Twine chiratidzo chevakadzi, nyasha uye kutsungirira. Kana iwe usati wamboita kutarisa, asi uri kupisa nechido chokutanga pano uye ikozvino, tichafara kufadza! Chimiro chakakosha chevatangi vekutanga, kugara pasi paine twine pamba, nekurovedza uye mazano kubva kuvhidhiyo gymnasts.
Izvo zvaunoda kuziva iwe usati wagara pane tambo
Kutaura zvazviri, makumi mapfumbamwe evanhu vatsva vanoita zvikanganiso zvakakomba mukutanga kudzidziswa, izvo zvinozoguma nekukuvadza kwakakomba kwezvibatanidza zvishandiso zvine nguva refu yekugadzirisa. Nhamba yemitemo iri pasi inokuchengetedza ne50% nekunyatsotevera.
Kunesimba kunopisa kwemasumbu
Izvo zvinoenderana nekubudirira, kurwadza kunorwadza, kushungurudzika kwemaitiro asina kujaira, kupora mushure mekudzidziswa. Iwe usati watanga kutambanudza pahudhu, iwe unofanirwa kupfutidza muviri wose, tambanudza matese ose, uchitarisira zvakanyanya makumbo. Kana uchidzidzira kumba, svetuka kazhinji pamutambo, gara pasi muzvikamu zviviri zvezvikamu makumi maviri, ita mapukuru maduku nemakumbo ako kumativi uye mberi 15 nguva imwe neimwe. Kana pane kuenzanisa, shandisa pamwe navo - saka muprista anotora uye misumbu inopisa. Ivhareji yenguva yekudziya-up inenge maminitsi makumi matatu, zvichienderana kusvika 1 awa.
Chakavanzika kubva kuvashandi vekurovedza muviri: Nguva dzose ivai neshamwari dzinotonhora kubva pamakumbo kusvikira pamabvi kana kuti zvakakwirira. Thermosins kana leggings ine heater zvakare yakakodzera. Kushamwaridzana kusvikira pane chishuvo chisingadi chekubvarura vashandi kubva pakupisa. Ikozvino misungo yakanyatsogadzirira kutambanudza parefu refu nechepamusoro twine. Zvimwe zvinoshandiswa zvinoshandiswawo mumagetsi. Vabvisei kunze kwekunge vashanda.
Nzira yekunyatsokwanisa kutarisa: zvakanaka kana zvakashata
Tichitarisa mavhidhiyo kubva pakudzidziswa kwegymnic gymnastics, unogona kukanganisa kugumisa kuti kutambanudza zvakanakisisa kunoitwa nekubatsirwa kwejerks. Vadzidzisi vemitambo bedzi ndivo vari kuvhara pasi pekutarisira komudzidzisi uye boka rezvechiremba. Kuti udzidze kugara kwetambo kubva pakutanga, unoda kushanduka uye kunonoka kufamba. Nokudaro iwe uchanzwa uwandu hwekugadzirira, kusateerera kwemisungo kuti utaure, iwe uchanzwisisa muganhu wemarwadzo ekurwadziwa pasina kukonzera kushungurudzika.
Vasikana vanowanzobvunza kuti iwe unogona kuita sei kutenderera kana kumira kune rumwe rutivi, nokuti mazita anoreva kushanya kwechimbichimbi. Pachigamba chekutanga, mahi haisi kuitwa nejecha rinopenga, asi rakanyatsogadzikana nerutsoka rwakakonzerwa nechepamusoro pemaminitsi 2-3, uye zvishoma nezvishoma richidonha, pasina kugunzva pasi kana kuisa rutsoka mumutambo wechitatu.
Pamusoro pechigaro chemashure, mimba uye mapepa
Zvakare, vasikana vanotanga kutarisa havacherechedzi nzvimbo yakarurama yemashure, mimba uye mapfupa. Mafudzi akavhara, hump pakati pemapapu epafudzi haisi kungofanana chete, asiwo inoputsa mitemo inokosha.
Nguva dzose tarisa maitiro ako. Unodzidzira kuti ugare paine twine, umire, ureve nhema, ugare-hazvina basa. Musana wacho unogara uine tambo, musoro wacho unozvikudza unomutswa sebholareta, mapepa acho anotwasanudzwa. Tambanudza nguva dzose nemudumbu kusvika pahudyu, uchiita chisarudzo muzasi. Haafaniri kuvhara uye kuedza kusvika kune zvigunwe zvezvenwe dzako kana kukumbidza cheki yako pamutengo we hump mushure mako. Kukurukurirana kwemisumbu musikana paanotambanudza
Usanetseka, pakutanga iwe haungakwanisi kusvika pamimba yako zvachose. Zvisinei, mune vhiki ndeyechokwadi.
