DEPTH JUMP
Ukweqa okujulile akukona ukuvivinya isibindi lapho ugxuma khona usuka ebhokisini eliphezulu, kodwa umsebenzi othuthukisiwe wokuphinda usebenze lapho uthatha khona umthelela ophansi wokuwa bese weqa ubuyela phezulu futhi.
Ukweqa okujulile kwenziwa ngokwehla ebhokisini uye onyaweni olulodwa futhi ngokushesha ngemva kokuhlala ngezinyawo zombili, ukusunduza phansi kafushane ngangokunokwenzeka ukuze kuguqukele ekugxumeni okuqondile. Ukwehla okuphezulu akusebenzi ngaso sonke isikhathi, futhi kulahlekelwa imigomo yakho yokusabela uma kuthatha isikhathi eside ukumunca umthelela nokuhlala phansi kujule kakhulu noma uma ukuqondanisa kwawo kokufika kuphazamiseka. Sebenzisa ngamanani amancane emabhokisini aphansi kuphela ngabaqeqeshi abanekhono elanele lokugxuma okuvamile nokuwisa phansi.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus, amathole
- Imisipha esekelayo
- Imisipha, i-Achilles tendon complex, umgogodla
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- Kuphendula ukugxuma okuqondile ngemuva kokufika kokuwa
Ingabe ukuphakama kwebhokisi kungcono?
Cha. Uma iphezulu kakhulu, isikhathi sokuxhumana sizoba side futhi ukuqondanisa kuzophazamiseka. Ukukhiqiza impendulo esheshayo nezinzile ekuphakameni okuphansi kubaluleke kakhulu.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Lungiselela ibhokisi eliphansi nesikhala esanele
Qala ngebhokisi eliphansi, elizinzile cishe ngo-15 kuya ku-30 cm ukuphakama. Sula indawo yokuma phambi kwebhokisi nayo yonke indawo engaphezulu.
- 2
Ungagxumi, yehla ngonyawo olulodwa
Hamba uye phambili ukusuka onqenqemeni lwebhokisi futhi uvumele umzimba wakho uwe ngokwemvelo. Ungagxumi phezulu noma ugxumele phambili kude kakhulu.
- 3
Thatha ngazo zombili izinyawo bese uphushela phansi ngokushesha
Thinta izinyawo ezimaphakathi zazo zombili izinyawo cishe ngesikhathi esifanayo bese ubeka amadolo akho ezinzwaneni zakho. Esikhundleni sokucwila phansi ujule, gxuma ngokushesha uye phezulu usebenzisa ukunwebeka kwamaqakala, amadolo, namalunga enyonga.
- 4
Ukufika kwesibili ku-Soft Stop
Ngemva kokugxuma futhi, goba wonke amalunga amathathu ngokwanele ukuze ubambe ukushaqeka futhi ugcine ibhalansi imizuzwana emi-2. Buyela emuva ebhokisini bese wenza ukusetha kabusha okuphelele.
STEP, DON'T JUMP
Ukwehla kokuqala kufanele kube phezulu kuphela njengebhokisi ukuze kuqinisekiswe ukuqhathanisa okungaguquki kokuphendula
Ukweqa usuka ebhokisini kukhulisa ukuphakama kwangempela kokuwa, okwandisa umthelela kanye nokuhluka kokuphindaphinda. Beka unyawo olulodwa ngaphandle bese uvumela isikhungo sakho samandla adonsela phansi ukuba sidlule onqenqemeni.
Kufanele ukwazi ukuphinda ukwehla okufanayo kanye nokuthinta kanyekanye ngazo zombili izinyawo ngaphambi kokukhulisa ukuphakama kwebhokisi.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Yehla, finyelela kafushane, futhi uqonde ngqo phezulu.”
SHORT CONTACT
Ukuxhumana okuphansi kufanele kube kufushane kodwa kungashayiwe ngamadolo aqinile
Iqakala, idolo, namalunga enyonga kufanele agobe ndawonye kancane ukuze agcine ukushaqeka futhi aqonde ngokushesha. Uma amadolo akho ekhiyiwe noma alethwa, ukuqina kudlulele.
