Uhlala njani kwi-cross-strand ngokuchanekileyo? Ukuchonga kunye nokuzivocavoca nge-twine

I-twine yindlela enye yokubonisa ukuguquguquka komzimba. Intombazana nganye iphupha ngokumangalisa abanye ngokulula kwayo, ishiya ingcamango. I-twine isetyenziswe kwimimandla eyahlukeneyo yomsebenzi - i-gymnastics, i-ballet, ubugcisa bokulwa kunye nemidanso. Ngamanye amaxesha iwele elijikelezayo okanye elide liyinxalenye ebalulekileyo yokusebenza. Kodwa bambalwa bayazi indlela yokuhlala kakuhle kwi- cross-twine ngaphandle kokunciphisa impilo.

Iyiphi idayini elijikelezayo?

Olu hlobo lweswele lubhekwa njengelona lukhulu kunokwenziwa, abaninzi banako ukukwazi ukuphumeza loo mphumo. Into ephambili apha kukubeka isicwangciso kwaye unomnqweno wokuwuphumeza. Kodwa indlela yokuhlala kwi-cross-twine kwaye ibonakala njani? Iwele elijikelezayo ngumlenze ohlanjululwe ngokupheleleyo kwicala elikude. Kukho iindlela ezininzi ezahlukahlukeneyo zokunyamezela kunye nokwelula kweemisipha, ukuvumela ukuba ufinyelele umnqophiso ngokukhawuleza.

Imigaqo eyisiseko endleleni eya kwiwele

Wonke umntu kufuneka aqonde ukuba akunakukwazi ukuhlala ngokukhawuleza ukuhlala kwi-cross-twine, ngoko kuyimfuneko ukuhambelana nemithetho emininzi enceda ukufezekiswa kwesiphumo esilindeleke ngokukhawuleza.

1. Ukunyanzela imisipha. Ngaphandle kokulula, awufanele uyenze umzimba, ngakumbi i-twine. Ezi zifundo ziya kuvuselela umzimba wonke. Ukwenza oku, kulungile ukwenza ukuhamba okulula okulula: ukuhamba kwindawo, ukuguqa umzimba nokuguqula imilenze kumacala. Ukufumana inzuzo ephindwe kabini, kucetyiswa ukufudumala emva kwe-cardio.

2. Ukusebenza kwansuku zonke. Kulo mbuzo wendlela yokuhlala kwi-cross-twine, impendulo enye iiklasi eziqhelekileyo ezingakhokelela kwimpumelelo. Kucebisekile ukuba solule nayiphi na indawo yokuzonwabisa ngexesha lemini. Okokuqala kuyimfuneko ukuqeqesha ngosuku, kwaye xa umzimba usetyenziswa ukuthwala - yonke imihla.

3. Izingubo. Ukusuka endleleni umntu agqoka ngayo ngexesha loqeqesho, isiphumo sokugqibela sincike. Kubalulekile ukusebenza kuphela kwigumbi elifudumeleyo, emva kokugqoka i-t-shirts yamahhala, ibhulukhwe yezemidlalo kunye neesokisi. Iisokisi nje zivumela ukuba udibanise phantsi, enempembelelo enhle ekusweleni, ngoko kukulungele ukukhetha umgangatho kwiphephethi. Ukucima kufuneka kulawulwe, ngaphandle koko unokudiliza iigaments.

4. Ukusebenzisana kunye. Ukubandakanya kwimisebenzi enomdla, unokongeza umhlobo wakho kule nto. Umntu onolwazi oluninzi uya kukuxelela indlela yokugcina i-posture yakho kwaye wenze i-cross twine. Umhlobo unokunyamezela kumagxa nasemilenzeni, eyinceda ukunyusa iwele.

5. Musa ukukhawuleza. Kukho konke okufuneka ukwazi umlinganiselo, oku kusebenza ekululazeni izihlunu. Uxinzelelo oluninzi luya kubakho ukulimala, emva koko kufuneka ulahle nayiphi na imisebenzi yokuthatha ixesha elide.

