Inkxaso ihamba. I-Technique yokwenza isiseko sokuxhoma ngebhokhwe

Ukunyuka kwama-Gymnastic, okuchaphazela umzimba womntu, ukuphucula ukuxhamla, amandla omzimba, isantya kunye nokulungelelaniswa kwezinto. Zifumaneka phantse wonke umntu, kungakhathaliseki ubudala, isini kunye nenqanaba lokulungiselela.

Ukukwazi ukuzula kalula - isalathisi soqeqesho olufanelekileyo olubandakanyekayo. Ziye zisetyenziswe kwimidlalo yokuzivocavoca kwamanqanaba ahlukeneyo, okunika ukuzonwabisa nokuzonwabisa.

Zizahlula ngamaqela amabini: elula (engekho inkxaso) kunye nokuxhaswa kwenkxaso.

Eyokuqala yilezo ezenziwa ngaphandle kokuxhaswa kwezandla kwi-projectile. Oku kunqumla ukuphakama okanye ubude (ukusuka kwindawo okanye ukusuka kwimizila), ekujuleni (ukusuka kwiprojekti yokuzivocavoca okanye kwi-paddock), ukusuka kwintambo yokutshiza, kunye nentambo yokuqaqa.

Ukuxhaswa kweNkxaso yindlela yokuzilolonga ephathelele ukunqoba (ukusebenzisa i-run) umqobo owenziwe ngokukodwa ngendlela ethile, usebenzisa inkxaso ephakathi. Kule meko, iigoboln gymnastic. Njengomzekelo, unako ukunika isalathisi ngokungena ngebhokhwe okanye ngehashe. I-projectile inokuhanjiswa ngobude okanye ngobubanzi.

Ukuxhamla ukuxhaswa kunokuthi kubekho ngqo kunye noxinzelelo.

Ubuchule bakhe bunamacandelo alandelayo:

1. Ukuthatha.
2. Ukugqithisa kwibholo yokuzivocavoca.
3. Iinyawo zinyusa.
4. Isigaba sokuhamba.
5. Gcina izandla zakho kwi-projectile.
6. Ukuhamba ngokuhamba emva kokushicilela.
7. Ukufika.

Ukugqitywa kwesigaba ngasinye ngesidlo savoti sisebenza njengendawo yokulungiselela okulandelayo. Impazamo ekwenzeni nawaphi na amanyathelo aya kutshabalalisa yonke inkcazelo yokungena kwibhokhwe. Ngexesha elifanayo, ukuqhutyelwa kwamagqabi ngamadoda nabasetyhini akanayo ukwahlula okhethekileyo kwindlela.

Ixesha lokuqalisa

Ukutshatyalaliswa kufuneka kwenziwe ngokukhawuleza okufanayo, kuba ukuguqulwa kwesantya sawo kuyichaphazela umgangatho wokugquma. Isantya sazo kuma-gymnasts afanelekileyo afinyelela kwii-8 kunye nemitha engaphezu kwesibini.

Kufuneka iqalwe ukusuka kwindawo yokuqala, ukugcina ubude obude. Ukuhamba ngokukhawuleza kwintsebenzo kwanda kancane - ukuqala okubukhali kukuthintela ukuhamba kakuhle.

Ubungakanani bemida yokuthatha imali kuxhomekeke kuhlobo lweprojekti, iintlobo ze-jump, iqondo lokuqeqeshwa kwezemidlalo kunye nokunye okuninzi.

Kubaqalayo, lo mgama, njengomgaqo, malunga neekhilomitha ezili-10. Inkqubo yamanyathelo iyafana nalapho isebenza ngeendlela ezimfutshane.

Ukuhlaselwa kwibhuloho

Kuye kwenzeka ngexesha lokufikelela kwisantya esiphezulu. Ukunciphisa ngaphambi kokuba ugxume kwibhuloho kukukhathaza umphumo wokugquma kwaye uthetha ngobuchule obungalunganga.

Ngethuba lokuhlaselwa, umzimba ugoceke phambili phambili, umlenze ogijimayo ujikelezayo. Bobabini bephambi kwesiqu. Emva koko, imilenze edibeneyo iqhutywe phambili. Xa uthinta ibhuloho ngeenyawo zakho, izandla zakho zisezantsi.

Iphakamileyo isantya ekukhutsheni, umgama omkhulu phakathi kweprojekti kunye nebhuloho. Ngokuqhelekileyo isiqingatha semitha okanye imitha.

Gubha ngeenyawo

Ihla phezu kwebhulogi yokuzivocavoca kwiisokisi (kungekhona kwinqanaba elipheleleyo) phantse imilenze emihle. Zibekwa kwibhulorho ngokubanzi kunye nobubanzi benyawo. Abaqeqeshi bama-gymnasts, behla, bawaguqe ngamadolo baze bagobe. Abaqalayo balindele nje ukufika.

