Maphunziro 4 Apamwamba Olimbitsa Thupi Paintaneti 2024

Maphunziro Aulere Paintaneti a Gymnastics omwe amaphunzitsa zonse zomwe muyenera kudziwa zokhudza masewerawa. Masewera olimbitsa thupi ndi amodzi mwamasewera apadera omwe anthu otha kusinthasintha amatha kutenga nawo mbali. Masewera olimbitsa thupi amakhala ndi zochitika zosiyanasiyana zolimbitsa thupi zomwe zimaphatikizapo ma vault, matabwa, mipiringidzo yosagwirizana, komanso mphasa zochitira masewera olimbitsa thupi pansi.

Pali Maphunziro aulere apaintaneti ochitira masewera olimbitsa thupi omwe amaphatikiza kuphunzira kothandiza komanso kongoyerekeza. Ophunzira m'makalasiwa akhoza kuphunzira momwe angasinthire mayendedwe awo kuti apindule kwambiri.

Maphunzirowa ndi oyenera oyamba kumene; amayambira pamlingo wotsikirapo ndikumaliza maphunziro apamwamba. Akatswiri ndi akatswiri ochita masewera olimbitsa thupi amapanga makalasi aulere ochitira masewera olimbitsa thupi pa intaneti, omwe amaphunzitsa ophunzira zoyeserera zoyenera pamasewera osiyanasiyana.

Ophunzira angathenso kuphunzira za zida zosiyanasiyana zochitira masewera olimbitsa thupi ndi zida, komanso njira ndi malingaliro abwino kwambiri ochitira bwino mpikisano wamasewera olimbitsa thupi.

Maphunziro aulere pa intaneti ochitira masewera olimbitsa thupi amapezeka m'mitundu yosiyanasiyana, kuphatikiza maphunziro amakanema. Malinga ndi mutuwo, maphunzirowo amatenga mphindi 15 kapena kupitilira apo. Ophunzira atha kuphunziranso poyang'ana mlangizi akugwira ntchito zosiyanasiyana zoyeserera, monga momwe zasonyezedwera pakulemba kwawo.

Kuphunzira za masewera olimbitsa thupi kuchokera kwa akatswiri pa intaneti ndi njira yabwino kwambiri yothandizira ana kugonjetsa mantha awo ndikuphunzira njira zatsopano zowathandiza kupititsa patsogolo machitidwe awo.

Koma tisanayambe tiyenera kufotokoza zimene tikunena—chifukwa cha anthu osadziwa.

Kodi Gymnastics ndi chiyani?

Gymnastics ndi mchitidwe wa kuchita masewero olimbitsa thupi (nthawi zambiri pogwiritsa ntchito mphete, mipiringidzo, ndi zida zina) kupititsa patsogolo mphamvu, mphamvu, kugwirizanitsa, ndi kukhazikika kwa thupi, kaya ngati masewera ampikisano kapena kupititsa patsogolo mphamvu, mphamvu, kugwirizana, ndi thupi.

History

Dzina lakuti gymnastics, lomwe limachokera ku mawu achigiriki omwe amatanthauza "kuchita masewera olimbitsa thupi," ankagwiritsidwa ntchito mu Greece wakale kutanthauza masewera aliwonse ochitira masewera olimbitsa thupi, kumene othamanga amuna ankachitadi maliseche. Mpaka pamene Maseŵerawa anathetsedwa mu 393 CE, angapo mwa maseŵero ameneŵa anali kuchitika m’Maseŵera a Olimpiki. Maseŵera othamanga (njira ndi munda), kulimbana, ndi nkhonya ndi zitsanzo za mipikisano yomwe poyamba inaphatikizidwa pamodzi pansi pa lingaliro lachikhalidwe la masewera olimbitsa thupi.

Mitundu yokhayo yopunthwa ndi yopanda pake ndiyo inali yodziwika kale pakati pa zochitika zamakono zomwe masiku ano zimatengedwa ngati masewera olimbitsa thupi. Mwachitsanzo, zolemba zakale za ku Igupto zimasonyeza munthu wodumpha akugunda gudumu la ngolo kapena kuponya manja pa ng’ombe yothamanga, pamene chithunzi chodziŵika bwino cha ku Krete pa nyumba yachifumu ya ku Knossos chimasonyeza munthu wolumpha wodumpha akumenya ng’ombe yothamanga.

Tumbling inalinso luso lazojambula ku China wakale. Zojambulajambula zikuwonetsedwa muzojambula zamwala zochokera ku Han Dynasty (206 BCE-220 CE) yomwe ili m'chigawo cha Shandong.

Kugwa kunkachitikabe ku Ulaya m'zaka za m'ma Middle Ages ndi magulu oyendayenda a thespians, ovina, acrobat, ndi jugglers. Ntchitoyi idatchulidwa koyamba Kumadzulo m'buku la Archange Tuccaro, Trois conversations du Sr. Archange Tuccaro, lolembedwa m'zaka za zana la 15 (bukuli lili ndi zolemba zitatu za kulumpha ndi kugwa).

