GIMNASTIKA

GIMNASTIKA, varzishi pagohiruzi, mashqhoi jismonie, ki pagohi, bad az khob ijro karda meshavand. G. organizmro bardam va qobiliyati koriro zud barqaror mekunad. Hangomi khob silsilai asabhoi markazi dar yak holati makhsusi istirohat meboshad. Dar in mavrid kashishi mushakhoi dil, nafasgiri, nerui mushakho va gardishi moeoti bayni boftaho sust meshavand. Badi az khob bedor shudan, angezishi silsilai asabhoi markazi va faoliyati uzvhoi gunogun tadrijan meafzoyad. Ammo ravandi mazkur metavonad duru daroz davom karda, ba qobiliyati kori (ham jismoniyu ham fikri) va holati shakhs tasir rasonad (shakhs khoboludu khastahol va bazan tamomi ruz besabab asabi megardad). Az in ru, mashqhoi jismoni asabhoro faol va omodai kor mesozand.
Baroi varzishi pagohi az majmui mashqhoe, ki bo radio va televizion shunavonida yo namoish doda meshavand, istifoda namudan munosib ast. Agar in kor gayriimkon boshad, khudi shakhs metavonad majmui mashqhoi nisbatan soddaro tartib dihad. Bahri in qoidahoi zerinro ba inobat boyad girift. Har yak mashguliyat boyad qismi ziyodi mushakhoro ba harakat ovarad. Hangomi mashq az sodda ba murakkab va az oson ba dushvor boyad guzasht. Odatan, G.-ro bo rohgardi yo harakati daston sar mekunand. Az rohgardi sar kardani mashguliyat behtar ast, zero hangomi rohgardi mushakhoi purquvvat (mushakhoi poy) beshtar harakat mekunand, vale ba sababi baroi har yak kas kori odati budani harakat, on ba organizm chandon tasir namerasonad. Gayr az in, dar natijai rohgardi markazhoi asab, ki faoliyati nafaskashi va dilro tanzim mekunand, bedor meshavand.
G.-ro hamchunin az harakatdihii daston, ki on baroi piron va shakhsoni zaif muvofiqtar ast, sar kardan mumkin meboshad. Dar in mavrid rohgardi ba sifati mashqi duvvum istifoda meshavad. Mashqhoi minbadaro az rui qoidahoi anatomi (yane baroi qismi muayyani mushakhoi dast va kitf, badan, shikam, poy, inchunin baroi mushakhoi tamomi badan) intikhob namudan zarur ast.
Dar zer yake az varianthoi nisbatan mamuli varzishi badan ovarda meshavad.
1) Rohgardi (dar joi ist qadam zadan niz mumkin).
2) Harakatdihii daston. Poyhoro yakjo yo barobari kitf meguzorand. Dasthoro ba tavri zerin pay dar pay harakat medihand: ba bolo; ba pasi sar; yak dastro ba bolo, digarashro ba atrof va bad baraks – yak dastro ba pasi sar, digarashro ba atrof va g. (dar yak vaqt nafas girifta, sanduqi sinaro andak kham kardan lozim). Hangomi ijroi in mashq saru kitfhoro ba aqib khamonida, mushakhoi badanro tarang mekunand; agar yak yo hardu dast bardoshta shuda boshad, ba nugi panjaho boyad nigoh kard. Dasthoro bolo bardoshta ba nugi poy istodan mumkin. Harakatho boyad mavzun va oromona surat girand.
Tartibi mashq: 1 – 2-harakatdihii daston – nafasgiri; 3 – 4 ba holati avvala omadan – nafasbarori.
3) Mashq baroi dast va chanbari kitf: a) avval dasthoro ba du taraf yozonda, soni qat (panjahoro musht karda) va rost kardan; b) dasthoro ba du taraf yozonda, davr zanondani soid (bandi dast); v) charkh zanondani dasthoi ba kitf khamkarda; g) dasthoro ba du taraf yozonda, bo surati gunogun davr zanondan; d) dasthoi ba sari sina qatro ba du taraf va hangomi rost budani dastho, ba qafo bo zarba harakat dodan; e) bo navbat bolo va poyon kardani daston; j) bo navbat ba pesh yozondani dastho (taqlidi «boks»); z) dasthoro bolo bardoshta, yakbora ba du taraf rost kardan; i) dasthoro ba du taraf yozonda, ba har suy (ba pesh, pahlu, bolo, poyon va g.) harakat dodan. Hamai harakathoi gardishi dastonro avval ba yak taraf, soni ba tarafi digar boyad ijro kard.
