A tsaye motsa jiki na tsoka da ci gaban

A tsaye motsa jiki - wannan darasi a karkashin abin da Dukan nauyin da dama a kan tsokoki, da kuma jikin mutum da kuma reshe kasance m. Wajibi ne a gudanar da irin wannan atisayen ga dukkan kungiyoyin da tsoka zaruruwa, shi zai taimaka kara tsoka taro.

A tsaye motsa jiki iya bada shawarar ga mutanen da suka yi hadin gwiwa ƙonewa, da kuma waɗanda suka yi kwanan nan ya tiyata. Bugu da ƙari, wannan wani nau'i damar tallafawa gymnastics shafe tsawon rashin samun wasanni kayan aiki da kuma simulators.

Matakai abin da ke faruwa a cikin tsokoki a tsaye

Idan kun kasance a cikin wasan kwaikwayon na canzawa darussan da kake ba gudu a cike iya aiki, da cewa ana amfani ja tsoka zaruruwa, abin da sauri ya maye gurbin jiki ta m nama. Saboda haka, a tsaye motsa jiki, tsakanin sauran abubuwa, taimake ka rasa nauyi.

Idan ka yi da motsa jiki tare da cikakken karfi, da tsoka zaruruwa ake amfani fari. Irin wannan gymnastics inganta tsoka taro da kuma wani karuwa a girma.

Proper kisan canzawa darussan

Da farko, kafin a ci gaba da rikicewar bada, dole ne ka dumama sosai. Power tsaye bada yawanci yi amfani da naka jiki nauyi. Ga ci gaban ja tsoka zaruruwa kamata yi ƙarfi darussan ko asanas canzawa gymnastics.

Kai da zama dole matsayi na jiki da kuma a cikinta matuƙar halayyar kona abin mamaki a cikin tsokoki zai bayyana. Bayan kamar wata seconds bayan shi ya auku, motsa jiki da ya zama cikakken. Numfashi ya zama rhythmic. Yi wannan aikin na iya zama da dama fuskanci a kan jinkiri na minti daya. Darussan ga cigaban ja tsoka zaruruwa suna da za'ayi rabin-heartedly.

Ga ci gaban da fari tsoka zaruruwa suna mafi kyau dace da waje a tsaye motsa jiki warkarwa juriya. Alal misali, ka yi kokarin "matsawa" bangon, to exert iyakar kokarin. Matsakaicin danniya dole ba šauki fiye da 15 seconds. A lokacin yanki daga numfashi dole rhythmic. Dole ne ka yi 5-10 kusance tare da karya na biyu zuwa hudu minti.

Features da contraindications canzawa darussan

A tsaye darussan ga gindi ne m, a cewa su yi ba ya bukatar musamman kayan aiki. kawai isa ka sha'awa. Shi ne ya kamata a lura da cewa a cikin cututtuka daban-daban na zuciya da jijiyoyin jini tsarin da ake hana motsa jiki bukata high danniya. Idan babu contraindications, irin darussan zai taimake ka ka ci gaba tsoka taro.

An shawarar hada canzawa darussan su shimfiɗa tsokoki, wanda asusu domin load. Wannan horon shi ne manufa domin rike da adadi ne a kyau kwarai yanayin da m tafiya da kuma tafiye-tafiye.

Misalai na canzawa darussan

1. Karba a kananan dumbbells kuma zauna, amma ba gaba daya, kuma kamar kashi biyu bisa uku. Rike wannan matsayi na 'yan seconds. Lokacin da yin wannan aikin a wani canzawa aikin hannu da kafa tsokoki. Kana tsaye har yanzu, amma akwai tashin hankali a cikin tsokoki.

2. Tare da tasha kwance latsa kasa zuwa rabin kuma zauna a irin wannan matsayi na 'yan seconds. A wannan yanayin, a tsaye aikin da dama a kan tsokoki na makamai da kuma jiki.