Ivili le-gymnastics iyimimoya efikelelekayo evumela ukuba ulayishe kakuhle imisipha yamaphephandaba . Ukudibanisa kwayo kwenza kube lula ukuqhuba uqeqesho nakwiimakamelo amancinci. Kukho ukusetyenziswa okuhlukeneyo ngesondo lokuzivocavoca, elisebenza ngokufanelekileyo kwimisipha kwaye linike umphumo kwithuba elifutshane.
Ukuzivocavoca ngesondo lokunyathelisa abafazi
Ukuzivocavoca ngevili, umthwalo awukho kuphela kumaphephandaba, kumatye , kodwa nakwiimisipha yemilenze, iingalo kunye nomva. Ngeeklasi eziqhelekileyo, ezi zihlandlo ezi-4-5 ngeveki, emva kweenyanga 1-1,5. ungabona umphumo omuhle. Kubalulekile ukugcina isigqi sokuphefumula kwaye, xa ugqugquzela umzimba, kufuneka uvuselele, kwaye xa ubuyela kwindawo yokuqala, qalisa. Unokuqala ngamaxesha angama-10-15, kwaye ke, umthwalo kufuneka unyuke.
Ukuzivocavoca ngevili kunye nezicwangciso zokushicilela
Masiqale ngomsebenzi oqhelekileyo, obizwa ngokuba yi "classical", okubandakanya ukubetha. Yima emadolweni uze uthathe i-roller ngezandla zombini. Kancinci kancinci, chukumisa i-roller phambili de ukuba umzimba uphelele ukuma kwindawo engqambileyo. Zama ukuya ngaphantsi kunokwenzeka, kodwa ungathinti umgangatho ngomzimba. Vala indawo kwaye, ukukhupha, ubuyele kwindawo yokuqala.
Inkqubo yokwenza izivo zokuzivocavoca ngesondo lokunyathelisa:
- Iinyawo kufuneka zizinze kwiindawo zokuhamba, kwaye izandla zihlala phantsi. I-Roller roll isondele ngokukhawuleza kwizandla, ngelixa iintendelezo kufuneka zibe kwinqanaba elifana namagxa. Emva koko ugqithise isondo, uthathe indawo yebha, kwaye uphinda kwakhona.
- Umsebenzi olandelayo ngevili ngokuphathelele kwimisebenzi yokushicilela i-oblique muscle. Yenza imilenze kwivili kwaye uhlale emva kwakho. Ukuphakamisa inxalenye esemgangathweni yomzimba, ukwenza iinguqu kwaye uqondise ibhokhwe kumadolo ahlukeneyo.
- Yima kwi-bar, imilenze igxininiswe kwivili. Yenza ivili ngokuya kuwe, ukuguqa ngamadolo, uze ubuyele kwindawo yokuqala.
- Ngomsebenzi olandelayo ngevili lomdlalo lokushicilela, uwubeke emadolweni, ubambe ivili. Okokuqala, qhubela phambili ngelivili, uze uhambe kwaye ulungile, njengokungathi udweba imimitha emithathu evela kwindawo enye. Iziqhubu mazibe zimile.
- Ukusebenzisa okulandelayo ibar. Beka izandla zakho kwivili kwaye ulibeke phantsi kwesifuba sakho. Gcina kule ndawo ixesha elide ngangokunokwenzeka.
- Vuka ngokukhawuleza, uthathe isondo, ugobe uze uqale phambili. Phambi kokuba umzimba uphendule kwaye awwamkeli isikhundla se "bar".