Mafahla ke pontšo ea botšehali, mohau le mamello. Haeba u e-s'o ka ua otlolla, empa u chesa takatso ea ho qala mona le hona joale, re tla thaba ho thusa! Tlhōrō e khethehileng bakeng sa ba qalang, ho lula ka mafahla lapeng, ka ho ikoetlisa le keletso ho litsebi tsa boikoetliso ba boikoetliso.
Seo u se hlokang ho se tseba pele u lula ka khoele
Ha e le hantle, ba 90% ba bacha ba etsa liphoso tse tebileng thupelong ea pele, e ntan'o fella ka likotsi tse tebileng tsa lisebelisoa tse kopanetsoeng tse nang le nako e telele ea ho tsosolosa. Lethathamo la melao e ka tlase le tla u sireletsa ka 50% ka ho tiisa ka tieo.
Ho futhumala ho matla ha mesifa
E itšetlehile ka katleho, ho otlolla bohloko, mesifa e sa tloaelehang, ho hlaphoheloa ka mor'a ho koetlisoa. Pele u qala ho otlolla mafahla, u lokela ho rohakana ka 'mele eohle, otlolla mesifa eohle, u ele hloko maoto. Bakeng sa koetliso ea malapeng, rotha ka makhetlo a 100 ka thapo, lula fatše ka lihlopha tse peli tsa makhetlo a 25, etsa lintsintsi tse nyane le maoto a hao mahlakoreng le ho feta ka makhetlo a 15 ka 'ngoe. Haeba ho na le baemeli ba boima, sebetsa le bona - kahoo moprista o nka 'me mesifa e futhumale. Ka karolelano nako ea ho futhumatsa e ka ba metsotso e 30, ho fihlela hora e le 'ngoe.
Sephiri se tsoang li-gymnast: Kamehla u roale li-leggings tse futhumetseng ho ea ka lengole kapa holimo holimo. Thermosins kapa leggings tse nang le heater le tsona li loketse. Ho futhumatsa ho fihlela ho na le takatso e sa tsitsang ea ho qhaqha bahlaseli mocheso. Ke hona joale mesifa e seng e loketse ho otloloha ka nako e telele ea ho robala. Mesebetsi e meng e boetse e tšoaroa ka litlou. Ba tlose feela ka mor'a ho ikoetlisa.
Mokhoa o nepahetseng oa ho otloloha: hantle kapa jerkily
Ha u shebella livideo ho tloha maemong a koetliso ka li-gymnastics ea rhythmic, ka phoso u ka fihlela qeto ea hore ho otlolla ka ho fetisisa ho finyelloa ka thuso ea jerks. Ke lipapali tsa lipapali tse ikarabellang feela tse qobelloang tlas'a tlhokomelo ea mokoetlisi le sehlopha sa bongaka. E le hore u ithute ho lula ka mohala ho tloha qalong, u hloka mehato e bonolo le e liehang. Kahoo o tla utloa boemo ba ho itokisa, ho amohela mesifa ea ho otloloha, o tla utloisisa moeli oa bohloko boo u bo utloang ntle le ho baka khathatso.
Basali ba atisa ho botsa hore na u ka etsa joang kapa ha u otloloha ka lehlakoreng le leng, hobane mabitso a bolela hore ho na le mehato e potlakileng. Nakong ea pele, mahi ha e etsoe ka ho hlajoa ke mahlahahlaha, empa ka lebelo leoto le etsoang sebakeng se phahameng ka ho fetisisa metsotsoana e 2-3, ebe butle-butle e theoha, ntle le ho ama fatše kapa ho beha leoto ka mofuthu oa boraro.
Mabapi le boemo ba morao, mpa le mahetleng
Hape, banana ba qalang ho otloloha ha ba hlokomele boemo bo nepahetseng ba morao, mpa le pelvis. Mahetleng a gnarled, hump pakeng tsa mahetla a mahetla ha a na feela ho se na maikutlo, empa hape a tlōla melao ea motheo.
Kamehla sheba boemo ba hau. Etsa li ikoetlisa ho lula holim'a lefahla, ho ema, ho bua leshano, ho lutse - ha ho tsotellehe. Mokokotlo o lula o le khoele, hlooho e tsosoa ka boikhohomoso joaloka ballerinas, mahetleng a otlolohile. Tšoaea kamehla ka mpa ho lesoba, e leng ho etsa hore ho fokotsehe ka morao. Ha ho hlokahale hore u hump 'me u leke ho finyella lintlheng tsa menoana ea hau kapa ho koala shin ea hao ka litšenyehelo tsa hump ka morao. Matšoao a maholo a mesifa ha ngoanana a otlolla
U se ke ua khathatseha, qalong u ke ke ua khona ho fihla ka mpeng ea hau. Leha ho le joalo, ka beke ke 'nete.
