Mehahong mokatong ho ikoetlisa 1, 2 le ho 3: gymnastics tsoa sesoleng

Seo ho thoeng ke mokatong ho ikoetlisa - ea mofuta ofe lefisa bakeng sa sesole, re ka boela ho sebediswa e le kamehla Workouts letsatsi le letsatsi.

makgetheng tshebetso

Lenaneo la ho mokatong sesole rarahaneng bontšang 1 le ea 2, hammoho le 3, ke gymnastics le koetliso tsa mabelo. E mong le e ba bona ba o ile a etsa ka litlaleho tse 16. Boemo qalang tsa e mong le e ba mehahong e go tirila Front: heel hammoho, likausi ba arohane ntle, mala matched mangole a otloloha, empa ho se ho gagamalo fepehileng pele matlo 'mele.

Mehahong ba khetholloa ho tloha mong ho e mong e rarahaneng ho kenngwa tshebetsong. Ka mohlala, e rarahaneng ea 3 rarahane ho feta fuluru e rarahaneng bontšang 1 le 2. Picture le tlhaloso ea tatellanong hamorao sehloohong sena e fana ka kutloisiso e hlakileng mohoalotso feela tsa tsona.

Rarahaneng ka tekanyetso

Karolo ea mokatong e rarahaneng bontšang 1 le ea 2 e tla tekolo e le tekanyetso e itseng. Ho na le ka litekanyetso tse itseng bakeng sa ho lekola le mokhoa o nepahetseng oa tshebetso bona. Options tse tšoanang le likhakanyo tsa sekolo - ho tloha "tse hlano" ho "ba babeli":

• babatsehang - tsohle tsa boitlhakiso li phethile ka nepo, ntle le liphoso, seithuti o kholisehile ka liketso tsa hae;
• hantle - ho na le liphoso tse sa reng letho;
• kgotsofatsang - lokang mokhoa oa ho ikoetlisa, ho hloka tshebetso;
• khotsofatsang - bohlokoa liphoso (ho ikoetlisa sa ee lijong tsa kapa a etsa hampe ka botsebi, likarolo eketsa ho tloha ka boeona e).

Rarahaneng mokatong ho ikoetlisa 1

Re amohela ka tshimololang maemo a.

1. Re hula matsoho pele.
2. Tsoha ka menoana ea hao, ba phahamise matsoho hao, hula 'mele oa hae.
3. Siea letsoho tsamaisoe ho theosa le elbows le pulls ka scapula hantle.
4. Re phahamisa matsoho, u ee ka ka senoelong sa tebang a le sebakeng thoracic.
5. Matsoho ka mangole, Squat.
6. Tsoha le nke ho sharply loana e le hore lehlakore le le hanyenyane morao, a qalang a sefubeng.
7. Squat ka matsoho ka mangole (pheta lintlha 5).
8. From qhoma meomo Squat beha batsi ho feta bophara ka mahetla, matsoho ka lebanta la hae.
9. Phathatsa setseng letsoho morao, ho retelehela 'mele.
10. Khutlela boemo ba matsoho tse thekeng ho ea, le otlolohileng 'mele.
11. Bends letsoho la hae le letona ka morao le 'mele le e leng hlooho, sheba letsoho.
12. Khutlela boemo ka matsoho a hae ka lebanta la hae.
13. Tlaase letsoapong, ntle le ho fetola boemo ba maoto ka bophara.
14. Re tsohe letsoapong le matsoho o fetang ka holim'a sharply bakang ntle, ho thoe'ng ka 6.
15. Pheta lintlha 13 - Shebisa fatše.
16. Qhomela nka e boemo ba ka lekhetlo la pele ka hloko.

tatelano 2

Ba le letona, hula ho fihlela ho tloha hloohong ho monoana.

