LATERAL HOP
I-Lateral hop ayiwona nje umnyakazo ogxile ekweqeni umugqa ngokushesha, kodwa ukuqeqeshwa kokufika okubandakanya ukuphushela eceleni ngomlenze owodwa nokuqondanisa nomunye umlenze.
Gxumela emaceleni ngonyawo olulodwa futhi uhlale kolunye unyawo ukuze uqeqeshe i-lateral propulsion kanye nokuzinza okuhlangene kweqakala, idolo, ne-pelvis. Uma uhahela ibanga, i-torso yakho izohamba ngaphandle konyawo lwakho lokufika noma amadolo akho azowela ngaphakathi. Qala ngokuthatha ama-hops amafushane usebenzisa umugqa ophansi phansi bese ume imizuzwana emi-2 ngemva kokufika.
- Imisipha eyinhloko
- Gluteus medius, quadriceps, ithole
- Imisipha esekelayo
- I-Gluteus maximus, ama-hamstrings, iziqinisi zeqakala, umgogodla
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Lateral unilateral jump kanye nokufika
Udinga ukwenza uhambo olusheshayo nokubuya phakathi kwemigqa?
Okokuqala, ngiyayithanda indlela oma ngayo lapho ufika ngakunye. Nciphisa isikhathi sokuphumula kuphela ngemva kokugcinwa kokuqina.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukunquma imigqa ephansi namabanga amafushane
Maka umugqa endaweni engasheleli bese ukhetha ibanga elingaphansi kwesinyathelo esisodwa. Qiniseka ukuthi akukho lutho oluzungeza nxazonke.
- 2
Dala ukunwebeka kwe-lateral onyaweni lokusekela
Yima ngonyawo olulodwa, cindezela lonke unyawo phansi bese ugoba kancane idolo ne-hip joint. Gcina i-pelvis yakho iseduze nendawo evundlile futhi izingalo zakho zilungele ukulingana.
- 3
Hambisa phansi ngokuslayida eceleni
Gxumela emaceleni, usunduze phansi ngonyawo lwakho lokusekela ulibhekise kolunye uhlangothi. Ungatshekisi i-torso yakho ngokweqile futhi uvumele umzimba wakho wonke ukuba uhambe ndawonye.
- 4
Thola ngonyawo oluphambene bese ume imizuzwana emi-2
Hlala kancane phakathi nonyawo lwakho, ugobe amadolo akho ezinzwaneni zakho. Yima kancane kuze kube yilapho i-pelvis yakho ne-torso zizinzile, bese uphinda ngakolunye uhlangothi.
LAND OVER THE FOOT
Kudingeka ubeke amadolo akho, i-pelvis, kanye ne-torso emuva phezu konyawo lokuhlala.
Uma i-torso yakho ihlala ngaphandle kwezinyawo zakho, uzozilinganisa ngesinyathelo esengeziwe. Nciphisa ibanga futhi ulethe isikhungo sakho samandla adonsela phansi phezu konyawo lwakho lokufika.
Isithende, ibhola lesithupha, kanye nebhola likazwane omncane konke ukuthinta kanye nedolo lilandela isiqondiso sozwane lwesibili.
Iphuzu elibalulekile: Caba ukuzama ngaso leso sikhathi: “Phushela eceleni, yima ezinyaweni zakho.”
STABILITY BEFORE SPEED
Isivinini sohambo olujikelezayo sengezwe ngemva kokulawula ukufika okukodwa
Kunzima ukuhlola amaphutha eqakala namadolo uma udlula kuwo ngokulandelana kusukela ekuqaleni. Misa isikhashana imizuzwana emi-2 ekufikeni ngakunye.
Yehlisa isikhathi sokumisa lapho kokubili izinga lokufika lifana, kodwa yehlise futhi lapho imisindo yonyawo nezindlela zamadolo zishintsha.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Inyakaza izinyawo izikhathi ezimbalwa ngemva kokufika
- Lokho okubonayo
- Ithatha izinyathelo ezengeziwe zokwenza ibhalansi.
- Imbangela engaba khona
- Ibanga le-Jump lidlula amandla okuzinza okuhlangothi olulodwa.
- Indlela yokulungisa
- Sondeza ulayini futhi usebenzise kuphela ibanga elikuvumela ukuthi ume imizuzwana emi-2 ngaphezu kwezinyawo zakho.
Amadolo awela ngaphakathi
- Lokho okubonayo
- Uma ifika, idolo liya ngaphakathi libheke kuzwane omkhulu.
- Imbangela engaba khona
- Ukulawula i-pelvic namakhothamo onyawo akukwazanga ukuphatha umthelela.
- Indlela yokulungisa
- Yehlisa ibanga bese ubuyela esitebhisini esibheke phansi ngamadolo akho ebheke ezinzwaneni zakho.
Phonsa umzimba ongaphezulu kuqala
- Lokho okubonayo
- I-torso incike kakhulu futhi izinyawo zilandela ngemuva kwesikhathi.
- Imbangela engaba khona
- Kusetshenziswe i-kickback yomzimba ongaphezulu esikhundleni sokunyakaza kwe-lateral kusuka onyaweni olusekelayo.
- Indlela yokulungisa
- Prakthiza ama-hops amafushane ngokushwibeka kwengalo okuncishisiwe futhi usunduze usuka phansi ngonyawo lwakho olusekelayo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukubamba ibhalansi yohlangothi olulodwa
Yima kancane emlenzeni owodwa imizuzwana engama-20 kuye kwengama-30.
Isinyathelo Saseceleni Nenduku
Hambisa eceleni ukuze uqondanise ngaphandle kokugxuma.
I-hop yangemuva emfushane nenduku
2 imizuzwana ikhefu ekufikeni ngakunye.
I-Lateral Hop Eqhubekayo
Khulisa ukuphendula kuphela uma zombili izilawuli zilingana.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala ngokufika ohlangothini olubuthakathaka futhi inothi lonyawo lomsindo nokuqondanisa kunebanga. Ezinsukwini ezifana neseshini yokugijima noma yokugxuma, hlanganisa inani eliphelele lokuhlala phansi.
Bala
4–8 izikhathi ngayinye
1-2 isekhondi ikhefu ngokufika ngakunye
Isethi
2–4 imisa ngayinye
60–120 imizuzwana yokululama ngemva kwezinhlangothi zombili
Imvamisa
1-3 izikhathi ngeviki
Ukuphathwa kokubala othintana nabo masonto onke
- Khulisa noma yiliphi ibanga noma isivinini kuphela lapho ukufika ngonyawo ngezinyawo kugcinwa.
- Uma uthatha izinyathelo ezengeziwe, goqa amadolo akho, noma wenze umsindo omkhulu wokufika, ngokushesha wehlise izinga lobunzima.
- Alukho ibanga eliphakeme lokuya nokubuya ngenkathi ukhathele.
Imibuzo evame ukubuzwa
Kufanele ngigxume kude kangakanani?
Noma yiliphi ibanga elikuvumela ukuthi ugcine ukuhleleka kwedolo nenyonga ngaphandle kokunyakazisa izinyawo zakho ngemuva kokufika lanele.
Kuthiwani uma amabanga nhlangothi zombili ehlukile?
Setha ibanga nhlangothi zombili ngokususelwe ohlangothini olufushane nolungazinzile futhi wenze ukusuka kulolo hlangothi.
