I-twine iyimbonakaliso yesifazane, umusa nokubekezela. Uma ungakaze uwenze ukwelula, kodwa ushisa ngesifiso sokuqala lapha futhi manje, sizojabula ukukusiza! Isiyinkimbinkimbi esikhethekile sabaqalayo, indlela yokuhlala iwele ngekhaya, ngokuzivocavoca kanye nezeluleko ezivela kuma-gymnast yobuciko.
Okudingayo ukwazi ngaphambi kokuba uhlale ku-string
Eqinisweni, abangu-90% abasanda kufika benza amaphutha amakhulu ekuqeqeshweni kokuqala, okuphumela ekulimaweni kanzima kwezixhobo ezihlangene ngokuvuselelwa isikhathi eside. Uhlu lwemithetho engezansi luzokuvikela ngo-50% ngokunamathela ngokuqinile.
Ukufudumala kwamasipha
Kuxhomeke empumelelweni, ukwelula okubuhlungu, imisipha engavamile, ukutakula ngemuva kokuqeqeshwa. Ngaphambi kokuba uqale ukwelula phezu kwe-twine, udinga ukujula umzimba wonke, welula zonke izicubu, uqaphele imilenze. Ukuqeqesha ekhaya, gxuma izikhathi ezingu-100 ngentambo, hlala phansi ngamaqoqo amabili izikhathi ezingu-25, wenze izimpukane ezincane ngemilenze yakho ezinhlangothini uphinde uthumele izikhathi ezingu-15 ngamunye. Uma kukhona ama-agent agxile, sebenze nabo - ngakho umpristi uqoqa futhi imisipha ifudumele. Isikhathi esivamile sokufudumala siphezu kwemizuzu engama-30, cishe kuze kufike ku-1 ihora.
Imfihlo evela kuma-gymnasts: njalo gqoka ama-leggings afudumele esuka emagcekeni kuya emadolweni noma ngaphezulu. I-thermosin noma i-leggings ene-heater nazo zifanelekile. Ukufudumala kuze kube yilapho kunesifiso sangempela sokudiliza ama-gaiters ekushiseni. Kuphela manje imisipha isilungele ukudlulisa i-twine longitudinal ne-transverse. Ukuzivocavoca okuqhubekayo nakho kuqhutshwa ngamathambo. Zisuse kuphela emva kokuzivocavoca.
Indlela yokwelula kahle: ngokushelela noma ngokuhle
Uma ubheka amavidiyo kusuka ezindaweni zokuqeqesha ekuzivocavoca umzimba, ungaphetha ngokuphambene ngokuthi ukukwelula okuhle kutholakala ngosizo lwe-jerks. Abadlali bezemidlalo kuphela abazongena ngaphansi kokunakekelwa komqeqeshi kanye neqembu lezokwelapha. Ukuze ufunde ukuthi ungahlala kanjani ocingweni kusukela ekuqaleni, udinga ukunyakaza okushelelayo nokuhamba kancane. Ngakho uzokuzwa izinga lokulungiselela, ukuphendula kwemizimba ukuze ululame, uzoqonda umkhawulo wesikhwama sobuhlungu ngaphandle kokubangela ukuhlukunyezwa.
Amantombazane avame ukubuza ukuthi ungenza kanjani ukuhamba kahle noma ugijimele, ngoba amagama asho ukunyakaza okungazelelwe. Esikhathini sokuqala, i-mahi ayenzwanga yi-crazy crazy, kodwa ngokushelela phansi ngezinyawo ezisezingeni eliphakeme kakhulu imizuzwana engu-2-3, kancane kancane wehla, ngaphandle kokuthinta phansi noma ukubeka unyawo endaweni yokudansa yesithathu.
Mayelana nesimo sangemuva, isisu namahlombe
Nakulokhu, amantombazane abenza okokuqala awaluboni kahle isimo sangasemva, isisu nesifuba. Amahlombe ama-gnarled, i-hump ephakathi kwama-shoulder blade akuyona nje imiqondo engafanele, kodwa iphinde iphule imithetho eyisisekelo.
Njalo ubuke ukuhamba kwakho. Yenza ukuzivocavoca ukuze uhlale phezu kwe-twine, ukuma, ukuqamba amanga, ukuhlala - akunandaba. Ingemuva ihlale ikhonjeni, ikhanda liphakanyiswa ngokuziphakamisa njenge-ballerinas, amahlombe aqondisiwe. Gcina njalo ngesisu esiswini, okwenza ukuhlanekezela emuva kwehle. Akudingeki ukuba uhlasele futhi uzame ukuthola amacebo ezinzwane zakho noma ukugcoba ama-shin yakho ngenani le-hump ngemuva kwakho. Ukucindezeleka okukhulu kwemisipha lapho intombazane elula
Ungakhathazeki, ekuqaleni ngeke ukwazi ukufika esiswini sakho nhlobo. Nokho, ngesonto liyiqiniso.
