E 'ngoe ea litsela tse tummeng haholo ho matlafatsa bophelo ba hau ke mokhoa o rarahaneng oa gymnastics ea isometric. Ke ntho e sa tloaelehang haholo ebile e fapane le ba bang hobane e u qobella ho senya mesifa ea hau, empa u se ke ua e otlolla, ho hlōla khanyetso. Li-gymnastics tse ntle bakeng sa batho ba phathahaneng - ka mor'a tsohle, ho ikoetlisa ho hloka metsotsoana e 30-90 feela, empa hammoho le ho itokisetsa - metsotso e 5-10 ka letsatsi. Na e ngata? .. Ho tsotehang, liphello li ntse li le molemo ho feta li-drill tse telele le tse fokolisang tsa moralo o mong.
Melao-motheo ea gymnastics ea isometric bakeng sa mokokotlo, molala, manonyeletso
Ke habohlokoa ho latela melao-motheo e joalo ka tieo, e le hore lithuto li be le phello e kholo ka ho fetisisa ho uena:
- boholo ba matla nakong ea ho bolaoa;
- matla a phomolo, ho phefumoloha kamehla, ho utloahala;
- boikoetliso hase metsotsoana e fetang 6;
- khefu pakeng tsa litsela - metsotsoana e 30-60;
- matla a motlakase le matla a motlakase a boreleli, ha a bohale;
- Ho hanyetsa ho lokela ho ba boholo, ho kenyeletsa monyetla oa ho tsamaea.
Li ikoetlisa li sebetsa feela haeba u li etsa ka mokhoa o tsitsitseng letsatsi ka leng. Likhoeling tsa pele, o ka ikopanya liketsong tsa 9-12, ebe 3-6 e nkela sebaka se ncha. Esita le ka mor'a nako, u ke ke ua etsa li-exercice tse fetang 20-24 ka ho ikoetlisa.
Gymnastics ea Isometric: Boikoetliso
Li -gymnastics tsa setometric li lokela ho etsoa hoseng, ka mekhoa e metle, e sa lefelloe haholo. Ho kena moeeng, tloaela ho hema ka mothapo: metsotsoana e 6 e hlahisa - metsotsoana e 6 e fetisa. Ba kena motseng - ba ile ba etsa mosebetsi ona - ba phomola. Hona joale mosebetsi oohle. Matsatsi a seng makae a pele, etsa li-exercaro tse 4-6 feela.
Kamora 'thuto, ho kgothaletswa hore o nke setopo sa ho bapisa - pele se chesang mme se bata.
- Tlolela matsoho a hau, o khumamela menoana ea hau tafoleng 'me, ha u ntse u tsoela pele, u hatelle ka bonolo ho tšehetso, joalokaha eka u batla ho e hatella fatše. Tšoara metsotsoana e 6, joale u phomole hantle, metsotsoana e 30 e phomole 'me u phete mokhoa ona.
- Tšoara matsoho, menoana e kene ka leqhoa, e li hatelle ho ea fihla pheletsong ea tafole e nang le li-knuckles. Tšoaea tafoleng joalokaha eka u e tlosa ho uena, bala ka kelellong ho ea ho 6, ebe u senya metsotsoana e 30 hape hape.
- Beha matsoho a hau ka tlas'a countertop ea morao 'me u hatelle ka lehlakoreng la matsoho a hao, joalokaha eka o batla ho o senya. Hape metsotsoana e 6 ea boiteko le phomolo ea 30, joale mokhoa oa bobeli oa ho atamela.
- Lula tafoleng, beha leoto la hao leoto. Ka lengole la hau le ka holimo, hatella ka holimo holim'a tafole ka matla a hau kaofela. Hape metsotsoana e 6 ea boiteko le phomolo e 30, ebe u pheta leoto la bobeli le mokhoa oa bobeli bakeng sa bobeli.
Mokhoa o ka sehloohong oa ho ikoetlisa ke hore o ka etsoa hantle ofising, 'me ha ho motho ea tla utloisisa hore u na le thuto ea thuto . Leha ho le joalo, ho molemo ho e etsa malapeng e le ho khona ho hlapa.