Umsebenzi wakho wokuzivocavoca umzimba ophefumlelweyo

Umxholo

• 1. Umqobo
• 2. Bamba uMngxunya kuJackknife
• 3. Intonga yeTuck Jump
• 4. I-Plank yeBhere ene-But Kicks
• 5. Ukufikelela koononkala
• 6. Isiphatho sezibane sokuma
• 7. L Bamba
• 8. Isikali
• 9. Push-Up ukuya kwiPlank Jackknife
• 10. Isiphatho sesandla
• 11. Pike Cinezela
• 12. I-Planche Push-Up
• Uphengululo lwe

Ukuba uzibonile ii-superstars zeGymnastics zase-US ezifana noShawn Johnson, uNastia Liukin, okanye uSimone Biles (oyena wamva nje kunye nomkhulu ekubabaleni umethi weOlimpiki) esenzweni, uyazi ukuba imizimba yabo yinkcazo ye #fitspiration. I-acrobatics engakholelekiyo abanokuyikhupha ngaphandle kokusebenzisa nto ngaphandle kwemizimba yabo-yanele ukuba umhlathi nabani na awise.

Ewe, akudingeki ukuba ube ngumdlali we-Olimpiki (okanye nokuba uyazi indlela yokwenza i-back-flip) ukuze ufumane ezinye zezona zixhobo ezilungileyo kakhulu zomzimba zoqeqesho lwe-gymnastics. Siye sachwetheza uNike Master Trainer kunye noRebecca Kennedy owayesakuba ngumthambo wase-USA kwiintshukumo ezili-12 zokuba kwindawo yokudlala.

Ingaba isebenza kanjani: Yenza intshukumo nganye kwimizuzwana engama-30, uphumle imizuzwana engama-20 ukuya kwengama-30 phakathi komnye nomnye. Ekupheleni kokuhamba kwe-12, phumla imizuzwana engama-60-90, uze uphinde enye okanye ezimbini amaxesha amaninzi.

Uya kudinga: Imethi (ngakumbi ukuba ubume bomhlaba onzima) kunye neebhloko zeyoga okanye iibha zeparallette.

1. Umqobo

A. Yima ngeenyawo kunye, uqinise undoqo, kwaye iingalo zoluleke ngaphezulu.

B. Nyathela phambili ngonyawo lwasekhohlo, betha umgangatho ngonyawo lwasekunene, kwaye ugqabhuke kwiinzwane ukuze utsibe emoyeni. Gcina imilenze ithe tye kwaye iinzwane zalatha ngexesha lokutsiba, zenza indawo engenanto yomzimba emoyeni. Umhlaba ngeenyawo kunye kwindawo yokuqala.

C. Nyathela phambili ngonyawo lwasekunene, betha ngonyawo lwasekhohlo, gqabhuka iinzwane, nomhlaba. Phinda utshintshanisa iinyawo ngemizuzwana engama-30.

2. Bamba uMngxunya kuJackknife

A. Qala ukungqengqisa ubuso phezulu emgangathweni imilenze ithe tye kwaye iingalo zolulelwe phezulu. Cinezela umsila kunye nokuhlisa ubuyele ezantsi emgangathweni, kwaye uphakamise iingalo nemilenze. Bamba esi sikhundla imizuzwana emi-4.

B. Squeeze abs ukuze uphakamise iingalo kunye nemilenze ethe nkqo ukuze usonge umzimba ngesiqingatha, izandla neenyawo zifikelela kwisilingi. Umva osezantsi ukuya kubamba umngxuma ngaphandle kokuchukumisa izandla okanye iinyawo phantsi. Gcina unxibelelwano phakathi komqolo osezantsi kunye nomgangatho. Phinda kube kanye kwakhona.

C. Qhubeka utshintshana ubambe indawo engenanto yomzimba imizuzwana emi-4, emva koko wenze ii-jackknives ezi-2. Phinda imizuzwana engama-30.

3. Intonga yeTuck Jump

A. Yimani ngeenyawo kunye neengalo ngamacala. Ukugcina isifuba siphakanyisiwe, ukujiwuzisa iingalo phezulu nangaphezulu ngelixa utsiba emgangathweni. Tsala amadolo ukuya esifubeni kwindawo yetuck.

