Ukuzivocavoca Okukufundisa Ukuthi Ungakwenza Kanjani I-Handstand (Ayikho I-Yoga Edingekayo)

-Delile

• Hold Hold
• I-Pike Hold
• Izindonga Zodonga
• Ukuhoxa kwe-Handstand Scapular
• I-Forearm Box Drill
• Thika Ukukhahlela
• Ungakwenza kanjani (Ekugcineni!)
• Buyekeza kwe-

Ngakho-ke, ufuna ukufunda ukwenza i-handstand (kanye nawo wonke umuntu ku-Instagram). Awukho umthunzi-lokhu kuhamba kwendabuko kwe-gymnastics kumnandi ukukufunda, kumnandi ngokwengeziwe ukuqonda, futhi iningi kumnandi ukudlala nawe uma usuqinile ezandleni ezimbili. (Futhi akupheleli ekushayeni i-kickass Instagram pic. Kuyavela ukuthi, ukubheka phansi phansi ku-handstand empeleni kuneqembu lezinzuzo zezempilo.) Kuma-starters, ama-handstand abhekise ekubambekeni kwakho, emalangeni, kuma-rhomboids, kwizicupho, ezingalweni, nasemgogodleni wakho. Futhi uthola izinzuzo ezifanayo kuma-handstands njengoba ubungathola kunoma yikuphi okunye ukuzivocavoca amandla: ukukhuphuka kwesisindo somzimba, ukukhuphuka kwemizwelo, ukukhuphuka kwamathambo, nokuqina kwamandla, ukubala nje okumbalwa.

Ngenkathi ama-chops amaningi we-handstand eya kuma-yogis asebenze kahle njenge-pose njengengxenye yokugeleza kwabo, awenzi kanjalo isidingo ukuba yi-yogi ukuze ufunde ukuphatha ngesandla njengomphathi. Yithathe kuJessica Glazer, umqeqeshi womuntu osuselwa e-NYC e-Performix House nowake waba ngumvocavoci womzimba. Lapha, ususa i-handstand ibe ama-drill azokwakha umgogodla odingekayo, umzimba ophezulu, namandla angemuva adingekayo ukuze uyisuse-ukuze ekugcineni uhlole "i-handstand" ohlwini lwamabhakede akho okufaneleka.

Isebenza kanjani: Ngeza lokhu kulungiselelwa kwe-handstand kuhlelo lwakho olujwayelekile lokuzivocavoca, noma kwenze konke ndawonye ukuze kube neseshini yokuzivocavoca enikezelwe ngokukhethekile ukuphatha okulungiselelwe ngaphambili.

Uzodinga: Ibhokisi le-plyo (elithambile/igwebu liyakhethwa) nodonga oluqinile

Hold Hold

A. Lala ubheke phansi ngezingalo ngaphezulu, ama-biceps ngezindlebe, nemilenze yeluliwe.

B. Phakamisa imilenze nezingalo ngakho amahlombe nezinyawo akusuki phansi. Gcina ikhanda lingathathi hlangothi.

Bamba imizuzwana engama-30 kuye kwangama-60. Yenza amasethi ama-3.

I-Pike Hold

Kubantu abaningi, umcabango wokuba sibheke phansi uyesabisa. Ukuthola ibhokisi noma isihlalo bese uphakamisa izinyawo zakho kuso kungakuthambisa

A. Crouch ubheke kude nebhokisi le-plyo elinamasundu ububanzi ububanzi ehlombe ngaphandle.

B. Ngasinye ngesikhathi, nyathela ngezinyawo phezulu kwebhokisi, uphakamise amahips phezulu bese uhamba izandla usondela ebhokisini. Qondanisa okhalweni phezu kwamahlombe phezu kwezihlakala, bese uqondisa imilenze ukwakha isimo "L" esinomzimba.

C. Ngokungathathi hlangothi kwentamo kanye nama-quads nama-glutes ahlangene, bamba lesi sikhundla isikhathi eside ngangokunokwenzeka.

Sebenza kuze kube ngamasekhondi angu-30 kuya kwangu-60. Yenza amasethi ama-3.

