CHEST-SUPPORTED ROW
Umugqa Osekelwe Isifuba: Gcina ukuthintana kwesifuba nephedi bese ushayela izindololwane uzibhekise ezimbanjeni ngaphandle kokuphakamisa amahlombe.
Misa i-angle yokubamba kanye ne-torso futhi ugcine amahlombe akho ekude nezindlebe zakho. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala. Beka isifuba sakho phezu kwephedi, donsa izindololwane zakho emuva, qinisa imisipha yakho yangemuva, futhi welule amahlombe akho. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa. Yehlisa isisindo, gcina isifuba sakho ne-pelvis kukhiyiwe, bese uphinde umise indlela yendololwane yakho Inkomba yokhiye: Gcina ukuthintana kwesifuba nephedi bese ushayela izindololwane ezimbanjeni ngaphandle kokuphakamisa amahlombe.
- Imisipha eyinhloko
- I-Latissimus dorsi, i-trapezius ephakathi, i-rhomboids
- Imisipha esekelayo
- I-deltoid yangemuva, i-biceps brachii, ingalo yangaphambili
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Umzimba ongaphezulu wokudonsa kanye nokulawula amahlombe ehlombe
Ingabe nabaqalayo bangakwazi ukwenza imigqa esekelwe esifubeni?
Yehlisa isisindo, gcina isifuba sakho ne-pelvis kukhiyiwe, bese uphinda umise indlela yendololwane yakho. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Beka isifuba sakho phezu kwephedi, donsa izindololwane zakho emuva, qinisa imisipha yakho yangemuva, futhi welule amahlombe akho. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa Amaphuzu Okusekela Nezisetshenziswa
Misa i-angle yokubamba kanye ne-torso futhi ugcine amahlombe akho ekude nezindlebe zakho. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala.
- 2
Ukudala i-torso nokuqondanisa ngokuhlanganyela
Lungisa umhlane wakho ongezansi ngokucindezela kwesisu futhi ulungise izindwani zamahlombe akho ukuthi zihambe ngaphambi kwezingalo zakho. Gwema ukufaka amandla angenasidingo entanyeni nasemhlathini wakho.
- 3
Ukwenza Imigqa Esekelwe Isifuba
Beka isifuba sakho phezu kwephedi, donsa izindololwane zakho emuva, qinisa imisipha yakho yangemuva, futhi welule amahlombe akho. 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
Qinisa indlela yamandla yokunyakaza kwemigqa okusekelwe esifubeni
Lungisa umhlane wakho ongezansi ngokucindezela kwesisu futhi ulungise amahlombe akho ukuthi ahambe ngaphambi kwezingalo zakho. Lokhu kuqondanisa kufanele kugcinwe ukuze imisipha emikhulu isebenzise amandla futhi amalunga amancane angatholi ukucindezeleka okungadingekile.
Beka isifuba sakho phezu kwephedi, donsa izindololwane zakho emuva, qinisa imisipha yakho yangemuva, futhi welule amahlombe akho. Kungumqondo omuhle ukuthatha izithombe ngaphambili noma ohlangothini ukuze uhlole ukuthi ukuma kwe-torso kanye ne-joint trajectory akushintshi ekuqaleni nasekupheleni.
Iphuzu elibalulekile: Khombisa ukuzama ngaso leso sikhathi: "Setha i-angle yokubamba ne-torso yakho futhi ugcine amahlombe akho ekude nezindlebe zakho."
RANGE & TEMPO
Ibanga elilawulekayo uhla olulungile lokunyakaza
Thola iphoyinti lokugcina lapho i-torso nokuqondanisa kwamalunga kugcinwa khona kunokufinyelela ekugcineni. Noma yibuphi ububanzi obungaphezu kwalokho kungenzeka budalwe ngokuhlehla noma ukunyakaza okunxephezela.
Yenza isigaba sokukhuphula ngenhloso futhi ulawule isigaba sokwehlisa imizuzwana engu-2-3. Uma ungakwazi ukugcina i-trajectory efanayo kuze kube yimpinda yokugcina, yehlisa isisindo noma inombolo yezimpinda.
KEY MOVEMENT CUE
Gcina ukuthintana kwesifuba ngephedi bese ushayela izindololwane uzibhekise ezimbanjeni ngaphandle kokuphakamisa amahlombe.
Le nkomba inika i-latissimus dorsi, i-trapezius ephakathi, i-rhomboids indlela ephindaphindwayo kuyilapho i-deltoid engemuva, i-biceps brachii, ingalo yangaphambili 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: Gcina ukuthintana kwesifuba ngephedi bese ushayela izindololwane ezimbanjeni ngaphandle kokuphakamisa amahlombe.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Umugqa Osekelwe Isifuba: Ukwandisa ububanzi ngaphandle kokuqondanisa
- Lokho okubonayo
- Ngenxa yokuhlehla komzimba, yizandla kuphela ezidonswayo namahlombe agoqelwa phambili.
- Imbangela engaba khona
- Ukukhathala sekunqwabelene, noma umthwalo, isivinini, kanye nebanga lokusebenza kukhulu kuneleveli yobuchwepheshe yamanje.
- Indlela yokulungisa
- Yehlisa isisindo, gcina isifuba sakho ne-pelvis kukhiyiwe, bese uphinde umise indlela yendololwane yakho Inkomba yokhiye: Gcina ukuthintana kwesifuba nephedi bese ushayela izindololwane ezimbanjeni ngaphandle kokuphakamisa amahlombe.
Umugqa Osekelwe Isifuba: Umlenze wokubuya ugejiwe
- Lokho okubonayo
- Uma ubuyela endaweni yokuqala, isivinini sikhuphuka ngokuzumayo bese sigibela ku-rep elandelayo.
- Imbangela engaba khona
- Ucabangela 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.
Umugqa Osekelwe Isifuba: 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 umfutho wesisu uma usudalwe kuyo yonke isethi, noma ngabamba 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 isisindo, gcina isifuba sakho ne-pelvis kukhiyiwe, bese uphinda umise indlela yendololwane yakho. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo.
Kancane kancane Khuphula inani lokuphindaphinda nokulayisha
Gcina i-engeli ye-torso efanayo nesikhathi sokuhlala, bese ukhuphula umthwalo. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yehlisa isisindo, gcina isifuba sakho ne-pelvis kukhiyiwe, bese uphinda umise indlela yendololwane yakho. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Gcina i-engeli ye-torso efanayo nesikhathi sokuhlala, bese ukhuphula umthwalo. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
Isingeniso
8~12 izikhathi × 3~4 amasethi
Gcina ukuma kuyafana kuzo zonke izimpinda, ushiye izimpinda ezi-2 kuye kwezingu-3.
Uchwepheshe
8~12 izikhathi × 3~4 amasethi
Engeza ukumisa isikhashana noma ukwehla kancane, kodwa buyela esinyathelweni sangaphambilini uma kwenzeka umnyakazo wokunxephezela.
- Gcina i-engeli ye-torso efanayo nesikhathi sokuhlala, bese ukhuphula umthwalo
- 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 kuze kube yilapho ungezwa khona 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?
Gcina i-engeli ye-torso efanayo nesikhathi sokuhlala, bese ukhuphula umthwalo. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
