Ngoku, xa iindidi ze-gymnastics, ukulahlekelwa kwesisindo kunye neenkqubo zokubuyiselwa zivele zingekaze zenzeke, zikhona ezo zifanelwe ingqalelo ekhethekileyo. I-Tbilisi-azalelwa iZadi Arabhu iye yahlakulela i-gymnastics uHadu - inkqubo yokuphulukisa umntu osebenza kwicandelo le-musculoskeal kuzo zonke ezinye iinkqubo zomzimba.
Hadu - gymnastics, ukwandisa ubomi
Ukuvuselela i-gymnastics uHadu inomdla okhethekileyo kwindawo ethile phakathi kwe-hatha yoga, uxinzelelo kunye nokuziphucula nokuzivocavoca. Le nkqubo isekelwe kwingcamango yokuba umntu unesistim e-3 kuphela: i-osteomuscular, nervous and metabolism. Kwaye ezimbini zokugqibela zixhomekeke kwiyokuqala-kwaye ukuba umlenze kunye namaqabane ahluphekile, oku kuchaphazela kokubili imetabolism kunye ne-system ye-nervous. Ngaloo ndlela, ukubuyisela impilo yomgudu, i-gymnastics uHadu igalelo ekuphuculeni jikelele umzimba.
Ngokombhali we-gymnastics uHadi Zviad Arabuli, inkqubo yakhe iqulethe izinto ezifihliweyo zeSoviet ezilungiselelwe ukubuyisela abantu emva kokulimala, kunye nalabo abanqongophele amathuba okunyakaza-umzekelo, njenge-astronaut engaphandle.
Ukuvuselela i-gymnastics: imigaqo
Umgaqo-siseko we-gymnastics uHadu ukusetyenziswa komzimba wodwa. Yona similator eyona mhle. Ukongeza, le migaqo ilandelayo iyasebenza:
- Zonke izinto zenziwa ngaphandle kokusetyenziswa kwezilingo - njengengxaki, ukuxhatshazwa kwemisipha ehlukileyo isebenza. Le ndlela ikuvumela ukuba usebenzise imisipha ephindwe kabini njengoko usebenza ngokuqhelekileyo. Ukongeza, ngenxa yokushiya izixhobo zezemidlalo, umngcipheko wokulimala usuphelile.
- Kubalulekile ukusebenza kanzima, ngokukhawuleza, kude kube ukhathala (imizuzu engama-45-60 ngeseshoni). Lo mgaqo uvumela ukuba uxanduva olukhulu lwangaphakathi, izitho kunye namathambo.
- I-Hudu iquka ezo zihlunu eziqhelekileyo zisesigxinini esilalayo-umzekelo obalaseleyo yimisipha yentamo kunye nemisipha yomzimba. Ukubandakanywa kwabo emsebenzini ovumela ukuvuthwa kwezempilo gymnastics Kufuneka ukukhuthaza ukuvuselelwa.
Ukuzilolonga kuqhutywe ngokugqibeleleyo nemisebenzi yokuvuselelwa kunye nokubuyiselwa komzimba womntu.
Hadu: ngubani omele akwenze?
Njengeyiphi i-gymnastics, Wayenayo uluhlu lwakhe lweengqiniso:
- Ndifuna ukuba nomzimba omuhle ngaphandle kokuphakamisa izisindo;
- Kukho ithuba lokusebenza kuphela eofisi;
- kufuna iindlela zokukhusela izifo ezifana ne-osteoporosis kunye ne-osteochondrosis;
- Ndifuna ukuba nempilo enamandla kunye namandla;
- ukulondoloza ulutsha lobuso kunye nomzimba.
Ukuzivocavoca umzimba I-Hado iboniswa kubini nababhinqa. Kubalulekile ukwenza oko kuphela kathathu ngeveki.
I-Gymnastics: imizekelo yokuzivocavoca
Ufuna ukusebenzisa i-gymnastics ekhaya - ukuzivocavoca kulula kwaye kuyaqondakala. Ngoko ke, awuyi kuhlangabezana nobunzima. Ukongeza, ungathenga ikhosi yevidiyo uze ufunde kuyo. Umzekelo, qwalasela izinto ezimbalwa ezilula:
- "Ukunyusa umlenze" (sebenzisa kwiimisipha zaso sonke esingaphantsi nokuqeqeshwa ukuphefumla). Imilenze ibanzi kunamahlombe, iinyawo zifana kunye, amadolo aphelile, amahlombe ancitshiswa, umva
ligobile. Phumla ngeempumlo zakho. Gcina umqolo wakho ngevili kwaye uphume ngomlomo oqinileyo. Ukuphuza kuphuthuma kwaye kuyabhanya. Phinda ukunyakaza kwamaxesha 10-12. - "Isifuba esivela esifubeni" (sebenze kwiimisipha zaso lonke umqolo kunye nokuphefumula ukuqeqeshwa). Isikhundla sokuqala siyafana nese-weightlifter. Cinga nje i-barbell esandleni sakho uze ucinezele ngokubanzi. Kwi-inhalation ngokubanzi kwandisa isifuba, kunye nokukhupha, ukudonsa kunye namagxa okuya phambili. Izandla zifana nexesha elinokwenzeka. Phinda usebenze wonke amaxesha 8-10.
Kubalulekile ukuba ungayikhohlwa malunga noxinzelelo oluqinileyo olwenza umphumo walezi zifundo.