Ukuzivocavoca umzimba kweTrampoline okuya Kucelomngeni uMzimba wakho

Umxholo

• Iindidi zeetampolines
• Ukuzivocavoca kwitampu encinci
• 1. Ukutsiba iijack
• Ukwenza
• 2. Umgangatho wePelvic uyaxhuma
• Ukwenza
• Ukuzivocavoca kwitampu enkulu
• 3. Tuck uyaxhuma
• Ukwenza
• 4. squat uyaxhuma
• Ukwenza
• 5. Ukukhaba kwebhokisi kuyaxhuma
• Ukwenza
• 6. Isihlalo sihla
• Ukwenza
• 7. Ukujija
• Ukwenza
• 8. Ukutsiba kwepike
• Ukwenza
• Kubaqalayo
• 9. Ukubhabha komlenze omnye
• Ukwenza
• 10. Ukubaleka umahluko
• Ukwenza
• Kubantu abadala
• 11. Ukubaleka rhoqo
• Ukwenza
• 12. Ukutsiba nkqo
• Ukwenza
• Olunye umthambo
• Xhuma squats
• Ukwenza
• Ibhokisi iyaxhuma
• Ukwenza
• Ungakuphepha njani ukwenzakala
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuzivocavoca ngeTrampoline yindlela elula kunye eyonwabisayo yokunyusa impilo yentliziyo yakho, ukuphucula unyamezelo, kunye nokunciphisa uxinzelelo kunye noxinzelelo. Banokukunceda uhlakulele ukulinganisela okungcono, ukulungelelanisa, kunye nezakhono zemoto.

Le mithambo ijolise kumqolo wakho, isiseko kunye nemisipha yomlenze. Uyakusebenza neengalo zakho, intamo, kunye nokuqaqamba.

Uphando lubonisa ukuba ukunyathelwa kwempahla kunefuthe elihle kwimpilo yethambo, kwaye kunokunceda ukuphucula uxinano lweethambo kunye namandla.

Iindidi zeetampolines

Ukuphindaphinda iitampolines ezincinci ezikufutshane nomhlaba, kuzenza zizinze kwaye zikhuseleke. Ziye zenzelwe ngokukodwa ukusetyenziswa komzimba ngamnye. Iitampolines zangaphandle zinobunzima obuphezulu kwaye zikunika indawo yokuhamba.

Thenga i-rebounder kunye ne-trampoline yangaphandle kwi-intanethi.

Funda ukuze ufunde indlela yokwenza imithambo ekhulayo kunye neetampoline ngokukhuselekileyo nangokufanelekileyo.

Ukuzivocavoca kwitampu encinci

Siza kukuhamba ngokwenza umthambo wesibini ukuzama ukubuyisa. Jonga le vidiyo ukuze ufumane uvakalelo kwezinye zemithambo:

1. Ukutsiba iijack

Xa usenza iijets zokutsiba, gobisa i-torso yakho ngaphambili. Unokwenza lo msebenzi ngokunyusa iingalo zakho ukuphakama kwamagxa endaweni yokuziphakamisa ngaphezulu.

Ukwenza

1. Yima iinyawo zakho kunye kunye neengalo zakho ecaleni komzimba wakho.
2. Phakamisa iingalo zakho ngaphezulu njengoko utsibela iinyawo zakho phakathi.
3. Emva koko tsibela umva kwindawo yokuqala.
4. Qhubeka imizuzu eyi-1 ukuya kwezi-3.

2. Umgangatho wePelvic uyaxhuma

Lo msebenzi ujolise kumgangatho wakho we-pelvic kunye nemisipha yethanga.

Ukwenza

1. Beka ibhola encinci okanye ibhloko phakathi kwamadolo akho.
2. Kancinci kwaye ngobumnene tsiba uye phantsi.
3. Gxila ekubandakanyeni izihlunu kwingingqi yakho ye-pelvic.
4. Cinezela ibhola ngokubandakanya amathanga akho angaphakathi.
5. Qhubeka imizuzu eyi-1 ukuya kwezi-3.

Ukuzivocavoca kwitampu enkulu

Ngoku, siza kudlula kwimithambo emithandathu onokuyenza kwitrampolini enkulu. Ukuqala kwaye ufunde ezinye zeentshukumo ezisisiseko, jonga le vidiyo:

3. Tuck uyaxhuma

Ukwenza

1. Ukusuka ekumeni, tsiba kwaye ungene emadolweni esifubeni sakho.
2. Emva kokufika, yenza ukutsiba kwakhona.
3. Nje ukuba ufumane ukuxhoma kwayo, unokwenza konke ngokutsiba konke.
4. Qhubeka imizuzu eyi-1 ukuya kwezi-3.