Kugwa kukuwoneka kuti kwasintha m'njira zosiyanasiyana m'zikhalidwe zosiyanasiyana zomwe zili ndi zikhalidwe zochepa. Mwachitsanzo, kudumphira pansi komwe kukuwonetsedwa m'buku la Tuccaro kumafanana ndi kugwa komwe kunkachitika ku China wakale. Ma circus acrobats anali oyamba kugwiritsa ntchito ma trampolines akuda, ndipo kugwa ndi masewera amtundu wamtundu uliwonse pamapeto pake zidaphatikizidwa mumasewera.

Olemba mbiri amatchula buku la Jean-Jacques Rousseau lakuti Émile; ou, de l'éducation (1762; Emile; kapena, On Education) monga chiyambi cha kusintha kwa maphunziro ku Ulaya komwe kunaphatikizapo kuphunzitsa ana mwakuthupi ndi mwamaganizo.

Njira ya Rousseau inakhudza osintha maphunziro ku Germany, omwe adayambitsa masukulu a Philanthropinum kumapeto kwa zaka za m'ma 1700, omwe amapereka ntchito zambiri zakunja, kuphatikizapo masewera olimbitsa thupi, kwa ana ochokera m'madera onse a chikhalidwe cha anthu. Johann Christoph Friedrich Guts Muths (1759-1839), "agogo" a masewera olimbitsa thupi amakono, anali mphunzitsi wamkulu pasukulu ya Philanthropinist ku Schnepfenthal.

Guts Muths adapereka magawo awiri a masewera olimbitsa thupi pantchito yake yoyambira, Gymnastik für die Jugend (1793; Gymnastics for Youth), yomwe ndi masewera olimbitsa thupi achilengedwe komanso masewera olimbitsa thupi ochita kupanga. Magulu awiriwa amatha kugawidwa ngati othandiza komanso osapatsa thanzi.

Maphunziro akale amatsindika za thanzi la thupi, mofanana ndi masewera olimbitsa thupi omwe adapangidwa ndi Per Henrik Ling (1776-1839) ndi Neils Bukh (1880-1950) ku Sweden ndi Denmark, motsatira. Maseŵera a aerobics amakono amagweranso m'gulu ili; m'malo mwake, masewera olimbitsa thupi adawonjezedwa posachedwa pamndandanda wa International Gymnastics Federation wamaphunziro ovomerezeka.

Komano, masewera olimbitsa thupi a Nonutilitarian, amaimiridwa ndi masewera olimbitsa thupi amakono, momwe masewerawa amalunjika ku kukongola osati ntchito. Mwachitsanzo, m’mayiko a ku Ulaya, anyamata anaphunzitsidwa kukwera ndi kutsika kavalo, zimene zinali zofunika kwambiri panthaŵi imene magulu ankhondo ankakwera.

M’maseŵera olimbitsa thupi amakono, ntchito ya “mahatchi” yapita patsogolo kwambiri moti palibe kugwirizana kwenikweni pakati pa maseŵera olimbitsa thupi a kavalo ndi okwera pamahatchi. Chilankhulo chokha cha kukwera ndi chomwe chimapulumuka, ndi mawu a masewera olimbitsa thupi "phiri" ndi "kutsika" akugwiritsidwabe ntchito.

Zoyeserera

Kum'mawa kwa Ulaya kwatulutsa akatswiri angapo ochita masewera olimbitsa thupi padziko lonse lapansi. Larisa Latynina waku Ukraine, pambuyo pake mphunzitsi wa timu ya Soviet Union, amadziwika kuti ndi katswiri wa masewera olimbitsa thupi wamkazi nthawi zonse; adapambana ma Olympic awiri (1956 ndi 1960) ndi mpikisano wapadziko lonse lapansi (1958 ndi 1962). Ulemu umenewu sunapatsidwepo katswiri wina wa masewera olimbitsa thupi.

Vra áslavská wa ku Czechoslovakia, yemwe pambuyo pake anakhala Mtumiki wa Masewera a Czech Republic, anali mdani wamkulu wa Latynina. áslavská adapambana mutu wozungulira katatu, kuphatikiza mendulo ziwiri zagolide za Olimpiki (1964 ndi 1968) ndi mutu umodzi wapadziko lonse (1966).

M'zaka za m'ma 1970, masewera olimbitsa thupi a amayi adasintha kwambiri pamene atsikana aang'ono ndi aang'ono anayamba kupikisana muzochitika. Olga Korbut wa ku Russia ndi Nadia Comăneci wa ku Romania onse anali achinyamata pamene anapambana golide wa Olympic.

Chochitika cha Korbut-Comăneci chinali cholumikizidwa mwachindunji ndi kupezeka kwa kuchuluka kwa atsikana achichepere pamipikisano yapadziko lonse lapansi yochitira masewera olimbitsa thupi kuyambira kumapeto kwa 1970s mpaka koyambirira kwa 2000s.

Ambiri mwa ochita masewera olimbitsa thupi aang'onowa anali asanakwanitse kutha msinkhu, makamaka omwe amaphunzitsidwa kwa maola ambiri kuti apikisane, ndipo ena amagwiritsa ntchito njira zochepetsera thupi kuti achedwetse kukhwima kwa thupi komanso kusintha kwa mphamvu yokoka ndi kulemera kwa katswiri wa masewera olimbitsa thupi.

