Комрон.инфо
Kompleksi 1.
(be ashyo)
Kompleksi 2. (bo chub)
Kompleksi 3. (bo tub)
Majmui mashqho dar maktab va khona
Kompleksi 1 (mashkkhoi taqlidi)
1. Dar joyi ist qadam zadan.
2. «HAMYOZAKASHI». Poyhoro ba samti kitfho guzoshta, dastho dar poyon dar nazdi badan, angushton dar shakli boftashuda. Bo hisobi 1 dasthoro az takhtapusht guzaronda, qomatro rost nigoh dored; Bo khiso- bi 2 ba kholati avvala bargarded.
3. «VINTCHAHO». Poyho kushoda, dastkho dar takhtapusht. Bo khisobi 1 badanro ba tarafi chap tob doda,bo hisobi 2 hamchunon ba tarafi rost, beist takror kuned.
4. «LUHTAK» Bo khisobi 1-4 ba tarafi chap poyhoro qat nakarda chor qadam guzoshta, bo hisobi 5-8 ba holati avvala bargarded.
5. «SHAMOL ARCHARO MELARZONAD». Dastho dar kushodii kitfkho, dastkho dar du taraf. Bo khisobi 1 ba tarafi chap, 2 ba tarafi rost, beistkham shudan lozim ast.
6. «PARRANDAHOI KALON MEPARAND». SHined. Bo hisobi 1 qomatro rost karda, dasthoro ba du taraf yozonda, sipas ba bolo bardored.Bo hisobi 2 dasthoro ba poyon furovarda, beist in kharakat- khoro takror kuned.
7. Dar joyi ist qadam zaned.
Kompleksi 2 (bo chubi gimnastiki)
1. Dar joyi ist qadam zaned.
2. CHub dar poyon. Bo khisobi 1 chubro ba bolo bardored; 2 ba poyon furored;3 babolo;4 bapoyon.
3. CHub dar bolo. Bo hisobi 1-2 badanro ba tarafi rost tob dihed; 3-4 batarafichap.
4. CHub dar pasi gardan. Bo hisobi 1 ba pesh, 2 ba qafo kham shudan lozim ast.
5. CHubdarpesh. Bokhisobi 1shined, 2 khezed.
6. Rokh gashtan bo chub. CHub dar dasti rost, okhiri chub dar bolo.
Kompleksi 3 (Mashqkho bo tub)
1. Tub dar dast, poyho dar kushodii kitfho. Bo hisobi 1 tubro ba bolo bardored, 2 bapoyon.
2. Tubro bo dasthoi rosti ba bolo bardoshtashuda ba tarafkhoi rost va chap tob dihed.
3. Tubdardastho, darpoyon. Bokhisobi 1 botubshined,2 khezed.
4. Tubro bo hisobi 1 – 4 bo dasti rost va 1 – 4 bo dasti chap ba zamin zaned.
5. Rokh gashtan bo tub. Bo khisobi 1-4 bo dasti rost va 1-4 bo dasti chap ba zamin zadan.
6. Tubro ba bolo partofta, doshtani on.
Kompleksi 4 (baroi mushakkhoi takhtapusht)
1. Badanro ba tarafi rost, chap, ba pesh, ba qafo tob dodan.
2. Ba nazdi devor omada kham shudan.
3. Ba zamin khobida kholati «kuprukro» giriftan.
4. Ba zamin, ba boloi poyho khobida, bo dast zonuhoro doshtan. Ba bolo, ba poyon komatro harakat doronda, dar in vaqt ba ham jafs karda kushodan.
5. Ba tarafkhoi rost va chap gelidan. Ba misli mashqi 4 khobida, badanro rost nigokh dored. Sipas ba rost va chap tob dihed.
Kompleksi 5
1. Dar joi ist qadam zadan.
2. Mashq baroi qadu qomat bo nugi poy, poshnai poy, bo tarafi daruni va berunii poy rohgashtan.
3. Ba tarzi davra tob dodani badan. Poyho dar kushodii kitf, dasthodarmiyon.
4. Hamkunii badan ba pesh va ba qafo. Poyho dar kushodii kitf, dastho dar pasi cap.
5. Pox gashtan bo zonuho (dar rui gilem), dastkho dar pasi cap.
6. Az holati nishasta ba pesh va ba qafo harakat kardan.
Kompleksi 6 (baroi mushakkhoi shikam)
1. Dar joi ist qadam guzoshtan.
2. Ozod istoda, dasthoro dar miyondoshtan. Nafaskashi, nafasba- rori.
3. Ba boloi gilem bikhobed, dastho dar miyon. Poyhoro ba bolo bardoshta, ba poyon furovardan.
4. Ba boloi gilem khobidan, dastkho rost, harakatho ba pesh va ba qafo.
5. Ba boloi tub bo shikam khobida, poyhoro rost, dastqoro ozod doshtan. Dar boloi tub ba chap, rost, ba pesh, rostharakat kardan.
6. Rokh gashtan bo nafaskashii durust.
Vazniny: ijroi har yak mashq 6-8 marotiba. Davidan va jahidan dar yak joy dardavomi 15-20 daqiqa ijro meshavad.
Arap shumo khudaton kompleks tartib dodan khokhed, mashqho boyad bo chunin tarz boshand:
(khamyozakashi) kashidani badan;
dar joi ist qadam zadan;
kham kardan va tob dodani badan ba du taraf, ba pesh va qafo; nishastan: partoftani badan, takon dodani poyho;
qat va rost kardani badan dar kholati khobida;
jakhidan,davidan;
rokhgashtan bo mashqhoi nafaskashi.
Kompleksi ba khudaton maqulro intikhob namoed. Pas az yak chand vaqt onro ba digarash ivaz mekuned.