4) Mashq baroi badan. Baroi ijroi in mashqho poyhoro ba du taraf va dasthoro ba miyon yo kitf guzoshta istodan nisbatan muvofiq ast: a) az yak taraf ba tarafi digar tob dodani badan; b) az yak taraf ba tarafi digar kham kardani badan; v) ba pesh kham shudan (dasthoro ba farshi khona rasondan lozim); g) avval sui yak poy va sipas sui poi digar bo navbat kham kardani badan; d) gird gardondani badan.
5) Mashq baroi mushakhoi shikam. Ba yak kunji kursi nishastan (az kanorhoyash doshtan mumkin): a) poyhoro qat kardan, bardoshtan, rost kardan (harchi balandtar) va ohista (ba hisobi 3 – 4) furovardan; b) poyhoro rost nigoh doshta, boloyu poyon kardan. In mashqro metavon dar rui qolincha daroz kashida ijro namud; v) poyhoro rost nigoh doshta, borho boloyu poyon kardan; g) dar joi shisht poyhoro ba takyagohe (masalan, shkaf) ustuvor karda, badanro boloyu poyon kardan; d) dar joi nishast poyhoro bardoshta «qaychivor» (avval poyonu bolo, sipas ba chapu rost) harakat dodan.
6) Mashq baroi poyho. Dar holati rost istodan poyhoro jafs karda: a) ba panjai poyho rost shudan, sipas ba zamin guzoshtani poshna va hattalimkon bolo kardani nugi poyho; b) ba panjai poyho rost shudan, sipas ba zamin guzoshtani poshna va zonuhoro nimqat karda nishastan; v) yagon chizi dar pahlu budaro mahkam doshta, peshu aqib harakat dodani poy (misli tub zadan); bo poi digar niz hamchunin boyad kard; g) avvalo ba panjai poyho, bad ba poshna nishastan, soni dasthoro ba miyon guzoshta ba pesh, bolo va tarafho harakat dodan; d) yagon chizro doshta, goh ba pahlu, goh ba aqib harakat dodani poy (bo poi digar niz hamchunin boyad kard). Poyhoro vase guzoshta (dasthoro ba miyon guzoshtan mumkin) va bo dast ba zonu takya karda, goh ba poi chap va goh ba poi rost nishastan; sipas zonuro nadoshta ijro kardani mashq.
7) Mashq baroi hamai mushakhoi badan. In mashqro dar holati gunoguni rost istodan metavon ijro kard: a) sari du po nishasta rui farsh guzoshtani daston va bad bo dast chor «qadam» monda rost kardani poyho (kushidan lozim, ki qomat kham nashavad), sipas bo hamin harakatho ba holati avvala bargashtan; b) poyhoro vase guzoshta (dastho ba miyon) ba chap kham shudan (dar yak vaqt dasti rostro bolo va poi rostro andak qat boyad kard) va sipas ba holati avvala bargashtan (mashqro ba tarafi rost niz ijro kardan lozim); v) az holati rost istoda zonuqat nishastan va soni dastonro ba farsh guzoshta, yakbora qafo burdani poyho va rost (ufuqi) nigoh doshtani qomat; bad bo chunin harakatho ba holati avvala bargashtan, ba sharte, ki pesh az in mashqi shinukhez ijro nashuda boshad; g) badanro ba rost tob doda va poi chapro kame qat karda, sui poi rost kham shudan va dasti chapro ba on rasondan (dasti rostro chunin bolo kardan lozim, ki dastho nisbati yakdigar dar yak khat boshand); ba holati avvala bargashtan (ba tarafi digar niz hamchunin boyad kard); d) rui farsh bo poyhoi qat nishasta (zonuho ba sanduqi sina nazdik) va az pusht dasthoro ba farsh takya dodan; kosro andake bardoshtan va sipas poi rostro daroz karda bardoshtan va dasti chapro ba panjai on rasondan (dar in holat muvozinati poi chapu dasti rostro nigoh boyad dosht, in mashqro bo digar dastu poy niz ijro kardan lozim). Agar in mashq dushvori kunad, kas metavonad faqat yak dastashro bardoshta, dar yak vaqt badanro sui dasti ba farsh takyadoda tob dihad (ba tarafi digar niz hamchunin boyad ijro kard); e) sari dupo nishasta ba pesh kham shudan va dastonro hattalimkon durtar rui farsh guzoshtan; bad poyho va qomatro rost doshta, goh yak poy va goh digarashro bolo bardoshtan.
