Ho na le ho ikoetlisa 'meleng,' me ho na le li-gymnastics tsa psychophysical. Tabeng ena, re fana ka maikutlo a hore u itsebe ka khetho ea bobeli, e leng ka litlhahiso tsa mahlo tsa tsosoloso ea Tibetan.
Phello ea li-gymnastics tsa kelello ke ho eketsa bacha, bophelo bo botle le botle, ka hare le ka ntle.
Pele o qala ho ikoetlisa ka tsela e rarahaneng, leihlo la ho tsosolosoa, ipolele ka boitsebiso boo u bo batlang ho tsoa lihlopheng tsa hau - bophelo bo botle, botle, pholiso.
Mekhoa e mehlano ea ho ikoetlisa ea leihlo la tsoalo-pele - ena ke karolo ea motheo ea mokhoa ona. Boikoetliso ba botšelela bo lokela ho etsoa boemong bo phahameng haholo.
Liketso tsohle tsa ho tsosolosa li etsoa ka makhetlo a mararo ho isa ho a 5, 'me li eketsa likarabo tse peli beke le beke. Kahoo, o hloka ho fihlella ho pheta-pheta 21. Ke feela ka boikoetliso bo tšeletseng ba baitlami ba Tiberike, leihlo la tsosoloso le hloka ho fihlella ka nako e khutšoanyane habeli, ha e sa le joalo.
Ka mor'a ts'ebetso ea pele ea moferefere, u tla ikutloa u le matla le ho nyakalla. Leihlo la tsosoloso le loketse basali ba nang le lilemo tsohle, ho phela hantle 'meleng le' meleng. Tabeng ena, re sebetsana le li-gymnastics, tse se nang li-contraction.
Ntho e ka sehloohong eo u ka e finyellang ke kamehla. Ho pheta-pheta li-21 (le ho pheta-pheta li-9 tsa li-exerciso tse 6), u se ke ua leka ho etsa le ho feta, sebetsa ka boleng 'me u etse li-gymnastics letsatsi le leng le le leng. Lebella melemo le liphetho tse bonahalang li ka etsoa feela letsatsi le leng le le leng ntle le tse ling.
Boikoetliso
- IP - e eme, maotong a mahetla ka bophara, matsoho a phahamisitsoeng ka mahlakore ho ea boemong ba mahetla. Ka lehlakoreng le letšehali, ka tlase. Qala ho potoloha ka ho lekaneng ho le joalo - 3 lehlakoreng. Ha re qeta ho qhaqha, re otlolla matsoho ka pel'a sefubeng, re ba hatella ka marang-rang, re hula monoana o moholo holimo - re lebisa tlhokomelo ea rona maotong a maoto.
- Re robala maotong a ka morao, re otlolla matsoho, re theohela fatše. Re exhale, ka ho inhalation, re kenya sekhahla sefubeng, re phahamise maoto ka bobeli holimo. Re theosa hohle, ho kenyeletsa le morao hloohong. Ebe joale re hatella lesea la rona hape, re phahamise maoto.
- Re khumama, re lebise tlhokomelo. Re beha menoana ea rona menoaneng, matsoho ka tlas'a menoana, re ikitlaetsa, re phefumoloha. Ha re phunyeletsa re khutlisetsa hlooho ea rona, re otlolla lesoba la rona, re bulehile mme re ba ka borokho bo halofo. Ha re tsoa pululo re khutlela ho FE, ka ho phunyeha - re bulela borokho ba halofo.
- Re lula fatše, maoto a otlolla pele. Matsoho a apara fatše, menoana e e-ea pele, re itšetleha ka rona, re etsa phomolo e feletseng, re otlolla likopi tsa rona, re fetisetsa boima ba 'mele maotong a rona. Re otlolla holimo - mapolanka, letheka, 'mele o tšoana le fatše, maoto a khumama ka mangole, matsoho a otlolohile. Ha re tsoa phalong re khutlela IP re lutse fatše, ka ho phallela re otlolla holimo.
- Re theola mpa ea rona, matsoho a otlolohile, boima ba 'mele matsoho, maoto a otlolloa likoseng. Phaliso ea metsi - re hatella sefuba sefubeng, ka ho inhalation re phahama pelvis holimo, re khumama ka morao, re otlolla maoto. Re fihla fatše ka maqhubu, le pelvis holimo. Re khutlela IP - re theoha pelvis, re lahlela hlooho ea rona - ho hlaphoheloa, ka pululo e re phahamisang holimo.
- IP - e eme, e phefumoloha, e hula sopho e entsoeng ka letsoho, e ntan'o hlakola ka molumo, e behe matsoho lethekeng. Ka morao ke ntho e bataletseng, re kenya mochine oa rona ho rona. Etsa phomolo e feletseng, ha ho se na moea, u lokela ho hula ka mpeng "ho e pata" ho ea ka lethekeng. Re phahama ka mpa e sutumelitsoeng ho phefumoloha ha moea, matsoho ka lethekeng, monoana o hatelloa ho oona. Re ts'oarella ka nako e telele kamoo ho khonehang, joale re phefumoloha 'me re otlolla mahetleng a rona.
Tlhōrō ena e ka tšoana le methapong, mme li-gymnastics tsa mantsiboea - tsohle li itšetlehile ka biorhythm ea hau. Haeba leihlo la ho tsosolosoa lea u matlafatsa - etsa joalo hoseng, haeba le khutlisetsa hape le ho thusa ho sebetsana ka katleho le lefu la boroko-etsa mantsiboea pele ho robala.