BRIDGE BACKBEND
I-Bridge Backbend: Sabalalisa ingcindezi ngazo zombili izandla nezinyawo futhi wandise ukuvuleka kwehlombe kancane kancane.
Setha ibanga lokuqala elingenabuhlungu futhi uzisekele ngamabhulokhi noma izindonga uma kunesidingo. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala. Phushela phansi ngezandla nezinyawo ukuze uphakamise i-pelvis yakho nesifuba futhi ugcine ngendlela ihlombe nenyonga lakho elikuvumela ngayo. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa. Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile. Phinda uhlole okuthi “Setha ibanga lokuqala elingenabuhlungu futhi uzisekele ngamabhulokhi noma izindonga uma” ngaphambi kokuphindaphinda kweBridge Backbend elandelayo. Inkomba eyisihluthulelo: Sabalalisa ingcindezi ngazo zombili izandla nezinyawo futhi wandise ukuvuleka kwehlombe kancane kancane.
- Imisipha eyinhloko
- Imisipha enwetshiwe eyinhloko ekuqondeni kokunyakaza
- Imisipha esekelayo
- Ukusimamisa imisipha nemisipha yokuphefumula ezungeze amalunga
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukuhamba, ukuguquguquka nokuphumula kwezicubu
Ukusebenza kwe-Bridge Backbend?
Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Phushela phansi ngezandla nezinyawo ukuze uphakamise i-pelvis yakho nesifuba futhi ugcine ngendlela ihlombe nenyonga lakho elikuvumela ngayo. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa amaphuzu okusekela nezinto zokusebenza
Setha ibanga lokuqala elingenabuhlungu futhi uzisekele ngamabhulokhi noma izindonga uma kunesidingo. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala.
- 2
Ukudala i-torso nokuqondanisa okuhlangene
Gcina ukuphefumula okude, okunethezekile ngaphandle kokukhiya amalunga akho. Gwema ukufaka amandla angenasidingo entanyeni nasemhlathini wakho. Iyadlala
- 3
Ukusebenza kwe-Bridge Backbend
Phushela phansi ngezandla nezinyawo ukuze uphakamise i-pelvis yakho nesifuba futhi ugcine ngendlela ihlombe nenyonga lakho elikuvumela ngayo. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
- 4
Hlala uqaphile bese ubuya
Hofuza bese ubuyela kancane endaweni yokuqala. Kunokuba ucishe ukhiye amalunga akho noma ugxumele ku-rep elandelayo, phinda wenze ibhalansi bese uphinda.
UKUHLANGANYELA nezindlela Yenza indlela yamandla ka
I-Bridge Backbend enyakazayo njalo
Gcina ukuphefumula okude, okunethezekile ngaphandle kokukhiya amalunga akho. Lokhu kuqondanisa kufanele kugcinwe ukuze imisipha emikhulu isebenzise amandla futhi amalunga amancane angatholi ukucindezeleka okungadingekile.
Phushela phansi ngezandla nezinyawo ukuze uphakamise i-pelvis yakho nesifuba futhi ugcine ngokusemahlombe akho kanye namalunga e-hip. Kungumqondo omuhle ukuthatha izithombe ngaphambili noma ohlangothini ukuze uhlole ukuthi ukuma kwe-torso kanye ne-joint trajectory akushintshi ekuqaleni nasekupheleni.
Iphuzu elibalulekile: I-Jump-start cue: "Yakha ibanga lokuqala elingenabuhlungu futhi uzondle ngamabhulokhi noma izindonga uma kunesidingo."
RANGE&TEMPO
Ibanga elilawulekayo yibanga elilungile lokusebenza
Thola indawo yokugcina lapho kugcinwa khona i-torso nokuqondanisa kwamalunga kunokufinyelela ekugcineni. Noma yibuphi ububanzi obungaphezu kwalokho kungenzeka budalwe ngokuhlehla noma ukunyakaza okunxephezela.
Dala ubude ekuhogeleni kwakho futhi unciphise ukungezwani ekukhipheni kwakho umoya. Ungasebenzisi ezindaweni lapho ubuhlungu obubukhali noma ukuba ndikindiki kwenzeka.
KEY MOVEMENT CUE
Sabalalisa ingcindezi ngazo zombili izandla nezinyawo futhi ukhuphule ukuvuleka kwamahlombe kancane kancane.
Lesi sici sinikeza imisipha enwetshiwe eyinhloko lapho uhamba khona indlela ephindaphindayo kuyilapho imisipha eqinisiwe nemisipha yokuphefumula ezungeze amalunga isekela isikhundla. Yisebenzise ngaphambi kokwengeza isivinini, umthwalo, noma ububanzi.
Qhathanisa izimpinda zokuqala nezokugcina ukusuka ku-engeli yekhamera ewusizo kakhulu. Uma indlela ehlanganyelwe, ibhalansi, noma i-tempo ishintsha, qeda isethi noma unciphise ubunzima ngaphambi kokuyiphinda.
