Jigila gudu 3x10: yi dabara, amfani ga general jiki ci gaba

Ilimin motsa jiki a matsayin makaranta batu ne zuwa cikakken ci gaba da m yaro ta jiki. Abin baƙin ciki, jihar na kiwon lafiya na dalibai ne m. Alal misali, girma kudi na kullum cututtuka na siffofin daban-daban, gyarawa hanyar rayuwa take kaiwa ga samuwar wuce haddi nauyi. 'Yan mutane fahimtar muhimmancin jiki ci gaba, amma saboda na farko cajin da safe ne ba kawai iya gaisuwa, amma kuma inganta jini wurare dabam dabam, kunna jiki da kuma ba ƙarfi don kammala aikin ga rana. Kuma wadannan ba su komai kalmomi, ba da dalili mai lafiya salon, wanda mafi yawan mutane watsi, waving da misali "Ba ni da lokaci." Wannan shi ne hakikanin gaskiya. Mutane su ne mafi yawa m da kuma shiga jiki aiki ba so. Daga wannan - m cuta da kuma gajiya da cewa tsoma baki da jin dadin rayuwa.

Amma baya ga gymnastics. Elementary darussan iya ƙwarai shafi jiki ta ayyukan. Wajibi ne a magance su akai-akai ko a kalla sau da yawa a sati.

Jiki da al'adu da halaye

A makaranta shirin ga dukan zamanin da binciken ya hada da mutane da yawa nagartacce a guje guje, kazalika da tafiyar da} wallon kwando, da wasan volleyball da sauransu. A gaskiya ma, azuzuwan da ake gudanar a cikin ra'ayi na data kasance kayan aiki da ya dace wuri. Saboda haka, da na sama halin da ake ciki a mafi kananan garuruwa makarantu kaico. Wani wuri mafi alhẽri, wani wuri muni, amma ba da ma'ana. Just alaka ilimin motsa jiki da kuma yara, da kuma malaman ƙyãma. Su koma ga wannan a matsayin wani darasi, inda za ka iya zama da kuma yin kome. Babu wanda yake so ya gudu da kuma gumi, amma har yanzu son zama siriri kuma kyau. 'Yan mutãne sun yi zaton sauki jigila gudu, kayan aiki yi wanda quite hadaddun, amfani ga horo' yan kwallon, boxers, karatekas.

Wannan ci gaban da vestibular na'ura, da daidaituwa na ji, dexterity. Ko da yake, a gaskiya, da shi ya dubi sauki - gudu daga daya batu zuwa wani sau da yawa. Tare da abin da wahala, shi za a iya gane idan muka yi la'akari a cikin daki-daki, ga misali, da jigila gudu 3x10, dabara na wanda shi ne saba wa mafi yawan sakandare makarantun dalibai.

Features na jigila gudu

M, amma wasu mita 100 da aka ba da yawa sauki fiye da jogging 3 sau 10 makarai. Wannan shi ne saboda da motsi a lokacin motsa jiki. A wani gajeren stretch na dalibi dole ne bugun sama, rage gudu, ta shãfe ƙasa (Lines, jima'i, shigen sukari), juya da kuma aikata shi a 'yan more sau.

Wannan shi ne wani gagarumin nauyi a jiki, musamman da zuciya, huhu. Wannan exhausts tsokoki. Shi ne traumatic, amma yana da amfani ga jini wurare dabam dabam, daidaituwa. Amfani da zafi da jigila gudu 3x10, tushen dabara wanda alama duk na farko, za ka iya cimma da yawa. Amma wajibi ne a koyar da yara yi da motsa jiki daidai da kuma gyara shi a yi.

The aka gyara na motsa jiki "jigila gudu"

M kunshi dama abubuwa.

1. Shiri:

- tabbatar da dalilin da nesa, da zabi na wuri, da wuri layout.

- dumi-almajiri m bayani, zanga-zanga na yi ta misali.

2. Kisa:

- a kai fara.

- taqaitaccen lokaci don hanzarta.

- hanawa tare da bukatar taɓa ƙasa, da line, ko karba wani shigen sukari.

- sokewa ta wajen latching matakai amfani a kwallon kafa, kwando.

- koma zuwa masomin hanya daya.

Musamman da hankali gama

Running karshe kafa, da dalibi ba yana bukatar birki, domin zai gaggauta habaka da sauri a gama. Don fara da, a matsayin gabatarwa don gudanar da wannan darasi, shige da wata al'ada jigila gudu 3x10. M iya Bayan haka, yana yiwuwa ya sarrafa. A matsayin wani zaɓi za a iya kara yawan segments - 5x10, 10x10, kara girman kashi kanta ko kara gudu da baya (ga mafi gogaggen 'yan wasa).

Duk abin dogara a kan motsa jiki da jini na daya wanda ya yi aikin wani darasi a kan hadarin rauni daga yarda da aminci dokoki da na mutum hasashensu, manyan batun "jiki al'ada". Jigila gudu shirin dukan jikin mutum, amma zai iya sa tsanani lalacewar da ƙafafunsa, hannaye da sauran sassan jiki.

nagartacce

Hakika, cewa a matsayin wani ɓangare na ilimin motsa jiki batu ya kamata a kiyasta kuma jigila gudu. Standards bambanta da aji da kuma jinsi na dalibai. 3x10 jigila gudu, da aiwatar da abin da kayan aiki rinjayar da motsa jiki lokaci, bayar da wadannan jagororin:

Kullum magana, domin kowane daga cikin uku segments ya kamata a ciyar a kan talakawan babu fiye da uku seconds. Nine seconds ƙara da jimiri na jikinka don inganta jini wurare dabam dabam da kuma ƙarfafa tsarin na rigakafi.