4. squat uyaxhuma

Ukwenza

1. Yima ngeenyawo zakho phantsi kwethanga lakho neengalo zakho ecaleni komzimba wakho.
2. Xhuma uye usasaze iinyawo zakho ngokubanzi kunasesinqeni sakho.
3. Mhlaba kwindawo yeskwati.
4. Gobisa amadolo akho ukuze amathanga akho afane nomgangatho.
5. Yandisa iingalo zakho ngqo phambi kwakho.
6. Yima nkqo ukubuyela kwindawo yokuqala.
7. Yenza iiseti ezi-1 ukuya kwezi-3 zokuphindaphinda ezili-8 ukuya kwezi-12.

5. Ukukhaba kwebhokisi kuyaxhuma

Ukwenza

1. Ukuma, qala ukubaleka endaweni.
2. Emva koko bhinqa idolo lakho ukukhaba inyawo elinye emva kwexesha, uzisa unyawo lwakho kwi-butt yakho.
3. Ngakumbi komceli mngeni, bounce kwaye uguqe omabini amadolo ngaxeshanye, uzisa iinyawo zombini kwi-butt yakho.
4. Qhubeka imizuzu eyi-1 ukuya kwezi-3.

6. Isihlalo sihla

Ukwenza

1. Ukusuka ekumeni, tsiba kwaye wandise imilenze yakho iqonde.
2. Gcina imilenze yakho yandisiwe njengoko uhlala emazantsi akho.
3. Beka iintende zakho phantsi ngenkxaso.
4. Buyela umva emva kukuma.
5. Qhubeka imizuzu eyi-1 ukuya kwezi-3.

7. Ukujija

Lo msebenzi uvelisa ulungelelwaniso kwaye usebenze emzimbeni wakho ophezulu, ngasemva, kunye nomongo.

Ukwenza

1. Yima iinyawo zakho ngqo phantsi kwethanga lakho neengalo zakho ecaleni komzimba wakho.
2. Tsiba phezulu kwaye ujike imilenze yakho ngasekhohlo njengoko ujikelezisa umzimba wakho ongaphezulu uye ngasekunene.
3. Buyela kwindawo yokuqala emva kokufika.
4. Emva koko tsiba uye ujike imilenze yakho ngasekunene njengoko ujikelezisa umzimba ongasentla ngasekhohlo.
5. Yenza iiseti ezi-1 ukuya kwezi-3 zokuphindaphinda eziyi-8 ukuya kwezi-16.

8. Ukutsiba kwepike

Ukwenza

• Ukusuka ekumeni, tsiba kwaye wandise imilenze yakho ngqo phambi kwakho.
• Yandisa iingalo zakho ukuze ufike izandla zakho ezinyaweni zakho.
• Qhubeka imizuzu eyi-1 ukuya kwezi-3.

Kubaqalayo

Qala ngale mithambo ukuba umtsha kwi-trampoline jumping.

9. Ukubhabha komlenze omnye

Lo msebenzi wakha amandla eqatha kunye nokulinganisela.Gcina ulungelelwaniso emlenzeni wakho osezantsi ukunqanda idolo lakho ukuba lingawi kwiziko.

Ukwenza

1. Yima iinyawo zakho ezinqeni-umgama phakathi.
2. Vala ubunzima bakho kunyawo lwakho lwasekhohlo uze uphakamise unyawo lwakho lwasekunene.
3. Xhuma uye phezulu ukuya kuthi ga kwimizuzu emi-2.
4. Emva koko yenza kwelinye icala.

10. Ukubaleka umahluko

Ukwenza

1. Jog ngapha nangapha amaxesha ambalwa.
2. Emva koko zama ukubaleka ngokuma okubanzi.
3. Emva koko, jogisha iingalo zakho ngaphezulu.
4. Emva koko, jog ecaleni kwicala.
5. Chitha imizuzu emi-1 ukuya kwezi-2 ngokwahluka ngalunye.

Kubantu abadala

Le mithambo ifanelekile kubantu abadala abafuna umsebenzi onefuthe eliphantsi.