I-flap yengalo iphela ngexesha lokunyuka kweenyawo. Ngelo xesha, imilenze iqondiswe ngokugcwele emadolweni. Umzimba uphuthunyiswe phambili, umqolo uphawulwe.

I-flight elandelayo kunye ne-manual push

Kule nqanaba, i-gymnast yenza i-backing back swing back ngeemilenze, ingagxininiswa nesiqu. Inceda ukudala imimiselo yokuhamba ngokukhawuleza komzimba kwiindawo zentsimbi ye-pelvic.

Ukugxotha kwi-projectile ngumzuzu onzima kunabo bonke, oqulethe ukuxhasa. Le yinkimbinkimbi yonke yokuhamba. Nangona ixesha elifutshane, izenzo zenzaka-gymnast zenzekile.

Kwinqanaba, izigaba ezintathu ziyaziwa:

• Ukubeka izandla phezu kwenkxaso;
• Ukufumana ukubethelwa ngokuguqa kwezandla kwiinqongqo kunye "nokungaphumeleli" kumagxa, kunye nokuxhatshazwa kwezidumbu ezikhulayo;
• Isigaba sokutshatyalaliswa okusebenzayo, apho ibhande lehlombe lihamba ngokukhawuleza ukuya phezulu, iingalo zilungelelaniswe kwiingqungquthela kwaye zibophe kwiindawo.

Naluphi na ukuxhuma, inkxaso yeprojekti iyenzeka phambi kwesiqu. Ukunyuka kwezandla kufuneka kudibaniswe ne-jerk yi-trunk ekhokelela ekuphakanyeni kwe-pelvis kunye ne-braking yemilenze. Oku kwandisa ukwenziwa kwempembelelo ngokunyusa uxinzelelo kwinkxaso.

Ukusunduza ngezandla kuphelile xa amahlombe angamawundu ewela umgca wesimo sawo. Oku kunika ubude obuphezulu bokuthathwa okulandelayo.

Iindiza emva kwesigaba sokugxotha kunye nokufika

Isikhundla somzimba wezembaleki ekuhambeni kwendiza kuxhomekeke kuhlobo lokungena. Umgangatho wokwenza esi sigaba somsebenzi uthintela uvavanyo jikelele. Emva kokumisela indawo efunekayo yohlobo oluthile lokungena, ngaphambi kokufika kwe-gymnast.

Ukufika kuqhutywe kwizinzwane zemilenze evuliwe, ngelixa kufuneka ukuba iwele ngokukhawuleza kwinqanaba kwaye linyusa uxinzelelo kwicala lokunene kwalo, ukuze kungabikho ukulinganisela, apho umzimba womqhubi uphoqelelwe ukuba wenze ukutshintsha kwe-wave. Ukunciphisa impembelelo kwenkxaso, kuyimfuneko, xa ufika, ukulungelelanisa iindlovu ngokukhawuleza. Ukuhamba ngokukhawuleza, njengomgaqo, kukhokelela ekulahlekelweni kwemali kwaye kaninzi ukulimala.

Kukho iintlobo ezahlukahlukeneyo zenkxaso yokufaka isicelo.

Ibhokhwe ibanzi

Inkqubo yokwenza ukuxhoma kwenkxaso kulo mzekelo kukungena kwi-projectile ngamadolo ekumisekeni, uze ugxume endaweni emlenzeni. Kuyadingeka, xa wenza i-swoop emadolweni, ngezandla zibuyiselwe phantsi kwizithende, i-trunk phambili. Isangqa esomeleleyo sezandla zakhe ukususa i-projectile, isasaze imilenze yayo kwaye igobe umzimba, yenza u-jump.

Amanyathelo okuqeqesha:

1. Ukuhlala kwizithende zakhe phantsi, ukuguqa, ukugcoba izandla.
2. Yenza okufanayo kwaye uze kwi-squat, uguqa ngamadolo.
3. Ukususela kwindawo 'yokugxininisa emadolweni emi' kuya kwindawo "unyawo lwenyawo unqunywe ngaphandle".
4. Yiya kwisikhundla "sokuma kweenyawo" ngezandla zakho phezulu.

Ukuba umfundi uqala ukuwa, umqeqeshi ufuna ukuwubeka phantsi kwesifuba okanye emva.

Ihashe okanye ibhokhwe ngobubanzi

Ukuxhuma kwi-shell iyenziwa kwi-squat, kwaye i-jump is in position bent. I-Technique of execution: chukumisa ngeenyawo zakho, uncike kwiigobolondo ngezandla zakho. Zaprygnut kuye kwaye ayeke ukuyeka ukuhlala phantsi. Ngokukhawuleza ukulungiswa, phunyuza kude, ngelixa uguqa, iingalo zazisasaza phezulu. Kwimeko efanayo, umhlaba.

