Chingwe cholumpha ndi mphunzitsi wophunzitsira ochita nkhonya, omenyera, othamanga, osewera volleyball, osambira komanso ochita masewera olimbitsa thupi. Nthawi yomweyo, pamasewera aliwonse, zolinga zophunzitsidwa ndi chingwe ndizosiyana.
Ubwino wa chingwe.
Kuphatikiza pa kuti kulumpha chingwe kumawotcha kuposa 1000 kcal, adakali ndi dongosolo lamtima. Chingwecho chitha kugwiritsidwa ntchito ngati njira ina kuthamanga kwa iwo omwe akufuna kuonda, koma palibe njira yopita kukathamanga pafupipafupi. Komanso, zolimbitsa zingwe zimakhazikika, kusinthasintha komanso kulumikizana, komwe ndi luso lothandiza kwambiri kwa omenyera komanso osewera volleyball. Chingwe cholumpha chimaphunzitsa bwino minofu ya mikono, miyendo ndi m'mimba. Iwo, pamodzi ndi kuthamanga, ndiye njira yabwino kwambiri yozizira pambuyo pakuphunzitsidwa mphamvu.
Konzekera.
Musanayambe kugwira ntchito mwamphamvu pa chingwe, muyenera kutambasula bwino minofu ya thupi, apo ayi mutha kuvulala. Choyamba, pitani molimba mtima kapena thamangani m'malo mwake wopanda chingwe.
Kenako, tikupitiliza kutambasula pogwiritsa ntchito chingwe:
1. Caviar.
Bodza kumbuyo kwanu, ponyani chingwe kumapazi mwendo wanu wakumanja, kenako kwezani mwendo wanu ndikuyamba kukoka chingwecho. Poterepa, mwendo uyenera kukhala wowongoka. Chitani chimodzimodzi kumanzere.
Mukayimirira, pita patsogolo ndikutsekera pamalowo. Kenako, pindirani patsogolo, osakweza chidendene pansi pa mwendo, womwe udatsalira.
2. Mapewa.
Pindani chingwechi ndi zinayi, gwirani m'mphepete ndi manja anu ndikusuntha ngati kuti mukuyendetsa bwato limodzi. Poterepa, dzanja lachiwiri liyenera kukokera chingwecho mbali inayo.
3. Quadriceps.
Ugone pamimba pako. Ikani chingwe pamiyendo yanu yakumanzere. Zingwe za chingwe ziyenera kutengedwa kudzanja lamanzere ndikuzichotsa kwa inu kuti chidendene cha mwendo wakumanzere chitambasukire mpaka matako. Chitani zomwezo ndi mwendo wakumanja.
4. Matako.
Ugone kumbuyo kwako. Sindikizani bondo lanu logwada pachifuwa. Ponyera chingwe pachifuwa chako ndikukoka kwa iwe.
5. Kubwerera.
Mukaimirira, yambani kutsogolo ndikutsekera pamalopo kwa masekondi 20. Miyendo iyenera kukhala yowongoka.
6. Latissimus dorsi.
Pindani chingwe ndichinayi ndikutenga. Kwezani manja anu mmwamba ndikuweramira mbali zosiyanasiyana.
7. Chifuwa.
Mukaima, tambasulani manja anu kumbali ndikuyesera kubweretsa mapewa anu ndi kuyenda mozungulira.
8. Minofu yonse ya thupi.
Mukaima chilili, gwirani chingwe ndi manja anu onse awiri. Sinthirani chingwe kukuzungulirani ndi thupi lanu kwinaku mukuchita masewera.
Zochita zoyambira zingwe.
1. Okonzeka.
Tengani chingwecho ndi manja. Yendani pamenepo kuti ikhale kumbuyo kwanu. Tambasulani manja anu patsogolo.
2. Malo oyambira.
Musanayambe kusinthasintha, m'pofunika kukhotetsa manja m'zigongono, ndikutambasula manja anu m'chiuno mtunda wa masentimita 20. Pambuyo pake, mutha kuyamba kuzungulira chingwe
3. Kusinthasintha.
Yambani kusinthasintha ndi chingwe. Kusuntha kozungulira sikumachokera pamapewa, koma m'manja. Poterepa, manja ndi manja sizimangoyenda. Manja akuyenera kusungidwa pafupi ndi thupi.
4. Kulumpha.
Kulumpha kuyenera kuchitidwa pa mipira ya mapazi. Zidendene siziyenera kukhudza pansi. Kutalika kwa kulumpha sikudutsa masentimita 2. Chingwe chiyenera kukhudza pansi pang'ono, kapena ayi, kuti mayendedwe azizungulira asachedwe.
Kudumphira zolimbitsa chingwe
1. Kusinthasintha kwa chingwe.
Kuchita masewera olimbitsa thupi kumatha kukhala kupitiliza kutentha, komanso ngati njira yopumulira kulumpha kwakukulu. Poyamba, tengani zingwe zonse ziwiri za chingwe kudzanja lanu lamanzere ndikuyamba kufotokoza "zisanu ndi zitatu" zomwe zili patsogolo panu. Kenako sunthani chingwe kumanja kwanu ndipo chitani zomwezo. Kenako tengani zolembera m'manja onse awiri, pindani palimodzi, komanso jambulani nambala eyiti patsogolo panu. Kuti muyambe kulumpha, muyenera kutambasula manja anu.
2. Kulumpha ndi miyendo iwiri.
Kulumpha kosavuta: bweretsani miyendo yanu palimodzi, kanizani pansi ndi zala zanu. Kudumpha kumodzi - kutembenukira kumodzi kwa chingwe.
Kulumpha kawiri: miyendo imabweretsedwanso palimodzi, kuvula kumachitika ndi masokosi, koma, mosiyana ndi kulumpha kosavuta, muyenera kupanga kulumpha kumodzi mozungulira chingwe.
Kumbali: chimodzimodzi ndi zosavuta, kudumpha kokha kumapangidwa kuchokera mbali ndi mbali.
Forward - backward: kudumpha kumapangidwa kutsogolo ndi kumbuyo.
Kufalikira ndi kutsetsereka miyendo: poyambira, miyendo ili pamodzi. Mukadumpha, musanafike, muyenera kutambasula miyendo yanu ndikuyiyika m'lifupi. Pa kulumpha kotsatira, m'malo mwake, miyendo iyenera kubweretsedwa palimodzi.
3. Kusintha kwa miyendo.
Kuyambira phazi mpaka phazi: Njira yolumpha iyi imafanizira kuthamanga m'malo mwake. Tengani mosinthana kudumpha poyamba ndi mwendo umodzi, kenako pamzake.
Kukweza bondo: chimodzimodzi zolimbitsa thupi "kuyambira phazi mpaka phazi", apa zokha ndizovuta podziwa kuti ndikofunikira osati kungodutsa chingwe, koma kukweza bondo m'chiuno. Zochita izi zimaphunzitsa bwino minofu yam'mimba.
Yenda: Kugubuduzika kuchokera kuphazi mpaka phazi, kudumpha chingwe pangodya zing'onozing'ono. Ntchitoyi imayambitsa mgwirizano komanso kukhazikika.