Panenge panzvimbo yemapapiro panguva yekutambanudzira twine
Mune nguva ino, zvikanganiso zvizhinji zvinoitwa zvinotungamirira kukuvara. Kunyanya inoshandiswa kutambanudza mararamiro pasi kusvika kumucheto wenguva refu, kwaunofanira kugara papa. Vadzidzisi vanoita mazano pamusoro pekuti zvakanaka sei kugadzira matanho.
Gara pasi, makumbo akatambanudzwa mumasokisi. Tora mbongoro nemaoko maviri uye ubudise bundu kubva pasi pako. Pachava nemigumisiro, sekunge takagara pasi muOtomtom, uye madonzvo akanaka kwazvo pamativi. Anenge aita zvakafanana nechisimba, sezvo iwe uchigadzirisa chifu chebhu.
Nzira yekugara paine twine: nezvekufema
Kufema kwakanaka kunobatsira kusunungura maronda nemagariro ekufuratira kubva pamarwadzo kuburikidza nekuchinja pfungwa. Paunenge uchikwevera, nguva dzose tora kufema kwakadzika uye zvishoma nezvishoma kubuda mumuromo. Kana urombo huchiwedzera, shandura pfungwa yekufema uye teerera kutinhira kwekufuridzirwa-kuputika. Iyi inonyengera, iyo isingoshandiswi kwete kune vatambi chete, asi kunyange gynecologists munguva yekuberekwa, kumanikidza mukadzi kufema.
Kushungurudzika kana kuvhara mishonga?
Ingozorodza. Kushushikana mupfungwa panguva yekugadzirisa chinhu chinotadza kudzivirirwa. Mishonga yako inofanira kunge yakanyorova uye yakananga. Haakwanisi kutsungirira kurwadziwa? - Saka mishonga iri kusinganisa. Kurwisana newe pachako, kutambanudza kuti tine basa rakaoma. Usatenda zvinyorwa uye nyaya, akagara pajinga kwezuva rimwe, izvi hazvibviri.
Chii chaungaita nemabvi?
Pazvidzidzo zvekutamba, kuchikoro mune dzidzo yepanyama, pane gymnastics, mu ballet - kwose kwose vanoti: "Tarisai mabvi enyu!". Teerera, nokuti mabvi akagadzika ndekukuvadza kusinganzwisisiki kune tete uye mitsipa yemabvi uye zviputi zvechiuno. Usatamburira iwe pachako, bvunza hanzvadzi yako / shamwari / amai kuti vafukidze mabvi avo, vakamanikidzwa kusvikira pasi.
Anodzidzira kuti angakurumidza sei kugara pahudzu kwemazuva gumi
Kuti uwane twine munguva shoma yakadaro ndeyechokwadi, kana iwe usati wava nemakore anopfuura makumi maviri nemasere uye unoshandiswa kutenderera. Cherechedza, tinotanga kurovedza!
Kugadzirisa kwakasimba - 5 maitiro
Kana uchingodziya, usanyora kubvisa pasi. Kwete, kwete, haisi nguva yekuzorora here? Pane maitiro mashanu anoshandisa maitiro ekureba kwenguva yakareba uye yakasvibirira twine.
№1 Kushandura kaviri: mberi kune rumwe rutivi - kudzokorora 15 nguva pamakumbo ose
Bata mushure wechigaro kana kuti muzorore muimba yekamuri. Ruoko rwechipiri, ruite seri kwemashure mako uye uise panzvimbo yako yezasi. Mutumbi unobviswa, chironda hachina kunyangarika. Mutsipa unotsigira wakarurama, gumbo rinoshanda riri zvishoma diagonal uye rinotambanudza masokisi akajeka, kufanana neBolerinas.
Isu tinosungira mberi, takagara kwemasekondi 2-3, tichisvetuka. Muchiitiko ichi, gumbo rinotungamirirwa mune rimwe divi, kwete kubata pasi. Uyewo tora nzvimbo yepamusoro kwemashure mashoma. Isu tinoita ka15 uye tinoshandura gumbo.
№3 Mach kumashure pakamira - 15 nguva pamakumbo
Tinozorora maoko edu pamadziro kana pamucheto wechikwata kana kubata shure kwechigaro pachikwata chechiuno. Tinodzoka nemasendimita 15-20, makumbo pamwechete. Tine nharo, tinogadzika rutsoka rwedu kumashure, tisina kuwira parutivi rwayo, kwete kumira zvakasimba muzasi. Inzwa muviri. Chitsitsinho chinodururwa kumusoro. Pakati pegumbo richakwirirwa ne 45-60 degrees. Dzokorora kaviri uye uchinje rutsoka rwako.
№4 Mach back with deflection in the back back - 15 times per leg
Anonamatira kuenda kukona ye 90 degrees, nemaoko akajeka tinotora mushure wechigaro. Isu tinodzungaira kumashure nejerk uye panguva imwe chete tinodonha mumucheto wezasi.