Mayelana nesimo se-pelvis ngenkathi eselulela i-twine
Kulo mzuzwana, kwenziwa amaphutha amaningi okuholela ekulimaleni. Kusebenza ikakhulukazi emanzini ephansi kuze kube yilapho i-twine yesikhathi eside, lapho kufanele uhlale khona papa. Ama-gymnasts abelana ngezeluleko ngendlela yokudla kahle izidleke.
Hlala phansi, imilenze iqondile emasokisini. Thatha imbongolo ngezandla zombili bese udonsa amabhuzu ngaphandle kwakho. Kuyoba nomthelela, njengokungathi sihlezi e-ottoman, futhi izintambo zilele kahle ezinhlangothini. Cishe yenza okufanayo ngempahla, njengoba ulungisa isifuba ebhokisini.
Indlela yokuhlala nge-twine: mayelana nokuphefumula
Ukuphefumula okuhle kusiza ukukhulula imisipha kanye nokwehluleka kwengqondo ukuhamba ebuhlungu ngokushintsha ukukhathazeka. Lapho uhudula, njalo uthathe ukuphefumula okujulile futhi uphume kancane kancane emlonyeni. Uma ubuhlungu buyanda, shintsha ingqondo ukuphefumulela futhi ulalele imisindo yokuphefumula-ukuphuma. Lokhu kuyindlela elula, engasetshenziselwa abadlali kuphela, kodwa ngisho nababelethi ngesikhathi sokubeletha, ukuphoqa owesifazane ukuphefumula.
Ukucindezela noma ukukhulula imisipha?
Vele uphumule. Ukucindezeleka ngesikhathi sokuthungatha kuyisifo esingenakugwenywa. Imisipha yakho kufanele ibe buthaka futhi ibambe. Ayikwazi ukubekezelela ubuhlungu? - Ngakho imisipha ihlukumeza ngokweqile. Ukulwa nawe ngokwakho, ukwelula ukuze uthande umsebenzi kuwumsebenzi onzima. Ungakholelwa lezi zisholo nezindaba, uhlale phezu kwe-twine ngosuku olungu-1, lokhu akunakwenzeka.
Yini okufanele uyenze ngamadolo?
Emfundweni yokudansa, esikoleni ngemfundo engokwenyama, e-gymnastics, e-ballet - yonke indawo ethi: "Buka amadolo akho!". Lalela, ngamadolo aguqe kungumonakalo ongenakulinganiswa kumathenda kanye nemigqa yamagolo namagundane. Ungabheki ngokwakho, cela udadewabo / umngane / umama wakho ukuba akhothamele amadolo, ucindezelwe phansi.
Uhlola ukuthi ungasheshe uhlale kanjani i-twine izinsuku ezingu-10
Ukuze ufinyelele i-twine ngesikhathi esifushane kunengqondo ngempela, uma ungeneminyaka engaphezu kwengu-25 ubudala nemisipha iguquguquka ukusolula. Qaphela, siqala ukuqeqeshwa!
Ukwelula okunamandla - ama-exercises ama-5
Uma usufudumala, ungabhali phansi phansi. Cha, cha, akusona isikhathi sokuphumula? Kukhona ama-exercises amahlanu ashukumisayo we-twine longitudinal ne-transverse.
№1 Ukuguqa kabili: phambili ohlangothini - phinda izikhathi ezingu-15 ngomlenze ngamunye
Bamba ngemuva kwesitulo noma ukuphumula ekamelweni. Isandla sesibili, sithole ngemuva kwakho bese usibeka emhlane wakho ophansi. Umzimba udonsa, isisu asilenga. Umlenze osekelayo uqondile, umlenze osebenzayo udibanisa kancane futhi welula amasokisi aqondile, njenge-ballerinas.
Senza i-swing phambili, sihlale imizuzwana engu-2-3, sisuka eceleni. Kulesi simo, umlenze uholwa emzimbeni, ungathinti phansi. Futhi bamba isikhundla esiphambili semasekhondi ambalwa. Senza izikhathi ezingu-15 futhi sishintsha umlenze.
№3 Mach emuva esimweni sokuma - izikhathi ezingu-15 ngomlenze
Siphakamisa izandla zethu odongeni noma ezingeni lesifuba noma sibambe ngemuva kwesihlalo esikhaleni sezinyawo. Siphindela ngamasentimitha angu-15-20, imilenze ndawonye. Nge-jerk, sibeka inyawo lethu emuva, ngaphandle kokuwela eceleni, hhayi ukugoba ngokuqinile emuva ephansi. Zizwe umzimba. Isithende sidonsa phezulu. Cishe umlenze uzophakama ngama-degree angu-45-60. Phinda izikhathi ezingu-15 futhi ushintshe unyawo lwakho.
№4 Mach emuva nge-deflection ehlane eliphansi - izikhathi ezingu-15 ngomlenze
Hamba phambili phambili ekhoneni lama-degree angama-90, ngezandla eziqondile sithatha ngemuva kwesihlalo. Senza i-swing backwards nge-jerk futhi ngesikhathi esisodwa sigoqa ngemuva.
