Achinzwa mutsara wokuti "mitambo yevashandi" zvichida, vanhu vazhinji vachaona chimiro chemurume akaputirwa, nemisumbu inoputika munzvimbo dzose, saArnold Schwarzenegger. Uye havazove vakakanganisa, nokuti simba rekugadzira muviri, simbalifting uye kunyange armwrestling zvinongova zvimwe zvemitambo gymnastics inotarirwa kukudziridza rimwe boka remaviri kana kuti kuwedzerema. Asi pane mazamu ezvidzidzo zvemitambo yevashandi, yakagadzirirwa zvakananga kune vasikana vanoda kutsvaga chimiro chakanaka, asi musawedzerwa musimba muhuwandu. Saka usafunga kuti kana iwe ukasarudza kutanga mitambo yejimini, ipapo pakarepo uwane masimba makuru. Hongu, uye gyms hazvidiwi pano. Ichokwadi, kwete yose yekuita zvemitambo gymnastics inogona kuitwa pasina shells, asi zvinokwanisika kuti upiwe nehuwandu hwayo, somuenzaniso, kuita maitiro ekugadzira dumbbells kana rubber band. Zvechokwadi, pane zvakawanda zvekudzidzira kwemitambo yezvidzidzo, imwe chete yadzo inopiwa munyaya ino. Paunenge uchitanga makirasi, nyatsoongorora muviri wako, zvaunoda kuchinja kana kururamisa. Pangosarudzwa chisarudzo, tinotanga basa.
Athletic gymnastics for women
Chero chakaoma chekuita zvemitambo gymnastics kunosanganisira matanho matatu: kugadzirira, yekutanga uye yekupedzisira.
Chikamu chekugadzirira chinosanganisira maitiro asina zviremba, chinangwa chacho ndechokudziya mutsva. Inogona kuva nyore nyore, kuruka rwonzi. Uye pano, zvechokwadi, maitiro mashoma ekutambisa uye kupisa misimba. Izvo zvikwereti, kunyanya pakukurumidza kufamba. Iwewo unofanirwa kuita zvishomanana push-ups kubva pasi kana kuti kutsigirwa. Kureba kwekutsigirwa kunofadza kuchinja, sezvo kuchakubvumira kuti ushande pamisungo yese yebhokisi uye kupa kana kuchengeta maitiro akanaka. Nguva yegadziriro iripo inenge maminitsi matanhatu kusvika ku10.
Chikamu chikuru chinoshandiswa nekudzidzira nezviremba. Pamba, unogona kushandisa mapepa emhando kana rubber band. Saka, edza basa iri panguva iyi:
- avete pamusana wake, maoko ane dumbbells akapararira kumativi. Zvishoma nezvishoma tinosimudza maoko edu kumusoro uye zvishoma nezvishoma tinovaderedza kusvika pasi;
- amire, mumaoko akaiswa dumbbells. Zvimwe wakasimudza maoko akajeka kusvika kumwero wemapfudzi odzikisa pasi;
- isu takamira pamabhanhire erubha, kuitira kuti makumbo acho ave paupamhi hwemapfudzi, mhedziso ye tepi mune maoko akadzikisa. Pasina kurega tape kubva mumaoko ako, ita maperembudzi kurudyi uye kuruboshwe;
- simira pakati pebhanhire raRubber, rinopera mumaoko akadzikisa. Nekudaro, tinofugama maoko edu mumakumbo pasina kusunungura tape;
- imire, tsoka dzakabatana-dzakaparadzana zvakaparadzana, mumaoko ezvinyunyuta. Kudonha, tinosimudza maoko nemabhombwe mumapati;
- umire pakati pebhanhire reRubber, pfuurira kumativi ayo kumucheto kwako uye uibata mumaoko ako pachikwata chechifuva. Kubva pane izvozvi tinoita squats.
Zvose zvidzidzo zveboka iri zvinowanikwa mu 2-3 seti ye 10-15 nguva imwe neimwe.
Chikamu chokupedzisira chinoshandisa maitiro ekuzorora uye kutenderera kwemisungo. Somuenzaniso, izvi ndezvi:
- kumira, tsoka pfudzi-kuparadzana nepakati, maoko akadzikatira, maoko achisimudza zvidzitiro. Isu tinoita matsime, tichiedza kugunzva marara epasi. Zvakakosha kudhonza zvishoma nezvishoma, kudzivirira kufamba kamwe kamwe;
- akagara pasi, makumbo pamwechete. Zvishoma nezvishoma tinosvika kune zvigunwe zvetsoka dzedu;
- tinogadzirisa misoro miviri, tichiedza kutambanudza mutsi zvakanyanya.
Nguva yenguva yekupedzisira haifaniri kudarika maminetsi matanhatu.
Inokurudzirwa kuita zvinenge katatu pavhiki, awa imwe nehafu mushure mekudya. Izvo zvakaoma zvekurovedza zvemitambo gymnastics inorayirwa kuchinjwa mavhiki matatu ose.
Kana iwe usati wange uchida kudzidziswa, iwe unogona kuva nemarwadzo mumisungo. Asi usanetseka, inofanira kunge ichingopfuura, uye kurwadziwa kuchadzoserwa nekunzwa kwoutano uye vivacity.