11. Ukubaleka rhoqo

Qalisa ngokuphakamisa amadolo akho ngeesentimitha ezimbalwa ebusweni. Njengoko uqhubeka, phakamisa amadolo akho phezulu kangangoko unako.

Ukwenza

1. Yima ngomqolo wakho ngqo okanye uncike umva kancinci.
2. Phakamisa amadolo akho phambi kwakho ukubaleka kwindawo efanelekileyo.
3. Pompa iingalo zakho ezichaseneyo.
4. Qhubeka imizuzu emi-1 ukuya kwemi-4.

12. Ukutsiba nkqo

Ukwenza

1. Ukusuka ekumeni, tsiba phezulu, ugcine imilenze yakho kunye.
2. Kwangelo xesha, phakamisa iingalo zakho ngaphezulu.
3. Nciphisa ngaphantsi kwindawo yokuqala.
4. Qhubeka imizuzu eyi-1 ukuya kwezi-3.

Olunye umthambo

Ukuba awunayo i-trampoline, kodwa ufuna ukwenza imithambo efana naleyo isebenza kwi-trampoline, zama ezi:

Xhuma squats

Yandisa ukuxhathisa ngokubamba i-dumbbell kwisandla ngasinye.

Ukwenza

• Yima iinyawo zakho zibanzi kancinane kunesinqe sakho.
• Cothisa isinqe sakho kancinci ukuze ungene kwindawo ephantsi.
• Yenza umxholo wakho njengoko ucinezela kwiinyawo zakho ukuba utsibe phezulu kangangoko unako.
• Kwangelo xesha, yandisa iingalo zakho ngaphezulu.
• Misa ngobumnene umhlaba kwaye wehle ubuye ezantsi kwisikwere.
• Yenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezili-8 ukuya kwezi-14.

Ibhokisi iyaxhuma

Kulo msebenzi, beka ibhokisi okanye into emalunga neenyawo eziphakamileyo emgangathweni.

Ukwenza

• Yima ngasekunene kwebhokisi.
• Gobisa amadolo akho ukuze utsibe ngaphezulu nangaphezulu kwebhokisi, ufike kwicala lasekhohlo.
• Emva koko tsibela umva kwindawo yokuqala.
• Olu luphindaphindo olunye.
• Yenza iiseti ezi-1 ukuya kwezi-3 zokuphindaphinda ezi-8 ukuya kwezi-14.

Ungakuphepha njani ukwenzakala

Hlala ukhuselekile xa usebenzisa i-trampoline. Soloko usebenzisa i-trampoline ngomnatha wokhuseleko, i-handlebar, okanye umzila wokhuseleko ukhuseleko olongezelelekileyo. Ukuba utsibela ekhaya, beka i-trampoline yakho ukuze ibe kude nezinto ezifana nefanitshala, iikona ezibukhali, okanye izinto ezilukhuni.

Sebenzisa ifom efanelekileyo ngokuma kakuhle. Gcina umqolo wakho, intamo, kunye nentloko ngokulungelelaniswa, kwaye ungavumeli intloko yakho ukuba iye ngaphambili, ngasemva, okanye kwicala. Ngalo lonke ixesha tsiba usebenzisa amadolo agobileyo kancinci endaweni yokuwatshixa. Nxiba izihlangu zetennis ngenkxaso.

Thetha nogqirha wakho ngaphambi kokuba uqalise nayiphi na imithambo ye-trampoline ukuba unayo nayiphi na ingozi, iimeko zonyango, okanye uthathe nawaphi na amayeza.

Yima kwangoko ukuba uva iintlungu, kunzima ukuphefumla, okanye uziva utyhafile. Unokuziva unesiyezi okanye unentloko encinci xa uqala ukuqala. Ukuba oku kuyenzeka, thatha ikhefu uhlale phantsi de ubuyele esiqhelweni.

Umgca wezantsi

Ukutsiba kweTrampoline kunokuba yindlela efanelekileyo yokunyusa ukomelela komzimba, kwaye isenokuba likhefu elinika umdla kwindlela oqhele ukuzilolonga ngayo. Le mithambo ineempembelelo eziphantsi inokwakha amandla, ukuphucula impilo yentliziyo, kunye nokuphucula uzinzo.

Qinisekisa ukuba usebenzisa ifom efanelekileyo kwaye ugcina umzimba wakho ulungelelaniswe ukuze ukwazi ukwandisa izibonelelo. Uninzi lwazo zonke, wonwabe kwaye uzonwabise.