Melemo ea Bophelo le Bophelo bo Botle ba ho Slacklining

Ntlafatsa Tsela ea ho Leka-lekana 'me U Thabele Litšeho Tse' maloa

Slacklining: Ke papali e ntseng e hōla e tšoana le ho tsamaea ka thata. Empa ho e-na le mohala oa tharo kapa thapo, u ntse u leka-lekanngoa ha u ntse u e-na le marang-rang a lekanang le a bophara ba lisenthimithara tse peli tse fanang ka bounce e eketsehileng, e kang trampoline.

Litsebi tsa li-slackliners ha li leke feela ho tsamaea ka lehlakoreng, li etsa maqheka-ho fofa, ho sotha le ho itlhahisa moeeng, feela ho khutlela hape holim'a mohala.

Papali e hlahisoang e qetella e shebahala e le setoto sa ho tsamaea ka thata, ho hatakela le ho etsa lintho tse lekaneng, e le hore e be e le 'ngoe feela.

Ka mantsoe a mang, hoa makatsa ho sheba, ebile ho monate ho leka. Ntle ho moo, ho slacklining ho nka ho ikoetlisa, kahoo ke mokhoa o motle oa ho tšela koetliso ha u hloka khefu ho tloha ho ikoetlisa.

Melemo ea Bophelo le Bophelo ba Slacklining

Ha hoa lokela ho makatsa hore ebe ho eme ka lehare la limilimithara tse peli tsa marang-rang a emisitsoeng fatše ho hloka tekano. Seo o ka se hlokomeleng ke hore teka-tekano ke e 'ngoe ea likarolo tsa bohlokoa ka ho fetisisa tse amanang le bophelo bo botle ba' mele, haholo-holo ha u le lilemo li kae. Bokhoni ba ho ikemela ka morao ka mor'a hore u se ke ua hlolloa kapa ua lahleheloa ke botsitso ka mor'a ho nka ntho e boima fatše e ka fokotsa kotsi ea ho oela le ho oela ho amanang le ho oa. Ho slacklining ho molemo haholo ho thusa ho ntlafatsa tekanyetso le botumo ba hau (tlhahiso ea hau ea tlhaho ea hore na 'mele oa hau o kae sepakapakeng le hore na o amana joang le' mele le matla a mang), empa o na le melemo e meng hape:

• Ntlafatso ea Quadriceps e ntlafalitsoeng . Phuputso ea 2015 e phatlalalitsoeng ho Journal of Science le Medicine in Sport e fumane hore tšebeliso ea ho fokotsa ts'ebeliso ea ts'ebetso e fane ka keketseho e kholo ho ts'ebetsong le ho hlophisoa ha mesifa ea quadriceps, empa ka lebelo le tlaase la ho lemoha. Sena se ka lefella nako e kholo nakong ea phekolo e fokolang, haholo-holo bakeng sa bakuli ba hlokang ho kenya letsoho maotong a bona ho ntlafatsa ho hlaphoheloa, empa ba loana le mananeo a utloahalang a le boima kapa a bohloko.

• Ho leka-lekanya ho ntlafatsa le ho ts'oaroa . Feela haeba o hloka bopaki, ho na le bopaki ba saense bo tšehetsang melemo e amanang le tekanyo ea ho slacklining. Phuputso ea 2011 e phatlalalitsoeng ho Scandinavia Journal of Medicine le Science in Sport e fumane hore ha barupeluoa ba etsa likarolo tse ngata tsa ho ruta ka slackline, ba ile ba khona ho fokotsa haholo tsela e sa laoleheng ea lehlakoreng le atisang ho bonoa ka li-newbies. Phuputso ea bona e ile ea fumana ho slacklining ho hatelletse maikutlo a H a sephethephethe sa mokokotlo, e leng se ka 'nang sa fokotsa lisele tse sa laoleheng tse kopanetsoeng tse neng li etsa hore molumo o sisinyehe. Ka mantsoe a mang, boko bo ithutile ho thusa ho thibela li-reflex hore li se ke tsa etsoa ka maqaqailaneng, mangole le maqheka a tlatselitseng ho sisinyeha ho sa laoleheng ha mohala. Phello e bile hore lihlooho tse koetlisitsoeng li ka ema mocheng oa metsotsoana e meng kapa tse fetang tse supileng, ha lithuto tse sa rutehang li sa bone hantle.
• Motse o ka tlaase oa Limbane-Thupelo ea lipapali . Phuputso ea 2015 e phatlalalitsoeng ho Journal of Strength le Conditioning Research e fumane hore basali ba baskete ba basketball ba koetlisitsoeng ka slackline ba ile ba ntlafatsoa tlhahlobo ea countermovement jump (e leng leqheka le lekang la matla moo nako e leng teng moeeng) le setsi sa khatello tlhahlobo (e thusang ho leka-lekana). Ka bobeli, tsena li bontša ho slacklining e ka ba khetho e ntle bakeng sa koetliso ea sefapano bakeng sa papali, haholo-holo lipapaling moo ho hlokahalang matla le bokhoni.