Kuphunzitsa ana amenewa kunali kovuta chifukwa ambiri a iwo anakopeka kapena kukakamizidwa kukaphunzitsidwa m’malo achilendo ndi mabanja awo. Pofuna kuthana ndi zina mwazovutazi, malire a zaka zochita nawo masewera olimbitsa thupi a Olimpiki adakwera kufika pa 16 mu 2000.

Viktor Chukarin wa Soviet Union ndi Kat Sawao waku Japan-onse awiri ochita masewera a Olimpiki ozungulira (Chukarin mu 1952 ndi 1956, Sawao mu 1968 ndi 1972) - pamodzi ndi Vitaly Scherbo waku Belarus, Olympic (1992) ndi dziko ( 1993) ngwazi yozungulira-anali akatswiri ochita masewera olimbitsa thupi aamuna.

Chifukwa Chiyani Muyenera Kutenga Maphunziro Aulere Paintaneti a Gymnastics?

Tisanalowe m'makalasi osiyanasiyana opangira masewera olimbitsa thupi omwe amapezeka pa intaneti, tiyeni tiwone zifukwa zazikulu zomwe munthu angalembetse maphunziro a gymnastics pa intaneti.

Tonse timakhudzidwa ndi kupsinjika kwa moyo wathu wothamanga. Ntchito, sukulu, misonkhano, ndi zokumana nazo zingakuchotsereni chisangalalo ngati mukuda nkhawa kuti mudzazipeza kapena kufika pa nthawi yake.

Masewera olimbitsa thupi pa intaneti ndiye chisankho choyenera kuchita masewera olimbitsa thupi osangalatsa komanso ogwira mtima abanja lonse momwe tilili pano, pamene kuyenda kungakhale koletsedwa chifukwa cha COVID-19 (zomwe zidachitika panthawi yotumizira).

Zofunikira kuti mutenge makalasi a gymnastics pa intaneti

Pamaso pa Mkalasi: Pofuna chitetezo cha ophunzira ndi antchito onse, ana saloledwa kulowa mu chipinda chochitira masewera olimbitsa thupi cha buluu kapena kugwiritsa ntchito zida zilizonse mpaka kalasi yawo itaitanidwa. Makolo akufunsidwa kuti asamalowetse ana awo kumalo ochitira masewera olimbitsa thupi mpaka ogwira ntchito atawaitana.

Panthawi ya Maphunziro: Makolo omwe ali ndi ana osakwana zaka zisanu ndi ziwiri amafunsidwa kuti azikhalabe pasukulu panthawi yamaphunziro a ana awo. Makolo a ana azaka zapakati pa 7 ndi kupitirira sayenera kukhala pamalopo

Khodi Yavalidwe: Nsapato siziyenera kuvala kumalo ochitira masewera olimbitsa thupi, komanso masokosi ayenera kuchotsedwa. Chonde onaninso za kavalidwe kayekha pa pulogalamu iliyonse.

Ubwino Wamakalasi Olimbitsa Thupi Paintaneti

Makalasi Olimbitsa Thupi Paintaneti Ali Ndi Zabwino 5

Makolo a masewera olimbitsa thupi amatha kutsimikizira zabwino zambiri zomwe zimapatsa ana awo, koma kafukufuku wawonetsanso kufunika kwake. "Kuchita masewera olimbitsa thupi kwakanthawi kochepa kunathandizira kwambiri kukumbukira kwa malo ogwirira ntchito pagulu la achinyamata," malinga ndi kafukufuku wofalitsidwa m'magazini ya American College of Sports Medicine. Chifukwa kukumbukira kwa malo kumafunikira panjira zosiyanasiyana zamaganizidwe monga kuwerenga, kumvetsetsa chilankhulo, masamu, ndi kuthetsa mavuto, kukumbukira kwa malo komwe kumapezedwa kudzera mumasewera olimbitsa thupi kumathandiza ophunzira kuti apambane mu maphunziro.

Mwachidule, masewera olimbitsa thupi ndi chakudya cha ubongo cha mwana wanu. Ndipo kuti mufotokozerenso izi, nazi maubwino ena a Maphunziro a Gymnastics pa intaneti;

Maphunziro a Gymnastics atha kutengedwa kuchokera ku chitonthozo cha nyumba yanu.

Maphunziro a masewera olimbitsa thupi nthawi zambiri amapezeka kuti azisewera 24/7 kuchokera pa chipangizo chilichonse cholumikizidwa ndi intaneti, kuti ophunzira athe kutenga nawo mbali nthawi iliyonse. Mwana wanu atha kutenga nawo mbali pamasewera olimbitsa thupi pa intaneti kuchokera panyumba yake kapena kwina.

Maphunziro a Gymnastics pa intaneti ndi odziyendetsa okha.