8) Jahidan. Dar varzishi mustaqilonai badan namudhoi nachandon ziyodi jahidan istifoda meshavand. Asosan du guruhi jahidan hast: bo du poy va bo yak poy (yo ba navbat bo har du poy). Hangomi jahish dastu poyhoro ba tavri dilkhoh harakat dodan, ozodona tob khurdan mumkin.
Jahidan chand khel meshavad: a) poyho zich va dastho bar miyon jahidan; b) dar hamin holat ba chapu rost tob khurda jahidan (2 – 4 jahish ba yak suy va hamon qadar jahish ba sui digar); v) poyhoro az ham dur va boz zich karda jahidan; g) dasthoro ba kitf guzoshta va bad bolo karda jahidan va baraks; dasthoro pasi sar kardavu poyon farovarda (qarsakzanon) jahidan; dasthoro peshu qafo burda (qarsakzanon) jahidan; d) 2 – 4 jahish ba yak poy va hamon qadar jahish ba poi digar; e) bo hardu poy, bad ba yak poy va boz ba hardu poy jahidan va g. (bo yak poy jahida, poi duyumro az on dur kardan lozim). Nug-nugi panjahoi poy narm-narm boyad jahid. In khususan ba pirsolon dakhl dorad; onho ba sakht siltav khurdani vujudashon naboyad roh dihand; behtarash onho goh ba inu goh ba on poy jahand (misli dar joi ist davidan).
Jahish nisbatan quvvattalab buda, hamai mushakhoi badanro ba harakat medarorad.
9) 1 – 2 daqiqa ohista-ohista roh raftan. Dar okhiri in mashq chand bor dasthoro bolo karda nafas megirand, sipas dasthoro ozodona poyon mekunand.
Har yak mashq taqr. 1 daq. davom mekunad. Surati ijroi mashqho boyad mutadil boshad.
Ozodona nafas giriftan lozim: hangomi kham shudan, tob dodani badan, nishastan, farovardani dast, nafas mebarorand, hangomi bolo kardani dastho, az joi nishast khestan va rost kardani qomat nafas megirand (nafasgiri va nafasbarori boyad ba harakate, ki qafasi sinaro vase va fushurda megardonad, barobar oyad). Agar ijroi mashq ba qafasi sina tasiri nazarras narasonad, ozod nafas giriftan lozim ast.
Mashqhoro bo mururi vaqt ivaz boyad namud. Agar ijroi yagon mashqi nav dushvor boshad, khudro majbur kardan lozim nest. Vale, bazan ijroyashro sanjidan mumkin. Ivaz kardani mashq ba khudi kas vobasta ast. Agar ijroi yagon mashq maqul boshad, onro hamesha metavon davom dod. Dar in mavrid nafi G. beshtar meshavad (G. az mashqi jismoni farq dorad). Maqsadi mashqi jismoni ba organizm kamu besh tasir rasondan, sifathoi jismonii baroi odam zarurro inkishof dodan meboshad. Dar in holat muntazam digar kardani mashqhoi ijroshavanda yake az sharthoi muvaffaqiyat ast.
Metodikai mazkur baroi har yak odami solim ba kor meravad. Vale G. mushakhoro andake ba harakat ovarda, faoliyati mutadili hayot va inkishofi khubi jismonii shakhsro tamin sozad ham, odamon boyad beshtar ba fizkultura (az mashhoi gunogun iborat buda, vobasta ba jins, sinnu sol, holati salomati intikhob meshavand) mashgul shavand.
Tartibi nisbatan durusti fizkultura chunin ast: pagohi – G.; ruzona yo shabona – mashguliyati asosi (mashqi jismoni). Azbaski bisyor odamon ba rioyai in tartib imkon nadorand, ba tarbiyai jismoni (mamulan) pagohi mashgul meshavand. CHunin mashguliyathoro ham G. menomand, hol on ki gimnastika-tamrin (trenirovka) nomidan durust mebud.
Baroi tasiri mehinii gimnastika-tamrin hama guna mashguliyati pagohii fizkulturi (mashqhoi gimnastiki, davidan va g.) ravost; odam badi in mashqho boyad khasta nashavad, vagarna qobiliyati korii u az avvali ruzi kori sust megardad. Pas, hangomi intikhobi G.-i tasirash zurtar holati jismonii shakhs va dig. imkoniyathoro ba inobat boyad girift.