Amanyathelo okuqeqesha:

1. Ukuhlahlela emanzini ukusuka kwindawo yokuma ehlezi phantsi kunye nokuhamba okulula.
2. Yenza umsebenzi wokungena, ufikelele ekuhlaleni ngokukhawuleza, kunye nebhentshini yokuzivocavoca, i-pendant okanye ibhokisi eliphantsi.
3. Yenza i-swoop kwi-projectile, ukuma kwindawo kwindawo yokuhlala phantsi, uze wenze ukweqa.

I-inshurensi iphinde ixhaswe phantsi kwe-back or chest.

Gxuma ngehashe kunye neengcambu

Inkqubo yokuxhasa ukunqumla kwihashe elinjalo ineempawu zayo. Ukuxhomekeka kwiingqayi zehashe kwaye uphakamise ngeenyawo zakhe, umele unikele ngokugqithiseleyo umzimba ogobileyo kwicala lokungena. Ukuhambisa i-pelvis phambili, ngaphaya kweprojekti ukuze ulungele, ugxobhoze ngesinye isandla kwaye udlulisele ubunzima kwenye. Ngexesha elingaphantsi kwehashe, ugobe ngaphaya, uze uphephe ngeengalo ezixhasayo. Ukufika kuyenzeka nge-back to projectile.

Amanyathelo okuqeqesha:

1. Ukusuka kwindawo "yokuphumla" kunye nokuqhutyelwa kweenyawo, qhubeka kwindawo "elele ecaleni" kwelinye lezandla (ngokuthe tye ngakwesobunxele).
2. Hitha ihashe ngasecaleni kwinqanaba-elingenanto kwi-bridge.
3. Gamba izibambo, ukukhaba i-springboard kwaye wenze i-side jump on horse.
4. Yenza okufanayo kunye nokususwa, ubambe isibambo.

Umqeqeshi makaqinisekise umfundi ngokubambelela kwi-forearm nangaphantsi kweeplavis (emi endaweni yokufika).

Hamba ngaphesheya kwehashe kwinqanaba elide

Inkqubo yokwenza impompo yokuxhasa yile ilandelayo. Phosa ngesantya sakho sokunxele ukusuka kwibhulorho esecaleni, kwaye ngokukhawuleza uncike kwihashe ngesandla sakho sokunene. Ngelo xesha, umlenze wenyuka uhambela phezulu, umlenze wokugijima ulandela. Inkxaso iyaqhubeka ngokufanelekileyo, kokubili, ezandleni ezisekhohlo. Kufuneka igcinwe de kube yindawo yokufika.

Umzimba we-gymnast ulungele xa usenziwa. Ibhuloho iyafana nehashe. Ukufika kuyenzeka ngasecaleni kumdlalo wezemidlalo.

Amanyathelo okuqeqesha:

1. Kwiindawo ezihleli phantsi kwihashe, gcina izandla zakho emva komzimba wakho wenze imilenze yakho igxumeke, uze uxhume kwi-projectile uze uhlale kuyo ngecala lakho lesobunxele.
2. Ukuhlala ngehashe kunye nemilenze yakhe ngaphandle kunye nokuxhomeka emva kwakhe ngehashe ngezandla zakhe, uguqa imilenze yakhe ekhoneni kumacala omabini.
3. Gxuma emacaleni aphantsi ukusuka kwinqanaba le-saddle ekhondweni ngoncedo lomqeqeshi, ngoko uqobo.
4. Ukuvelisa i-angle ngekhilomitha ukusuka kumgama wamanqanaba ambalwa ukuya kwindawo ye-sed.
5. Ukuze ufunde i-angle ye-jump jump with support, ke wena ngokwakho.

I-inshurensi iqulethwe nenkxaso yecala nangaphantsi.

Jump angle-wide ngokusebenzisa ihashe enezixhobo

Inkqubo yesalathisi ejonge apha ihluke kakhulu. Emva kokuba uthabathe ngokukhawuleza, shenxisa ukusuka kwibhulorho, ubambe izibambiso, wenze i-90 ° ukuya kuyo nayiphi na indlela. Xa ujikela imilenze yinto ehamba phambili kumzimba. Isisindo somzimba sidluliselwa kwenye yeengalo.

Amanyathelo okuqeqesha:

1. Ukulala ngokuphumla, yenza ukuba imilenze yakho ibe emacaleni kwaye uphendulele kwisihlalo.
2. Sebenza kwimigangatho ephantsi yomnquba we-angular ngokuguqula phambili.
3. Ukususela kwibhuloho, ukubamba izibambo, yenza i-jump in place kunye ne-angle yokumisa.