Mabapi le boemo ba pelvis nakong ea ho otlolla lefahla
Ka motsotso ona, liphoso tse ngata li etselitsoe ho baka likotsi. Haholo-holo e sebelisa marotholi a otlolohileng fatše ho ea holong ea longitudinal, moo u tlamehang ho lula ho mopapa. Li-gymnasts li arolelana keletso mabapi le hore na u ka etsa joang hore lihlahisoa li sebetse hantle.
Lula fatše, maoto a otlolohile a otlolotsoe ka likausi. Nka esele ka matsoho ka bobeli 'me u ntše li-buns tlas'a hau. Ho tla ba le phello, joalokaha eka re lula fatše, 'me menoana e lutse ka mahlakoreng. Etsa se tšoanang le ka thepa, ha u fetola sefuba ka bra.
Kamoo u ka lulang ka twine: mabapi le phefumoloho
Ho phefumoloha ka tsela e nepahetseng ho thusa ho khatholla mesifa le kelello hore li tlohe mahlomoleng ka ho fetola tlhokomelo. Ha u hula, kamehla lula u hema haholo 'me u phalle ka butle molomong. Haeba bohloko bo ntse bo eketseha, fetola kelello ho phefumoloha 'me u mamele molumo oa pululelo-pululo. Ena ke bolotsana bo bonolo, bo sa sebelisetsoeng feela ho baatlelete, empa le li-gynecologists nakong ea tsoalo, ho qobella mosali ho hema.
Tšoenya kapa u phutholohe mesifa?
Feela phomotse. Ho imeloa kelellong nakong ea ho otlolla ke tšitiso e ke keng ea qojoa. Matšoao a hau a lokela ho ba bonolo mme a be bonolo. Ha o khone ho mamella bohloko boo? - Ka hona, mesifa e senya ka mokhoa o ts'oanang. Loantša le uena, ho otlolla ho otla ke mosebetsi o boima. U se ke ua lumela litemana le lipale, u lutse ka lefahla ka letsatsi le le leng, sena ha se khonehe.
Seo u lokelang ho se etsa ka mangole?
Lithutong tsa ho tantša, sekolong ka thuto ea 'mele, ho gymnastics, ballet - hohle moo ba reng: "Sheba mangole a hau!". Mamela, hobane mangole a khumame ke kotsi e ke keng ea hlalosoa ho litone le li-ligaments tsa lengole le mahlahahlaha. U se ke ua itšoara ka boeena, botsa morali'abo rona / motsoalle / 'mè oa hao hore a khumame, a hatelletse fatše.
E ikoetlisa ho lula kapele lefahla ka matsatsi a 10
Ho finyella twine ka nako e khutšoanyane joalo ke ntho ea sebele, haeba u se u le lilemo li fetang 25 le mesifa e ikemiselitse ho otlolla. Hlokomela, re qala koetliso!
Ho otlolla matla - ho ikoetlisa ka 5
Hang ha u futhumetse, u se ke ua ngola fatše fatše. Che, che, hase nako ea ho phomola? Ho na le litlhahiso tse 5 tse matla bakeng sa longitudinal le transverse twine.
№1 Bobeli ba phunyeletsa: ho ea ka lehlakore - pheta makhetlo a 15 ho leoto le leng le le leng
Tšoara ka morao setulo kapa u phomole ka kamoreng. Letsoho la bobeli, le fumane ka morao 'me u le behe morao oa hau. 'Mele o hula, mpa ha e fanyehe. Leoto le tšehetsang le otlolohile, leoto le sebetsang le na le diagonal hanyenyane mme le otlolla likausi tse otlolohileng, joaloka ballerinas.
Re etsa sekhahla pele, re lula metsotsoana e 2-3, re phalla ka thōko. Tabeng ena, leoto le tsamaisoa ka semicircle, eseng ho ama fatše. Hape u tšoare boemo bo phahameng ka metsotsoana e seng mekae. Re etsa makhetlo a 15 mme re fetola leoto.
№3 Mach back in standing - 15 linako tse ling ka leoto
Re phomola matsoho holim'a lerako kapa ka sefubeng kapa re tšoara setulo ka sehlakeng. Re khutla ka lisenthimithara tse 15-20, maoto a le hammoho. Re e-na le leqeba, re beha leoto la rona morao, re sa oele ka lehlakoreng le leng, re se ke ra khumamela ka tlaase. Utloa 'mele. Serethe se huloa holimo. Hoo e ka bang leoto le tla phahama ka likhato tse 45-60. Pheta makhetlo a 15 mme u fetole leoto la hau.