Dar majmui mashqhoi odami solim ba joi jahish davidanro istifoda burdan mumkin; davomoti davidanro tadrijan ziyod kardan lozim. Mashqhoro tadrijan ziyod va az har qism 2 mashq (az qismi 3 to 7; mashqho baroi dast va chanbari kitf)-ro ijro namudan mumkin ast. Mashqhoi avvalin boyad nisbatan oson boshand. Mardho yak qismi mashqhoro metavonand bo ganteli sabuk (1 – 2 kg) ijro namoyand. Gantel ba mashqhoe muvofiq ast, ki hangomi ijroi onho panjai dast ozod boshad.
Ba zanho khususan mashqhoi nerubakhshi mushakhoi takhtapusht mufidand. Zero inkishofi mushakhoi takhtapushti zanho nisbatan sust buda, khamidagii qomat va lunda shudani takhtapushti onho asosan az hamin sabab ast (in boisi bad shudani harakati qafasi sina va sust shudani tonusi mushakhoi shikam niz megardad). Bo maqsadi peshgirii in guna nojuri boyad ba majmui mashqho boz mashqhoi ba aqib harakat dodani kitf (ba mashqhoi qismi 3) va kham kardani qismi sarsinagii sutunmuhra (ba mashqhoi qismi 4)-ro ilova kard. Mas., varianthoi mashqi yakum chunin ast: a) dasthoro ba pusht changak karda, hattalimkon aqib burdan (shona va dar yak vaqt sarro niz ba qafo tela dodan lozim); b) dastonro dar pasi sar changak karda, to haddi imkon ba qafo tela dodani orinju sar. Varianthoi mashqi duyum: a) ba shikam daroz kashida (poyhoro ba chize ustuvor karda), dasthoro pasi sar guzoshtan va hattalimkon ba qafo burdani orinju sar; b) ba shikam daroz kashida (poyhoro ba chize ustuvor karda) gantelro giriftan va ba du taraf harakat dodani dastho; dar hamin holat qafo burdani sar va hattalimkon bolo kardani gantelho (bo in maqsad tadrijan gantelhoi az 0,5 to 2 kg-ro istifoda burdan mumkin).
Hub mebud, ki pirsolon har ruz namudhoi asosii mashqi badan (harakat dodani panja, kitf, orinj, sar, kitfu shona, ba peshu qafo va chapu rost khamu rost shudan va g.)-ro ijro namoyand. Baroi onho ijroi mashqhoi davr zanondani badan va kos, ba peshu qafo va atrof afshondani poy, nishastanu khestan, davr zanondani sutunmuhra, daroz kashida bolo bardoshtan yo ba tarafho yozondani dastho va g. niz mufid ast.
Agar yake az in mashqho dar majmui mashqhoi G. naboshad, onro ilova namuda, ruzhoi avval az hisobi sarfai vaqt ijro menamoyand (ammo davomoti umumii G. az 10 daqiqa ziyod naboshad). Badi ba mashqho odat kardan, shumorai takrorii har mashq ziyod megardad (davomoti mashq to 15 – 20 daqiqa).
Maqsadi asosii G.-i kudakoni sinni tomaktabi va maktabiyon behtar kardani tanosubi harakat va omuzishi harakathoi navi hayotan zarur meboshad. Binobar in mashqhoi G.-ro tez-tez boyad tagyir dod. Baroi kudakoni sinni tomaktabi ijroi baze mashqhoi tavsiyashuda mumkin dushvori kunad, zero kudakon hanuz harakati khudro purra idora karda nametavonand. Kudak avval boyad mashqhoi odditarro intikhob namoyad (durust ijro shudani onhoro nazorat boyad kard).
Baroi inkishofi qobiliyati harakati kudakon mashqhoi zerin ahamiyati kalon dorand: bolo partoftan va doshtani tub; az yak dast ba digarash partoftani tub (avval az pesh va soni az pasi sar); bolo partoftani tub va 180 – 360° tob khurda (ba du taraf) doshtani on; jahida 180 – 360° tob khurdan (ba du taraf); yak poyro pesh guzoshta, ba tarafho kham kardani qomat; yakpoya istoda miyonro kham va dasthoro ba du taraf yozonda, poi digarro ba qafo rost nigoh doshtan («faroshturuk» shudan; ba poi digar niz hamchunin boyad); daroz kashida, dasthoro ba bolo rost kardan (yane az pasi sar); az takhtapusht ba shikam gelidan va baraks (be kumaki dastho); muallaqzani. Hangomi G. 2 – 3-toi hamin mashqro ijro boyad kard.
Dar khonai havoyash toza, vaqti garmi (agar imkoniyat boshad) dar havoi kushod va bo libosi sabuk varzish kardan khub ast. Badi G. badanro shustan lozim.

SH.S. Sadieva.