BOX JUMP
Ukweqa kwebhokisi akulona irekhodi lokukhuphukela ebhokisini eliphakeme ngokugoqa amadolo akho esifubeni sakho, kodwa kuwumsebenzi wamandla lapho udala khona amandla ngazo zombili izinyawo nomhlaba ngokuzinzile ngazo zonke izinyawo.
Ukugxumela ebhokisini kukhulisa ukuphakama kokufika kwakho, okunganciphisa umthelela wokuwa uma kuqhathaniswa nokuhlala phansi. Kodwa-ke, uma ibhokisi liphakeme kakhulu, uzibeka engcupheni yokugoba amadolo kakhulu futhi ungakwazi ukukhuphuka, noma ama-shins akho ashaya onqenqemeni. Funda ukusuka okuyizinyawo ezimbili kanye nokuhlala okuthulile okuyizinyawo ezigcwele ebhokisini eliphansi, futhi wandise ukuphakama kuphela lapho indawo yakho yokuma ingashoni kakhulu kunokusuka kwakho.
- Imisipha eyinhloko
- I-Gluteus maximus, i-quadriceps, ithole
- Imisipha esekelayo
- Izintambo, umnyombo, iziqinisi zeqakala
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukugxuma okuqondile okuyizinyawo ezimbili kanye nokufika phezulu
Ingabe ukuphakama kwebhokisi kungcono?
No. Ukuphakama okukuvumela ukuthi uhlale ngokuzinzile onyaweni lwakho lonke futhi ungashwibi ngokweqile kufanelekile.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukukhetha ibhokisi eliphansi, eliqinile
Isebenzisa indawo ephezulu evumela unyawo lonke ukuthi luphakame ngokwanele kanye nebhokisi elingasheleli. Qala ngaphansi kunama-shins akho.
- 2
Dala ukushwibeka kwengalo nokwehla okufushane
Hlukanisa izinyawo zakho zibe ububanzi bamahlombe, welule izingalo zakho ngemuva kwakho, bese ugobisa amadolo nezinqulu kafushane. Gcina amehlo akho phezulu kwebhokisi.
- 3
Gxuma ngazo zombili izinyawo nomhlaba phezu kwebhokisi
Gxuma ngokushwibilikisa izingalo zakho phambili futhi uqondise amaqakala akho, amadolo, namalunga enyonga. Beka izinyawo zombili ngokuphelele ebhokisini bese ugoba amadolo akho ubheke ezinzwaneni zakho ukuze uwamukele buthule.
- 4
Yima ngokuphelele bese wehla
Phinda uthole ibhalansi yakho ebhokisini bese uqondisa izinqulu zakho namadolo ukuze ume uqonde. Esikhundleni sokugxumela emuva, thatha isinyathelo esilawulwayo bese usetha kabusha.
LAND TALL
Ibhokisi liphakeme kakhulu uma kufanele ujule kakhulu lapho ufika
Irekhodi lebhokisi eliphezulu lingabonisa ikhono lakho lokugoqa amadolo kunobude bakho bokweqa. Sebenzisa ubude obukuvumela ukuthi uhlale nge-engeli yedolo efana nokusuka kwakho.
Uma unyawo lwakho lubamba unqenqema lwaphezulu noma isithende sakho sihlala ngaphandle, yehlisa ngokushesha ukuphakama.
Iphuzu elibalulekile: Khombisa ukuzama ngaso leso sikhathi: “Hlala ngokuthula ngezinyawo zombili bese ume uqonde ebhokisini.”
STEP DOWN
Ukweqa phansi kudala umthelela ongadingekile wokufika ongeziwe
Uma inhloso yokuqeqeshwa kuwukusuka futhi uhlale ebhokisini, asikho isizathu sokugxuma uhlehle. Yehla ngesinyathelo esisodwa ngesikhathi.
Igcina ikhwalithi yokweqa ngakunye ngokuhlela kabusha ifomu lakho ukusuka phansi kunokuphindaphinda okulandelanayo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ibhokisi liphakeme kakhulu futhi lihlala ligoqwe ngokujulile.
- Lokho okubonayo
- Sondeza amadolo akho eduze kwesifuba sakho bese wehlisa izinqe zakho ngaphansi kwezithende zakho.
- Imbangela engaba khona
- Ubude bebhokisi eliqondisiwe kunobude bokweqa.
- Indlela yokulungisa
- Yehlisa ibhokisi bese uphinda ukumisa nge-engeli efanayo nokusuka.
Ingaphambili lonyawo kuphela elibekwe phezulu.
- Lokho okubonayo
- Isithende sihlala ngaphandle kwebhokisi futhi umzimba uwela phambili.
- Imbangela engaba khona
- Ibanga nobude kudlula ikhono lakho lokugxuma lamanje.
- Indlela yokulungisa
- Yehlisa ibhokisi bese ulungisa ibanga ukuze unyawo lwakho lonke lugxile phezulu.
Gxumela emuva bese uphinda ngokushesha
- Lokho okubonayo
- Kunomthelela omkhulu uma wehla, futhi ukugxuma okulandelayo kuba ngamawala.
- Imbangela engaba khona
- Isivinini esibekwe phambili kanye nenani lokuphindaphinda.
- Indlela yokulungisa
- Yehla ngonyawo olulodwa ngesikhathi bese usetha kabusha ngokuphelele kusukela phansi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukwenyuka kwesisindo nesivinini
Khulisa isisindo kancane kancane noma ukhuphule isivinini sokunyakaza ngenkathi ugcina ukuma okulungile.
Ukusebenza okuqhubekayo (okuyinkimbinkimbi)
Hlanganisa nokunye ukunyakaza ukuze uqinise ukukhuthazela kwenhliziyo nokuqina kwemisipha ngasikhathi sinye.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa izimpinda eziphansi uma ukukhathala kuphansi futhi uyeke lapho kushintsha ukujula kokufika, umsindo, noma ukuma konyawo. Ukuphakama kwebhokisi akuvamile ukuphakanyiswa, kancane kuphela.
Imvamisa
1-2 izikhathi ngeviki
Ukukhathala okuphezulu kwesistimu yezinzwa, ngakho-ke vumela isikhathi esanele sokululama.
Ivolumu
3~5 amasethi, 3~6 izikhathi
Ukuphindaphinda okuphansi kuyanconywa ukuthi kugxile ekugcineni ukunyakaza kwekhwalithi nokuqhuma.
- Uma ukhathala futhi ulahlekelwa ukuma kwakho, qeda isethi ngokushesha.
- Vikela umgogodla wakho ngokugcina ukucindezela kwesisu ngokuphefumula okunamandla.
Imibuzo evame ukubuzwa
Ngingakwazi ukugxuma ngiphume ebhokisini?
Ngokuqeqeshwa okuningi, ukwehla ngonyawo olulodwa ngesikhathi kunciphisa ukushaqeka kokufika okungadingekile.
Ingabe ukudonsa amadolo akho ufike esifubeni sakho kukhulisa amandla akho okugxuma?
Ukudonsa amadolo kusiza ukufaka unyawo ebhokisini, kodwa akufani nokunyakaza okuqondile okuqondile. Sebenzisa ukuphakama kokufika okuzinzile njengomhlahlandlela.
