MUSCLE-UP
Imisipha-Phezulu: Gcina ukushwiba kuhlelekile, donsa isifuba ngaphezu kwebha, futhi ugcine uguquko luseduze nezandla.
Qondanisa izinyawo zakho nokubamba futhi udale indawo yokuthi umshini usondele endaweni emaphakathi yomzimba wakho. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala. Yenza ukudonsa ngamandla ngesifuba sakho kubha, bese ushintsha izihlakala zakho bese uqedela ngokwelula izingalo zakho ngokunyakazisa idiphu. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa. Yehlisa isisindo futhi uzilolonge ukunwetshwa komzimba okuphansi kanye nokulandelana okuzinzile kokubamba ngokunyakaza kwezikhawu. Inkomba engukhiye: Gcina ukushwiba kuhlelekile, donsa isifuba ngaphezu kwebha, bese ugcine uguquko luseduze nezandla.
- Imisipha eyinhloko
- I-Gluteus, i-quadriceps, ingemuva namahlombe
- Imisipha esekelayo
- Izintambo, amathole, izingalo, umnyombo
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- Isandiso esiqhumayo kanye nokuxhumana okugcwele komzimba
Ngabe nabaqalayo bangakwazi yini ukunyakaza kwemisipha?
Yehlisa isisindo futhi uzilolonge ukunwetshwa komzimba okuphansi kanye nokulandelana okuzinzile kokubamba ngokunyakaza kwesigaba. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Yenza ukudonsa ngamandla ngesifuba sakho kubha, bese ushintsha izihlakala zakho bese uqedela ngokwelula izingalo zakho ngokunyakazisa idiphu. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa amaphuzu okusekela nezinto zokusebenza
Qondanisa izinyawo zakho nokubamba futhi udale indawo yokuthi umshini usondele endaweni emaphakathi yomzimba wakho. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala.
- 2
Ukudala i-torso nokuqondanisa ngokuhlanganyela
Vikela umzimba wakho ngokuqinile, kodwa lungiselela ukudlulisa amandla omzimba wakho ophansi phezulu ngaphandle kokuphazamiseka. Gwema ukufaka amandla angenasidingo entanyeni nasemhlathini wakho.
- 3
Ukwenza ukunyakaza kwemisipha
Yenza ukudonsa ngamandla ngesifuba sakho kubha, bese ushintsha izihlakala zakho bese uqedela ngokwelula izingalo zakho ngokunyakazisa idiphu. 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 kwemisipha-up ingashintshi
Vikela umzimba wakho ngokuqinile, kodwa lungiselela ukudlulisa amandla omzimba wakho ophansi phezulu ngaphandle kokuphazamiseka. Lokhu kuqondanisa kufanele kugcinwe ukuze imisipha emikhulu isebenzise amandla futhi amalunga amancane angatholi ukucindezeleka okungadingekile.
Yenza ukudonsela phezulu okuqinile ngesifuba sakho kubha, bese ushintsha izihlakala zakho bese uqedela ngokwelula izingalo zakho ngokunyakazisa idiphu. Kungumqondo omuhle ukuthatha izithombe ngaphambili noma ohlangothini ukuze uhlole ukuthi ukuma kwe-torso kanye ne-joint trajectory akushintshi ekuqaleni nasekupheleni.
Iphuzu elibalulekile: Khombisa ukuzama ngokushesha: "Qondanisa izinyawo zakho futhi ubambe futhi udale indawo yokuthi okokusebenza kusondele emgqeni womzimba wakho."
RANGE&TEMPO
Ibanga elilawulekayo uhla olufanele lokunyakaza
Kunokuba ufinyelele iphuzu lokugcina, thola iphuzu lokugcina lapho kugcinwa khona i-torso nokuqondanisa kwamalunga. Noma yibuphi ububanzi obungaphezu kwalokho kungenzeka budalwe ngokuhlehla noma ukunyakaza okunxephezela.
Yenza isigaba sokukhuphula ngenhloso futhi isigaba sokwehlisa silawulwa imizuzwana engu-2-3. Uma ungakwazi ukugcina i-trajectory efanayo kuze kube yimpinda yokugcina, yehlisa isisindo noma inombolo yezimpinda.
KEY MOVEMENT CUE
Gcina ukushwiba kuhlelekile, donsa isifuba ngaphezu kwebha, bese ugcine uguquko luseduze nezandla.
Le nkhomba inika i-gluteus, i-quadriceps, ingemuva namahlombe indlela ephindaphindwayo kuyilapho ama-hamstrings, amathole, izingalo, nomgogodla kusekela 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 ukushwiba kuhlelekile, donsa isifuba ngaphezu kwebha, futhi ugcine uguquko luseduze nezandla.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Imisipha-Phezulu: Ukwandisa ububanzi ngaphandle kokuqondanisa
- Lokho okubonayo
- Ukulahlekelwa ibhalansi lapho udonsa noma wamukela ngengalo kuqala
- Imbangela engaba khona
- Ukukhathala sekunqwabelene, noma umthwalo, isivinini, nobubanzi bokusebenza kukhulu kuneleveli yobuchwepheshe yamanje.
- Indlela yokulungisa
- Yehlisa isisindo futhi uzilolonge ukunwetshwa komzimba okuphansi kanye nokulandelana okuzinzile kokubamba ngokunyakaza kwezikhawu. Inkomba engukhiye: Gcina ukushwiba kuhlelekile, donsa isifuba ngaphezu kwebha, bese ugcine uguquko luseduze nezandla.
Imisipha-Phezulu: Ishoda umlenze wokubuya
- Lokho okubonayo
- Uma ubuyela endaweni yokuqala, isivinini siyenyuka ngokuzumayo bese sigibela ku-rep elandelayo.
- Imbangela engaba khona
- Ucabangela kuphela isigaba sokusebenza njengomsebenzi noma ugxile ekushayeni inombolo oyiqondiwe yezimpinda.
- Indlela yokulungisa
- Nikeza imizuzwana emi-2 kuya kwemi-3 ukuze uthole ukubuyisela, phinda umise indawo yokuqala, bese uqala impinda elandelayo.
Imisipha-Phezulu: 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
- Ngazama ukugcina ukucindezela kwesisu kulo lonke isethi noma ngibambe umoya wami 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 futhi uzilolonge ukunwetshwa komzimba okuphansi kanye nokulandelana okuzinzile kokubamba ngokunyakaza kwesigaba. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo.
Kancane kancane Khuphula inani lokuphindaphinda nomthwalo
Engeza isisindo noma ukunyakaza kokuxhumanisa kuphela uma isivinini nekhwalithi yokufika igcinwa. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yehlisa isisindo futhi uzilolonge ukunwetshwa komzimba okuphansi kanye nokulandelana okuzinzile kokubamba ngokunyakaza kwesigaba. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Engeza isisindo noma ukunyakaza kokuxhumanisa kuphela uma isivinini nekhwalithi yokufika igcinwa. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
Isingeniso
3~6 izikhathi × 3~5 amasethi
Gcina ukuma okufanayo kukho konke ukuphindaphinda, ushiye izimpinda ezi-2-3.
Ikhono
3~6 izikhathi × 3~5 amasethi
Engeza ingxenye emile noma ukwehla kancane, kodwa buyela esinyathelweni sangaphambilini ngemva komnyakazo wokunxephezela.
- Engeza isisindo noma ukunyakaza kokuxhumanisa kuphela uma isivinini nekhwalithi yokufika igcinwa
- 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 uhla 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?
Engeza isisindo noma ukunyakaza kokuxhumanisa kuphela uma isivinini nekhwalithi yokufika igcinwa. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
