Ho ikoetlisetsa bolo

Boto e kholo ea gymnastic kapa fitball ke ts'ebetso ea lingaka tsa Switzerland tse ileng tsa e sebelisa bakeng sa ho tsosolosa bakuli. Kajeno re sebelisa li-exercises ka bolo, haholo-holo bakeng sa tahlehelo ea boima ba 'mele.

Ho ikoetlisa kamehla ho 'ona ho tla ba le boikutlo bo nepahetseng bakeng sa mochine oa khatiso, mesifa ea letheka, likoti, maoto, matsoho le morao. Eo ke - 'mele oohle. Ho phaella moo, ho ikoetlisa ka bolo ea lirapa ho sebelisoa ho koetlisa moimana hore a hlahise mesifa ea pelvis e nyenyane, le ho phekola batho ba nang le mafu a tsamaiso ea mesifa.

Boikoetliso

Re tla ba le sebopeho se rarahaneng sa ho ikoetlisa ka bolo e le hore e hōle hantle tšimong ea mpa.

1. Re totobatsa li-forearms, re khabisa pakeng tsa maoto, re khumama ebe re otlolla maoto ka pululo. Re etsa makhetlo a 8 ho isa ho a 16.
2. Ka mor'a moo, tšoara bolo ka maoto a otlolohileng a mokotla 'me u etse ho otloloha ka ho le letona-ka ho le letšehali. Re etsa makhetlo a 8 ho isa ho a 16.
3. Koetliso e latelang e nang le bolo e kholo ke e kholo: re laola 1 mme re laola 2 hape ka makhetlo a 8-16.
4. Re theola bolo fatše, re robala ebe re beha maoto a rona ho eona. Mahlakoreng a mangole ke 90 ⁰, matsoho ka mor'a hlooho, re etsa hoo e ka bang ka makhetlo a 24.
5. Kenya ho sotha ho le letona - ka ho le letšehali. Phefumoloho ka holimo.
6. Re fetola phetoho ea 'mele ka ho sotha.
7. Re otlolla maoto, maoto holim'a bolo, re phahamisa pelvis ebe re emisa lintlha tse 8. Re theoha ka pululelo, re e-na le pululo eo re e phahamisang, mme re phahamisa leoto le letona - re lokisa boemo ka litlaleho tse 8. Re theola pelvis le maotong fatše, re kenya letsoho, re fetela holimo ebe re pheta leoto le letšehali.
8. Tšoaea bolo pakeng tsa maoto, matsoho hammoho le 'mele, etsa litlhōrō ka maoto a otlolohileng. Nyeoe e hatelitsoe ka thata-thata fatše, re etsa makhetlo a 16.
9. Ho qabella - re fetisetsa bolo ho tloha maoto ho ea ho matsoho le ka tsela e ts'oanang. Re etsa makhetlo a 16.
10. Etsa hore maoto a otlolohe, bolo e pakeng tsa maoto, matsoho mahlakore, ho sotha - re theola maoto le bolo ka ho le letšehali, re khutlela bohareng le ka ho le letona.
11. Re phahamisa maoto ka bolo e otlolohileng, re khelosa ka ho le letona le ka ho le letšehali.
12. Theha ka lehlakoreng, bolo e phunyeletse pakeng tsa maoto, ho hatisoa ka forearm e ka letsohong le letšehali. Phahamisa maoto a otlolohileng holimo. Joale re nka maoto a otlolohileng morao le ka morao. Re boloka maoto ka boima ka lintlha tse 8.
13. Re fetola lehlakore. Re pheta boikoetliso ba 12. Koetliso ka 'ngoe e etsoa ka makhetlo a 8 -
14. Re fetola mahlakoreng, ho hatisa lengole le letona, phomola ka lehlakoreng la bolo. Re phahamisetsa leoto le letšehali 8 ho isa ho makhetlo a 16, ebe re le lokisa le ho etsa hore ho nyoloha holimo holimo feela. Re qaqisa ho khutlela morao. Re pheta hape-ups, ripples, ka lehlakore. Re boloka leoto le otlolohileng ka pele ebe rea le phahamisa, rea le qeta ebe lea le nka ka boima ba 'mele.
15. Re fetola mahlakoreng ebe re pheta leoto le letona.