Mwana aliyense ali ndi njira yake yophunzirira. Kucheza ndi anzawo kumalo ochitira masewera olimbitsa thupi nthawi zina kungachititse ana kusokonezeka. Ndi masewera olimbitsa thupi pa intaneti, ana amatha kulimbikira kukulitsa luso lawo popanda kusokonezedwa ndi zomwe ena akuchita.

Mapulogalamu ochita masewera olimbitsa thupi pa intaneti amapereka ntchito yochepetsera nkhawa kwa ana.

Masewera olimbitsa thupi pa intaneti nditchuthi chabwino kwambiri kwa ophunzira ochokera kusukulu yasekondale mpaka kusekondale. “Chifukwa n’kosangalatsa,” ophunzira athu nthaŵi zambiri amayankha tikawafunsa chifukwa chimene amasangalalira ndi maseŵera olimbitsa thupi. Masewera olimbitsa thupi amaphunzitsa ana kuti aziganizira kwambiri za luso lomwe amaiwala za nkhawa zawo m'kalasi ndikungosangalala kukhala mwana.

Oyamba kwa ophunzira aluso adzasangalala ndi masewera olimbitsa thupi pa intaneti.

Ochita masewera olimbitsa thupi pa intaneti akwaniritsa zomwe akufuna, kaya angoyamba kumene ndikufuna kuphunzira paokha kapena pakali pano akuchita maphunziro ochitira masewera olimbitsa thupi ndipo akufuna kuyeserera luso lawo munthawi yawo kunyumba.

Masewera olimbitsa thupi pa intaneti amakupangitsani kukhala olimba komanso kumapangitsa kuti zikhale zosavuta kubwereranso ku masewera olimbitsa thupi.

Ochita masewera olimbitsa thupi amakhalabe olimba ndikuchita masewera olimbitsa thupi ofunikira pamasewera awo pogwiritsa ntchito masewera olimbitsa thupi pa intaneti. Mphamvu, kusinthasintha, ndi maphunziro a luso zonse zikuphatikizidwa m'makalasi. Malinga ndi a Australian Institute of Sport (AIS), ngakhale kusunga gawo limodzi mwazochita zanu zonse kungakuchedwetseni kubwerera ku maphunziro athunthu pakadutsa milungu ingapo.

Zomwe muyenera kuyang'ana mu Kalasi Yolimbitsa Thupi Yapaintaneti

Mapulogalamu onse ochita masewera olimbitsa thupi pa intaneti sanapangidwe mofanana. Musanalowe nawo, yang'anani zomwe akuyenera kupereka komanso omwe aziphunzitsa makalasiwo. Onetsetsani kuti makalasi amatsogozedwa ndi makochi ovomerezeka omwe ali ndi luso komanso chidziwitso pamasewera olimbitsa thupi a ana. Ophunzitsa ovomerezeka amakhala odziwa zambiri zaposachedwa kwambiri komanso machitidwe abwino, ndipo amadziwa kupanga maphunziro kukhala osangalatsa.

Popanda kuwononga kuyesetsa kwina, nayi maphunziro ena abwino kwambiri a masewera olimbitsa thupi omwe amapezeka pa intaneti;

Maphunziro 4 Apamwamba Olimbitsa Thupi Paintaneti

Chifukwa chake, takhala ndi chidziwitso chachidule cha sukulu ya Gymnastics momwe tidafotokozera zomwe zili, komanso zomwe zimayimira, komanso tidayang'ananso mwachidule mbiri yakale yamasewera.

Tsopano tikuwona makalasi 4 apamwamba aulere pa intaneti ochitira masewera olimbitsa thupi omwe akupezeka masiku ano pa intaneti. Chifukwa chake, khalani pansi, pumulani, ndipo yang'anani chidwi chanu pamakalasi aulere awa aulere pa intaneti omwe tikukupatsani lero;

Maphunziro Osangalala: Excel mu Jump, Stunts, and Tumbling
Momwe Mungayendetsere Zamlengalenga: Phunzirani Masewera Olimbitsa Thupi M'mlengalenga ndi Masewera Ankhondo Acrobatics
Cosmo Learning- Maphunziro a Gymnastics pa intaneti
Little Gym

1. Maphunziro Achimwemwe: Excel mu Jump, Stunts, and Tumbling

Chabwino, ndikudziwa kuti ndasiyana ndi mmene nkhaniyi ikuyendera, koma zinandichititsa chidwi kuti anthu ambiri sadziwa bwinobwino kufunika kokhala ndi luso lodumpha, kuchita zinthu mopunthwitsa komanso kugwedera bwinobwino. Anthu ambiri amaganiza kuti ambiri mwa awa amaphunzitsidwa m'makalasi ochitira masewera olimbitsa thupi ...

Chabwino, izo nzoona, kumlingo wina. Popeza ndikofunikira kwambiri kuphunzitsa ana anu ndi mawodi momwe angachitire maluso omwe tawatchulawa kuti afikire milingo ya inert, zomwe zimatsimikizira kuti mwana woteroyo adzakwera mpaka pati pantchitoyi.