6. Isimo. Phezu kwewele iyakwazi ukusebenza kokubili kwindawo ephumlileyo neyomsindo, kuxhomekeke kwizinto ezikhethwa ngumntu. Iimeko kufuneka zikhuthaze. Kuphela kwimeko enokunceda umntu unokugxila emzimbeni wakhe kunye nokuvakalelwa. Umzekelo, abanye abamele amacandelo ngaphandle komculo omkhulu kunye neTV.

Ukuzivocavoca i-twine

Naluphina uqeqesho lufanele luqale kwaye luphele ngokunyusa, ngokukodwa malunga newele, apho yonke imithwalo imfuneko ukuba isebenze imisipha yemilenze.
Ukuze ugweme iingxaki ezinjengegulaments eziqhekekileyo kunye nemisipha ephuka, kufuneka uqale ukufudumala umzimba. Ungazami ukwenza zonke iimvavanyo ngokukhawuleza.

"Wasp"

I-IP: imilenze ibanzi kunamahlombe, iisokisi - kwicala, ukuxhamla. Iinyawo zixinzelelwe phantsi, izihlunu ziyafana nomgangatho, amadolo ajika kumacala. Kule ndawo, kufuneka uphumule ngamadolo akho kunye neendwangu zakho, ngelixa uqhubela phambili iplavis. Oku kuya kunceda ukunweba imisipha yakho ye-pelvic. Lo msebenzi uza kunceda uqalise uqeqesho kwaye usondeze iphupha elixabisekileyo - ukuhlala esiphambanweni.

Iziphumo eziPhakathi

I-IP: umlenze omnye usulelwe kwicala, kwelinye (umlenze ogobileyo) ubunzima be-trunk bujoliswe. Unyawo lubekwe phantsi phantsi, kwaye umlenze uphawula ngokugqithiseleyo. Emva kwemizuzwana engama-30, ubunzima bomzimba buhanjiswa kumlenze wesibili. Lo msebenzi ungenziwa ngokungafaniyo: unyawo alufakwa ngokupheleleyo phantsi, kwaye unyawo lusekho ngaphakathi kweenyawo, ukuxubusha imisipha emadolweni.

"Frog"

IP: Hlala emadolweni, imigoqo - ecaleni. Amathanga aphethwe emacaleni aze afake imivalo, izandla ziphumle phantsi. Amacangca phakathi kwethanga, i-shin kunye nomzimba maqondane. Kudinga uncedo lomhlobo ohleli phezulu. Ngoku kufuneka uzame ukukhulula zonke iimisipha kangangoko kunokwenzeka, ngelixa iqabane liza kugcina isikhundla esifanelekileyo se-pelvis. Lo msebenzi ubuhlungu kakhulu, kuba i-groin isolulwe. Akufanele ukhawuleze.

Kulabo abangayaziyo ukuba bahlale njani emnqamlezweni, kodwa ngokwenene bayayifuna, umsebenzi uya kuba nzima. Kubalulekile ukususa ibhloko, elingaphantsi kwegolo, kwaye welula umlenze ngaphandle kwendlela. Unyawo luye lucaciswe ngokupheleleyo phantsi. Ukuthabatha kufuneka kube ubuncinane imizuzu emithathu, ukuguqula iinyawo. Emva koko, susa ngokucokisekileyo ibha yesibili uze wolule umlenze wesibili.

"Ugqabi"

I-IP: hlala phantsi, imilenze iguqa ngamadolo, iinyawo zixhunyiwe. Izithende zinzima ngokusemandleni kumzimba, amadolo agxothwa phantsi phantsi ngoncedo lwezandla. Umqolo awuqhubeki kwaye ugcinwe kwindawo echanekileyo. Ngaphambi kweenyawo, izandla ziyafakwa kwaye zixhomekeke phambili. Umqolo uphendule kwaye amadolo agxininiswe ngokupheleleyo. Lo msebenzi unceda ukwelula ngaphakathi kwethanga kunye nokwandisa ukuguquguquka kweetoni ze-inguinal.

