Ukuva ibinzana elithi "i-gymnastics yezemidlalo" mhlawumbi, abantu abaninzi baya kubona umntu wendoda ephepheni, kunye nezihlunu eziphuma kuzo zonke indawo, njengoArnold Schwarzenegger. Kwaye abayi kuba nephutha, kuba ukuxhotyiswa komzimba, ukuxhaswa kwamandla kunye nokukhwela kwinqanaba leempahla kukuphela kweendibano ze-gymnastics ezijolise ekuphuhliseni iqela elithile lemihlunu okanye ukwandisa umthamo wazo. Kodwa kukho iindawo ezinzima zokuzivocavoca kwezemidlalo, ezenzelwe ngokukhethekileyo loo ntombazana efuna ukufumana umfanekiso ohlelwe kakuhle, kodwa unganyusisi imizimba. Ngoko ke ungacingi ukuba ukuba unquma ukuqala i-gymnastics yezemidlalo, ngoko ufumana izihlunu ezinkulu. Ewe, kwaye i-gyms ayimfuneko apha. Enyanisweni, akusiyo yonke into eyenziwa ye-gymnastics yezemidlalo inokwenziwa ngaphandle kweebhokhwe, kodwa kunokwenzeka ukuba ufumane ubuncinci babo, umzekelo, ukwenza iimvavanyo kunye ne-dumbbells okanye ibhola ye-rubber. Kakade ke, kukho iindlela ezininzi zokuzivocavoca kwezemidlalo, kuphela enye yazo enikezelwa kweli nqaku. Xa uqala ukuqala iiklasi, uvavanye umzimba wakho ngokwenene, oko ungathanda ukutshintsha okanye ukulungisa. Kungekudala xa kuthathwa isigqibo, siqala umsebenzi.
I-gymnastics yezemidlalo yabasetyhini
Nakuphi na ubunzima bokuzivocavoca kwezemidlalo kubandakanya izigaba ezintathu: ukulungiselela, okusisiseko kunye nokugqibela.
Isigaba samalungiselelo siquka ukuqhuba ngaphandle kwemithwalo, enjongo yokufudumala imisipha. Kungaba nzima ukugijima, ukuqaqa intambo. Kwaye, ngokuqinisekileyo, uqeqesho oluninzi lokusasaza nokufudumala imisipha. Izikwere, ngokukhethekileyo ngokuhamba ngokukhawuleza. Kwakhona kufuneka usebenzise amancinci ambalwa ukusuka phantsi okanye inkxaso. Ukuphakama kwenkxaso kunqweneleka ukutshintsha, njengoko kuya kukuvumela ukuba usebenze kuzo zonke izihlunu zesifuba uze unike okanye ugcine isimo sakhe esihle. Ubungakanani becandelo lokulungiselela li malunga nemizuzu engama-6-10.
Ibakala eliphambili liqukethe ukuzilolonga kunye nezisindo. Ekhaya, ungasebenzisa ibini lesiguqu okanye ibhande le-rubber. Ngoko, zama oku kusebenza kweli nqanaba:
- elele emhlane wakhe, iingalo kunye nezidumbane zi sasazwe emacaleni. Kancinci siphakamisa izandla zethu phezulu kwaye nje ngokunciphisa phantsi phantsi;
- bemi, ngezandla ezidibeneyo. Ngenye indlela pha kamisa iingalo ezichanekileyo kwinqanaba lamahlombe uze unciphise;
- simi kwibhande le-raber, ukuze imilenze ibe nobubanzi bamagxa, iiphelo zeTape kwisandla esiphantsi. Ngaphandle kokuyeka i-tape esandleni sakho, yenza iithambeka ukuya ngasekunene nasekhohlo;
- umi phakathi kwebhola ye-rubber, iphelela kwizandla ezisezantsi. Ngaloo ndlela, siguqa iingalo zethu kwiingqungquthela ngaphandle kokukhulula itekisi;
- simile, iinyawo zibubanzi begxalaba, kwizandla ze-dumbbells. Ukuqubuda, siphakamisa izandla kunye nama-dumbbells kumaqela;
- emi phakathi kwebhola ye-rubber, udlulise umgca wayo kumqolo wakho kwaye ubambe kwiingalo zakho kwizinga lesifuba. Kule ndawo senza izikwere.
Zonke izivivinyo zeli qela zenziwa ngo-2-3 iisethi ezili-10-15 ngamaxesha nganye.
Isigaba sokugqibela sinezixhobo zokuphumula kunye nokwelula kwezihlunu. Ngokomzekelo, ezi zilandelayo:
- simile, iinyawo zibubanzi begxa, ububanzi bendawo, izandla ziyaqhawula. Senza iithambeka, sizama ukuchukumisa iinduli zomgangatho. Kufuneka ukuba udonsa ngokukhawuleza, ukuphepha ukuhamba ngokukhawuleza;
- ehleli phantsi, imilenze kunye. Kancinci sifinyelela iinyawo ezinyaweni zethu;
- Senza ujikelezo lweentloko ezininzi, uzama ukunweba intamo ngangokunokwenzeka.
Ubungakanani bendawo yokugqibela akufanele kudlule imizuzu engama-6.
Kunconywa ukuba usebenze ubuncinane kathathu ngeveki, iyure kunye nesiqingatha emva kokutya. Ubunzima bokuzivocavoca kwe-gymnastics yezemidlalo lukwacetyiswa ukuba litshintshwe nganye iveki ezintathu.
Ukuba ngaphambi kokungafuni ukuqeqeshwa, ngoko unokuba neentlungu kwiimisipha. Kodwa ungakhathazeki, kufuneka kudlule ngokukhawuleza, kwaye intlungu iya kuthatyathwa yintlungu yempilo kunye nokuphila.