NECK STRETCH
Ukwelula Intamo: Sebenzisa ukutsheka ohlangothini oluthambile kuyilapho ihlombe eliphambene lihlala phansi, ngaphandle kokudonsa kanzima ekhanda.
Setha ibanga lokuqala elingenabuhlungu futhi uzisekele ngamabhulokhi noma izindonga uma kunesidingo. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala. Yehlisa amahlombe akho bese utshekisa ikhanda lakho kancane ohlangothini olulodwa ukuze ugcine ukudonsa okunethezekile ohlangothini lwentamo yakho. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa. Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile. Inkomba eyisihluthulelo: Sebenzisa ukutshekisa ohlangothini oluthambile kuyilapho ihlombe elihlukile lihlala phansi, ngaphandle kokudonsa kanzima ekhanda.
- Imisipha eyinhloko
- Imisipha enwebekayo enkulu lapho ukunyakaza khona
- Imisipha esekelayo
- Ukusimamisa imisipha nemisipha yokuphefumula ezungeze amalunga
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuhamba, ukuguquguquka nokuphumula kwezicubu
Ingabe ngisho nomuntu oqalayo angakwazi ukwenza ukunyakaza kwe-Neck Stretch?
Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Yehlisa amahlombe akho bese utshekisa ikhanda lakho kancane ohlangothini olulodwa ukuze ugcine ukudonsa okunethezekile ohlangothini lwentamo yakho. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa amaphuzu okusekela nezinto zokusebenza
Setha ibanga lokuqala elingenabuhlungu futhi uzisekele ngamabhulokhi noma izindonga uma kunesidingo. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala.
- 2
Ukudala i-torso nokuqondanisa okuhlangene
Gcina ukuphefumula okude, okukhululekile ngaphandle kokukhiya amalunga akho. Gwema ukufaka amandla angenasidingo entanyeni nasemhlathini wakho.
- 3
Ukwenza umsebenzi Wokwelula Intamo
Yehlisa amahlombe akho bese utshekisa ikhanda lakho kancane ohlangothini olulodwa ukuze ugcine ukudonsa okunethezekile ohlangothini lwentamo yakho. 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 NOKUNDLELA
Yenza indlela yamandla yokunyakaza kwe-Neck Stretch ingashintshi.
Gcina ukuphefumula okude, okukhululekile ngaphandle kokukhiya amalunga akho. Lokhu kuqondanisa kufanele kugcinwe ukuze imisipha emikhulu isebenzise amandla futhi amalunga amancane angatholi ukucindezeleka okungadingekile.
Yehlisa amahlombe akho bese utshekisa ikhanda lakho kancane ohlangothini olulodwa ukuze ugcine ukudonsa okunethezekile ohlangothini lwentamo yakho. 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: “Nquma ibanga lokuqala elingenabuhlungu futhi uzondle ngamabhulokhi noma izindonga uma kunesidingo.”
RANGE&TEMPO
Uhlu lokunyakaza ongakwazi ukululawula uhla olufanele lokunyakaza.
Kunokuba ufinyelele ekugcineni, thola iphoyinti lokugcina lapho i-torso yakho nokuqondanisa kwamalunga kugcinwa khona. Noma yibuphi ububanzi obungaphezu kwalokho kungenzeka budalwe ngokuhlehla noma ukunyakaza okunxephezela.
Dala ubude ekuhogeleni kwakho futhi unciphise ukungezwani ekukhipheni kwakho umoya. Ungasebenzisi ezindaweni lapho ubuhlungu obubukhali noma ukuba ndikindiki kwenzeka.
KEY MOVEMENT CUE
Sebenzisa ukutsheka okuthambile ohlangothini ngenkathi ihlombe eliphambene lihlala phansi, ngaphandle kokudonsa kanzima ekhanda.
Lesi sikhombi sinikeza umsipha oyinhloko we-extensor lapho ukunyakaza khona indlela ephindaphindayo kuyilapho imisipha eqinisiwe nemisipha yokuphefumula ezungeze amalunga 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: Sebenzisa ukutshekisa ohlangothini oluthambile kuyilapho ihlombe eliphambene lihlala phansi, ngaphandle kokudonsa kanzima ekhanda.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukwelula Intamo: Ukwandisa ububanzi ngenkathi ucekela phansi ukuqondanisa
- Lokho okubonayo
- Sebenzisa i-recoil ukuze uhlose ibanga lokugcina noma ubambelele ezinhlungwini.
- Imbangela engaba khona
- Ukukhathala kunqwabelene, noma umthwalo, isivinini, nohlu lokunyakaza kukhulu kuneleveli yamanje yekhono.
- Indlela yokulungisa
- Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile. Inkomba eyisihluthulelo: Sebenzisa ukutshekisa ohlangothini oluthambile kuyilapho ihlombe elihlukile lihlala phansi, ngaphandle kokudonsa kanzima ekhanda.
Ukwelula Intamo: Ishoda umlenze wokubuya
- 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 oyihlosile yezimpinda.
- Indlela yokulungisa
- Nikeza imizuzwana emi-2 ukuya kwemi-3 ukuze uthole ukubuyisela, phinda umise indawo yokuqala, bese uqala impinda elandelayo.
Ukwelula Intamo: 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 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 ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo.
Kancane kancane Khuphula inani lokuphindaphinda nokulayisha
Khuphula kancane kancane isikhathi sokubamba noma ibanga lokulawula elisebenzayo ngaphakathi kwebanga lokuphefumula elinethezekile. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Khuphula kancane kancane isikhathi sokubamba noma ibanga lokulawula elisebenzayo ngaphakathi kwebanga lokuphefumula elinethezekile. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
Isingeniso
20~40 imizuzwana × 2~3 izikhathi noma kancane 6~10 izikhathi
Gcina ukuma okufanayo kukho konke ukuphindaphinda, ushiye izimpinda ezi-2 kuye kwezingu-3.
Uchwepheshe
20~40 imizuzwana × 2~3 izikhathi noma kancane 6~10 izikhathi
Engeza ukumisa isikhashana noma ukwehla kancane, kodwa buyela esinyathelweni sangaphambilini uma kwenzeka umnyakazo wokunxephezela.
- Khuphula kancane isikhathi sokubamba noma ibanga lokulawula elisebenzayo ngaphakathi kwebanga lokuphefumula elinethezekile.
- 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. Uma uzwa ubuhlungu obubukhali bamalunga, ukuba ndikindiki, isiyezi, noma ukuphelelwa amandla kungazelelwe ngenkathi wenza
Imibuzo evame ukubuzwa
Yiluphi uhlobo lokunyakaza okufanele ngilusebenzise?
Sebenzisa kuze kube sezingeni lapho 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?
Khuphula kancane kancane isikhathi sokubamba noma ibanga lokulawula elisebenzayo ngaphakathi kwebanga lokuphefumula elinethezekile. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