№5 Tora mu twine, video
Vakanga vakamira pazvigunwe zvavo, miviri yavo yakadzingwa kunze, maziso avo akatarisa. Maoko akapararira pamativi ose kuti ave akaenzana. Isu tinoita nhanho duku uye kuenderera mberi kunopfuurira mberi. Chimwe chigamba uye svetuka rutsoka rwako. Tinodzokorora kushandura kwemazana 10 pamakumbo.
Ngwarira kutarisa vhidhiyo, sekuita shanduro yekuita zvemitambo mune rhythmic gymnastics Alena Vinogradova kubva kunzvimbo yakaoma, kuti ungagara sei paine twine kumba.
Yakananga kutambanudza twine kune vanotamba, vatambi nevadzidzisi vekuita: TOP 5 maitiro
Mukusina kwekuSweden rusvingo kune muverengi wega wega, isu takatora gadziriro yezvidzidzo zvepaini pamubhedha kubva paBerbererina weBolshoi Theatre Anastasia Stashkevich.
№1 Butterfly - ligaments and tendons yemapuropu
Kudzidzira muviri kunosanganiswa mune chero chirongwa chekutambanudza. Ichi ndicho chinyorwa kwete chevatangi vekutanga chete, asiwo kune vatambi vechikoro.
Gara pasi uye uise tsoka dzako pamwe chete, uchikotama makumbo mumabvi ako. Chitsitsinho chechitsitsinho ndicho chigamba chechigunwe. Simbura pfupa mberi kuitira kuti unyanzvi hutatu huve pakati pepicic nemakumbo. Iye zvino pane nzira mbiri dzekufambisa bhokoto.
- Nzira yekutanga: bata masokisi nemaoko enyu, uye shandisai mabote enyu pamabvi enyu, muchiikurira pasi. Tambanudza dumbu rako kusvika pasi. Bata munzvimbo inorwadza inonzwisisika kwemasekondi makumi matatu. Dzorera mushure mako ugozunguza makumbo ako seapapirovhiri. Zvakare, pfugama mabvi ako pasi kusvika kwemasekondi makumi matanhatu. Zvakanaka, kana mumwe wako achikubatsira uye achipindira pamabvi ako kubva kumashure, saka kurovedza muviri kunoshanda.
- Chisarudzo chechipiri: tinoedza kuisa mabvi edu pasi nepasi pachedu, patinoisa maoko edu pasi nepasi, tichidzvinyirira mudumbu pasi, tichideredza pasi. Ona mufananidzo.
№2 Tinodhonza makumbo akarembera kumusana - kumucheto kwechidya
Kutsigira kumashure, simudza rutsoka rwomubatiro nema 90 degrees, tora rutsoka rwunokwidza rwonzi, tepi kana tarefu refu sezvino mufananidzo. Kazhinji kwevera gumbo uye ubate kwemasekondi makumi matatu. Tinozorora kwemasekondi gumi nemashanu uye tinokwevera gumbo kumasekondi makumi matanhatu. Tinoshandura makumbo.
Ngwarira kutevera iwe kunyange mabvi. Mushonga unoshanda uye unogadzirisa unofanirwa kutambanudzwa pamusoro petambo. Tinodhonza zvigunwe zvetsoka dzinoshanda.
№3 Kusunga makumbo avete pamativi avo - mukati mukati memhudyu
Chirevo chemuitiro uyu chakafanana nechakapfuura, asi iye zvino chete tinoisa kurutivi rwedu uye tinotambanudza mukati mukati mehudyu.
№ 4 Slopes kusvika kumativi kusvika kumakumbo
Tagara pasi, tinotora rutsoka rumwe kune rumwe rutivi, tichikwevera ganda kwatiri. Tinorara pasi petsoka uye tinogara kwemasekondi makumi matatu. Dzokorora katatu uye shandura gumbo.
Basa rimwechete rekugara pamapatya kumba, chete tsoka inotarisa mberi.
№ 5 Fold, makumbo pamwechete - makumbo kunze
Gara pasi pasi, tora zvigaro, sezvinotsanangurwa mumitemo yekutambanudza pakutanga kwechinyorwa. Isu tinokonzera masokisi, tizviputire pamativi edu maoko uye titambanudza dumbu redu kumakumbo edu, tichiedza kumira pamakumbo edu. Chengetedza musikana kukanganiswa kwemaminitsi gumi nemashanu. Dzokorora katatu.
Dzokorora maitiro 10 muzuva uye munguva pfupi iwe uchatanga kuudza vasikana vako kuti ungagara sei paine mazuva gumi! Usakanganwa nezvehutano hwakanaka hwekudziya kumusoro kwemisungo usati wadzidziswa kuchinja. Tinokufarirai iwe zvakanaka!