Iintombazana ezimbalwa ziyakuvuyela ukujongwa kweenyawo zakhe, ingakumbi njengengxenye enengxaki yazo, njengecala elingaphakathi. Inyaniso kukuba xa uhamba ezi ntlobo zingasetyenzisiweyo, kwaye ukuba ungabaniki umthwalo othethekileyo, ziya kuphazamiseka. Nangona kunjalo, ukuqeqeshwa kwecandelo langaphakathi lethanga lilula kwaye kwaye xa ubenza kathathu ngeveki, uya kuphinda ubuyele ngokukhawuleza kwimeko efanelekileyo.
Izikwele zecala langaphakathi lethanga
Izikwere ezona ndlela zilungele ukomeleza uhlangothi lwangaphakathi lwethanga. Kwaye ngenxa yempembelelo engcono, kucetyiswa ukuba wenze ezimbini iintlobo ngexesha elilodwa:
- Ukuma, iinyawo zeenyawo zihlukeneyo, izandla zingenqeni, iinyawo ziyafana. Squat, ukukhupha ngamandla emacaleni, njengokungathi ufuna ukuhlala esihlalweni esiphantsi. Xa igosa emadolweni lingama-degrees angama-90, vala okwesibini uze ubuyele kwindawo yokuqala. Phinda 3 iindlela ezili-10 ukuya kwezi-15. Ukuba oku kusebenza ngokulula, faka izibhengezo ezandleni zakho.
- Ukuma, imilenze ibanzi kunamahlombe, izandla ezandleni, ezinqeni zenyawo zikhangele ngaphaya kunokwenzeka. Yehla ngokukhawuleza, ngokungakhathaliseki ukuba unako, hlala ngomzuzwana ukuya kwemizuzwana 2-3, uze uphinde uhambe kancane. Phinda 3 iindlela ezili-10 ukuya kwezi-15. Ukuba oku kusebenza ngokulula, faka izibhengezo ezandleni zakho.
Sekudlulileyo izi zivivinyo ezimbini zanele ukuba izihlunu zecala langaphakathi lethanga lifike kwi tonus kwaye zibe zintle kwaye ziqiniswe. Nangona kunjalo, ukuba umphumo ogqithiseleyo, kungcono ukuqhuba uqeqesho ngendlela enzima, ukunika umthwalo ohlukeneyo.
I-Gymnastics kwicala langaphakathi lethanga
Qinisa uhlangothi lwangaphakathi lwethanga luncedisa ukuqeqeshwa okulula okufuneka kwenziwe rhoqo, kathathu ngeveki. Ukutshatyalaliswa kwezifo zengqondo kunye neenkqubo ezivuthayo eziphambili - unyango lokuqala, kwaye ufike ekusebenzeni. Ngoko, ukuhlawulela icala langaphakathi lethanga kufuneka kufaka phakathi ukuqeqeshwa okunjalo:
- Thetha kwicala lakho phantsi, uncike kwi-elbow ephansi, ngesandla sesibini sithembele kuwe. Umlenze ophezulu ugobile emadolweni uze ubeke phambi komlenze ophantsi ophantsi. Yenza umlenze womlenze ongezantsi uze uwenze ukunyuka kwawo kunye nokuhla, phakathi kwe-amplitude. Yenza oku ngcaciso emfutshane okanye ngaphezulu, de kubekho ukuvakalelwa ngaphakathi ngaphakathi kwethanga. Bese uphinda ngomnye umlenze.
- Thatha indawo echazwe kumsebenzi odlulileyo, kodwa kamva uphakamise umlenze ochanekileyo, kwaye ukusuka kule ndawo, yenza i-circular motion kuqala ukuya kwelinye, uze emva kwelinye icala. Phinda umlenze wesibili. Yenza iiseti ezi-3 zezijikelezo ezingama-20 kwicala ngalinye.
- Ukuhlala phantsi phantsi ngemilenze ekhwebukileyo, gcaza izandla zakho kwisitshixo uze uzibeke phakathi kwamadolo. Zama ukuvala amadolo akho, kodwa xhathisa ngezandla zakho. Yonke imizuzwana engu-10-30 yomzamo, zinike ixesha elininzi lokuphumla. Phinda kathathu.
- Ukulala emhlane wakho phantsi, faka izandla zakho phantsi kweentonga zakho, izibhambano zihlale phantsi, kwaye imilenze eqondileyo igawula phantsi. Zithintele iisokisi zezwane, kwaye kule ndawo, nciphisa kwaye usasaze imilenze yakho. Ngaba iiseti ezi-3 zamaxesha angama-15.
- Hlala esihlalweni, umqolo uphendule, phakathi kwamadolo - ibhola eliphakathi. Ngangoko unako ukulifakela ngamandla ngamandla, kwaye, ufikelele kumbono omkhulu, phumula uze uqale ngokutsha. Ngaba iiseti ezi-3 zamaxesha angama-15.
Ukuqeqesha uhlangothi lwangaphakathi lwethanga luya kusebenza ngakumbi xa udibanisa kunye nokutya kwiprotheni, njengoko oku kuya kukuvumela ukuqiniswa ngokukhawuleza kwezihlunu. Ngexesha elifanayo, ukugijima, ukunqumla intambo , ukugijima kwizitepsi okanye inyathelo kuzokuvumela ukuba ulahle ama-pounds angaphezu kwamanqindi kunye nogcino lwe-fat, odla ngokubhubhisa umlo wezintlu. Yonke inzima iyakunika imilenze yamaphupha akho!