12 Njira Zopangira Maonekedwe Okhumba

Kotero, inu munaganiza zopita nawo masewera, koma simukudziwa kumene mungayambe! Chilichonse chiri choyambira chokha. Ndi masewero 12 ophweka, mukhoza kudzibweretsa nokha ndikuthandizira zotsatira.

Ndipo chofunika kwambiri - simukusowa kugula zolembera ku masewera olimbitsa thupi.

Pa makalasi awa simukusowa zipangizo zamakono kapena zipangizo. Zochita zimenezi zimagwiritsidwa ntchito mozama za kulemera kwa thupi lanu, ndipo mukhoza kuzichita pafupifupi kulikonse.

Zovuta zolimbitsa thupi ndizovuta kwambiri kwa mphindi 30, mothandizidwa ndi mphamvu yokha. Maphunziro oterewa amathandiza kukhala ndi mawonekedwe abwino kwambiri popanda kupita ku masewera olimbitsa thupi. Chinthu chachikulu ndicho kudziwa njira yoyenera yogwiritsira ntchito masewero olimbitsa thupi ndikutha kuwaphatikiza moyenera pamaphunziro a mphindi 20-30.

Musanayambe, yesani ntchito yabwino ndi yozama kuti zotsatira zisakuyembekezereni! Ndipo kumbukirani: ndi bwino kuchita pang'ono ndi zabwino kuposa zambiri ndi zolakwika!

1. Push-ups.

Njira yowonongeka:

1. Ikani mikono ndi miyendo yanu pambali paphewa padera.
2. Gwiritsani thupi lanu pamalo "lath". Thupi lanu liyenera kupanga mzere wolunjika kuchokera ku korona kupita kuchuuno.
3. Sungani khosi lanu molumikizana ndi mapewa anu.
4. Panthawi yokakamizika, yesetsani kusunga ziwalo zanu pafupi ndi thupi lanu.

Zolakwika zofanana:

1. Matako anu sag kapena amawonekera.
2. Mutu wanu ukuleredwa kapena wapotoloka.
3. Mapewa anu nthawi zonse amakulira kumapewa.

Pezani zochitikazo:

Kuti mukhale wotetezeka kwambiri, yonjezerani mtunda pakati pa mapepala anu.

Oyamba kumene amatha kupanga mapulaneti pamalo pomwe mabondo ali pansi. Mwanjira imeneyi, nkofunika kuyang'anira kusungidwa kwa mzere woongoka ndi kumbuyo.

2. Planck.

Njira yowonongeka:

1. Ikani mikono yanu pafupi ndi phazi kapena pang'ono.
2. Sungani matako anu.
3. Yesetsani kusunga thupi lanu molunjika kuchokera pamwamba pa mutu wanu mpaka kumapazi anu.
4. Sungani makina osokoneza mimba.
5. Sakanizani chinsalu chanu.
6. Konzani maso anu pansi kapena m'manja mwanu.

Zolakwika zofanana:

1. Matako anu sag kapena amawonekera.
2. Mutu umakwezedwa mmwamba.
3. Thupi lanu liri mu malo otere kuti simungathe kuyenda molunjika.

Pezani zochitikazo:

Oyamba kumene amatha kusunga bar kupatula nthawi yofunikira.

3. Phiri lolemekezeka.

Njira yowonongeka:

1. Landirani malo ovuta.
2. Bwerani mawondo anu ndi kuyika mapazi anu pambali pa mapewa anu, zala zanu zikulozera patsogolo.
3. Limbikitsani minofu ya m'mimba.
4. Sungani zidendene zanu pansi ndikukweza m'chiuno mwanu.

Zolakwika zofanana:

1. Yang'anani minofu yako ya m'mimba. Ayenera kukhala ovuta.
2. Yesetsani kukweza mapepala pamwamba pake. Msana wanu sayenera kugwedezeka.

4. Kuukira kwa kangaude.

Njira yowonongeka:

1. Landirani malo oyambirira kuti mukankhe.
2. Lunge ndi phazi lamanja kumbali yanja lamanja.
3. Landani phazi lonselo.
4. Bwererani ku malo oyamba.
5. Bwerezani zomwezo ndi mwendo wina.
6. Yesani kugwira malo apamwamba.

Zolakwika zofanana:

1. Mapewa anu akusunthira kuchoka ku mzere wa manja anu.
2. Mchuuno mwako

5. Ndodo ndi thonje.

Njira yowonongeka:

1. Tengani malo oyambira a bar.
2. Ndi dzanja lanu lamanja, musakhudze mbali yamanzere.
3. Bwererani ku malo oyamba.
4. Bwerezani ndi dzanja lina: dzanja lamanzere kumapazi akumanja.
5. Yesetsani kusunga malo oyenera a bar, poyesa kumeta mimba ndi minofu.

Zolakwika zofanana:

Mumanyamula mphamvu yokoka ya thupi lanu mutanyamula thonje.

