Ukuzivocavoca kwezokwelapha kwamajoyina kuyadingeka cishe kuwo wonke umuntu wethu, ngoba ngokuvamile sihamba ngendlela yokuphila ngokweqile noma sisebenze ngesigqi esinzima kangangokuthi kulula ukubuka emuva futhi sibone impilo yethu: singcono yini? Njengomthetho, sisebenzisa umsebenzi ohlala njalo wempilo yethu kuphela uma kuba nje isidingo esibalulekile.
Ngakho-ke, kusho ukuthini ukuvivinya umzimba nokuphefumula? Esigabeni esicacile sesifo, yonke imisebenzi kufanele ihlanganiswe nodokotela oya khona, ukuze angalimazi. Umthwalo ohlangene ngalesi sikhathi kufanele ube mnene kakhulu. Futhi khumbula: ukwelashwa kwamajoyini e-gymnastics kunokwenzeka kuphela ngendlela ephelele - lokhu ukwelashwa kwemikhiqizo yokwelapha, kanye nezinqubo ezishisayo, nokusikhipha.
Ngemuva kokuthuthukisa isimo lapho ukhetha ukuvocavoca kweziguli ezinamalungu, uqondiswe yisimiso esiyinhloko - okuhlanganyelwe kufanele kushukuthele, kodwa ngesikhathi esifanayo umthwalo, imizamo eqinile, ukushuswa, ama-jerks akufanele abe. I-complex complex kufanele ibe ne-gymnastics yokwelapha yamalungu okuguqa ngamadolo nezinyosi, kanye nokuzivocavoca kwehlombe, i-elbow, izingxube ze-wrist. Ake sibheke ngokucophelela izivivinyo ezithile ezinikezwa kwi-course yevidiyo yokuzivocavoca kwezokwelapha ezihlangene ze-V.Dikul. Umthwalo oyinhloko uvela ekuphumuleni:
- I.p. ukuqamba amanga, ugxile egcekeni lakhe. Yenza izinyawo ngezinyawo zakho zamahhala phambili futhi ubuyele emuva phezulu.
- I.p. ukuqamba amanga, ugxile egcekeni lakhe. Ukugoba umlenze wamahhala emadolweni bese ubeka phambili. Hambisa omunye umlenze phezulu naphansi.
- I.p. ukuqamba amanga, uncike phezu kwendwangu, uphakamise umlenze owodwa ngesandla sakho samahhala phezulu.
- Uma uphuma, phakamisa umlenze owodwa emlenzeni ohlangene.
- Yiguqa ngamadolo, uncike ezandleni zakho. Ingabe i-mahi iguqa emadolweni ngezinyawo zakho phezulu nasemaceleni. Ungaphenduli emuva ephansi.
Ukuzivocavoca ngenduku yokuzivocavoca, eguqa:
- Siya phansi ezinyaweni zethu. Siphakamisa izandla kanyekanye nokuphakamisa isikhumba. Ehlakeni - siwisa izandla zethu.
- Senza umsebenzi owandulele, kodwa, ngokucwilisa, sihlala phansi kwesinye kwesinye isithende.
- Izandla eziqondile ziqala intonga ngemuva bese uyibuyisela emuva. Uma ukuvivinya umzimba kuyinkimbinkimbi, zama ukumane ubeke phezu kwekhanda, ugobe induku emaceleni.
- Sihumusha izandla ngenduku ngemuva. Gudla izingalo zakho phezulu ngangokunokwenzeka, ukuguqa ngamadolo akho.
- Siphakamisa induku ezandleni ezithunyelwe. Yenza ama-slopes ohlangothini.
- Sinenduku phambi kobuso ngokubheke phansi (ukuphela komunye ngaphezulu, omunye phansi). Sifaka induku, sishintsha isikhundla semikhawulo yentonga eyahlukile.
- Sisebenza ngenduku, njenge-oar.
- Sinciphisa ngezandla ngenduku bese siwaguqula kusukela kolunye uhlangothi.