HIGH KNEES
Amadolo aphezulu awawona umnyakazo ophoqa amadolo akho ukuthi aphakanyiswe phezulu. Lokhu kuprakthiza okunesigqi lapho uphakamisa khona umzimba wakho bese ubuyisela buthule izinyawo zakho ngaphansi komzimba wakho.
Amadolo aphakeme ukunyakaza okubandakanya ukuphakamisa imilenze yakho ngokushintshana lapho umile endaweni, uzilolongela isigqi nesivinini somlenze. Ukuzivivinya kwakudala kwamadolo aphezulu kungalungiselelwa isivinini esihlukile, njengokumasha, ukweqa, noma ukugijima ngokushesha. Ucwaningo lwe-cadence olugijimayo luphakamisa ukuthi ubude bezinyathelo, umthelela, nokusabalalisa umthwalo ohlanganyelwe ekusebenzeni kungahluka ngokuya nge-cadence, kodwa lokhu akukwazi ukuguqulwa ukuphakama kwamadolo okunezidingo eziphezulu noma isivinini. Qala ngokumasha ngokusekelwe kubhalansi yakho yamanje, isimo sokuhlangana, nokuphefumula.
- Imisipha eyinhloko
- Ama-flexible e-Hip, ama-quadriceps, amathole
- Imisipha esekelayo
- Gluteus maximus, hamstrings, core
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukugijima endaweni yokuprakthiza
Ingabe kufanele ngiphakamise amadolo ami ukuze afinyelele ukuphakama kwe-hip?
No. Noma yikuphi ukuphakama okugcina i-pelvis yakho nomhlane ophansi ukhululekile futhi ulinganisele kwanele. Ungaphoqi ukuphakama ukuthi ukhule.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola indawo ezungezile nezimo zephansi
Qinisekisa ukuthi unendawo yokuhambisa izingalo zakho endaweni kanye nephansi elingasheleli. Ungaqali uma unesiyezi, ukungakhululeki esifubeni, noma ubuhlungu bamalunga abukhali.
- 2
Yima ngokunethezeka ngomuzwa wokukhula ube mude
Phakamisa umzimba wakho ngaphandle kokuphakamisa izimbambo zakho ngokweqile futhi ubheke phambili. Ungagobi umhlane wakho ngokweqile.
- 3
Phakamisa idolo elilodwa ukuze libe ukuphakama okunethezekile
Asikho isidingo sokuphoqa amadolo akho ukuthi afinyelele ezingeni le-hip. Khetha ubude obungabangeli ukutsheka kwe-pelvic noma ukungakhululeki emhlane.
- 4
Hambisa izingalo eziphambene ngokwemvelo ndawonye
Ivumela umlenze nengalo ephambene ukuya emuva naphambili ngokwemvelo. Gwema ukubeka amandla amaningi emahlombe nasezandleni zakho.
- 5
Buyisa buthule izinyawo zakho ngaphansi komzimba wakho
Esikhundleni sokunyathela izinyawo zakho kude kakhulu, zehlise kancane phansi emzimbeni wakho. Uma umthelela emaqakaleni noma emadolweni akho mkhulu, yehlisa ijubane.
- 6
Ukushintshanisa kwesokunxele nakwesokudla ngesigqi esilawulwayo
Sebenzisa kuphela isigqi esigcina ukuphefumula nokulinganisela. Uma umsindo wokufika uba phezulu noma umzimba unyakaza, buyela ekushintshashintsheni kokumashayo.
RHYTHM
Dala umzimba nesigqi ngaphambi kokuphakama kwedolo
Ama-drill aphakeme amadolo angashintshwa ngokuya ngesivinini, njengokumasha, ukweqa, kanye nokushintshwa kwezinyawo okusheshayo. Ekuqaleni, ungaqhudelani ngobude bedolo, kodwa gxila ekushintsheni izinyawo ezingakwesokunxele nezingakwesokudla ngesigqi esifanayo ne-torso yakho imile.