6. Masewera.

Njira yowonongeka:

1. Ikani phazi lanu phale limodzi. Kuti mukhale ndi mphamvu yaikulu, m'lifupi mukhoza kuchepetsedwa.
2. Tsegulani zala zala za mapazi anu. Izi zidzasunga malire.
3. Lembetsani ndikuyesera kubweza msana wanu.
4. Yang'anani patsogolo ndi pang'ono pang'ono.
5. Mabondo anu ayenera kukhala ogwirizana ndi zala za mapazi anu.
6. Kodi masewerawa ndi ozama kwambiri?

Zolakwika zofanana:

1. Maondo anu musayende molunjika ndi masokosi pamene mukuwombera.
2. Mumagwadira mkati.
3. Kwezani zidendene zanu pansi.
4. Tumizani kulemera kwa thupi kwa zala zala.

Pezani zochitikazo:

Oyamba amatha kugwedezeka mwamphamvu monga thupi lawo limawalola. Ngati ndi kovuta kuti mumve kapena musamve bwino mukakwera, yesani kusintha masewerawa.

7. Lunge yotsatira.

Njira yowonongeka:

1. Yambani.
2. Tengani phazi kumbali, kutumiza thupi lanu kulemera kwa phazi ndi chidendene.
3. Yesetsani kuchita zonse zomwe zingatheke.

Zolakwika zofanana:

Maondo anu akugwa kuchokera mu mzere wa masokosi anu.

8. Squat ndi kulumpha.

Njira yowonongeka:

1. Pangani squat. Chiuno chanu chiyenera kukhala chofanana pansi.
2. Msana wanu uyenera kukhala wolunjika.
3. Pamene mukugwedeza, sungani manja anu kutsogolo kwa inu, ndipo pamene muthamumpha, muwafikitse kumbuyo kwanu.
4. Gwiritsani ntchentche mokweza momwe mungathere ndi kutuluka.
5. Yesani kuti mupite mofatsa.

Zolakwika zofanana:

1. Maondo anu akugwa kuchokera mu mzere wa masokosi anu.
2. Pa masewera, mumatumiza thupi kulemera kwa masokosi.

9. Madontho ndi kulumpha.

Njira yowonongeka:

1. Yesani kugwirako bondo pambali ya 90 digiri.
2. Pangani patsogolo kwambiri. Gondo lanu lakumbuyo lisagwire pansi.
3. Miyendo yanu iyenera kukhala yoyenera.
4. Yesetsani kugawa molemera pakati pa miyendo yam'mbuyo ndi yam'mbuyo kuti mukhale oyenera.
5. Pangani jumpha: mwendo wakutsogolo umabwereranso, ndipo mwendo wam'mbuyo umalowe m'malo amodzi.
6. Yang'anani manja anu: kutsogolo kumayenda kutsogolo, mwendo wotsutsa umapangitsa kuti pakhomo likhale kumbuyo.
7. Yesetsani kuti mupite mwachikondi.

Zolakwika zofanana:

Bondo lanu limakhudza pansi.

Pezani zochitikazo:

Oyamba kumene angapangitse zachiwawa popanda kulumpha.

10. Ponyani pa mwendo umodzi.

Njira yowonongeka:

1. Yambani.
2. Limbikitsani kuthamanga kwa m'mimba.
3. Muzigawa molemera wanu.
4. Lembetsani pansi ndi kukweza phazi lanu kumtunda. Sungani masokosi anu akuyang'ana pansi. Yesani kugwada mochepa.
5. Bwererani ku malo ofunikira pogwiritsa ntchito chingwe chothandizira.
6. Yesetsani kusokoneza minofu ya khosi, sungani mutu wanu.

Zolakwika zofanana:

1. Mukamayendayenda, mumayesa kufika pansi pambali panu, zomwe zimayambitsa nsana yanu. Onetsetsani kuti msana wanu nthawi zonse umakhala wowongoka, ndipo mphamvu yokoka imakhala pakati pa m'chiuno.
2. Mukamayenda, mumakhudza pansi.
3. Pa nthawi ya kukoka, mumasintha miyendo pambuyo pa kubwereza. Mphamvu yaikulu ya masewero olimbitsa thupi ingatheke kupindula ngati mutasintha mwendo wanu pambuyo pa njira iliyonse. Yesetsani kugwira ntchito mwendo umodzi, ndiyeno.

11. Pewani kumbuyo.

Njira yowonongeka:

1. Tengani malo oyimirira.
2. Tengani sitepe ndi phazi limodzi kumbuyo.
3. Yesani kusunga bondo lamtsogolo pambali ya madigiri 90.
4. Yang'anani kumbuyo kwanu: izo ziyenera kukhala zolunjika.
5. Gawani kulemera kwanu pakati pa miyendo ya kutsogolo ndi kumbuyo.
6. Bondo la phazi lanu lakumbuyo lingakhudze pansi.
7. Bwererani ku malo ofunikira, muthamangitse chidendene cha mwendo wakutsogolo.
8. Onetsetsani kayendetsedwe ka manja: kutsogolo kumayendabe, pamene mwendo wotsutsana umapanganso kumbuyo.

