Ukuzivocavoca kwasekuseni enkulisa

Ukuze uqinisekise ukuthi izingane zinamandla okwenza usuku lonke, ukuvivinya kwasekuseni kuyadingeka enkulisa ngayinye. Ukwenza izivivinyo zokuzivocavoca okulula akusizi nje kuphela izingane ukuba zijabule, kodwa futhi zakha ukuma okulungile, kunomthelela ekwakheni okukhulu kwamandla emisipha nokunye okuningi.

Ngaphezu kwalokho, zonke izixuku zokuzivocavoca ekuseni zikhishwa ngendlela yokuthi izingane ezingasebenzi zikhululiwe futhi zivuselelwe, futhi zijabule ngokweqile - ngokuphambene, zithule futhi ziphumule. Okokugcina, ukushaja kwansuku zonke kushintshela izingane ngendlela ethile yosuku.

Ukuqhathaniswa kwe-gymnastics yasekuseni esikhungweni semfundo yasenkulisa

Kwezinye izimo, ingane kufanele ikhululeke ekuzivocavoca umzimba, ikakhulu uma ikhona:

• ubuthakathaka obujwayelekile kanye ne-malaise;
• ukuphazamiseka kwesistimu ye-musculoskeletal;
• inhliziyo kanye nesifo se-vascular.

Imithetho ejwayelekile yokuqhuba umzimba wokusa

Noma yikuphi isethi yokuzivocavoca kokwenza ukuvivinya kwamanzi enkulisa kubandakanya izingxenye zokuqala, eziyinhloko nezokugcina. Phakathi naso sonke icala, kubalulekile ukuhamba kancane kancane futhi uhambise amaqembu ahlukahlukene, bese ukhathalela ngokukhethekile ukuze kungabikho noyedwa wezinsana ongaphezu kwayo. Kuzovocavoca ezinhle zasekuseni zase-enkulisa zigcinwa ngaphandle, ezinsukwini ezipholile nezomvula - ehholo elihlelwe kahle.

Njengomthetho, ukuvocavoca ku-DOW kwenziwa ngokulandela uhlelo olulandelayo:

1. Qala ukushaja ngokuhamba nokugijima. Izingane zingakwazi ukuhamba futhi zigijime kukholomu, idlula ihholo noma indawo, bese zihamba ngezibili noma eyodwa ngayinye. Qeda le block of umzimba ungakwazi ugijime kuzo zonke izinkomba.
2. Bese ulandele ukuguqa izandla phezulu, phansi, eceleni nangesibuthano. Lezi zivivinyo zihlose ukuqinisa imisipha yebhande elisehlombe.
3. Khona-ke udinga ukwenza umzimba ukuze uqinise imisipha yemilenze. Izingane zizulazula imilenze yazo, zizibeke eceleni eceleni, ziphakamise, zigobe futhi ziqondise. Kanti futhi kulezi zinkimbinkimbi zezivivinyo zifaka phakathi izikwele.
4. Isinyathelo esilandelayo i-torso igoba futhi ijika. Lezi zivivinyo zihlose ukuqinisa imisipha yekhanda nesisu.
5. Ukuze uqedele ukuvivinya umzimba ekuseni kudingekile ukuhamba ngokushesha, ukuphefumula noma imidlalo yeminwe.

Ukuqhathaniswa kwemidlalo yokuzivocavoca ekuseni ekhonsathini ngamacembu

Ukuzivocavoca kwasekuseni ku-subgroup ngayinye ye-enkulisa akufani nje kuphela esikhathini esithile kodwa futhi kubuhlobo bemisebenzi ethile, okungukuthi:

1. Ubude bokuzivocavoca ekuseni kuqembu elincane le-enkulisa akufanele lidlule imizuzu engu-4-5. Izingane zazinesithakazelo, ukuvivinya umzimba kufanele kufakwe efomu elidlalayo. Isibonelo, izingane zingahle ziphakanyiswe ukuthi zibe njengebhere, i-fox noma ihhashi. Ukuzivocavoca ungasebenzisa amahhubhu, ama-dice nama-rattles.
2. Esikhathini esiphakathi kwe-enkulisa, ukuvivinya kwekusasa nakho kuphila isikhathi esifushane - ubude bayo buyimaminithi angu-5-6. Ukushaja ngokwayo kunzima kakhudlwana kuneyaphambilini, ungangeza amatheyipi kanye namabhola njengethuluzi lokuzivocavoca.
3. Izingane eqenjini elidala le -enkulisa linokuthuthukiswa kwenkumbulo enhle, ngakho-ke ukuzivocavoca kwamanzi kungenziwa yibo ngokuzimela. I-instructor kanye kuphela ubakhombisa indlela yokwenza izivivinyo. Izintambo, amabhondi, ama-hoops nezinduku zisetshenziswe ngentshiseko. Ngokuvamile, ukushaja kuhambisane nezingoma ezihlukahlukene zomdanso nezindinganiso. Ubude bokuzivocavoca cishe imizuzu engu-8-10.
4. Ekugcineni, i-gymnastics yasekuseni eqenjini elungiselela inkulisa lihlala cishe ngemizuzu engu-10-12 futhi, ngokuphindaphindiwe, liphinda elidlule. Njengoba imishini yamakilasi ingafakwa izintambo zokudlula kanye nama-dumbbells. Ngaphezu kwalokho, isethi yokuzivocavoca ifaka ezinye izakhi zezemidlalo zisebenzisa udonga "lwesiSwidi".