Izindonga Zodonga

Ukuziletha endaweni yepulangwe ezandleni zakho izinyawo zakho eduze kodonga futhi uhamba izandla zakho eduze nodonga njengoba uhamba ngezinyawo zakho phezulu odongeni kungakusiza ukwakha amandla emahlombe akho-okubalulekile ekubambeni ukunyakaza.

A. Lala ubheke phansi izinyawo ziphambi kodonga oluqinile, phansi endaweni yokuphusha nesifuba, isisu, namathanga phansi kanye nezintende ngaphansi kwamahlombe ngqo. Hlanganisa umnyombo wokucindezela ufike endaweni ephezulu yepulangwe.

B. Phindela izandla emuva ngamasentimitha ambalwa phansi kuze kube yilapho kungenzeka ukunyathela izinyawo odongeni. Qhubeka nokuhamba ngezinyawo udonga bese uhamba izandla usondela odongeni kuze kube sesimeni se-handstand. Izinzwane kufanele zithinte udonga futhi izintende kufanele zisondele ngangokunokwenzeka, kepha umgogodla kufanele uhlanganyele ngakho-ke amahips awanciki odongeni. Cindezela izintende zezandla ukuze ugweme ukucwila emahlombe. Bamba imizuzwana embalwa.

C. Hamba kancane izandla uzisuse obondeni bese wehla ngezinyawo ngodonga ukuze ubuyele endaweni yepulangwe, bese wehlisa umzimba uye phansi ukuze ubuyele endaweni yokuqala.

Phinda izikhathi ezi-3 kuya kwezi-5 noma kuze kube yiphutha.

Ukuhoxa kwe-Handstand Scapular

A. Qala endaweni yokuma ngesandla ebheke odongeni (indawo engaphezulu kwe-handstand ihamba ngezinyawo). Cabanga ngokuqondanisa iqakala, idolo nesinqe kanye namahlombe, izindololwane kanye nezihlakala. Hlanganisa ama-quads, ama-glutes, nomgogodla ngenkathi ugcine intamo ingathathi hlangothi (bheka phambili odongeni, hhayi phansi phansi).

B. Ngaphandle kokugoba izingalo, cindezela phezulu nangaphandle kwamahlombe ukusunduza i-torso kude naphansi.

Zama ukuphindaphinda okungu-5 kuya kwezingu-10. Yenza amasethi ama-3.

Nciphisa phansi: Uma lokhu kunzima kakhulu, ungaphindaphinda ukunyakaza kwesokunxele kuya phezulu. Nweba izingalo ngaphezulu kunezintende ezibheke ophahleni (ukugcina ingqikithi ibandakanyekile futhi ngaphandle kokuvumela izimbambo zivuleke). Gxila ekudwebeni amahlombe emuva naphansi, bese unyusa amahlombe ukuphakamisa izintende ngamasentimitha ambalwa. Gxila ekuhambeni kwamahlombe ehlombe.

I-Forearm Box Drill

A. Beka ibhokisi le-plyo cishe inyawo elilodwa ukusuka odongeni oluqinile. Cosha phezu kwebhokisi bese ubeka izandla phansi ngezihlakala futhi izingalo zibheke phezulu ebhokisini naseminwe ekhombe odongeni. Qondisa imilenze bese uhambisa okhalweni phezu kwamahlombe ukuze ungene endaweni yokubamba i-pike.

B. Shintsha isisindo ezandleni bese ukhahlela umlenze owodwa ngasikhathi ubheke odongeni, uzama ukufaka izinyawo ezinqeni phezu kwezindololwane phezu kwezihlakala bese ubamba ukuma kwe-handstand. Thepha izithende odongeni ukuze uthole ibhalansi uma kunesidingo (kodwa unganciki kuyo). Gxila ekugcineni isimo somzimba esingenalutho.

Phinda uze wehluleke. Yenza amasethi ama-3.