Uma uhlala ujulile ngemva kokufika, yima, bese ugxuma, kuba ukweqa okuhlukile esikhundleni sokugxuma okuconsi. Yehlisa ibhokisi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Yeqa usuka ebhokisini
- Lokho okubonayo
- Ukuwa kuhlukile ngaso sonke isikhathi futhi umthelela wokufika uzwakala kakhulu.
- Imbangela engaba khona
- Yenza ukweqa okwengeziwe ngaphezu kobude bebhokisi.
- Indlela yokulungisa
- Beka unyawo olulodwa phambili, yehla ngokwemvelo futhi ungagxumi ebhokisini.
Yehlele ngokujulile ekufikeni kokuqala.
- Lokho okubonayo
- Ukuxhumana okude okuphansi bese ume kancane njenge-squat ngaphambi kokugxuma futhi.
- Imbangela engaba khona
- Ukuphakama kokuwa kudlula amandla okusebenza kabusha noma indlela yokufika ayitholakali.
- Indlela yokulungisa
- Yehlisa ibhokisi bese ubuyela ekuwiseni phansi kanye nokugxuma kwe-pogo okuphansi.
Gxuma futhi amadolo awele phakathi
- Lokho okubonayo
- Ekuthinteni kokuqala, amadolo angaphakathi ezinzwaneni futhi ingcindezi kuzo zombili izinyawo ihlukile.
- Imbangela engaba khona
- Umthelela nesivinini manje kungaphezu kokulawulwa okuhlangene.
- Indlela yokulungisa
- Yima ngokushesha bese ufunda kabusha ukuqondanisa kokufika okuyizinyawo ezimbili ukusuka ekuphakameni okuphansi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Shayela phansi futhi unamathele
Funda ukuma okusheshayo kokufika endaweni ephakeme ephansi.
Ukufika kwebhokisi eliphansi
Yeka ukuhlala ngezinyawo zombili ngaphandle kokugxuma futhi.
I-Pogo Jump
Zijwayeze ukuthintana phansi okufushane kanye nokunwebeka kweqakala.
I-Low Depth Jump
Ukugxuma okusebenzayo kwe-chain lapho ukuqondanisa kokufika kuzinzile.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Lokhu ukuvivinya umzimba okuthuthukisiwe okubeka umthwalo omkhulu ohlelweni lwezinzwa kanye nemisipha, ngakho yenza amanani amancane kuphela ngemva kokufudumala. Isikhathi sokuxhumana, ukuphakama kokweqa kabusha, nokuqondanisa kuyimibandela esikhundleni sobude.
Bala
2–5 izikhathi
Ukusetha kabusha okugcwele kuwo wonke amabhokisi okuphindaphinda
Isethi
3–5 amasethi
2–3 imizuzu yokutakula phakathi kwamasethi
Imvamisa
1-2 izikhathi ngeviki
Inombolo ekhawulelwe yoxhumana nabo nokunye ukweqa okunamandla kakhulu
- Khulisa ukuphindaphinda kobude obufanayo kuphela lapho ukuthintana okufushane nokweqa kabusha okuqondile kugcinwa.
- Uma uhlangabezana nokuhlala phansi okujulile, ukuwa kwedolo, noma ukweqa kabi, qeda isethi.
- Ngisho noma ubuchwepheshe buphelele, ukuphakama kwebhokisi kuphakanyiswa kancane kuphela futhi akuhlosile ukuphakama okuphezulu.
Imibuzo evame ukubuzwa
Ingabe kufanele ngigxume lapho ngifika khona okokuqala?
Yebo, uma kuyithagethi esebenzayo, gxuma ngokushesha ngemva kokuxhumana okufushane, kodwa uma ingaphandle kokuqondanisa, ungayizami. Okokuqala, udinga ukuba nekhono lokudonsa phansi.
Uyini umehluko phakathi kokweqa okujulile nokugxuma kwebhokisi?
Ukweqa okujulile kuthatha umthelela wokuphuma ebhokisini bese ugxumela emuva ngokushesha, kuyilapho ibhokisi ligxuma lisuka phansi lingene ebhokisini. Ukufika nokusabela okudingekayo kuhlukile.