B. Umhlaba ubuyele emgangathweni ngamadolo agobileyo ukufunxa umothuko xa ufika. Ngoko nangoko jiwuzisa iingalo ezantsi uze unyuke ukuze wenze umtsi olandelayo. Phinda imizuzwana engama-30.

4. I-Plank yeBhere ene-But Kicks

Qala ezandleni nasemadolweni phantsi. Yenza i-abs ukuphakamisa amadolo phantsi. Le yindawo yeplanga yebhere.

Umqali: Khaba unyawo lwakho phezulu ngexesha lokuchukumisa isithende ukuze ubengezele. Ngokukhawuleza tshintsha phakathi kokukhaba ukuze ujikeleze ukusuka elunyaweni ukuya elunyaweni. Zama ukwenza ukuba izinqe zakho zibe phezulu nangaphezulu ngexesha lokukhaba.

Phakathi: Khaba zombini iinyawo ukuphakama ukuze uchukumise izithende kwi-glutes, emva koko ubuye uthwale iplanga. Kwangoko phuma umva ukukhaba izithende kwakhona. Zama ukubeka isinqe phezu kwamagxa.

NONE Khaba iinyawo zombini ukuya phezulu ukuze ubambe izithende ukuya kwi-glutes, uphakamise ama-hips ukuba abe ngqo phezu kwamagxa. Ezantsi ukuthwala iplanga. Phinda.

5. Ukufikelela koononkala

A. Qalisa ukuhlala ngeenyawo phantsi nasemadolweni ajonge esilingini. Beka isandla sasekunene emgangathweni emva kwesinqe sasekunene, iminwe ijonge ngasemva. Finyelela ingalo yasekhohlo phambili, ukujongana nesundu, ingalo ngqo, kunye nokuphumla edolweni lasekhohlo.

B. Cinezela isinqe phezulu kwaye ufike ngengalo yasekhohlo umva ukuze wolule emva kwentloko. Vumela intloko ixhomeke ukujonga ngasemva.

C. Isinqe esisezantsi kunye nengalo buyela ezantsi kwindawo yokuqala. Phinda imizuzwana eyi-15 kwicala ngalinye.

6. Isiphatho sezibane sokuma

A. Qala ukuma ngeenyawo kunye kunye neengalo ngamacala phambi komtya.

B. Ngaphantsi ezantsi kwindawo yokuhlala iinyawo zithe tyaba phantsi. Qhubeka uqengqeleka umva umethi, iingalo zezandla zicinezele emgangathweni. Qeqesha isinqe phezulu emagxeni kwaye wandise imilenze ngokuthe tye ukuya kwisilingi kwindawo enomgongxo womzimba, ucinezela i-glutes kunye ne-abs.

C. Ngokukhawuleza qengqa isinqe umva ezantsi, kwaye ubuyele kwindawo ehleli phantsi iinyawo zithe tyaba phantsi. Cinezela u-abs kwaye ungqiyame phambili, fikelela kwiingalo ngqo phambili phezu kwamadolo.

D epheleleyo. Qala umqulu olandelayo ngokuhlehlisa umva ezantsi kwi mat, ucinezele iintendelezo phantsi, kwaye uqengqeleka isinqe neenzwane phezulu phezu kwamagxa. Ukwenza ukuba iqhubele phambili, yiza yonke indlela umva ukuya kuma phakathi komqulu ngamnye. Phinda kwakhona imizuzwana eli-15.

7. L Bamba

A. Hlala phantsi kunye nemilenze eyolulwe ngqo ngaphambili. Beka iibhloko zeyoga ngokuthe ngqo ecaleni kwesinqe, phantsi kwamagxa.

B. Beka izandla kwiibhloko ze-yoga kwaye utyhale ngqo kuzo ukuze uphakamise i-butt phantsi. Gcina isifuba siphakamisiwe kwaye ungavumeli amagxa anyuse amagxa.

C. Zama ukuphakamisa unyawo olunye kwii-intshi ezimbalwa ukusuka emgangathweni kwaye ubambe indawo. Ukwandisa ubunzima, phakamisa iinyawo zombini emgangathweni ubambe. Zama ukubamba indawo kangangemizuzwana engama-30.