Uma idolo elilodwa kuphela liphakanyiswe phezulu noma i-pelvis inyakaziswa, isivinini singase sibe ngaphezu kwebanga lokulawula lamanje. Yehlisa ukuphakama kwedolo lakho nesivinini bese ubuyela ekumasheni.
Iphuzu elibalulekile: Prakthiza i-cue: "Okhiye abaphezulu, izinyawo phansi, isigqi sithule."
FOOT RETURN
Esikhundleni sokwelula izinyawo zakho kude kakhulu, zibuyisele ngaphansi komzimba wakho
Ukwelula izinyawo zakho phambili kungenza ibhalansi nokulawula ukushaqeka kube nzima. Ngomusa buyisela unyawo lwakho eduze nomzimba wakho futhi uthole umuzwa wonyawo lwakho lonke luthinta ngokuthula.
Imiphumela yocwaningo lwe-cadence egijimayo ayikwazi ukucaciswa ngokuqondile njengendawo yokuprakthiza. Kunokuba kube nenani elithile lezinyathelo ngomzuzu, isigqi esingenabuhlungu, esiphindaphindwayo sisetshenziswa lapha.
Iphuzu elibalulekile: Izinto okufanele uzihlole: Ngemva kokufika, umzimba awunciki emuva noma izinyawo aziweli kude ngaphambili.
PROGRESSION
Isivinini, ukuphakama kwamadolo, nesikhathi kwenziwa ngokwehlukana.
Uma unyusa isivinini, ukuphakama kwamadolo, nesikhathi sokuzivocavoca ndawonye, kunzima ukwazi ukuthi iyiphi into elimaza ifomu lakho. Yenza ushintsho olulodwa oluncane ngesikhathi.
Uma uhlangabezana nokungakhululeki kweqakala, idolo, inqulu, noma umhlane, ukukhuphuka komsindo wokuhlala phansi, ukulahlekelwa ibhalansi, noma ukulahlekelwa isilawuli sokuphefumula, ngokushesha shintshela ekushintsheni kokumasha okunomfutho ophansi.
Iphuzu elibalulekile: Isimiso sokuqhubeka: Engeza okuhlukile okukodwa kuphela lapho i-torso, ukuhlalisa, nokuphefumula kugcinwa kuzo zonke izimpinda.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukuphakamisa amadolo akho phezulu kakhulu
- Lokho okubonayo
- I-pelvis itshekile noma ingemuva eliphansi ligobe ngokwedlulele.
- Imbangela engaba khona
- Kungenzeka wenze ukuphakama kwedolo lakho kube kukhulu kunokuhamba nokulawula kwakho kwamanje.
- Indlela yokulungisa
- Ngezansi ukuya ekuphakameni okunethezekile futhi uphakamise i-torso yakho.
Nweba izinyawo zakho ziye phambili
- Lokho okubonayo
- I-Torso ijikela emuva lapho ifika.
- Imbangela engaba khona
- Ungase ungakwazi ukubuyisela izinyawo zakho ngaphansi komzimba wakho.
- Indlela yokulungisa
- Yehlisa ijubane futhi usondeze izinyawo zakho eduze komzimba wakho.
Ukufika kunomsindo
- Lokho okubonayo
- Kunomsindo wonyawo lushaya phansi.
- Imbangela engaba khona
- Isivinini noma ukubekezela kungenzeka kudlule ibanga lokulawula lamanje.
- Indlela yokulungisa
- Shintshela ekumasheni noma wehlise isivinini isigqi.
Inikeza amandla emahlombe nasentanyeni
- Lokho okubonayo
- Ngaqinisa izibhakela zami futhi intamo yami yakhathala kuqala.
- Imbangela engaba khona
- Kungenzeka ukuthi uzama ukuzinzisa ngokweqile ukunyakaza kwengalo yakho.
- Indlela yokulungisa
- Gcina izandla namahlombe akho ekhululekile futhi uxhawula izingalo zakho ngokwemvelo.