Chifukwa chake tisanadutse nyemba patsamba lomwe limapereka izi kwaulere, tikuyenera kuyang'ana momwe malusowa alili ofunikira;

Chifukwa chiyani Maluso a Jump, Stunts, ndi Tumbling ali ofunikira pamasewera olimbitsa thupi?

Ophunzira amapindula kwambiri chifukwa chopunthwa komanso kugwa ngati masewera olimbitsa thupi. Zimathandizanso omwe akufuna kuchita masewera olimbitsa thupi kuti azikhala ndi nthawi yolimba komanso kulumikizana. Ochita masewera olimbitsa thupi amakhalabe ocheperako komanso oyenerera thupi, mothandizidwa ndi izi, akachita bwino amapanga minofu yamphamvu m'munsi mwa thupi ndi mapewa.

Kodi Ubwino wa Stunts ndi Chiyani?

ZOPHUNZITSA NDI ZOPHUNZITSA ZABWINO:

Kusinthasintha Kwambiri.
Imathandiza Kupewa Matenda.
Amalowetsa Thupi Ndi Mafupa Olimba Ndi Athanzi.
Imakulitsa Kudzidalira kwa Anthu Amene Akukhudzidwa.
Imafanana ndi Zofunikira Zolimbitsa Thupi Tsiku ndi Tsiku
Ili ndi gawo pakuwongolera magwiridwe antchito a Chidziwitso cha aliyense amene akutenga nawo mbali.
Ali ndi luso lamphamvu lokulitsa Kugwirizana kwa aliyense.
Kulimbitsa luso la munthu ndi mwayi wowonjezereka wotulukamo.

Kodi ma gymnastics amavuta bwanji?

Nawa masewera 10 apamwamba kwambiri ochita masewera olimbitsa thupi nthawi zonse:

Amanar Vault.
Arabian Double Front.
Balance Beam.
Handsprings Front Entry.
Miyendo yamanja yokhala ndi Somersaults ndi Twists.
Malta Cross
Tkachev Salto
Tsukahara

Kodi mitundu inayi ya zododometsa ndi iti?

Apa tikudziwitsidwa zamitundu yosiyanasiyana ya STUNTS yomwe imadziwika padziko lonse lapansi. Awa ndi maziko omwe ma stunts ena amamangidwira.

Kukwera Matupi. Kukwera kwapamwamba kumatha kudziwika pamene msungwana wapamwamba kapena wowuluka, amayamba ndi phazi limodzi mu stunt.
Kunenepa Kusamutsa Stunts. Zochita zotengera kulemera zimazindikirika mukalumikizana ndi dzanja ndi dzanja.
Zovuta za Nthawi.

Kodi Luso Lovuta Kwambiri mu Gymnastics ndi Chiyani?

Ndiye, ndi masewera otani omwe ali ovuta kwambiri padziko lonse lapansi? Chipinda chogona cha Produnova, pali chifukwa chomwe chimatchedwa "chipinda chakufa." Kuwongolera kuthamanga kwa kasupe wa m'manja kukhala pawiri kutsogolo ndikutera kopanda khungu ndikosatheka.

Kodi luso losavuta kwambiri la masewera olimbitsa thupi ndi liti?

Awa ndi maluso ofunikira, osavuta kwambiri pamasewera olimbitsa thupi, ndipo mwambi umati "Chifukwa zoyambira zimapanga mwala wapangodya wa luso la ochita masewera olimbitsa thupi, siziyenera kunyalanyazidwa" tikudzipangira tokha kugawana nanu maluso ofunikira koma ofunikira kwambiri.

Mpukutu Wopita Patsogolo: Malo oyambira thupi ndi owongoka, manja amafika padenga.
Cartwheel: Kusuntha uku kumayambira patali, phazi limodzi kutsogolo linzake.
Mpukutu Wam'mbuyo.
Pereka Pamanja.
Mlatho.
Back Bend / Back Bend Kick Over.

Choncho, Maphunziro a Coach Tube's Cheer Training imapereka makanema ophunzitsira okondwa omwe amakuthandizani inu ndi/kapena ma ward anu kuchita bwino pakudumpha kwawo, kupindika, ndi kugwa. Zochita zolimbitsa thupi izi zimaphatikizanso masewera olimbitsa thupi omwe amakuthandizani kuti mudumphire m'mwamba, kukhalabe ndi mphamvu zowongolera thupi, ndikukhazikika bwino, komanso kuphunzitsidwa m'mimba komanso pachimake.

Ndi maphunziro monga masewera olimbitsa thupi a cheer mwendo mphamvu, masewera olimbitsa thupi a cheers kuti mukhale ndi mphamvu ya Hip, ndi zina zambiri, chida chaulere ichi chidzakupangitsani kuti mufulumire pazikhazikiko, ndikufulumizitsa mapulani anu kuti mukhale pro.

Lowetsani Tsopano

2. Kutambasula Zolimbitsa Thupi kwa Olimbitsa Thupi

Kutambasula ndi gawo lofunikira pakuchita bwino kwa masewera olimbitsa thupi. Pulogalamu yotambasula bwino ingakuthandizeni kupewa kuvulala, kuchepetsa kusamvana kwa minofu, kuwonjezera kulolerana kwa masewera olimbitsa thupi, komanso kukonza masewera olimbitsa thupi.