8. Isikali

A. Yima ngeenyawo kunye, iingalo zoluliwe kwindawo engu-T.

B. Jinga phambili esinqeni uze uphakamise umlenze wasekhohlo ngqo emva kwakho. Gcina umva ngokuthe tye kwaye uqine kakhulu. Zama ukufumana umzimba ophezulu kunye nomlenze wesobunxele uhambelana nomgangatho. Bamba imizuzwana eyi-15 kwicala ngalinye.

9. Push-Up ukuya kwiPlank Jackknife

A. Qala kwindawo ephezulu yeplanga, amagxa phezu kwezihlahla kunye ne-core tight. Ngezantsi kwi-push-up.

B. Tyhala isifuba kude nomgangatho ukubuyela kwiplanga eliphezulu. Emva koko cofa i-abs ukutsiba iinyawo ukuya ezandleni kwaye uphakamise isinqe kwindawo ye-pike. Emva koko tsiba kwangoko ubuyele eplangeni. Yehla ezantsi kwi-push-up ukuze uqale irep elandelayo.

C. Ukulungisa, musa ukutsibela iinyawo ukuya kude. Kuphephe ukugoba amadolo. Phinda imizuzwana engama-30.

10. Isiphatho sesandla

Abaqalayo: Ukuhamba ngodonga

Qala kwindawo ephezulu yeplanga ngeenyawo uchukumisa udonga. Hamba kancinane iinyawo unyuke eludongeni kwaye uhambe izandla umva de isinqe sibe ngaphezulu kwentloko. Ukuphuma kwi-handstand, hamba kancinane izandla uzikhuphe kwaye iinyawo uzibuyisele kwiplanga ephakamileyo. Zama ukubamba imizuzwana engama-30 phezulu.

Phakathi: Ukukhaba ngomlenze

Songa phambili kwaye ubeke iintende phantsi, izandla ububanzi begxalaba ngaphandle kunye namagxa ngaphezulu kwezihlahla. Khabela umlenze wasekhohlo ngqo phezulu emoyeni, uzama ukuwukhomba ngqo ngaphezulu kunye nokufumana isinqe ngaphezulu kwentloko. Cofa umlenze wasekunene ukunceda umlenze wasekhohlo ufike phezulu. Phinda imizuzwana ye-15 kwicala ngalinye, uzama ukubamba phezulu.

NONEIsiphatho sesandla

Songa phambili kwaye ubeke iintende phantsi, izandla ububanzi begxalaba ngaphandle kunye namagxa ngaphezulu kwezihlahla. Khabela umlenze wasekhohlo ngqo phezulu emoyeni, uzama ukuwukhomba ngqo ngaphezulu kunye nokufumana isinqe ngaphezulu kwentloko. Cofa umlenze wasekunene ukunceda umlenze wasekhohlo ufike phezulu, emva koko wandise umlenze wasekunene ukuze ufike ngqo phezulu. Gcina ukungabikho kunye neenzwane zikhombe kwaye iminwe isasazeka ngokubanzi emgangathweni. Zama ukubamba imizuzwana engama-30.

11. Pike Cinezela

A. Qala ngeenyawo kunye neentende zezandla phantsi phantsi. Beka iintende malunga ne-intshi ezili-12 phambi kweenzwane, kunye namagxa ngaphezulu kwezihlahla.

B. Phakamisa izithende kunye nomzimba ocekeceke ngaphezulu kwezihlahla, utsala i-abs esezantsi ukuya emqolo. Bamba imizuzwana emithathu, emva koko izithende ezisezantsi kwaye unciphise ubunzima ubuyele ezinyaweni. Phinda imizuzwana engama-30.

12. I-Planche Push-Up

A. Qala kwindawo ephezulu yeplanki. Ubunzima belitye buya phambili kwiinzwane ngoko amagxa aphambi kwezihlahla.

B. Ngezantsi kwi-push-up, kunye neengqiniba ezichukumisa iimbambo. Cinezela kude nomgangatho ukubuyela kwiplanga eliphezulu. Phinda imizuzwana engama-30.

Uphengululo lwe