Ukufunda kahle i-Dragon Flag

-Delile

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• Ziyini izinzuzo zokuvivinya ifulege ledrako?
• Ungayenza kanjani ifulegi ledrako
• Ukulungiswa
• Amathiphu okuphepha
• Ukuqhubekela phambili
• Ukuhluka kweplank
• Umlenze olele uyaphakama
• Ukuma ihlombe
• Umlenze olengayo uyaphakama
• Isikhundla esingenalutho
• Okubalulekile
• Ngaphambi kokuba uqale
  

Ukuzivocavoca ifulege ledrako kuyindlela yokuzivocavoca ebizwa ngegama lomculi wempi uBruce Lee. Kwakungenye yezinyathelo zakhe zokusayina, futhi manje sekuyingxenye yesiko le-pop lokuqina. USylvester Stallone uphinde wasiza ekwandiseni ukuzivocavoca kwefulegi ledrako ngenkathi edlala kwifilimu iRocky IV.

Lokhu kuvivinya umzimba kutholile ukuthandwa phakathi kwabantu abathanda imithambo kanye nabakhi bomzimba abafuna ukuqonda ukunyakaza okukhulu.

Ziyini izinzuzo zokuvivinya ifulege ledrako?

Ifulege likadrako ukuzivocavoca okuthuthukile okucatshangwa ukuthi kungenye yezivivinyo eziyinhloko eziyinselele kakhulu. Udinga ukuba nomzimba wakho usefomini ephezulu yomzimba ukuze ukwenze. Ngenkathi lokhu kuvivinya kudinga amandla esiswini nangomgogodla, kudinga namandla amakhulu omzimba ogcwele.

Isifuba sakho sonke siyasebenza, ngakho-ke kubalulekile ukuthi unamandla amakhulu emzimbeni wakho wonke ongaphezulu. I-hip flexors yakho, i-glutes, ne-back back nayo iyasetshenzwa. Usebenzisa imisipha yakho yokusimamisa ukugcina ukungezwani emzimbeni wakho wonke. Ukuvivinya ifulege ledrako kukusiza ukwakha amandla ehlombe nemisipha.

Ungayenza kanjani ifulegi ledrako

1. Lala ngomhlane bese ufinyelela izingalo zakho ngemuva kwakho ukubamba isigxobo esiqinile, ikholomu noma ibhentshi.
2. Phakamisa izinkalo zakho njengoba ugoqa isisindo sakho emahlombe akho.
3. Phakamisa izinyawo zakho, imilenze, nesifuba sakho ukuze ufike kulayini owodwa oqondile.
4. Letha umzimba wakho kulayini oqondile ukuze amahlombe akho, izinkalo, namadolo ahambisane. Musa ukubeka isisindo somzimba wakho entanyeni yakho. Gcina isisindo emahlombe akho nasemhlane ongaphezulu.
5. Umhlane wakho ongaphezulu ukuphela kwengxenye yomzimba wakho okufanele ixhumane naphansi.
6. Bamba lapha kuze kube amasekhondi ayi-10.
7. Yehlisa kancane umzimba wakho ubuyele phansi uze ufane naphansi, ugcine ingaphakathi lakho nezinqe ziqinile.
8. Qiniseka ukuthi ugcina imilenze yakho ihlangene futhi iqondile.
9. Ngenselelo, ungabamba umzimba wakho ngenhla komhlaba bese ubamba lesi sikhundla ngaphambi kokuphakamisa futhi.

Yenza amasethi ama-5 okuphindwayo ama-5.