Bamba umoya wakho
- Lokho okubonayo
- Amandla amakhulu ebusweni nasentanyeni.
- Imbangela engaba khona
- Kungenzeka ukuthi ulahlekelwe umoya ngenkathi uzama ukugcina isivinini.
- Indlela yokulungisa
- Ukuphefumula kwehla kuya kusigqi esiqhubekayo.
Ziba ukuphazamiseka futhi uqhubeke
- Lokho okubonayo
- Ubuhlungu obubukhali, ukuba ndikindiki, isiyezi, nokungakhululeki esifubeni kungase kwenzeke.
- Imbangela engaba khona
- Amandla amanje noma uhlobo lungase lungafani.
- Indlela yokulungisa
- Yeka ukuqhubeka ngokushesha futhi uxhumane nochwepheshe uma izimpawu ziqhubeka.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukumasha endaweni
Qala ngonyawo olulodwa phansi kanye nokuphakama kwedolo okunethezekile.
I-Rhythm Marching
Khulisa isivinini sokushintsha kancane kuphela uma i-torso nokufika kuzinzile.
Izidingo eziphezulu eziphansi
Sebenzisa i-loiter encane kuphela lapho ukuhamba kwezinyawo ezithulile kugcinwa.
Izidingo ezisheshayo, eziphezulu
Khulisa isikhathi kuphela lapho ibhalansi, ukuphefumula, nokufika kugcinwa kukho konke ukuphindaphinda.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa izikhathi ezingu-2–4 ngeviki njengeseshini yokufudumala noma emfushane ye-cardio. Emasontweni amabili okuqala, sebenzisa ukuqhuma okufushane kwamasekhondi angu-15-20 ngokumasha noma amadolo aphakeme aphansi, bese uphinda ngemva kokululama okwanele.
Isikhathi Sokuzivocavoca
15–20 imizuzwana
Ibanga lapho i-torso nokufika kuzinzile
Inani lamasethi
2–4 amasethi
Phumula imizuzwana engu-30–60 phakathi kwamasethi
Intuthuko
+5 imizuzwana noma ukukhuphuka kwejubane elincane
Engeza into eyodwa ngesikhathi
- Uma i-torso yakho imile kukho konke ukuphindaphinda, izinyawo zakho zibuyela buthule ngaphansi komzimba wakho, futhi abukho ubuhlungu, bese ukhuphula okuhlukile okukodwa kuseshini elandelayo.
- Uma uzwa umsindo wokuhlala phansi, ukuqhaqhazela kwe-torso, ukulahlekelwa ukulawula ukuphefumula, noma ukungaphatheki kahle kwamalunga, shintshela ngokushesha ekumasheni noma ekuphumuleni.
- Ukungakhululeki kwesifuba, isiyezi, ukuquleka, ubuhlungu obubukhali nokuba ndikindiki kuhlukile ekukhathaleni kokuzivocavoca okuvamile. Ungaqhubeki uma unezimpawu.
Imibuzo evame ukubuzwa
Kufanele Ngigxume?
No. Ukumasha endaweni kuwukuhluka okuvumelekile kokuqala. Engeza imvume encane kuphela uma unyawo oluthulile luzinzile.
Mangaki amasekhondi okufanele ngikwenze lokhu?
Asikho isikhathi esimisiwe esidingekayo. Qala ngezikhawu ezimfushane, njengemizuzwana eyi-15-20, futhi wandise kancane kuphela lapho ukwazi ukugcina ukuma kwakho nokuphefumula.
Ngingakwazi ukuqhubeka uma amaqakala noma amadolo ami ebuhlungu?
No. Yima ngokushesha bese ushintshela kumashi noma komunye umsebenzi onomphumela ophansi. Uma ubuhlungu buqhubeka, ungaqhubeki nokuguqulwa.
Ngingahamba nini ngokushesha?
Yenza ukukhuphuka okuncane kunoma yisiphi isivinini noma isikhathi kuphela lapho i-torso, ukufika, nokuphefumula kugcinwa kuzo zonke izimpinda.