• Puisano ea Sechaba . Ho slacklining ke mosebetsi oa sechabeng. Le hoja ka sebele e ka etsoa e le mong, 'me baatlelete ba phelisana ka bomong, kae kapa kae moo slackline e thehiloeng teng, u batla u tiisitsoe ho bona pokello ea batho ba pota-potileng. Sena ke karolo e itseng ka lebaka la tlhaho ea eona, empa hape e bakoa ke ho fihlella ha mosebetsi ho batho ba lilemo tsohle le maemong a bokhoni. E mong le e mong ea lekang ho nyenyefatsa ka lekhetlo la pele o tla ba ntho e tšabehang ho eona. Kea tseba hore ke ne ke le joalo. Sena se qala motho e mong le e mong ka boemo bo bapalang tšimong le ho bula menyetla ea ho tšeha le ho ithabisa.

Kamoo U ka Qalang Kateng

Tsela e molemohali ea ho qala ke ho qala!

Fumana setsing se nang le slackline (mekhoa e mengata ea ho hloa majoe le mekhoa ea litsebe e ba le eona), kapa u reke ea hau. Hafeela u e-na le moeli le ho fihlela lifate tse seng kae, u ka theha 'me ua qala ka metsotso e seng mekae feela.

Qala Litlhahiso

1. Tsamaea lieta kapa lieta tse nyenyane . Ha u ikutloa u le haufi le mohala, u tla laola tsela eo u tsamaeang ka eona hantle le liphetoho sebakeng sa moeli.
2. Emang pele u tsamaea . Pele o leka ho nka mohato, leka ho fumana tekanyo ea hao ka leoto le leng, ebe le leng. Ha u emisa molaong, kamehla o qala ka leoto le le leng, 'me o tla lekoa hang-hang ho beha leoto la hao lethathamong hape. Hanela moleko! Ho e-na le hoo, ithaopela ho tsamaea ka maoto a tšehetso mme u lebise tlhokomelo ho ho lekanngoa sebakeng.
3. Tsoela pele u phefumoloha 'me u lokolle' mele oa hao o ka holimo . Nka meea e fokolang pele o kena molaleng 'me u etse sohle seo u ka se khonang ho tsoela pele u phefumoloha butle, u thuisa. Ka ho hlakola 'mele oa hao o ka holimo-o tšoere matsoho a hau moeeng, lilomo tsa hao li koalehile' me mahetla a hao a theoha-molumo oa hau o ka tsamaea ka bolokolohi ha u ntse u leka ho boloka sebaka sa hau sa tekano.
4. Sheba pele . Ha u ntse u leka ho sheba fatše slackline, hanela moleko. Ho e-na le hoo, shebile ka pele, kapa bonyane maoto a mabeli ka pel'a hao moleng.
5. Lula mangole a hao a koalehile . Ka ho khumama, o theola setsi sa hau sa khoheli, ho se etsa haufi le mola. Sena se tla u thusa ho boloka tekanyo ea hau, 'me e u beha moetong o mong oa lipapali oa ho bapala ka mokokotlo oa mola.
6. Loantša ho oa . U tla oa molaong. Sena ke se tloaelehileng. 'Me u se ke ua khathatseha, mohlomong u ke ke ua oela fatše-u tla qetella u itokolla le ho ipeha maotong. Empa ha o qala ho oela, leka ho o loantša-leka ka thata ka ho fetisisa ho khutlisetsa botsitso. Sena se thusa ho ruta 'mele oa hau ho etsa liphetoho holim'a fofa e le hore u tle u ntlafatsoe, kapele.
7. Nka mehato e menyenyane le maoto a hao a totobetse pele. Ha o se o itokiselitse ho qala ho tsamaea, o boloka maoto a hao a tsamaisana hantle mme o otlolohile molaong ha o nka mehato e nyane, e serethe ho isa ho tse ling. Mohlomong u tla leka ho fetola menoana ea hau, empa sena se etsa hore ho thata ho tsamaea. E liehang le e tsitsitseng peisong, kahoo e-ba le mamello le ho e boloka. Haeba u hloka thuso, botsa motsoalle hore a tsamaee haufi le uena 'me u tšoere letsoho la hao habobebe.

Lisebelisoa:

Gabel CR,, Osborne J, Burkett B. "Tšusumetso ea 'Slacklining'on quadriceps ts'ebetso ea ts'ebetso, ts'ebetso le matla.' Journal ea saense le meriana papaling , 18 http://www.sciencedirect.com/science/article/pii/S1440244013005082. (1), 62-66. 2015.

Keller M, Pfusterschmied J, Buchecker M, Müller E, Taube W. "Ntlafatso ea postural post after slackline koetliso e tsamaisana le ho fokotsa maikutlo a H." Koranta ea Scandinavia ea meriana le saense lipapaling , http://onlinelibrary.wiley.com/doi/10.1111/j.1600-0838.2010.01268.x/full 22 (4), 471-477. 2012.

Santos L, Fernández-Río J, Fernández-García B, Jakobsen MD, González-Gómez L. Suman OE. "Liphello tsa slackline ho koetlisa ka mor'a ho laola, ho qeta tshebetso, le ts'ebetso ea likokoana-hloko ho bapali ba basball basketball." Journal of Strength & Conditioning Research , http://journals.lww.com/nsca-jscr/Citation/2016/03000/Effects_of_Slackline_Training_on_Postural_Control,8.aspx 30 (3), 653-664. 2016.