CALF STRETCH
Ukwelula Inkonyane: Gcina isithende phansi nezinzwani phambili, usebenzisa idolo eliqondile noma eligobile ukuze ushintshe ukugcizelela kwethole.
Setha ibanga lokuqala elingenabuhlungu futhi uzisekele ngamabhulokhi noma izindonga uma kunesidingo. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala. Cindezela isithende sakho esingemuva phansi bese uyisa umzimba wakho phambili ngamadolo nezinzwani phambi kwakho. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa. Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile. Inkomba engukhiye: Gcina isithende phansi nezinzwani phambili, usebenzisa idolo eliqondile noma eligobile ukushintsha ukugcizelela kwethole.
- Imisipha eyinhloko
- Imisipha emikhulu ye-extensor ekuqondeni kokunyakaza
- Imisipha esekelayo
- Ukusimamisa imisipha nemisipha yokuphefumula ezungeze amalunga
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuhamba, ukuguquguquka nokuphumula kwezicubu
Ngabe nabaqalayo bangakwazi yini ukunyakaza okwelula ithole?
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. Cindezela isithende sakho esingemuva phansi bese uyisa umzimba wakho phambili ngamadolo nezinzwani phambi kwakho. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa Amaphuzu Okusekela Nezisetshenziswa
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 ngokuhlanganyela
Gcina ukuphefumula okude, okunethezekile ngaphandle kokukhiya amalunga akho. Gwema ukufaka amandla angenasidingo entanyeni nasemhlathini wakho.
- 3
Ukwenza umnyakazo wokwelula ithole
Cindezela isithende sakho esingemuva phansi bese uyisa umzimba wakho phambili ngamadolo nezinzwani phambi kwakho. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
- 4
Hlala uqaphile bese uyabuya
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 yokunyakaza kwethole ilingane
Gcina ukuphefumula okude, okunethezekile ngaphandle kokukhiya amalunga akho. Lokhu kuqondanisa kufanele kugcinwe ukuze imisipha emikhulu isebenzise amandla futhi amalunga amancane angatholi ukucindezeleka okungadingekile.
Cindezela isithende sakho sangemuva phansi bese uyisa umzimba wakho phambili ngamadolo nezinzwani phambi kwakho. 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: "Misa ibanga lokuqala elingenabuhlungu futhi uzondle ngamabhulokhi noma izindonga uma kunesidingo."
RANGE&TEMPO
Uhlu lokunyakaza ongakwazi ukululawula uhla olufanele lokunyakaza.
Kunokuba ufinyelele ekugcineni, thola iphoyinti lokugcina lapho i-torso yakho nokuqondanisa kwamalunga kugcinwa khona. 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
Gcina isithende phansi nezinzwani phambili, usebenzisa idolo eliqondile noma eligobile ukuze ushintshe ukugcizelela kwethole.
Lesi sikhombi sinikeza imisipha emikhulu ye-extensor ekuqondeni kokunyakaza 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 lokuzilolonga: Gcina isithende phansi nezinzwani phambili, usebenzisa idolo eliqondile noma eligobile ukuze ushintshe ukugcizelela kwethole.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukwelula Inkonyane: Ukwandisa ububanzi ngenkathi ucekela phansi ukuqondanisa
- Lokho okubonayo
- Sebenzisa i-recoil ukuze uhlose ibanga lokugcina noma ubambelele ezinhlungwini.
- Imbangela engaba khona
- Ukukhathala kunqwabelene, noma umthwalo, isivinini, nohlu lokunyakaza kukhulu kuneleveli yamanje yekhono.
- Indlela yokulungisa
- Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile. Inkomba engukhiye: Gcina isithende phansi nezinzwani phambili, usebenzisa idolo eliqondile noma eligobile ukushintsha ukugcizelela kwethole.
Ukwelula Inkonyane: Umlenze wokubuya awukho
- Lokho okubonayo
- Njengoba ubuyela endaweni yokuqala, ijubane lakho liyakhuphuka kungazelelwe futhi ugxumela ekuphindaphindweni okulandelayo.
- Imbangela engaba khona
- Ungabheka kuphela isigaba sokusebenza njengomsebenzi noma ugxile ekushayeni inombolo oyiqondiwe yezimpinda.
- Indlela yokulungisa
- Vumela imizuzwana emi-2 ukuya kwemi-3 ukuze ubuyise, bese ubuyela endaweni yokuqala bese uqala impinda elandelayo.
Ukwelula Inkonyane: Ukulahlekelwa ukuphefumula kanye nokuqina komzimba
- Lokho okubonayo
- Kamuva ekuphindaphindweni, ukuma kwezimbambo kanye ne-pelvis kuyashintsha futhi intamo nomhlane ophansi kuyashuba.
- Imbangela engaba khona
- Ngizamile ukugcina ukucindezela kwesisu kulo lonke isethi noma ngibambe umoya wami isikhathi eside kakhulu.
- Indlela yokulungisa
- Setha kabusha umoya wakho kafushane endaweni ephephile ngokuphindaphinda 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 nomthwalo
Khuphula kancane isikhathi sokubamba noma ububanzi bokulawula obusebenzayo 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 ububanzi bokulawula obusebenzayo 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 kukho konke ukuphindaphinda, ushiye izimpinda ezi-2-3.
ikhono
20~40 imizuzwana × 2~3 izikhathi noma kancane 6~10 izikhathi
Engeza ukumisa isikhashana noma ukwehla kancane, kodwa buyela esinyathelweni sangaphambilini uma kwenzeka umnyakazo wokunxephezela.
- 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.
Imibuzo evame ukubuzwa
Yiluphi uhlobo lokunyakaza okufanele ngilusebenzise?
Sebenzisa ngezinga ongakwazi ukuzwa ngalo ukungezwani kusisipha okuhlosiwe futhi ugcine i-torso nokuvumelana kwamalunga. Uma umklomelo uvela endaweni ejulile noma ephakeme, iphoyinti elingaphambili liwububanzi bamanje obusebenzayo.
Ngingasikhulisa nini isisindo noma izinga lobunzima?
Khuphula kancane isikhathi sokubamba noma ububanzi bokulawula obusebenzayo ngaphakathi kwebanga lokuphefumula elinethezekile. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