Iphuzu elibalulekile: Izinga lokuzijwayeza: Sabalalisa ingcindezi ngazo zombili izandla nezinyawo futhi ukhuphule ukuvuleka kwamahlombe kancane kancane.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-Bridge Backbend: Ukwandisa ububanzi ngaphandle kokuqondanisa
- Lokho okubonayo
- Khomba ibanga lokugcina futhi usebenzise i-recoil noma ubambelele ezinhlungwini.
- Imbangela engaba khona
- Ukukhathala sekunqwabelene, noma umthwalo, isivinini, nobubanzi bokusebenza kukhulu kuneleveli yobuchwepheshe yamanje.
- Indlela yokulungisa
- Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile. Phinda uhlole okuthi “Setha ibanga lokuqala elingenabuhlungu futhi uzisekele ngamabhulokhi noma izindonga uma” ngaphambi kokuphindaphinda kweBridge Backbend elandelayo. Inkomba eyisihluthulelo: Sabalalisa ingcindezi ngazo zombili izandla nezinyawo futhi wandise ukuvuleka kwehlombe kancane kancane.
I-Bridge Backbend: Umlenze wokubuya awukho
- Lokho okubonayo
- Uma ubuyela endaweni yokuqala, isivinini sikhuphuka ngokuzumayo bese sigibela ku-rep elandelayo.
- Imbangela engaba khona
- Ucabanga kuphela isigaba sokusebenza njengomsebenzi noma ugxile ekushayeni inombolo yakho oyiqondise yezimpinda.
- Indlela yokulungisa
- Nikeza imizuzwana emi-2 kuya kwemi-3 ukuze uthole ukubuyisela, phinda umise indawo yokuqala, bese uqala impinda elandelayo.
I-Bridge Backbend: Ukulahlekelwa ukuphefumula kanye nokuqina komzimba
- Lokho okubonayo
- Indawo yezimbambo ne-pelvis iyashintsha engxenyeni yesibili yokuphindaphinda, futhi amandla agxilwe entanyeni noma emhlane ophansi.
- Imbangela engaba khona
- Ngizamile ukugcina ingcindezi yesisu kulo lonke isethi noma ngibambe umoya isikhathi eside kakhulu.
- Indlela yokulungisa
- Setha kabusha umoya wakho kafushane endaweni ephephile yokuphindaphinda ngakunye bese uqeda isethi uma ukuqondanisa kungabuyi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Beka ukuzinza nobubanzi kuqala
Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo.
Kancane kancane Khuphula inani lokuphindaphinda nokulayisha
Khuphula kancane isikhathi sokubamba noma ibanga lokulawula elisebenzayo ngaphakathi kwebanga lokuphefumula elinethezekile. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Khuphula kancane isikhathi sokubamba noma ibanga lokulawula elisebenzayo ngaphakathi kwebanga lokuphefumula elinethezekile. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
Isingeniso
20~40 imizuzwana × 2~3 izikhathi noma kancane 6~10 izikhathi
Gcina ukuma kuyafana kuzo zonke izimpinda, ushiye izimpinda ezi-2-3.
Uchwepheshe
20~40 imizuzwana × 2~3 izikhathi noma kancane 6~10 izikhathi
Engeza ukumisa isikhashana noma ukwehla kancane, kodwa buyela esinyathelweni sangaphambilini ngemva komnyakazo wokunxephezela. Okwe-
- Khuphula kancane isikhathi sokubamba noma ibanga lokulawula elisebenzayo ngaphakathi kwebanga lokuphefumula elinethezekile.
- Uma ubuhlungu bukhula endaweni efanayo noma ukungakhululeki kwamalunga kuhlala kuze kube iseshini elandelayo, yehlisa umthwalo kanye nenani lamasethi amasonto onke.
- Beka kuqala ukuqondanisa, ukubuyisela okulawulwayo, nobubanzi obungenabuhlungu ngaphezu kwenani lokuphindaphinda. Uma uzwa ubuhlungu obubukhali bamalunga, ukuba ndikindiki, isiyezi, noma ukuphelelwa amandla kungazelelwe ngenkathi usebenza
Imibuzo evame ukubuzwa
Lungakanani uhla lokunyakaza okufanele ngilusebenzise?
Sebenzisa ngezinga ongakwazi ukuzwa ngalo ukungezwani kusisipha okuhlosiwe futhi ugcine i-torso nokuqondanisa kwamalunga. Uma umklomelo uvela endaweni ejulile noma ephakeme, iphoyinti elingaphambili liwububanzi bamanje obusebenzayo.
Ngingasikhulisa nini isisindo noma izinga lobunzima?
Khuphula kancane isikhathi sokubamba noma ibanga lokulawula elisebenzayo ngaphakathi kwebanga lokuphefumula elinethezekile. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
