Enye yezindlela ezithandwa kakhulu ukuqinisa impilo yakho yinkimbinkimbi ye-gymnastics ye-isometric. Kuyinto engavamile kakhulu kwaye ihluke kwabanye kuba kukunyanzelisa ukuba uxinzelele imisipha yakho, kodwa ungabanweli, ukulwa nokuchasana. I-gymnastics efanelekileyo ye-isometric kubantu abaxakekile - emva koko, ukuzivocavoca kudinga kuphela imizuzwana engama-30-90, kodwa kunye kunye nokulungiselela - imizuzu emi-5-10 ngosuku. Ingaba kunjalo? Okumangalisa kukuba, iziphumo zihlala zibhetele kunokuba kubekho iiplani ezide kunye nezixhamlayo zesicwangciso esinye.
Imigaqo ye-isometric gymnastics yomgudu, intamo, amanxube
Kubalulekile ukuba ulandele ngokungqongqo imigaqo enjalo, ukwenzela ukuba izifundo zikunye kakhulu kunokwenzeka kuwe:
- umbane ophezulu ngexesha lokusetyenziswa;
- amandla okuphumula, ukuphefumula rhoqo, isigqi;
- umsebenzi awukho ngaphezu kwemizuzwana engama-6;
- nquma phakathi kweendlela - imizuzwana engama-30-60;
- i-voltage kunye ne-voltage relief i-smooth, ayibukhali;
- Ubungqina kufuneka bube buninzi, kungabandakanyi ukuhamba.
Ukuzivocavoca kusebenza kuphela xa ubenza ngokusisigxina yonke imihla. Kwiinyanga zokuqala, unokuxhuma uqeqesho lwe-9-12, kwaye u-3-6 ubeke endaweni entsha. Nangemva kwexesha, awukwazi ukwenza okungaphezulu kwama-20-24 ngamaviki wokuqhuba umsebenzi.
Isometric Gymnastics: Ukuzivocavoca
Isometric gymnastics kufuneka iyenze kusasa, ngokufanelekileyo, ngaphandle kokugqithisa. Ukufakela imo, sebenzisa ukuphefumla kwishythm: imizuzwana engama-6 i-inhale-imizuzwana engama-6. Bangena kwisigqi - benza umsebenzi - baphumula. Kwaye ke wonke umsebenzi. Kwiintsuku ezimbalwa zokuqala, yenza oku-4-6 kuphela.
Emva kweklasini, kucetyiswa ukuba uthathe isisitye sokuhlukana - okokuqala kushushu, kwaye kubanda.
- Gudla iingalo zakho, ugobe iminwe yakho etafileni kwaye, njengoko uphumelela, cindezela ngenyameko phantsi kwenkxaso, njengokungathi ufuna ukuyifaka phantsi. Cindezela imizuzwana engama-6, uze ukhululeke ngokulula, imizuzwana engama-30 uphinde uphinde uphinde usebenzise.
- Bendlela izandla zakho, iminwe ifakile kwiqindi, cindezela kubo ekupheleni kwetafile ngeenkiki. Cinezela kwitheyibhile ngokungathi uyayisusa kuwe, ubale ngengqondo ukuya kwi-6, uze udibanise imizuzwana engama-30 kwaye kwakhona.
- Beka izandla phantsi kwe-countertop yangemuva uze ucinezele phezulu kwicala lezandla zakho, njengokungathi ufuna ukusidiliza. Kwakhona imizuzwana engu-6 yomzamo kunye nokuphumla kwe-30, ngoko ke indlela yesibini.
- Hlala etafileni, ubeke unyawo lwakho emlenzeni wakho. Ngamadolo akho aphezulu, cima phantsi kwinqanaba letafile kunye namandla akho onke. Kwakhona imizuzwana engu-6 yomgudu kunye nokuphumla kwe-30, ngoko uphinda umlenze wesibini kunye nendlela yesibini zombini.
Inzuzo ebalulekileyo yale mizivo kukuba iyakwenziwa ngokufanelekileyo eofisini, kwaye akukho mntu uya kuqonda ukuba uneseshoni yoqeqesho . Nangona kunjalo, kungcono ukwenza loo nto ekhaya ukuze ukwazi ukuhlamba.