"Damn"

I-IP: hlala phantsi, imilenze iqonde, ihlukaniswe kumacala, iisokisi zikhomba. Izandla zisekwe phambili, umthambeka uphambi kwakho. Kufuneka uzame ukuchukumisa isifuba phantsi uze uhlale kule ndawo imizuzu embalwa. Ngeengalo ezigqityiweyo, ukujika kuya kwenziwa emlenzeni owodwa, kwaye emva kweyesibini. Kubalulekile ukuzama ukugubungela iinyawo zakho ngezandla zakho kwaye wenze i-slope ezili-10 kwi-5. Lo msebenzi uvumela ukuba ululawule ngempumelelo ngaphakathi nangemuva kwethanga kunye ne-tendon phantsi kweedolo kwaye usebenze njengoluhlu olusebenzayo kwi-twine ejikelezayo.

Ukuthinta iinzwane zakho

IP: ukuma, imilenze iqonde, iinyawo - kunye. Intlambo yenziwe phantsi - kufuneka uzame ukufikelela kwizwane zakho. Amagqabi kufuneka ahlale echanekileyo, kwaye ngokuzenzeka ngamnye kufuneka ukuba uhlale kule ndawo imizuzwana engama-40. Lo msebenzi unokwenziwa ngomlenze owodwa ogobileyo, owuzuzisa izihlunu kunye neetonti emadolweni.

Ukuthinta umgangatho ngamagqabi

I-IP: ukuma, imilenze - ububanzi bentendelezo ngaphandle. Imilenze kufanele ibe ngqo, kwaye xa uqhubeka phambili, kufuneka uzame ukufikelela phantsi ngezandla zakho. Kule ndawo, kufuneka ugobe ngokukhawuleza kwaye ubeke iingqamlezo zakho phantsi. Ukuma, iintlambo ezisezinqeni zenziwe ngokubhekiselele - kufuneka uzame ukuzifihla ngezandla zakho. Lo msebenzi ungomnye wabaluleke kakhulu kwaye uyenziwa ngaphambi kokuba uhlale kwiwele. Yenza njalo ngamaxesha angama-10 kwiindlela ezi-5.

Izilumkiso zabaqalayo

Awufanele uhlale ngokuqhekeka ngokukhawuleza, oku akuyi kubakho kwimiphumo emihle, kodwa kunokulimaza kuphela izihlunu kunye nemigudu. Ngelishwa, abantu abaninzi abanalo umbuzo malunga nendlela yokuhlala kwi-twine-cross, ngenxa yokuba isakhiwo somzimba asihlose ukuba solule ngokupheleleyo. Kule meko kungenakwenzeka ukuba uhlale kwi-cross cross twine, kungakhathaliseki ukuba inani kunye nobude boqeqesho.

Iingcebiso kubaqalayo

Kubalulekile ukuba ube nesigulane kakhulu, kuba ukuhlala kwi-twine kwi-workout yokuqala akuyi kusebenza. Ngamanye amaxesha unako ukufezekisa iziphumo ezifunwayo kwiinyanga ezimbalwa zokuqeqesha, kodwa kungekhona iiyure. Ngenguqu, kucetyiswa ukuba wenze i-twine ngokubhekiselele eludongeni, ulula imilenze phambi kwodonga, njengokungathi uzama ukwenza iwele. Ukwenza ezinye izivivinyo kuvunyelwe kuphela emva kokuba uzive uxinzelelo kwimisipha yemilenze.

Ithenda yabantwana

Abantu abaninzi abadala bakholelwa ukuba abantwana banokuguquguquka ekuzalweni kwaye akudingeki ukuba baqeqeshe i-twine. Le mpazamo enzulu, kuba umntwana kufuneka aqeqeshe, afundiswe ngokufanelekileyo ukuba ahlale kuwo, kwaye ukulula i-twine-cross kuyo kuya kunceda. Ukuba abantwana bafundiswa ukuba basebenzise ukususela kwiminyaka yobudala, baya kuhluka kwiontanga zabo kwiplastiki kunye nokuguquguquka. Ixesha elihle lokumisela umntwana kwimidlalo liyiminyaka emi-5-7, xa iimisipha zixakeke ngakumbi. Iiklasi zihlala rhoqo, kwaye kufuneka uqale ngokuzilolonga.