I-inshurensi iyadingeka ngendlela yoxhaswa kwisandla somzimba we-gymnast kwisigonci nangaphantsi.

Gxuma ngehashe kunye nokuphatha i-wide, bent

Ncika izandla zakho kwihobhoni yehashe, ukukhaba kunye nokuguqula imilenze yakho. Emva koko ujike ebusweni be-projectile. Bend inxalenye ye-thoracic kwaye ungaphantsi. Ngethuba ngaphaya kweprojekti, cima ngesandla sakho kunye nomhlaba.

Amanyathelo okuqeqesha:

1. Yenza ukugquma, ukugoba, ukusuka kwimivalo ephantsi ukujikela kumacala omabini.
2. Kuyafana nokugxininiswa kobuso ngaphandle ekupheleni kweeplanga kunye nomgca wokujika ukuya kwi-projectile.
3. Ukuqhawula ngokugqithisa ngehashe kunye nezicwangciso ngobubanzi kunye nezicwangciso ezivela kwi-springboard.
4. Yiphume kuyo ngeebhuloji ezimbini, ezimi enye kwenye.

I-inshurensi iqulethwe ngenkxaso yomfundi kwi-fulcrum ngezandla zombini.

Ukuxhasa ukunqumla inyawo ngaphandle kwebhokhwe

Ukuyiphatha, umgijimi ubeka izandla zakhe kwi-projectile ephambi kwesiqu, i-angle ye-stance kufuneka ibe yinto ephosakeleyo. Ukuba ngaba ngaphantsi kwe-90 °, kuzakufuneka iinzame ezongezelelweyo zokuphakamisa amahlombe. Ukugxeka kuya kuphuma phantsi.

Inkqubo yokuxhasa ukuxhoma ngebhokhwe idinga, ekuqaleni, ukunyanzelisa imilenze ngobubanzi ngangokunokwenzeka. Impumelelo iyadingeka ngokukhawuleza, emva koko i-gymnast ingapheli kwaye iphakamisa izandla zayo phezulu, ngelixa libuyisela emuva. Oku kumnceda ukuba aqonde.

Kwimeko yomlenze ngaphandle kokuba i-gymnast ikhawule kwaye idibanise imilenze, leyo ithabatha i-trunk kancane. Oku kukuvumela ukuba uhlale uzinzile ngexesha lokufika.

Amanyathelo okuqeqesha:

1. Yenza i-jumps endaweni, iqhube ngeenyawo zombini, zisasaze kwaye zinciphise emoyeni.
2. Ihla ngeenyawo zakho ngaphandle kobude behafu yemitha.
3. Ukugqithisa ekugxinineni kokuxoxwa kwetyala eliqinileyo ngokugxininisa.
4. Ema ecaleni kwindonga yokuzivocavoca, yenza i-jump in kwindawo enye, usasaze kwaye unciphise imilenze.

I-inshurensi - ngenkxaso phantsi kwesifuba okanye ngasemva, esinye isandla - isandla okanye isikhonkwane.

Phuma ngokubanzi ngaphantsi kwebhokhwe, imilenze ekhwebukileyo

Inkqubo yenkxaso ixhuma ngebhokhwe kule meko ifana neyokudlulileyo. Imilenze igcina iqonde. Ukususela kumzuzu ochaphazela iingalo ze-projectile kukho ukugoba kwemilenze emadolweni. Emva kokutshatyalaliswa, umgijimi uyazibamba, uphakamisa iingalo zakhe aze ahlawule imilenze.

Amanyathelo okuqeqesha:

1. Sula endaweni, ubamba izandla kunye nodonga lwama-gymnastic. Izandla kufuneka zichaneke.
2. Ukuwela ukusuka kwindawo yokuma elele ekugxininiseni ukugxininisa, ukunyusa imilenze yakhe.
3. Ukusuka kwindawo efanayo, pha kamisa, pha kamisa izandla zakho, umhlaba uze uqonde kwi-rack enkulu.
4. Yenza ukuxuma ngeemilenze ezigobileyo kwiigobolondo ezahlukeneyo.
5. Ukugijima, ukuxhuma kwibhokhwe kunye nokuxhuma kuye, ukuguqa imilenze. Ukuzivocavoca kunokuba nzima ngokususa ibhuloho kude neprojekti okanye ukwandisa ukuphakama kokugqibela.

I-inshurensi iyafana neyo ichazwe kwimisebenzi yangaphambili.

Ukuba izalathisi ezisezantsi zenziwa ngumntu ovocavoca ngeemposiso, kuya kuba ngcono ukuqala ngokuzilolonga.