Kuba ezimbini ziyonwabisa ...
Kulo icandelo lokuqala Sichaza indlela yokwenza imithambo ukuze sisebenze I-Quadriceps, imilenze, iiglute kunye nesisu ngababini. Kule nxalenye yesibini neyokugqibela, siza kugxila kwi ukuzolula kunye nobude.
Ukwenza i-gymnastics rhoqo kwandisa amanqanaba amandla kwaye kukunceda uzive ungcono ngokwembono yeemvakalelo. Umdlali oqeqeshiweyo uyadinwa amaxesha angama-5 ngaphantsi komdlali we-amateur, kuba umthambo unika ukuxhathisa, ukhusela iingxaki zentliziyo, ukhulula i-endorphins kwaye uvuse i-neurotransmitters, ikwenza ube bhetyebhetye ngakumbi, iphucula ukunyamezela kwe-glucose, kukunceda ukuba ukhangeleke ngcono, kukwenza uzive ukwimo elungileyo. , yomeleza imisipha yakho, ikugcina kubunzima obulinganisiweyo, iququzelela ukulala kunye nobomi besondo phakathi kwezinye izinto ... Ukuzivocavoca kubalulekile kunye okanye ngaphandle kweqabane lakho, kuba ekugqibeleni kuyasinceda. mdala kwimeko entle, uyonwabile, uyabhetyebhetye, uyamelana kwaye une ubomi besondo obusebenzayo kunye neqabane lethu.
- Ukuhlala kunye nobude
Bahlalise phantsi phantsi bobabini, omnye emva komnye enze uloliwe omncinci. Eyokuqala ixhasa iimpundu kwi-instep yeqabane. Ukuba uyakuyinyusa imilenze ngokuqengqa umqolo wakho ukusuka kwithambo lomsila ukuya entloko. Yenyuka usihla kancinci kancinci. Okwangoku, enye yolula imilenze phambili kunye neengcebiso zeenyawo phezulu, ukusonga isiqu kunye nokuwisa iingalo nentloko, ukolula umqolo wonke womzimba nentamo.
- Ukuzolula imithambo
Emgangathweni, eyokuqala ibekwe emathanjeni ahleliyo, enemilenze egotyiweyo, iinyawo ezinyo ezixhaswayo kunye nekholamu yomqolo kunye nentloko ejikeleze umgangatho. Eyesibini, ilele phantsi imilenze igobile kwaye iingalo zibekwe emacaleni entloko. Wolula ngokuqinileyo iingalo zakhe kwaye waqinisekisa ukuba aziphakami phantsi. Kwangelo xesha, lowo ulele phantsi kufuneka aphakamise imilenze, ayizise empumlweni ukugqibezela ukolula umzimba.
- Ukukhulula imilenze
Ngelixa enye ilele phantsi, enye imi okanye iguqe ngamadolo, ithathe inyawo elinye phakathi kwezandla zayo kwaye iphakamise umlenze wayo ukuya kuma-45 degrees. Ngezandla zozibini, gweba unyawo lweqabane kwisithende neenzwane de kufikelelwe kwinqanaba lokuhamba. Apho ibanjelwe imizuzwana embalwa ukuyikhulula ngokujikeleza unyawo macala omabini. Shintsha imilenze emva koko utshintshe iindima kunye neqabane lakho.