№4 Mach morao oa sefahleho ka tlase morao - makhetlo a 15 ka leoto
Emela pele ho sekhutlo sa likhato tse 90, re e-na le matsoho a otlolohileng ka mokokotlo oa setulo. Re khutlela morao ka morao 'me ka nako e ts'oanang re khumama ka morao.
№5 Mehato ea twine, video
Li ne li eme liotleng tsa tsona, 'mele ea tsona e ile ea huloa, mahlo a bona a otloloha. Matsoho a hasana ka mahlakoreng ho leka-lekaneng. Re etsa mohato o nyenyane le o tsoileng pele. Mohato o mong 'me u supa leoto la hau. Re pheta makhetlo a 10 ka maoto.
Sheba video ka hloko, joaloka ho bapala lipapali tsa boithabiso boemong bo rarahaneng ba Alena Vinogradova ho tloha setsing se rarahaneng, ho lula holim'a mafahla lapeng.
E tsitsitseng e otlolla lifahla bakeng sa bashebelli, bapalami le li-gymnast: Li-exercises tse 5
Ha ho ne ho se na lerako la Sweden ho 'mali e mong le e mong, re ile ra nka li-exercice tsa twine fatše ho tloha ballerina ea Bolshoi Theater Anastasia Stashkevich.
№1 Li-butterfly - li-ligaments le tendons tsa lisebelisoa tsa hip
Ho ikoetlisa ho kenyelelitsoe lenaneong leha e le lefe la ho otlolla. Ena ke motheo oa batho ba qalang feela, empa hape ke baatlelete ba litsebi.
Lula fatše 'me u behe maoto a hao hammoho, u khumama maoto ka mangole. Serethe serethe ke mokokotlo oa menoana. Tsamaea phatleng pele ho etsa hore triangle e lekanang e hlahise pakeng tsa pubic le maoto. Hona joale ho na le litsela tse peli tsa ho fofa serurubele.
- Kgetho ea pele: utloisisa likhase ka matsoho a hao, 'me u qobelle liqomo tsa hao ka mangole, u li hatelle fatše. Otlolla mpa ea hao fatše. Tšoara ka boemo bo utloisang bohloko ka metsotsoana e 30. Fokotsa ka morao 'me u tsoe maoto a hao joaloka mapheo a serurubele. Hape, phunya mangole fatše ka metsotsoana e 60. Ho molemo, haeba molekane a u thusa 'me a hatella mangole ho tloha morao, ho ikoetlisa ho sebetsa haholo.
- Khetho ea bobeli: re leka ho khumama mangole ka boiteko ba rona, ha re ntse re otlolla matsoho fatše, re hatella mpa, re theolela tlaase. Sheba palo.
№2 Re hula maoto a robala ka morao - mokokotlo oa letheka
Ho lla ka morao, phahamisa leoto la ho sebetsa ka likhato tse 90, u nke thapo ea maoto ka ho tlōla, tepi kapa thaole e telele joaloka setšoantšong. E hula leoto mme u tšoare metsotsoana e 30. Re phomola metsotsoana e 15 hape re hula leoto metsotsoana e 60. Re fetola maoto.
E latela ka hloko mangole. Leoto le sebetsang le le hlabang le lokela ho otlolloa ka mohala. Re hula menoana ea maoto a maoto.
№3 Ho hula maoto a robala mahlakoreng a bona - ka hare kahare ea serope
Se boleloang ke boikoetliso bona bo tšoana le ba pele, ke hona joale re behang lehlakoreng la rona mme re otlolla kahare ka holim'a serope.
№ 4 Litepisi ho ea maotong
Re lutse fatše, re nka leoto le le leng ka lehlakoreng le le leng, re hula mokotla ho rona. Re robala ka maoto ebe re lula metsotsoana e 30. Pheta makhetlo a mararo mme u fetole leoto.
Boikoetliso bo tšoanang ho lula holim'a mafahla lapeng, ke leoto feela le shebileng pele.
№ 5 Fold, maoto hammoho - maoto a arohane
Lula fatše, u nke likoti, joalokaha ho hlalositsoe melao ea ho otlolla qalong ea sehlooho. Re hula likala, re phuthela matsoho ebe re otlolla mpa ea rona ka letheka, re leka ho robala maoto. Ho boloka tsitsipano ea mesifa bakeng sa metsotsoana e 15. Pheta ka makhetlo a mararo.
Pheta liketso tse 10 ka letsatsi mme haufinyane u tla qala ho bolella likharebe tsa hao hore na u ka lula joang ka matsatsi a 10! U se ke ua lebala ka ho futhumala ha motlakase pele ho koetliso ea ho feto-fetoha ha maemo. Re u lakatsa eka u otlolla hantle!