Kutambasula nthawi zambiri kumakhala gawo la regimen yanu yanthawi zonse, yomwe mumachita moyang'aniridwa ndi mphunzitsi wanu. Maseŵera olimbitsa thupi amasiyana mosiyanasiyana kuchokera kwa woyambira kupita kwa katswiri wodziwa masewera olimbitsa thupi, chifukwa chake maulendo apadera saperekedwa apa.

Ndi liti pamene muyenera kutambasula kwambiri?

Pamene minofu yanu yatenthedwa ndi kumasuka, ino ndiyo nthawi yoti muchite! Mukatha kutentha, chitani masewera olimbitsa thupi kuti muwonjeze ntchito yanu ndikupewa kuvulala, ndipo mutatha kuphunzitsa kapena kupikisana, chitani masewera olimbitsa thupi kuti muthe kuchira.

Momwe Mungatenthetsere

Cholinga cha kutentha ndikupangitsa kuti magazi aziyenda ku ziwalo zonse za thupi zomwe zidzagwiritsidwe ntchito pa masewera olimbitsa thupi. Izi zimathandiza kuti thupi likhale lokonzekera kutambasula kwa minofu ndi mphamvu zomwe zimafunika pochita masewera olimbitsa thupi.

Chifukwa masewera olimbitsa thupi amafunikira kugwiritsa ntchito thupi lonse, ndikofunikira kutenthetsa thupi lonse. Izi zimaphatikizapo miyendo yanu yapansi, yapakati, ndi yakumtunda, komanso thunthu lanu (kumbuyo ndi m'mimba minofu) ndi dongosolo la mtima. Mwachizoloŵezi, kutentha kuyenera kutenga pafupifupi mphindi 5 mpaka 10.

Zochita zolimbitsa thupi zingaphatikizepo: Kuthamanga, kudumpha, kudumphadumpha, kuthamangitsa, ndi kuzungulira mkono, ndikuthamanga ndi mphamvu ya mayendedwe anu pang'onopang'ono.

Malamulo a Dynamic kutambasula

Kutenthetsa minofu yanu poyamba, ndiyeno kutambasula akadali otentha, malinga ndi malamulo a zotambasula zamphamvu.

Yambani ndi mayendedwe osavuta ndikukonzekera zothamanga, kuphatikiza zomwe zidzakhale gawo la maphunziro anu kapena zomwe mumachita.

Osataya manja anu; nthawi zonse ziyenera kuyendetsedwa ndi minofu yanu. Pa kutambasula, musamamve kukhala omasuka.

Malamulo a Static Kutambasula

Kutenthetsa minofu yanu poyamba, ndiyeno tambasulani ikadali yofunda.

Bweretsani minofu yanu kumalire a maulendo awo pang'onopang'ono. Minofu imamva kukana kopepuka, koma musamamve bwino mukatambasula.

Pamalo okhazikika, gwirani kutambasula. Pewani kudumpha. Izi zithandizira kuchepetsa kukhudzidwa kwa mitsempha ndikubwezeretsanso minofu ku chikhalidwe cha kupuma.

Kutambasula kulikonse kuyenera kuchitika kwa masekondi 20-30. Bwerezani kutambasula kulikonse katatu kapena kanayi.

Kutambasula pa nthawi ya Unyamata

Kutambasula n'kofunika kwambiri kwa katswiri wochita masewera olimbitsa thupi panthawi yomwe achinyamata akukula mofulumira chifukwa mafupa amakula mofulumira kuposa minofu, zomwe zimayika wothamanga pa chiopsezo cha ululu ndi kuvulala.

Kutambasula nthawi zonse kudzakuthandizani kuti musamagwire bwino ntchito ndikupewa kuvulala mpaka kutalika kwa minofu yanu, zomwe nthawi zambiri zimatenga miyezi ingapo. Ochita masewera omwe amafotokoza ululu wamagulu pambuyo pochita masewera olimbitsa thupi kapena panthawi yopuma, kutupa, ndi / kapena kusokoneza mafupa ayenera kuyang'aniridwa ndi makolo ndi makochi (olemera).

Izi zikhoza kusonyeza kuti wothamanga wachinyamatayo akutambasula kapena kutambasula mwamphamvu kwambiri, kapena kuti wothamanga wachinyamatayo akuphunzira mopitirira muyeso. Kutambasula kusakhale kowawa.

Mawondo Ofunika Kwambiri kwa Wochita masewera olimbitsa thupi Aliyense

Ndikofunikira kuti wochita masewera olimbitsa thupi aliyense akhale ndi kusinthasintha kwakukulu ndi mphamvu, kuti atsimikizire kuti masewera apamwamba omwe amachitidwa ndi kuvulala pang'ono kapena osavulazidwa, ochita masewera olimbitsa thupi amayembekezeredwa kutentha ndi kutambasula musanayambe masewera olimbitsa thupi.