№5 Isinyathelo ku-twine, ividiyo
Bema ezinzwaneni zabo, imizimba yabo yaxoshwa, amehlo abo eqondile. Amandla asakazeka ezinhlangothini ngokulinganisela. Senza isinyathelo esincane kanye nokuqhubekela phambili okubukhali. Esinye isinyathelo futhi swing unyawo lwakho. Siphindaphinda ukuguquka izikhathi ezingu-10 ngezinyawo.
Bukela ngokucophelela le vidiyo, njengokwenza umqeqeshi wezemidlalo ngokuzivocavoca umzimba u-Alena Vinogradova ovela enkimbinkimbi, ukuthi ungahlala kanjani e-twine ekhaya.
Ukwelula okuyi-twine kwabadansi, abadansi nabazivocavoca: Izenzo ze-TOP 5
Uma kungekho udonga waseSweden kuwo wonke umfundi, sithatha isisindo semithi ye-twine phansi esivela ku-ballerina ye-Bolshoi Theater Anastasia Stashkevich.
№1 Butterfly - izimila namathenda wezinsimbi zokusebenza
Ukuzivocavoca kufakwe kunoma yiluphi uhlelo lokusakaza. Lokhu akusiyo kuphela abaqalayo, kodwa futhi nabadlali abaqeqeshiwe.
Hlala phansi bese ubeka izinyawo zakho ndawonye, ugoqa imilenze yakho emadolweni. Isithende esithende isisindo somuthi. Hambisa phambili ebunzini ukuze unxantathu olinganayo ufake phakathi kwe-pubic nemilenze. Manje kunezindlela ezimbili zokuhamba flyflyfly.
- Okukhethwa kukho kokuqala: faka amasokisi ngezandla zakho, bese ucindezela izintambo zakho ngamadolo akho, ucindezele phansi. Sula isisu sakho phansi. Bamba isikhundla esinobuhlungu okwesikhashana imizuzwana engu-30. Phindela emuva bese uguqula imilenze yakho njengamaphiko evemvane. Nakulokhu, cindezela amadolo akho phansi emasekhondini angu-60. Kuhle, uma umlingani ekusiza futhi ecindezela ngamadolo akho emuva, ngakho ukuzivocavoca kusebenza kahle.
- Okukhethwa kwesibili: sizama ukubeka amadolo ethu phansi ngemizamo yethu, ngenkathi sibeka izandla zethu phansi, sicindezela isisu, sinciphisa umhlane ophansi. Bona isibalo.
№2 Sidonsa imilenze elele ngemuva - ubuso obusenhla kwethanga
Ukulala ngemuva, uphakamise umlenze wokusebenza ngamagremu angu-90, uthathe intambo yokudlula izinyawo, itheyipu noma ithawula elide njengesithombeni. Hamba kakhulu umlenze bese ubamba imizuzwana engu-30. Siphumula imizuzwana engu-15 futhi siphinde sisondise umlenze kumasekhondi angu-60. Sishintsha imilenze.
Landela ngokucophelela ngisho namadolo. Umlenze osebenzayo futhi ongenhla kufanele ulandwe phezu kwechungechunge. Sidonsela izinyawo zomsebenzi onyawo.
№3 Ukudonsa imilenze ilele ezinhlangothini zawo - ingaphakathi langaphakathi kwethanga
Okubalulekile kwalokhu kuvivinya kufana nalokhu okudlule, manje kuphela sibeka eceleni kwethu futhi silula indawo yangaphakathi yethanga.
№ 4 Izitayela kuya eceleni kwezinyawo
Sihlezi phansi, sithatha unyawo olulodwa ngakolunye uhlangothi, sidonsa isikhwama esibhekene nathi. Silala phansi ngezinyawo bese sihlala imizuzwana engu-30. Phinda izikhathi ezintathu futhi ushintshe umlenze.
Ukuzivocavoca okufanayo ukuhlala emahlakeni ekhaya, kuphela unyawo olubheke phambili.
№ 5 Fold, imilenze ndawonye - imilenze ehlukene
Hlala phansi phansi, uthathe izintambo, njengoba kuchazwe emithethweni yokwelula ekuqaleni kwalesi sihloko. Sidonsa amasokisi, sizibophezele ezandleni zethu bese silula isisu sethu ezinqulwini zethu, sizama ukulala phansi. Gcina ukungezwani kwemisipha imizuzwana engu-15. Phinda izikhathi ezingu-3.
Phinda ukuqeqeshwa okungu-10 ngosuku futhi maduzane uzoqala ukutshela izintombi zakho ukuthi ungahlala kanjani i-twine izinsuku ezingu-10! Ungakhohlwa ukufudumala okukhulu kwemisipha ngaphambi kokuqeqesha ukuguquguquka. Sifisela wena ukwelula okuhle!