Rymthmic gymnastics. Tushen ka'idoji.
Menene wannan? Rymthmic gymnastics samo asali daga gymnastics da anaerobic exercises. Har ila yau, wasan kwaikwayo na rhythmic da aka sani a ƙarƙashin kalmar "ƙarfafawar karfafawa." Bai bukaci kayan wasanni ko gym. A farkon bayyanar wasan gymnastics, ta shahararsa iri ɗaya, a cikin maza da mata, amma a lokacin da mafi ƙanƙanta jima'i daidaita shi.
Ayyukan motsa jiki na rhythmic su ne ƙwarewa masu sauki da aka tsara don kungiyoyi masu tsoka daban-daban ba tare da amfani da wasu hanyoyi ba (misali, dumbbells). A matsayin nauyi a kan tsokoki, ana amfani da nauyin jikin. Dalilin gymnastics shi ne, jiki, ƙungiyar muscle, godiya ga kayan aikin musamman, yana da rinjayar da taro na jiki.
Jikinmu na musamman ne a hanyarsa. Kowannenmu yana da nau'i na aiki. Mun gode wa gymnastics rhythmic, ƙarfin muscle yana ƙarfafa da kiyaye, da kuma ingantaccen jiki shiri inganta. Ayyuka a cikin gymnastics rhythmics ci gaba da zama a cikin kyakkyawan yanayin ba kawai siffofin waje, amma kuma yana da tasiri sakamako a kan aikin zuciya da kwarangwal ƙugiya. Rigar hankali a lokacin motsa jiki ta wannan gymnastics yana taimakawa wajen karfafa zuciyar tsoka, wanda zai rage hadarin cututtukan zuciya na zuciya.
Ayyukan wasan motsa jiki na rhythmic.
Shirin gymnastics yana da kyau sosai kuma yana da tasiri. Za a iya amfani da wasu ƙananan gwaje-gwajen ne kawai ga ƙungiya ɗaya na tsokoki. Alal misali, ƙwallon ƙafa yana shafar tsokoki na thighs da buttocks, tayar da ƙafafu daga ƙasa yana goyan bayan tsokoki na ƙananan manema labarai. Na gode da hotunan wasan motsa jiki, ƙarfin hali ya bunkasa, ƙarar ƙwayar tsofaffin ƙwayar mikiya yana kara karuwa. Domin mota don zama al'ada, ana bada shawara don canza ayyukan.
A lokacin da ake yin wasan motsa jiki, dole ne a la'akari da jerin ayyukan, raka'a, lambar da kuma hanyoyin aiwatar da kisa. Don ƙarin fahimtar aikace-aikace, zaku iya amfani da kiɗa, yana da tasiri mai tasiri akan halin mutum, wanda yake da muhimmanci a lokacin yin aikin. Har ila yau, kiɗa yana taimakawa wajen kiyaye rudin. Kafin ka fara, tabbatar da yin wani motsi (dumi-daki) don shirya tsokoki.
Bayan "warming up" na ƙwayoyin tsoffin ƙwayoyin tsoka - dumi-daki, ƙwarewa na biyo baya biyo baya. Kowane ɗalibai dole ne a yi akalla sau 5 tare da numfashi na minti 3. Bayan lokaci, ana iya ƙara yawan adadin.
Wasu daga cikin abubuwan da suka dace na gymnastics na rhythmic:
- Squats. Gungura a kan nisa na kafadu, makamai daidai da kasa, baya madaidaiciya. Mai sauƙi, kamar yadda zai yiwu, zauna, yayin da hannuwanku ya kamata su kasance a layi daya zuwa ƙasa. Yarda da wuri na fara kuma maimaita aikin. Har ila yau, ana iya yin motsa jiki tare da kafa kafa kuma yana ci gaba. A lokaci guda hannayen suna ci gaba. Wadannan darussa suna taimakawa wajen ƙarfafa tsokoki na tsutsoro da cinya.
- Juyawa gwiwa. Jirgin tare tare. Sa hannunka a gwiwoyi. Sannu a hankali fara juya jigon gwiwa gwiwa a daya hanya (clockwise), sa'an nan a cikin kishiyar shugabanci. Lokacin juyawa a daya shugabanci bai wuce fiye da minti daya ba.
- Yi tafiya a wuri tare da canje-canje a matsayin hannun da ƙafa. Tsaya tsaye, kafa ƙafafunku kamar yadda ya kamata, hannuwanku a sassan. Lokacin da ka yi tsalle, yi kokarin yada kafafunka yadda ya kamata. Yana da kyawawa don tofa hannuwanku a kan ku a lokaci guda. Land a wuri na farawa.
Ka'idojin ka'idojin lokacin da aka yi.
Ba a bada shawarar yin motsa jiki a kowane hali ba don hana dakatarwa da katsewa, kuma ba a gama ba. Don cimma sakamakon mafi kyau, kullum suna yin kisa akai-akai. A cikin kwanakin farko na aikin, an bada shawarar sake maimaita aikin a kalla sau 5. Aikin motsa jiki na cigaba da ƙaruwa zuwa 25-30 hanyoyi.
Babban manufofin aikin yi.
- Ƙungiyoyin farawa da ƙarami, dangane da ƙimar shirinka. A hankali, zaka iya ƙara yawan hanyoyi, ƙwarewar gwaje-gwaje da kuma tsawon lokacin aiwatarwa.
- Dole ne a gudanar da kundin yau da kullum don kyakkyawan sakamako da kuma nasarar da za a cimma. Wani banda zai iya zama ƙarfin ƙarfin zuciya, lokacin da ya sake dawo da yanayin, ya kamata ya ci gaba da karatu.
- Dakin da ake gudanar da shi ya kamata ya kasance mai kyau, hasken haske, mai tsabta, lafiya, sanyi. Ƙasa dole ne matakin.
- Domin azuzuwan, ana buƙatar kayan ado mai dadi, wanda aka shimfiɗa sosai kuma baya tsangwama, yayin yin motsi a ƙasa, yana da muhimmanci a saka mat.
- Dole ne a yi wasan kwaikwayon daga sauki (na asali) zuwa mafi haɗari, idan ya cancanta, tambayi koci ko abokin tarayya don taimaka maka.
- Dole ne numfasawa daidai kuma a hankali. Idan kuna so ku sha, ku kashe ƙishirwa.
- Idan a lokacin kundin da kake jin ciwon kai, rashin ƙarfi na numfashi, rashin hankali, dakatar da yin motsi nan da nan.
Rymthmic gymnastics yana da yawa abũbuwan amfãni:
- da yiwuwar yin horo a kowane wuri;
- horarwa a kowane lokaci;
- don darussan babu bukatar ƙarin kayan wasanni da kudi don biyan kuɗi zuwa kulob din dacewa;
- Rymthmic gymnastics wani kayan aiki mai mahimmanci wajen kula da ciki;
- horo yana taimaka wajen ƙarfafa tsokoki da sautinsu;
- taimaka wajen inganta lafiyar lafiya;
- ɗalibai suna baka damar samun kyakkyawan yanayin jiki na dogon lokaci.
Tare da dukkanin waɗannan dalilai, zamu iya lura kawai guda biyu:
- Ba shi yiwuwa a tsara juriya, tun da juriya shine jikinka;
- iyaka yawan adadin.
Rymthmic gymnastics ba kawai mai kyau bambance-bambance na goyon bayan jiki a cikin jiki mai kyau jiki, amma damar da za su rage hadarin cututtuka da zai iya haifar da sakamako mai ban tsoro.