WOOD CHOP
I-Wood Chop: Zungezisa izimbambo ne-pelvis ndawonye ngenkathi izingalo zidlulisa amandla esikhundleni sokudonsa wodwa.
Dala ukuma kokungathathi hlangothi ngokupakisha izimbambo zakho ne-pelvis futhi unganwebeli kakhulu umhlane wakho ophansi. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala. Zungezisa i-torso yakho kanye ne-pelvis ndawonye ukuze ushintshe ukumelana ngokudayela futhi wehle ufike lapho uqala khona. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa. Yehlisa ibanga lokunyakaza bese uphinda kuphela izigaba lapho ukuqina kwesisu kugcinwa khona ngenkathi ukhipha umoya. Inkomba engukhiye: Zungezisa izimbambo ne-pelvis ndawonye ngenkathi izingalo zidlulisa amandla esikhundleni sokudonsa uwedwa.
- Imisipha eyinhloko
- Rectus abdominis, transversus abdominis, obliques
- Imisipha esekelayo
- Imisipha e-Gluteal, ama-hip flexors, izinzile zomgogodla
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Torso flexion/rotation noma i-anti-rotation stabilition
Ingabe umuntu oqalayo angakwazi ukwenza umnyakazo wokugawula izinkuni?
Yehlisa ububanzi bokunyakaza futhi uphinda kuphela isigaba lapho ukungezwani kwesisu kugcinwa khona ngenkathi ukhipha umoya. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Zungezisa i-torso yakho kanye ne-pelvis ndawonye ukuze ushintshe ukumelana ngokudayela futhi wehle ufike lapho uqala khona. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa amaphuzu okusekela nezinto zokusebenza
Dala ukuma kokungathathi hlangothi ngokupakisha izimbambo zakho ne-pelvis futhi unganwebeli kakhulu umhlane wakho ophansi. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala.
- 2
Ukudala i-torso nokuqondanisa ngokuhlanganyela
Khipha umoya isikhathi eside, qinisa isisu sakho sonke bese uphumuza intamo namahlombe akho. Gwema ukufaka amandla angenasidingo entanyeni nasemhlathini wakho.
- 3
Ukwenza Ukusebenza Kwe-Wood Chopper
Zungezisa i-torso yakho kanye ne-pelvis ndawonye ukuze ushintshe ukumelana ngokudayela futhi wehle ufike lapho uqala khona. 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 kwe-wood chopper ingashintshi
Khipha umoya isikhathi eside, qinisa isisu sakho sonke bese uphumuza intamo namahlombe akho. Lokhu kuqondanisa kufanele kugcinwe ukuze imisipha emikhulu isebenzise amandla futhi amalunga amancane angatholi ukucindezeleka okungadingekile.
Zungezisa i-torso yakho kanye ne-pelvis ndawonye ukuze uguqule ukumelana ngokudayela futhi wehle ufike lapho uqala khona. Kungumqondo omuhle ukuthatha izithombe ngaphambili noma ohlangothini ukuze uhlole ukuthi ukuma kwe-torso kanye ne-joint trajectory akushintshi ekuqaleni nasekupheleni.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Dala ukuma okumaphakathi nezimbambo zakho kanye ne-pelvis estakiwe futhi umhlane wakho ongezansi unganwebeki kakhulu.”
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 ulawule isigaba sokwehlisa imizuzwana engu-2-3. Uma ungakwazi ukugcina i-trajectory efanayo kuze kube yimpinda yokugcina, yehlisa isisindo noma inombolo yezimpinda.
KEY MOVEMENT CUE
Zungezisa izimbambo ne-pelvis ndawonye ngenkathi izingalo zidlulisa amandla esikhundleni sokudonsa yedwa.
Lesi sici sinikeza i-rectus abdominis, i-transversus abdominis, i-obliques indlela ephindaphindayo ngenkathi imisipha ye-gluteal, ama-hip flexors, izinza zomgogodla zisekela 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: Zungezisa izimbambo ne-pelvis ndawonye ngenkathi izingalo zidlulisa amandla esikhundleni sokudonsa wodwa.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-Wood Chop: Ukwandisa ububanzi ngaphandle kokuqondanisa
- Lokho okubonayo
- Ukwandisa uhla ngenkani ngokusabela emuva noma amandla okuhlangana kwe-hip
- Imbangela engaba khona
- Ukukhathala sekunqwabelene, noma umthwalo, isivinini, kanye nebanga lokusebenza kukhulu kuneleveli yobuchwepheshe yamanje.
- Indlela yokulungisa
- Yehlisa ibanga lokunyakaza bese uphinda kuphela izigaba lapho ukuqina kwesisu kugcinwa khona ngenkathi ukhipha umoya. Inkomba engukhiye: Zungezisa izimbambo ne-pelvis ndawonye ngenkathi izingalo zidlulisa amandla esikhundleni sokudonsa uwedwa.
I-Wood Chop: Isigaba sokubuyisela esingekho
- Lokho okubonayo
- Uma ubuyela endaweni yokuqala, ijubane liyakhuphuka kungazelelwe bese ligxumela 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.
I-Wood Chop: Ukulahlekelwa ukuphefumula kanye nokungezwani 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 ngokuphindaphinda ngakunye bese uqeda isethi uma ukuqondanisa kungabuyi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Beka ukuzinza nobubanzi kuqala
Yehlisa ububanzi bokunyakaza futhi uphinda kuphela isigaba lapho ukungezwani kwesisu kugcinwa khona ngenkathi ukhipha umoya. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo.
Kancane kancane khulisa ukuphindaphinda nomthwalo
Ngenkathi ugcina ukuma okhalweni, khulisa ubunzima ngendlela elandelayo: ubude be-lever, isikhathi sokumisa isikhashana, nokumelana. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yehlisa ububanzi bokunyakaza futhi uphinda kuphela isigaba lapho ukungezwani kwesisu kugcinwa khona ngenkathi ukhipha umoya. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Ngenkathi ugcina ukuma okhalweni, khulisa ubunzima ngendlela elandelayo: ubude be-lever, isikhathi sokumisa isikhashana, nokumelana. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
Isingeniso
8~15 izikhathi noma 20~40 imizuzwana × 3 amasethi
Gcina ifomu lifana kuzo zonke izimpinda, ushiye izimpinda ezi-2-3.
Uchwepheshe
8~15 izikhathi noma 20~40 imizuzwana × 3 amasethi
Engeza ingxenye emile noma ukwehla kancane, kodwa buyela esinyathelweni sangaphambilini uma kwenzeka umnyakazo wokunxephezela.
- Ukugcina ukhalo, khulisa izinga lobunzima ngendlela elandelayo: ubude be-lever, isikhathi sokumisa isikhashana, nokumelana.
- 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 uhlobo lokunyakaza okufanele ngilusebenzise?
Sebenzisa kuze kufike lapho ungezwa khona ukungezwani emisipha eqondiwe futhi ugcine i-torso nokuqondanisa kwamalunga. Uma umklomelo uvela endaweni ejulile noma ephakeme, iphoyinti elingaphambili liwububanzi bamanje obusebenzayo.
Ngingasikhulisa nini isisindo noma izinga lobunzima?
Ngenkathi ugcina ukuma okhalweni, khulisa ubunzima ngendlela elandelayo: ubude be-lever, isikhathi sokumisa isikhashana, nokumelana. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