Thika Ukukhahlela

A. Yima ngezingalo ngaphezulu, ama-biceps eduze kwezindlebe, nonyawo olulodwa ngaphambi kolunye emgodini ongajulile.

B. Ncika phambili onyaweni lwangaphambili ukubeka izintende phansi kububanzi behlombe, ukhahlela umlenze ongemuva phansi ukuze uphakamise okhalweni emahlombe. Uma kungenzeka, khahlela umlenze wangaphambili ukuze uhlangane nomunye.

C. Uma unyawo lwangemuva luqala ukuwa, buyela phansi bese ucindezela izandla ukuze ume futhi ubuyele endaweni yokuqala.

D. Phinda ngendlela enensayo futhi elawulwayo, ukhahlela ukhuphukele phezulu isikhathi ngasinye futhi uzama ukufinyelela endaweni "esitakikele" ngezinyawo phezu kwezinqulu phezu kwezindololwane phezu kwezihlakala.

Zama ukukhahlela amahlandla ama-5. Yenza amasethi ama-3.

Ungakwenza kanjani (Ekugcineni!)

• Lapho ususebenze izivivinyo ezingenhla ohlelweni lwakho, zama ukukhahlela phezulu esilinganisweni sodonga. Beka izandla zakho phansi cishe amayintshi ayi-8 ukusuka odongeni, ubheke odongeni. Khahlela olunye unyawo phezulu ngokwanele ukuze ufike lapho uthola khona umoya omncane bese uqala ukuzwa isisindo somzimba wakho ezandleni zakho. Zama ukukhahlela phezulu kancane ekuqaleni, udlale ngamandla owadingayo ukuze ubheke phansi. Uma wesaba, ungase ucele umngane wakho ukuba akusize ukuqondisa imilenze yakho iye odongeni.
• Lapho usukwazile ukukhahlela phezulu, zama ukubamba leyo ndawo yokuma ngesandla phezulu. Ukwenza amasethi amathathu noma amane amasekhondi angama-30 kuya kwangama-60 kuzokusiza wakhe amandla. Ingabe uzizwa ulungile ekubekeni isandla kokukhahlela? Thatha unyawo olulodwa odongeni bese uzama ukulinganisa. Lubuyisele odongeni lolo nyawo. Thatha olunye unyawo uhambe nalo odongeni. Zama ukuthatha umlenze owodwa bese omunye umlenze usuka odongeni. Ithiphu ye-Pro: Gcina imilenze yakho ihlangane futhi iqine ukuze ugcine ibhalansi enhle. Njengenjwayelo, gcina ingqikithi yakho iqine futhi imisipha yakho yangemuva ibandakanyekile. Zama amasethi amathathu kuya kwamane emizamo emithathu kuya kwemihlanu isikhathi ngasinye.
• Uma usufunde ukulinganisela ngemva kokuqala ngokumelene nodonga? Isikhathi sokufunda ukusula ngomusa. Ukufunda indlela yokukhipha ibheyili kuzokunikeza ukuzethemba kokuqhubeka nokuzilolonga. Thola umngane wakho njengoba ukhahlela ku-handstand yakho yokuqala ezimele. Nakanjani uzozizwa unesifiso sokuphumela ohlangothini olulodwa noma kolunye. Uzoqhubekela phambili ngesandla esisodwa bese uvumela izinyawo zakho ziwe, eyodwa ngasikhathi, kulolo hlangothi. Lokhu kubukeka njengesondo elinobudlabha. Ama-gymnast enza lokhu, ayenze ibukeke kahle, futhi ayibize nge-pirouette.
• Uma usungaphuma ku-handstand ngokuphephile, qhubeka uzijwayeza. Noma ngabe ufunda ukugibela ibhayisikili, khuluma ulimi olusha, noma wenze i-handstand, kanye ngesonto ngeke usike. Kuthatha isikhathi ukuthi ubuchopho bumise izindlela ezintsha zokuhamba. Ngakho-ke zijwayeze ukuthi ungayiphatha kanjani i-handstand noma kuphi kusuka emizuzwini emihlanu kuya kweyishumi ngosuku, izinsuku ezinhlanu noma eziyisithupha ngesonto.

Buyekeza kwe-