Zolakwika zofanana:

1. Inu mumasuntha kulemera kwa mwendo wakutsogolo kwa chala cha phazi.
2. Mukagwa, bondo lanu limasunthira kumbali.
3. Bondo lanu lakumbuyo likugwera mkati.

12. Kupita ku barolo m'manja mwanu.

Njira yowonongeka:

1. Tengani malo oyimirira. Yesetsani kuyendetsa miyendo yanu molunjika.
2. Yambani.
3. Watsamira ndikugwirana ndi manja a pansi.
4. Sungani minofu ya m'mimba. Yang'anani kumbuyo kwanu. Chotsani kuchoka pamalo otsika kupita ku malo osungira. Kenaka pitani manja anu mosiyana.
5. Mafupa anu ayenera kusokonezeka mukamasintha mosiyana.

Zolakwika zofanana:

1. Manja anu pamene akusunthira ku malo apamwamba amapita kupyola malo okankhira.
2. Mchiuno mwanu mumagwedezeka kapena muthamangire kumbali.
3. Iwe umakweza mwinjiro wako wamapewa.

Pezani zochitikazo:

Pomwe mutembenuka kuchoka pa malo otsika kupita ku malo apamwamba, pendani miyendo kuti mukhale osavuta kuti mugwire ntchitoyi ndikukhalabe oyenera.

Malangizo othandizira kuchita.

Kuti mumve kupindula kwakukulu kuchokera ku zochitika zomwe mukuzichita, yesetsani kuphatikiza machitidwe wina ndi mzake kuti katundu pa magulu osiyanasiyana a minofu ndi ofanana. Mwachitsanzo, ngati mumasankha masewero awiri a thupi lapamwamba (zomangira ndi zokopa) ndi machitidwe awiri a m'munsi (mapapo ndi masewera), yesetsani kusinthasintha machitidwe awa ndi wina ndi mnzake: kukankha, mapapo, bar, masewera. Mwachitsanzo, gwiritsani ntchito mawonekedwe otsatirawa kuti muwonjezere zotsatira za maphunziro.

Fomu A.

Chofunika cha mtundu uwu wophunzitsira ndikuti mumagwiritsa ntchito masekondi 30, kupumula kwa masekondi khumi. Kuti mutsirize, mufunikira zochitika zitatu zomwe mungasankhe. Zochita zolimbitsa thupi zonse zimachitika katatu.

Njira yophunzitsira:

1. Kuchita masewera 1: masekondi 30.
2. Mpumulo: masekondi khumi.
3. Kuchita masewera 2: masekondi 30.
4. Mpumulo: masekondi khumi.
5. Yesetsani masekondi 3: 30.

Fomu B.

Phunziro ili, muyenera kusankha masewero 4. Maphunzirowa adzachitika mu magawo awiri, omwe ali ndi zochitika ziwiri. Mfundo yaikulu ndi yakuti muyenera kuchita masewera olimbitsa thupi katatu. Masitepewo akubwerezedwa kasanu ndi kamodzi. Choyamba, mumapanga gawo loyamba la maphunziro kuchokera ku zochitika ziwiri, kenako mupumule kwa mphindi ziwiri ndikupita ku gawo lachiwiri.

Njira yophunzitsira:

STAGE 1.

1. Kuchita masewero 1: 10 kubwereza.
2. Kuchita masewero 2: 10 kubwereza.
3. Bwerezani sitepe 1 nthawi zisanu ndi zitatu.
4. Mpumulo: Mphindi 2.

STAGE 2.

1. Muzichita masewero 3: 10 mobwerezabwereza.
2. Kuchita masewera 4: 10 kubwereza.
3. Bwerezani sitepe 2 maulendo 8.

Fomu C.

Phunziro C, mufunika zochitika 4 zomwe mungasankhe. Chofunika kwambiri ndi chakuti inu muzichita masewerawa nthawi zambiri pa nthawi.

Njira yophunzitsira:

1. Tembenukani pa stopwatch. Chitani maulendo 10 a Zochita 1.
2. Mukamaliza maulendo 10 a Kuchita Zochita 1, yambani kuyendetsa gwiritsirani masewera olimbitsa thupi kwa mphindi imodzi pa stopwatch.
3. Kuyambira pa miniti 1: 10 kubwereza Zochita 2.
4. Mukamaliza kubwereza maulendo 10 a Zochita 2, yambani kuyendetsa gwiritsirani masewera olimbitsa thupi kwa mphindi ziwiri pa stopwatch.
5. Kuyambira pamphindi 2: 10 kubwereza Zochita 3.
6. Mukamaliza maulendo 10 a Kuchita Masewera 3, yambani kuchita masewera olimbitsa thupi kwa mphindi zitatu pa stopwatch.
7. Kuyambira pa miniti 3: 10 kubwereza kwa Kuchita Zochita 4.
8. Khalani ndi mpumulo.
9. Bweretsani kasanu.