1. Phathatsa matsoho ka morao.
2. Re nyolohela ka menoana ea hao le matsoho ho fihlela abduction.
3. Elbows tsoela fatše.
4. maoto setseng lunging matsoho le letšehali bakang arolang.
5. Re khutlela boemong ba a phuthilweng le elbows le matsoho, tse entsoeng ho mahetleng le (jwalo ka lintlha 3).
6. Lunging maoto le letona ka ho le letona, bakang ba tšoarane ka matsoho.
7. Re khutlela boemong ba a phuthilweng le elbows, matsoho holim'a mahetla le (jwalo ka lintlha 3 le lintlha 5).
8. Ho qhoma beha maoto a batsi ho feta bophara ka mahetla, matsoho nyolohela qhobosheane ea.
9. Etsa sekama le maoto a otlolohile, matsoho dimela ka maoto, ba leka ho qobella 'mele morao ho ea fihla kamoo ho ka khonehang.
10. Ho panya ha leihlo ea tsoelang ka ntle letsoapong le ho tloswa ea letsoho le letšehali morao le mathoasong a 'mele. Retelehela hlooho ea hao haholo, sheba letsohong le letšehali.
11. Khutlela morao ho Shebisa maemo a tšoanang le ka lintlha 9.
12. Re siea ho tswa ho ea letsoapong le ho tloswa ea ka letsohong la hae le letona khutlela mathoasong ea 'mele, sheba letsohong le letona - se bale tlaleho ea 10 ka lehlakoreng le letona.
13. Re khutlela letsoapong la.
14. Re tsamaea ho tloha letsoapong le tokelo ka Squat ka, matsoho, hammoho le mathekeng tšoanang le fatše, hula khutlela, se lekaneng ho theoha.
15. Qhomela tsoa Squat ho: maoto a batsi ho feta mahetleng, matsoho aloft ka letsohong, sheba.
16. Qhomela qalang boemo eme ka hloko.

tatelano 3

E le maemong a fetileng, re amohela boemo eme.

1. Matsoho hula pele.
2. Jerk allot letsoho o fetang ka holim'a ho mahlakoreng morao, a qalang a sefubeng.
3. Ho qhoma tsoela ka ya Squat tebileng, matsoho ama mokatong.
4. Lawko ka bareng: 'mele e otlolloa, ho dele ha e tlohele boima e evenly aba pakeng tsa matsoho le maoto, heel morao haeba ho sutumetsa e leboteng sa bonahaleng.
5. From trims hlahisa leoto la hao le letšehali ho fihlela, hula likausi, retelehela hlooho ea hao 'me u shebe ka ho le letšehali, ho boloka ho leka-lekana ka.
6. Morao koana ka bareng.
7. Phahamisetsa tokelo leoto tsoha 'me a hlooho ea hae ho sheba le letona.
8. Morao koana ka bareng.
9. From trims qhomela morao e be Squat tebileng, nehelana theoha fatse.
10. Qhomela tsoa Squat, maoto a batsi ho feta mahetleng, matsoho ka mor'a hlooho, elbows ho ya mahlakoreng.
11. Lean ho le letšehali, e litsoeng le letšehali ba huleloa fatše, le letona - ka lehlakoreng le fapaneng, ho etsa motsamao wa mmele wa ka sefofane 'ngoe.
12. Tšekamelo ea ho le letona, pheta mekhatlo tsoanang ka a bale litsenyehelo ea 11 - ba huleloa litsoeng nepahetseng fatše.
13. Senola matsoho ho lehlakoreng, ba thellisoe ke makaka tloha eme ka sekama morao, leseli deflection ka lesapo la mokokotlo thoracic, tlaase morao u otlolle ha e tshwerweng bulehileng le hula khutlela.
14. From letsoapong la deflection pele, re huleloa fatše le maoto a otlolohile lohle ntle.
15. Re qhomela ka ntle ho tloha letsoapong, a tšoere ka matsoho a hae ho mahlakoreng morao, 'mele, ho fapana le hoo, bulging pele. Maoto le bona ba huleloa khutla.
16. From qhoma ka leseli nanye le matsoho a otlolla pele, ka morao ho boemo tshimololang.

Ha o batla ho phetha rarahaneng le koetliso ea kamehla, ka nako eo ho tataisoa ho fuoa koetliso lona kakaretso lipapali. Haeba u se secha - nka mokatong rarahaneng bontšang 1, haeba ho na le ke lipapali boiphihlelo - 2 kapa 3.