Ukulungiswa

Ukuze ungeze enye inselelo kokuzivocavoca, zama:

• ukukhomba izinzwane zakho
• ukugqoka izinsimbi zamaqakala noma izicathulo ezisindayo

Ukuhluka okulula zama:

• ukuxuba ubude obuletha imilenze yakho bese ume isikhashana ezindaweni ezahlukahlukene
• ukhetha, ekuqaleni, ukwehlisa imilenze yakho phakathi nendawo ukuze kube lula ukuyikhuphula futhi
• ukwenza ukuzivocavoca ngamadolo womabili agobile (ngemuva kokufeza lokhu, zama ukukwenza ngomlenze owodwa uqondiswe ngasikhathi)
• ukwenza inguqulo yomlenze we-straddle (lapho uvula imilenze yakho ngokubanzi, kulula ukuzivocavoca umzimba; ungaqhubeka uhlanganise imilenze yakho ndawonye ize ibe sesimweni esijwayelekile)
• ukukhahlela phezulu kwesikhundla sefulegi likadrako futhi usebenzele ukwehlisa imilenze yakho (ungazenza lezi zinto ezimbi ngokuhluka okukhulunywe ngenhla)

Amathiphu okuphepha

Kubalulekile ukuthi usebenzise ifomu elifanele ngenkathi wenza ifulegi ledrako. Udinga ukuqinisekisa ukuthi ulungele ngokwanele ukwenza ukuzivocavoca umzimba kahle ukuze ugweme ukulimala. Nawa amanye amathiphu abalulekile okufanele uwakhumbule:

• Yenza ukwelula nokuzifudumeza ngaphambi kokuba ube ngumkhuba wakho.
• Gcina izindololwane zakho zifakwe eduze kwezindlebe zakho futhi ungazivumeli ukuba zivele ezinhlangothini.
• Gwema ukubeka isisindo somzimba wakho entanyeni yakho. Gcina isisindo emahlombe akho nasemhlane ongaphezulu.
• Musa ukusunduza ikhanda lakho kanzima kakhulu phansi.
• Gcina isilevu sakho sifakwe esifubeni sakho ukuvikela intamo yakho.
• Gcina iphuzu le-pivot emahlombe akho hhayi emuva kwakho.
• Gcina umhlane wakho uqonde.

Ukuqhubekela phambili

Ngaphezu kokwehluka kwefulegi ledrako, ungasebenza ngokuzivocavoca umzimba okungakusiza wakhe amandla okwenza ifulegi ledrako eligcwele.

Kunconywa nokuthi ube sesimweni esihle ngokomzimba futhi wehlise noma yisiphi isisindo eseqile.

Khumbula ukubekezela njengoba wakhe umkhuba wakho. Kungakuthatha amasonto noma izinyanga ezimbalwa ukuthola amandla nokuzinza okudingekayo ukwenza ifulege ledrako.

Ukuhluka kweplank

1. Woza ezandleni nasezinyaweni zakho nomzimba wakho uqonde ngqo.
2. Beka izihlakala zakho ngqo ngaphansi kwamahlombe akho.
3. Gcina isisindo sakho ezinzwaneni zakho uphakamise izithende.
4. Faka isilevu sakho kancane esifubeni sakho ukuze lelo qondo lentambo liqonde.
5. Hlanganisa isisu sakho futhi ugcine izingalo zakho ziqinile.
6. Bamba lapha okungenani umzuzu owodwa.

Chitha okungenani imizuzu eyi-10 uhamba ngokuhlukahluka kwamapulangwe.

Umlenze olele uyaphakama

1. Lala phansi phansi izingalo zakho eceleni komzimba wakho nezandla zakho zibheke phansi. Ungafaka futhi iminwe yakho phansi kogebhezi lwakho ukusekela intamo yakho uma lokhu kuthokomele.
2. Phakamisa kancane imilenze yakho phezulu ophahleni.
3. Yehlisa imilenze yakho ngokunensa ngangokunokwenzeka.
4. Ngaphambi nje kokuba imilenze yakho ithinte phansi, phakamisa futhi.
5. Gcina iqolo lakho elingaphansi liphansi phansi kulo lonke lolu hambo.

Qhubeka nokuhamba ngamasethi ama-3 okuphindaphindwayo okungu-12.

