Chitani pa mipiringidzo khoma: options. Zogwiritsira zokambirana pa khoma mipiringidzo ana

M'badwo wa mofulumira osauka makompyuta okha zochita za ana. Amene si choncho ndi kungofika mwana kusukulu kuyenda ndi kukangamira pa mowa. Koma Zochita izi ndi zofunika kwa thupi kukula. Makolo savvy anaganiza funso limeneli ndi losavuta: iwo anayamba kukhazikitsa mpanda zitsulo pakhomo. pulogalamu yoyeseza Universal kumalimbikitsa ngakhale waulesi kwambiri ana kukakamiza iwo kukangamira pa crossbar lapansi. Ndipo zolimbitsa aliyense pa mipiringidzo khoma - ndi njila kwa katundu pa magulu onse minofu, ndi, Chofunika kwambiri, n'zotheka kupewa chitukuko cha kupindika msana.

osiyanasiyana ofunsira

Home zida masewera mipata yambiri, kukhala masewera ntchito banja lonse. Kuwonjezera zofunika Chikoka akuluakulu, anapereka zokambirana pa mipiringidzo khoma zikuphatikizapo Zochita kulimbikitsa minofu m'manja, kumbuyo, matako ndi atolankhani. Chifukwa cha chipolopolo khoma ndi kulimbikira akhoza kukwaniritsa ndi enviable thupi ozungulira kusinthasintha.

Sports pulogalamu yoyeseza adzakhala chidwi kwambiri kwa ana aang'ono. Opanga kupereka kwa maofesi ana ana, amene amakhala ndi mipiringidzo khoma ndi osiyanasiyana Chalk masewera: zingwe, mphete gymnastic, chingwe makwerero ndi mipiringidzo yopingasa.

Ubwino wa zinthu chipolopolo:

• wathanzi msana wa banja lonse;
• makalasi zonse, ngakhale mu nyengo ya mvula;
• kulimbikitsa moyo wathanzi ana;

Kuonetsera ali bwino, iwo ayenera kuyang'aniridwa ndi makolo.

zochangamutsa

zolimbitsa aliyense pa mbali Swedish ayenera kuyamba kukonzekera minofu, ndiko kuti, zochangamutsa. Kungakhale kasinthasintha lamanja la mutu ndi mapewa kumanzere kwa chibwano mu n'kulemba atatu. Ndiyeno mungasankhe mutu tilts ku mbali zonse ziwiri, kuyesera kukwaniritsa khutu lake kwa phewa.

Popeza zovuta pulogalamu yoyeseza mtsikana dzanja, izo ziyenera kukhala zabwino kutambasula minofu ya manja ndi zimfundo phewa. Mukhoza kugwiritsa ntchito khoma masewera. M'pofunika kukhala projectile ku lamanzere ndi lamanja Tambasula perpendicular mowa. Mmalo awa, muyenera atembenuza ndi torso lamanzere, pamene ayenera Timatha mavuto phewa kumanja. ntchito yofanana amachita nawo mbali ya kumanzere. Burashi bwino n'kuukanda, ngati perpendicular kwa masitepe ndi kuika dzanja lake la mpumulo ndi chipolopolo ndi zala zanu, akuyesa kupeza malo m'manja mwa khoma.

Matako anakonza zolimbitsa thupi zofunika taphunzira umboni tilting lililonse mwendo pa makwerero (madigiri 90 kuti mnzake) ndi tilting zina za thupi masokosi.

kulimbikitsa kumbuyo

Zochita pa khoma mipiringidzo ana amatha kupanga kaimidwe wabwino. Akulu amathandiza kuthetsa mavuto pambuyo ntchito yotopetsa.

Phunziro 1: ndi nsana wake kwa aphunzitsi, kuti akathyole pazipita zotheka kutalika kwa crossbar lapansi. Pankhaniyi, mungathandize nokha, propped pa sitepe imodzi, ndi kukangamira pa manja ake wotambasula. Pang'onopang'ono kupinda maondo anu, akwezeni iwo kwa thupi ndi Kutsekeledwa ochepa masekondi m'munsi udindo poyambira. Kodi reps 10. Iwo amagwiritsa ntchito manja, mmbuyo ndi ABS.

Phunziro 2: Kuyambira malo ndi ofanana ntchito choyamba, koma kuima akukumana pakhoma. Torso mwamphamvu anakakamizidwa simulators lapansi. Linkafuna miyendo kuchokera pakhoma, muyenera mpaka m'munsi kumbuyo Kuwabwerera, mimba ndi mutu ali pa mzere womwewo molunjika. Ntchitoyi ntchito ya gluteus ndi lumbar minofu.

Phunziro 3: Khalani pa khoma mipiringidzo amatikumbutsa kayendedwe pendulum. Fulcrum amachita torso, mikono, mutu, ndi miyendo kuti flick uku.

embossed m'mimba

Pali zitsanzo za makoma, ndi zida kuphatikizapo benchi. Zikomo kwa iye, mukhoza zosiyanasiyana za zolimbitsa thupi. Koma ngakhale ngati si ndiye ntchito minofu m'mimba akadali ndi zotheka complicates benchi Zochita m'mimba pa mipiringidzo pakhoma.

The mmunsi mwa pamimba akhoza yodzaza ndi akuluakulu mwachizolowezi mapazi mu malo ikulendewera. Kapena kupanga motsindika elbows, ndi chipangizo wapadera. Mu chimake chachiwiri bwino amakhudza kukongola ndi triceps. Mukhoza kuyamba ndi reps 10 ndi m'zinthu zitatu pakati zomwe yopuma si oposa 1 miniti.

Ngati mwaika benchi pa ngodya ndi khoma, izo zimakhala zotheka kuti ntchito chapamwamba ndipo pakati ABS. Kuti tichite zimenezi, akuluakulu thupi anapangidwa kuchokera 'kunama' mwendo pa nthawi lokhazikika. Pa kutulutsa, manja clasped kumbuyo mutu wake m'pofunika kukweza thupi mpakana nthawi imene m'mimba si kukhudzidwa ndi femoris rectus. Pogwira ntchito imeneyi kumbuyo ayenera pang'ono anamaliza.

Makalasi kwa akazi

Ngati cholinga cha mtsikana - kuonda, ndiye maphunziro ena pa mipiringidzo khoma sangachite pano. Kuwonjezera kuchepetsa caloric wambiri zofunika cardio: kuthamanga, kudumpha, kuyenda ndawala. Ndipo ngati inu kuphatikiza maphunziro ndi ntchito yogwira kunyumba projectile, zotsatira zimatheka nsanga.

Zochita pa khoma Mipiringidzo akazi angakhale monga maphunziro, kuwonjezera, iwo analimbikitsa kuti ndizipeza ndi njira zina zimene zatchulidwa pamwambapa. Mwachitsanzo, atsikana akhoza kuchita Kankhani akuluakulu ndi mapazi ako: zikuphatikizapo ntchito pachifuwa, phewa minofu. Kuyambira malo ndi: manja pansi, miyendo chokhazikika pakati rungs makwerero. Kuyamba womberani angathe kuchitidwa pa wopingasa poyamba, ndiyeno pang'onopang'ono kuonjezera ndingaliro ngodya kukweza mapazi pamwamba. Manja akhale phewa m'lifupi padera, kanjedza - kufalitsidwa mu.

glutes ntchito

Koyamba malo - ataima pa lachiwiri yopingasa mipiringidzo nkhope khoma, onse a manja anu kumbuyo mowa pa mlingo pachifuwa. ntchito kungakhale zovuta weighting. The mwendo lamanja retracted ndi kusungidwa suspense, ngati chingwe taut. Lamanzere mwendo chimachititsanso atayima pa phazi rung, chidendene pansi ndi amagwa mu malo kufanana pansi. Ndiye, katundu zimasiyanasiyana. Iwo amachita lovuta ndalama zina 20 pa chilichonse pachiswe. The mlingo wa m'zinthu - 3 waika. Zonse zimadalira olimba thupi la munthu.

ofunda Ana

Ngati makalasi wamkulu pa pulogalamu yoyeseza kunyumba lakonzedwa kuti tikwaniritse zotsatira, ndiye amasonyezera pa mipiringidzo khoma ana (kugwedezeka pa mphete, kukwera chingwe makwerero ndi anadumpha pa mphasa ndi gululi) ndi zotsatira zabwino pa chitukuko cha kukula minofu thupi.

Madokotala amaumirira kufunika kuthetsa msana iliyonse makumi mphindi ntchito amangokhala. Avereji zikuuluka pa mphete kapena bala yopingasa akutambasula msana, kuteteza chitukuko cha kupindika msana. Makolo ayenera ndithudi fufuzani masewera olimbitsa thupi kumbali Swedish mwana anatsirizira mosamala, osati kulumpha zikuchepa.

Fizkultminutka mwana:

• Musataye simulators nthawi yaitali dzanja la, katengedwe pachifuwa pa mlingo wa mowa, mapazi kuvala m'lifupi phazi. Pang'onopang'ono m'munsi mmbuyo ndi mutu wake pansi. Msana anatambasula amapezeka m'dera thoracic.
• Udindo koyamba limafanana ndi Poyamba, adani yekha amapezeka m'munsimu crossbar (penapake mu ndime yachiwiri). Phazi chete. Matako amakonda kumbuyo, mikono ndi miyendo angathe yaitali.
• Atayima kumanzere kwa khoma la katengedwe dzanja lamanzere pa sitepe, mbali ya chigongono anali madigiri 90. Tsopano pang'onopang'ono kutsamira lamanzere, kusiya ntchafu bwino, pomwe ayenera kukhala dzanja mwachindunji kumvetsa rung pamwamba.

Zochita ndi Swedish khoma anati zovuta mobwerezabwereza nthawi 10 aliyense.

kukhwimitsa chitetezo

Pa maphunziro ndi lamulo la mwana akutumikira nthaka yofewa. Izi zikhoza kukhala mphasa, matiresi PAD. Isanayambe kapena itatha zolimbitsa maphunziro zofunika kuti ventilate chipinda. Musayambe ntchito pa pulogalamu yoyeseza ndi ana munthawi yawo ya overstimulation maganizo, chifukwa cholinga yafupika, tingayambe kuvulala.

Chidwi wa mwana kuchita fizkultminutku akhoza alternately kuchita Zochita naye. Pankhaniyi, chabwino kwa maziko kusewera nyimbo kapena kubwera ndi masewera nkhani.