbo chero ipi zvayo;
- kurovedzwa kunobvumidzwa pane imwe nguva;
- nokuti zvidzidzo hazvidi kudiwa kwemimwe mitambo yemitambo nemari yekubhadharwa kubhidhiyo yemafambamwe;
- rhythmic gymnastics chinhu chinoshanda pakurapa kuora mwoyo;
- kurovedza kunobatsira kusimbisa masimba uye inzwi ravo;
- inobatsira kuvandudza hutano hwakakwana;
- Makirasi anokubvumira kuti uwane maitiro akanaka mumuviri kwenguva yakareba.
Nezvinhu izvi zvose, tinogona kungotarisa zvinyorwa zviviri chete:
- Hazvibviri kutonga kusagadzikana, sezvo kushorwa muviri wako pachako;
- nhamba shoma yezvidzidzo.
Rhythmic gymnastics haisi kungosiyana kwakasiyana-siyana kwekusimbisa muviri mumuviri wakanakisisa, asi mukana wokuderedza ngozi dzezvirwere zvinogona kutungamirira kumigumisiro isingagadziriswi.