Pali magawo oyambira omwe ayenera kudziwidwa ndi aliyense wochita masewera olimbitsa thupi ndipo ayenera kugwiritsidwa ntchito ndi iwo musanayambe gawo lolimbitsa thupi. Izi ziyenera kuwonjezeredwa ndi magawo enaake - monga omwe tawatchula pamwambapa - kwa munthuyo.

Pansipa pali mndandanda wazinthu zofunikira zomwe ziyenera kudziwika ndi ochita masewera olimbitsa thupi;

Konzekera

Ochita masewera olimbitsa thupi ayenera kusuntha matupi awo asanatambasule; uku ndiko kudzutsa minofu yogona, popeza palibe amene akufuna kuyambitsa gawo ndi minofu yozizira. Kuti akwaniritse zimenezi, ochita masewera olimbitsa thupi amatha kuthamanga mipingo, kudumpha ma jacks, kapena kuthamanga m’malo mwake—chilichonse chimene chingapangitse magazi anu kuyenda ndi kutentha minofu.

Kutambasula kwa Thupi Lapamwamba

Khosi

Ndikofunikira kwambiri kutambasula minofu ya khosi lanu, ndipo akulimbikitsidwa ndi ophunzitsa ambiri ndi ochita masewera olimbitsa thupi mofanana kuti azichita nawo masewera a khosi: kusuntha pang'onopang'ono kuchokera kumbali kupita kumbali ndikupanga mabwalo kuti muwonetsetse kuti minofu ya khosi imatambasulidwa bwino musanayambe masewera olimbitsa thupi. gawo kapena mpikisano.

Mapewa ndi Zida

Aphunzitsi ambiri amalimbikitsa kwambiri khomo lotambasula manja ndi mapewa-kuyika manja anu pa chimango cha chitseko ndikutsamira patsogolo pang'onopang'ono kuti mutambasule mbali yakutsogolo ya mapewa anu.

Palinso zosiyana zina monga ochita masewera olimbitsa thupi amathanso kuika manja awo pamwamba monga mtengo wachitsulo kapena mphasa yaikulu, kenaka amakoka mapewa awo pansi.

Kufikira kumbuyo kwa khosi lanu ndi njira ina yokhutiritsira kufunika kotambasula mapewa ndi manja awo nthawi imodzi mwa kulumikiza manja anu pamodzi ndiyeno nkuwerama ndi kulola manja anu kugwera kutsogolo kwa mutu wanu.

torso

Kuti athetse bwino masewera olimbitsa thupi m'mimba ayenera kugwiritsa ntchito mlatho kapena backbend. Komanso, amafunika kutambasula mbali za matupi awo pansi kapena kuchoka pamalo oyimilira ndi manja pamwamba, akutsamira mbali imodzi ndiyeno ina.

Kutsika Kumbuyo

Pamunsi kumbuyo, pike woyimirira amamva bwino kwambiri. Yambani ndikuyimirira ndikugwada pang'onopang'ono mpaka zala zanu, kugudubuza pang'onopang'ono kumathandiza kutenthetsa kumbuyo kwanu konse.

Ochita masewera olimbitsa thupi ayenera kuwongola miyendo yawo ndikuyenda pawokha pochita masewerawa. Anthu ena azitha kutsika ndikugwira zala zawo zokha, pomwe ena sadzatero. Choncho musavutike kupewa kuvulazidwa!

ZONYOZEKA THUPI

Yesani mayendedwe awa kuti minofu ya miyendo yanu ikonzekere kuyenda:

Ng'ombe

Pokhala odziwika bwino kuti ntchito zambiri zomwe ochita masewera olimbitsa thupi amachita ndikutsekereza, kumenya, ndikubweza pansi, ochita masewera olimbitsa thupi amakhala ndi udindo wowonetsetsa kuti ana awo a ng'ombe ndi Achilles ndi amphamvu komanso osinthika mokwanira kuti agwirizane ndi zofunikira za thupi.

Ng'ombe yotambasula yomwe imadziwika kuti ndi yabwino ikuphatikizapo Galu Wotsika, kuyimirira pamtengo wokwanira, ndikusiya chidendene chanu pansi pa mtengo, kapena kuyimirira pa masitepe kapena mphasa ndikuchita zomwezo.

Quads ndi Hamstrings

Ndi minofu yonse, ndikofunikira kuti mukhalebe ndi mphamvu yosinthasintha, ndipo minofu ya miyendo ndi chimodzimodzi.

Ophunzitsa ndi othamanga akale amalimbikitsa kuima kwa quad kutambasula, kutambasula kwa hamstring komwe mumafika kuti mukhudze zala (zomwe zimatchedwanso kutambasula kwa pike), ndi kutambasula kwa wothamanga, kusinthanitsa mwendo uliwonse.

Kugawanika

Pankhani ya kugawanika, ndi koyenera kugwira ntchito kumbali zonse: kumanzere, kumanja, ndi pakati. Izi zimatambasula miyendo, kusinthasintha kwa chiuno, ndi ntchafu zamkati.