Ukuma ihlombe

Sebenzisa umata we-yoga kule pose. Qinisekisa ukugcina intamo yakho endaweni eyodwa. Ungafaki ingcindezi entanyeni yakho.

1. Lala phansi ubambe izingalo eceleni komzimba wakho.
2. Ngenkathi ucindezela izingalo nezandla zakho phansi, donsa futhi uphakamise imilenze yakho ifike kuma-90 degrees.
3. Phindela emuva emahlombe akho bese uphakamisa imilenze yakho phezu kwekhanda lakho, ulinganise izinyawo zakho emoyeni.
4. Letha izandla zakho emhlane wakho ongezansi ukuze iminwe yakho epinki ibe ngakolunye uhlangothi lomgogodla wakho.
5. Iminwe yakho kufanele ibheke phezulu ophahleni.
6. Ukusuka lapha, cindezela izandla zakho emhlane ukusekela njengoba uletha imilenze yakho iqonde ophahleni.
7. Zama ukuletha amahlombe akho, umgogodla, nezinqulu kulayini owodwa oqondile.
8. Dweba isilevu sakho esifubeni sakho ukusekela ngemuva kwentamo yakho.
9. Bamba lapha okungenani imizuzwana engama-30.
10. Dedela ngokwehlisa imilenze yakho ubheke phansi phezu kwekhanda lakho.
11. Letha izingalo zakho phansi phansi.
12. Slow kancane umgogodla wakho ubuyele phansi ngemilenze yakho ngama-90 degrees.
13. Yehlisa imilenze yakho phansi.
14. Bese ungena endaweni yokuhlala bese uvumela intamo yakho ixhomeke.
15. Bese ubuyisa ikhanda lakho futhi bese ubamba isilevu sakho esifubeni sakho.

Umlenze olengayo uyaphakama

1. Bamba ibha yokudonsa.
2. Lungisa imilenze yakho bese ugcina izingqinamba zakho ziqinile.
3. Phakamisa imilenze yakho phezulu ngangokunokwenzeka.
4. Bamba indawo ephezulu cishe amasekhondi ayi-10.
5. Yehlisa imilenze yakho kancane phansi.

Yenza amaqoqo ama-3 okuphindwayo okungu-12.

Isikhundla esingenalutho

1. Lala ngomhlane uvule izingalo zakho phezu kwekhanda lakho.
2. Khomba izinzwane zakho bese welula iminwe yakho ukuze wandise umzimba wakho ngangokunokwenzeka.
3. Hlanganisa isisu sakho kanye nokukhazimula kwakho njengoba uphakamisa amahlombe namathanga akho.
4. Cindezela umhlane wakho ophansi ungene phansi.
5. Bamba lesi sikhundla imizuzwana engama-30.

Phinda izikhathi ezintathu.

Okubalulekile

Kubalulekile ukuthi uthathe isikhathi sakho ukuthola amandla owadingayo ukwenza ifulegi ledrako. Ungalokothi uziphoqe kunoma yisiphi isikhundla. Jabulela inqubo futhi ungayisheshisi.

Khumbula ukuthi kungathatha noma yikuphi kusuka emavikini ambalwa kuya ezinyangeni ezimbalwa ukuqonda kahle ifulege ledrako. Nikeza umzimba wakho isikhathi esiningi sokuphumula phakathi kwezikhathi zokuzivocavoca. Lalela umzimba wakho futhi ungazisunduzi ngokweqile noma kanzima kakhulu.

Ngaphambi kokuba uqale

1. Lokhu ukuzivocavoca okuthuthukile, ngakho-ke sebenzisa ukwahlulela kwakho mayelana nokuthi kukulungele yini. Ukuzijwayeza ifomu elihle kubalulekile ekunciphiseni ukulimala nasekuqinisekiseni ukuthi umzimba wakho uyahlomula ngokuvivinya umzimba. Qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca.