Hona joale, ha mefuta ea li-gymnastics, ho lahleheloa ke 'mele le mekhoa ea ho hlaphoheloa ha e e-s'o ka e e-s'o ka e e-s'o ka e e-ba teng, ho ntse ho e-na le tse lokelang ho ela hloko ka ho khethehileng Litabeng tsa Tbilisi Zviad Arabuli li na le li-gymnastics Hadu - mokhoa oa ho folisa motho ea sebelisang motsoako oa mesifa ho ohle a 'mele.
Hadu - li-gymnastics, li lelefatsa bophelo
Ho tsosolosa li-gymnastics Hadu e na le mohaho o ikhethang kae-kae pakeng tsa hatha yoga, khatello ea kelello le boithabiso le ho ikoetlisa. Mokhoa ona o itšetlehile ka khopolo ea hore motho o na le mekhoa e meraro e ka sehloohong: osteomuscular, methapo le metabolism. 'Me tse peli tse qetellang li itšetlehile ka tsa pele -' me haeba mokokotlo le manonyeletso li utloa bohloko, sena se ama metabolism le tsamaiso ea methapo. Ka hona, ho tsosolosa bophelo ba mokokotlo, li-gymnastics Hadu li tlatsetsa ntlafatsong ea 'mele.
Ho ea ka mongoli oa li-gymnastics Had Zviad Arabuli, tsamaiso ea hae e kenyelletsa mekhoa e patiloeng ea Soviet e etselitsoeng ho tsosolosa batho ka mor'a likotsi, hammoho le ba sitoang ho tsamaea-ka mohlala, joaloka moemeli oa sepakapaka.
Ho tsosolosa li-gymnastics: melao-motheo
Molao-motheo oa gymnastics Hadu ke ho sebelisa 'mele oa motho feela. Ke mohlabani ea molemo ka ho fetisisa. Ho phaella moo, melao-motheo e latelang e sebetsa:
- Mesebetsi eohle e etsoa ntle le tšebeliso ea litekanyo - e le khatello, tsitsipano ea mesifa e fapaneng e sebetsa. Mokhoa ona o lumella hore u sebelise mesifa e metso e 'meli ka mokhoa o tloaelehileng oa ho ikoetlisa. Ho feta moo, ka lebaka la ho lahleheloa ke thepa ea lipapali, kotsi ea ho tsoa kotsi e felisoa.
- Ho hlokahala hore u sebetse ka thata, butle-butle, ho fihlela mokhathala (metsotso e 45-60 ka nako). Molao-motheo ona o u lumella ho imetsa haholo litho tsa ka hare, manonyeletso le masapo.
- Hudu e kenyeletsa mesifa eo ka tloaelo e leng boemong bo robalang - mohlala o motle ke mesifa ea molaleng le mesifa ea sefahleho. Ke ho kenngoa ha bona mosebetsing o lumellang li-gymnastics tsa bophelo bo botle Hore li tsoele pele ho tsosolosa.
Koetliso e ikopantseng ea ho ikoetlisa e sebetsana hantle le mesebetsi ea ho tsosolosa le ho tsosolosa 'mele oa motho.
Hadu: ke mang ea lokelang ho e etsa?
Joaloka gymnastics efe kapa efe, Had o na le lethathamo la hae la bopaki:
- Ke batla ho ba le 'mele o motle ntle le ho phahamisa litekanyo;
- Ho na le monyetla oa ho ikoetlisa feela ofising;
- batla litsela tsa ho thibela mafu a kang lefu la masapo le osteochondrosis;
- Ke batla ho ba le bophelo bo botle le bo matla;
- ho boloka bocha ba sefahleho le 'mele.
Boikoetliso ba 'mele boikoetliso ba Hado bo bontšoa ho banna le basali. Ho hlokahala hore u e etse ka makhetlo a mararo ka beke.
Li-gymnastics: mehlala ea ho ikoetlisa
U batla ho ikoetlisa ka tlung - ho ikoetlisa ho bonolo ebile hoa utloahala. Ka hona, u ke ke ua thulana le mathata. Ho feta moo, o ka reka tsela ea video 'me u ithute ho eona. Ka mohlala, nahana ka mekhoa e 'maloa e bonolo:
- "Motho ea phelang ka lesela" (sebetsa ka mesifa ea morao ka morao le koetliso ea ho phefumoloha). Maoto a le bophara ho feta mahetleng, maoto a bapisoa, maoto a kobehile, mahetla a theoha, ka morao
e kobehile. Phefumoloha ka nko ea hau. Etsa sefahleho sa hao ka lebili ebe u tsoa ka molomo o tiileng. Ho hema ho lieha ebile ho boreleli. Pheta leeto ka makhetlo a 10-12. - "Sefuba se tsoang sefubeng" (sebetsa ka mesifa ea mokokotlo le ho koetlisa koetliso). Sebaka sa ho qala se ts'oana le sebokeng sa weightlifter. Ak'u nahane ka li-barbell tse letsohong la hao 'me u li hatelle ka majoe a mangata. Hangata ho phalla ho phahamisa sefuba, 'me ha u tsoa phalong, hula hammoho le mahetleng. Matsoho a thatafala ha ho khoneha. Pheta boikoetliso bohle 8-10 linako tse ling.
Ke habohlokoa hore u se ke ua lebala ka tsitsipano e matla e tlisang phello ea liketso tsena.