SEAL ROW
I-Seal Row: Vumela ibhentshi lisekele i-torso futhi lidonsele ezimbanjeni ezingezansi ngaphandle kokuphakamisa isifuba.
Misa i-angle yokubamba ne-torso futhi ugcine amahlombe akho ekude nezindlebe zakho. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala. Lala ubheke phansi ebhentshini eliyisicaba, nomzimba wakho usekelwe ngokugcwele, bese udonsa ibha noma i-dumbbell ngaphansi kwebhentshi ubheke esifubeni sakho. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa. Yehlisa isisindo, gcina isifuba sakho ne-pelvis kukhiyiwe, futhi umise kabusha indlela yendololwane yakho. Phinda uhlole okuthi “Setha i-angle yokubamba kanye ne-torso futhi ugcine amahlombe akho ekude nezindlebe zakho” ngaphambi kokuphindaphinda Komugqa Wophawu olandelayo. Iphuzu elibalulekile: Vumela ibhentshi lisekele i-torso futhi lidonsele ezimbanjeni ezingezansi ngaphandle kokuphakamisa isifuba.
- Imisipha eyinhloko
- I-Latissimus dorsi, i-trapezius ephakathi, i-rhomboids
- Imisipha esekelayo
- I-deltoid yangemuva, i-biceps brachii, ingalo yangaphambili
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Umzimba ongaphezulu wokudonsa kanye nokulawula amahlombe ehlombe
Ingabe ngisho nomuntu oqalayo angakwazi ukwenza umsebenzi womugqa wophawu?
Yehlisa isisindo, gcina isifuba sakho ne-pelvis kukhiyiwe, bese uphinda umise indlela yendololwane yakho. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Lala ubheke phansi ebhentshini eliyisicaba, nomzimba wakho usekelwe ngokugcwele, bese udonsa ibha noma i-dumbbell ngaphansi kwebhentshi ubheke esifubeni sakho. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa amaphuzu okusekela nezinto zokusebenza
Misa i-angle yokubamba ne-torso futhi ugcine amahlombe akho ekude nezindlebe zakho. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala.
- 2
Ukudala i-torso nokuqondanisa ngokuhlanganyela
Lungisa umhlane wakho ongezansi ngokucindezela kwesisu futhi ulungise amahlombe akho ukuthi ahambe ngaphambi kwezingalo zakho. Gwema ukufaka amandla angenasidingo entanyeni nasemhlathini wakho.
- 3
Ukwenza Umsebenzi Womugqa Wophawu
Lala ubheke phansi ebhentshini eliyisicaba, nomzimba wakho usekelwe ngokugcwele, bese udonsa ibha noma i-dumbbell ngaphansi kwebhentshi ubheke esifubeni sakho. 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.
UKUQONDANA NOKUNDLELA
Yenza indlela yamandla yokunyakaza komugqa wophawu njalo
Lungisa umhlane wakho ongezansi ngokucindezela kwesisu futhi ulungise amahlombe akho ukuthi ahambe ngaphambi kwezingalo zakho. Lokhu kuqondanisa kufanele kugcinwe ukuze imisipha emikhulu isebenzise amandla futhi amalunga amancane angatholi ukucindezeleka okungadingekile.
Lala ubheke phansi ebhentshini eliyisicaba, ngokusekelwa okuphelele kwe-torso, bese udonsa ibha noma i-dumbbell ngaphansi kwebhentshi ubheke esifubeni sakho. Kungumqondo omuhle ukuthatha izithombe ngaphambili noma ohlangothini ukuze uhlole ukuthi ukuma kwe-torso kanye ne-joint trajectory akushintshi ekuqaleni nasekupheleni.
Iphuzu elibalulekile: Cava ukuzama ngaso leso sikhathi: "Setha i-angle yokubamba ne-torso yakho futhi ugcine amahlombe akho ekude nezindlebe zakho."
RANGE & TEMPO
Ibanga elilawulekayo uhla olulungile lokunyakaza
Thola indawo yokugcina lapho kugcinwa khona i-torso nokuqondanisa kwamalunga kunokufinyelela ekugcineni. 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
Vumela ibhentshi lisekele i-torso futhi lidonsele ezimbanjeni ezingezansi ngaphandle kokuphakamisa isifuba.
Le nkomba inika i-latissimus dorsi, i-trapezius ephakathi, i-rhomboids indlela ephindaphindwayo kuyilapho i-deltoid engemuva, i-biceps brachii, ingalo yangaphambili 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: Vumela ibhentshi ukuthi lisekele i-torso futhi lidonsele ezimbanjeni ezingezansi ngaphandle kokuphakamisa isifuba.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Umugqa Wophawu: Ukwandisa ububanzi ngaphandle kokuqondanisa
- Lokho okubonayo
- Ngenxa yokuhlehla kwe-torso, yizandla kuphela ezidonswayo namahlombe agoqelwa phambili.
- Imbangela engaba khona
- Ukukhathala sekunqwabelene, noma umthwalo, isivinini, nobubanzi bokusebenza kukhulu kuneleveli yobuchwepheshe yamanje.
- Indlela yokulungisa
- Yehlisa isisindo, gcina isifuba sakho ne-pelvis kukhiyiwe, futhi umise kabusha indlela yendololwane yakho. Phinda uhlole okuthi “Setha i-angle yokubamba kanye ne-torso futhi ugcine amahlombe akho ekude nezindlebe zakho” ngaphambi kokuphindaphinda Komugqa Wophawu olandelayo. Iphuzu elibalulekile: Vumela ibhentshi lisekele i-torso futhi lidonsele ezimbanjeni ezingezansi ngaphandle kokuphakamisa isifuba.
Umugqa Wophawu: Umlenze wokubuya awukho
- Lokho okubonayo
- Uma ubuyela endaweni yokuqala, isivinini sikhuphuka ngokuzumayo bese sigibela ku-rep elandelayo.
- Imbangela engaba khona
- Ucabanga 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.
Umugqa Wophawu: 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 isisindo, gcina isifuba sakho ne-pelvis kukhiyiwe, bese uphinda umise indlela yendololwane yakho. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo.
Kancane kancane Khuphula inani lokuphindaphinda nomthwalo
Gcina i-engeli ye-torso efanayo nesikhathi sokuhlala, bese ukhuphula umthwalo. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yehlisa isisindo, gcina isifuba sakho ne-pelvis kukhiyiwe, bese uphinda umise indlela yendololwane yakho. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Gcina i-engeli ye-torso efanayo nesikhathi sokuhlala, bese ukhuphula umthwalo. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
Isingeniso
8~12 izikhathi × 3~4 amasethi
Gcina ukuma okufanayo kuzo zonke izimpinda, ushiye izimpinda ezi-2-3.
Uchwepheshe
8~12 izikhathi × 3~4 amasethi
Engeza ukumisa isikhashana noma ukwehla kancane, kodwa buyela esinyathelweni sangaphambilini ngemva komnyakazo wokunxephezela.
- Gcina i-engeli ye-torso efanayo nesikhathi sokumisa isikhashana, bese ukhuphula umthwalo
- 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, kanye nobubanzi obungenabuhlungu ngaphezu kwenani lokuphindaphinda.
Imibuzo evame ukubuzwa
Yiluphi uhlobo 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?
Gcina i-engeli ye-torso efanayo nesikhathi sokuhlala, bese ukhuphula umthwalo. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