Ophunzitsa amatsindika makamaka ntchafu zamkati za ochita masewera olimbitsa thupi, chifukwa amayenera kukhala amphamvu komanso omasuka pazochitika zilizonse. Izi ndizofunikira makamaka kuzindikira kuti pochita masewera olimbitsa thupi mumlengalenga, amagwiritsa ntchito ntchafu zawo zamkati kuti agwirizanitse miyendo yawo pamodzi ndikupitirizabe kuthamanga.

Coach Tube imapatsa ogwiritsa ntchito intaneti ma Exercises a Stretching for Gymnasts omwe amaphatikizapo Kutambasula Mapewa ndi Ma Lats, Kutambasula Ana a Ng'ombe, Kupititsa patsogolo Kusinthasintha kwa Kusinthasintha, Kulimbitsa Minofu ya M'chiuno, ndi zina zambiri.

Mwa kuwonekera PANO mudzatha kupeza zinthu zochuluka izi kuti muphunzitse ma wadi anu ndikuwakhazikitsa panjira yoti akhale opambana padziko lonse lapansi.

3. Cosmo Learning Online Gymnastics Maphunziro

Iyi ndi tsamba lodziwika bwino lamaphunziro la ophunzira omwe akufuna kuphunzira momwe angakulitsire luso lawo la masewera olimbitsa thupi. Nkhani zapatsambali zimaperekedwa ngati mavidiyo otanthauzira kwambiri okhala ndi mawu abwino kwambiri. Pulatifomu yophunzirira iyi ndi yoyenera kwa ophunzira omwe ali ndi luso lililonse; pali maphunziro athunthu a novice omwe amafunikira kudziwa zoyambira zamasewera olimbitsa thupi.

Maphunziro a masewera olimbitsa thupi omwe akuyamba kumene adakhazikitsidwa ndi Sibylle Walters, katswiri wa masewera olimbitsa thupi wa ku Germany. Maphunzirowa ali ndi maphunziro 20 a gymnastics omwe amakhudza mbali zofunika kwambiri za masewera olimbitsa thupi omwe oyamba kumene ayenera kudziwa kuti apititse patsogolo luso lawo.

Pali malamulo ochepa osavuta omwe oyamba kumene angatsatire kuti awathandize kugwiritsa ntchito njira zabwino zopezera phindu pazochita zawo zolimbitsa thupi. Maphunziro oyambira ochita masewera olimbitsa thupi amaphatikizapo mitu monga momwe angapangire zoimilira pamanja, zoyimilira pamutu, ndi mipukutu yowonjezera yakumbuyo. Oyamba kumene aphunziranso zonse za luso la masewera olimbitsa thupi lomwe limafunikira popanga ma wheel wheel, mawondo ndi kubowola m'manja, ndi kuyimirira m'manja pamaphunzirowa.

Maphunziro a kanema makumi awiri amaphunzirowa asavuta kwa oyamba kumene ndipo amatha pafupifupi mphindi ziwiri iliyonse. Maphunzirowa apangidwanso kuti alole ophunzira kuti azipita patsogolo pa liwiro lawo pamene akuphunzira masewera olimbitsa thupi.

Maphunziro a masewera olimbitsa thupi m'maphunziro oyambira oyambira awa adakonzedwa m'njira yosavuta kuti alole ophunzira kusankha ndikusankha makalasi ochitira masewera olimbitsa thupi omwe akufuna kuwonera. Ophunzira omwe adalembetsa nawo maphunziro a masewera olimbitsa thupiwa adzalandiranso zida zophunzirira zomwe zingawathandize kuphunzira bwino.

Kuti muwone tsamba lodabwitsali, dinani PANO

4. Malo Olimbitsa Thupi Aang'ono

Makalasi ochita masewera olimbitsa thupi osangalatsa kwambiri amapangidwira magulu azaka zosiyanasiyana, koma onse amapangidwa kuti azichitikira kunyumba.

Misonkhano ya makolo ndi ana imayang'ana kwambiri zakukula kwa ubwana wa ana akhanda azaka zinayi mpaka 18, ndi gawo lachiwiri la ana a miyezi 19 mpaka zaka zitatu. Sabata yachiwiri, mwachitsanzo, imayang'ana kwambiri za masewera olimbitsa thupi omwe amathandiza ana obadwa kumene ndi ana ang'onoang'ono kukulitsa luso lawo la vestibular. Lingaliro ili, lomwe limatchedwanso kuti balance control center, limayamba chifukwa cha kusinthasintha mobwerezabwereza ndi kupota.

Pakali pano, mapologalamu a ana a zaka zitatu mpaka zisanu ndi chimodzi akusukulu adakali aang’ono amawonjezera chisangalalo ndi mitu monga Dinosaurs kapena ‘The Little Zoo,’ kumene achichepere amaphunzitsidwa kulumpha ngati nyani kapena kukankha ngati bulu.

Kwa ana okulirapo, pali zovuta zamasewera olimbitsa thupi a Bootcamp azaka zisanu ndi chimodzi mpaka khumi ndi ziwiri, zomwe ndizochitika m'kalasi zomwe zimapangidwira kuti mwana wanu azisuntha, kuphunzira, komanso kukhala wokwanira kunyumba.

Kuti ana anu aphunzitse ndi zinthu zambiri izi dinani PANO