Ukuzivocavoca umzimba okuFundisa ukuba ungayenza njani i-Handstand (akukho Yoga ifunekayo)

Umxholo

• Bamba umngxuma
• Pike Bamba
• Ukuhamba ngodonga
• Isiphatho sesandla esirhoxiswayo
• Ingalo yebhokisi yoQhoqho
• Thepha ukukhahlela phezulu
• Indlela yokwenza (Ekugqibeleni!) Ukwenza iHandstand
• Uphengululo lwe

Ke, ufuna ukufunda ukwenza i-handstand (kunye naye wonke umntu okwi-Instagram). Akukho mthunzi-le yokuhamba ngokwendalo kwe-gymnastics kumnandi ukuyifunda, nokuba kumnandi ngakumbi ukuyazi, kunye uninzi kumnandi ukudlala ngeenxa zonke xa sele uqinile kwizandla ezibini. . Kwaye ufumana izibonelelo ezifanayo kwizandla njengoko ubuya kwenza kuyo nayiphi na enye imithambo yoqeqesho lwamandla: ukonyuka kobunzima bezihlunu ezibhityileyo, ukuphucuka kweemvakalelo, ukonyuka kwamathambo, kunye nokomelela okwandisiweyo, ukukhankanya nje ezimbalwa.

Ngelixa uninzi lwe-chops ye-handstand iya kwi-yogis eye yakwazi ukuma njengenxalenye yokuhamba kwayo, awufuni. isidingo ukuba yiyogi ukufunda indlela yokuma ngesandla njengomphathi. Yithathe kuJessica Glazer, umqeqeshi wabucala osekwe kwi-NYC e-Performix House nakwigymnast yangaphambili. Apha, wenza i-handstand ibe yi-drill eya kwakha isiseko esiyimfuneko, umzimba ophezulu, kunye namandla angasemva ayimfuneko ukuyisusa-ukuze ekugqibeleni ujonge "i-handstand" kuluhlu lwakho lweebhakethi zokufaneleka.

Ingaba isebenza kanjani: Yongeza oku kulungiswa kwesandla sokubamba esihamba kwindlela yakho yesiqhelo yokuziqhelanisa, okanye uzenze zonke kunye kwiseshoni yokuzivocavoca enikezelwe ngokukodwa ukuze ilungiselelwe ngesandla.

Uya kudinga: Ibhokisi yeplyo (ithambile/ugwebu kukhethwa) kunye nodonga olomeleleyo

Bamba umngxuma

A. Lala ujonge phezulu emgangathweni ngeengalo ngaphezulu, iibiceps ngeendlebe, kunye nemilenze yoluliwe.

B. Phakamisa imilenze neengalo ukuze amagxa kunye neenyawo zisuke emhlabeni. Gcina intloko kwindawo yokungathathi hlangothi.

Gcina imizuzwana engama-30 ukuya kuma-60. Yenza iiseti ezi-3.

Pike Bamba

Kubantu abaninzi, ingcinga yokuba sijonge phezulu iyoyikisa. Ukufumana ibhokisi okanye isitulo kwaye uphakamise iinyawo zakho kuso kunokukwenza ukhululeke

A. Goba ujonge kude nebhokisi yeplyo eneentende zobubanzi bamagxa emgangathweni.

B. Inye ngexesha, nyathela ngenyawo phezulu kwebhokisi, uphakamise isinqe phezulu kwaye uhambe izandla usondele ebhokisini. Lungelelanisa isinqe phezu kwamagxa phezu kwezihlahla, kwaye yolule imilenze ukwenza imilo "L" kunye nomzimba.

C. Ngentamo engathathi hlangothi kunye ne-quads kunye ne-glutes ezibandakanyekileyo, bamba le ndawo ngokude kunokwenzeka.

Sebenza ukuya kuthi ga kwi-30 ukuya kwi-60-yesibini ibambe. Yenza iiseti ezi-3.

Ukuhamba ngodonga

Ukuzizisa kwindawo yeplanga ezandleni zakho kunye neenyawo zakho ecaleni kodonga kunye nokuhamba izandla zakho kufuphi nodonga njengoko uhamba ngeenyawo zakho eludongeni kunokukunceda ukuba wakhe amandla emagxeni akho-okubalulekileyo kwi-acing move.

A. Lala ujonge phantsi ngomgangatho iinyawo ziphambi kodonga olomeleleyo, emazantsi endawo yokutyhala ngesifuba, isisu namathanga phantsi kunye neentende phantsi kwegxalaba. Bandakanya isiseko sokucinezela ukuya kwindawo ephezulu yeplanga.

B. Hamba izandla emva kwee-intshi ezimbalwa emgangathweni de kube nokwenzeka ukunyathela iinyawo ukuya eludongeni. Qhubeka uhamba iinyawo uphakamisa udonga kwaye uhamba izandla usondela eludongeni de ubambe indawo yokuma ngesandla. Iinzwane kufuneka zichukumise udonga kwaye iintende zezandla kufuneka zisondele kangangoko, kodwa undoqo kufuneka udityaniswe ukuze izinqe zingaxhomekeki eludongeni. Cinezela ngeentende ukuze uphephe ukuntywila emagxeni. Bamba imizuzwana embalwa.

C. Hamba izandla ngokuthe ngcembe ukusuka eludongeni kwaye uhambe ngeenyawo phantsi eludongeni ukuze ubuyele kwindawo yeplanga, emva koko umzimba ophantsi ukuya emgangathweni ukubuyela kwindawo yokuqala.

Phinda u-3 ukuya ku-5 amaxesha okanye de kube ukungaphumeleli.

Isiphatho sesandla esirhoxiswayo

A. Qala kwindawo yesandla ejongene nodonga (indawo ephezulu yodonga lwezandla ihamba). Cinga ngokulungelelanisa iqatha, idolo, kunye namalungu omlenze kunye namagxa, iingqiniba kunye nezihlahla. Yenza ii-quads, i-glutes, kunye nomxholo ngelixa ugcina intamo ingathathi hlangothi (jonga phambili eludongeni, ungabi phantsi).

B. Ngaphandle kokugoba iingalo, cinezela phezulu kwaye uphume emagxeni ukutyhalela kude emgangathweni.

Zama i-5 ukuya kwi-10 reps. Yenza iiseti ezi-3.

Isikali ezantsi: Ukuba oku kunzima kakhulu, unokuphinda-phinda intshukumo kwicala lasekunene phezulu. Yandisa iingalo ngaphezulu kunye neentende ezijongene nophahla (ukugcina ingundoqo ibandakanyeka kwaye ngaphandle kokuvumela iimbambo zivule). Gxila ekuzoba iigxa zamagxa ngasemva nangaphantsi, emva koko unyuse amagxa ukuphakamisa iintende ngeesentimitha ezimbalwa. Gxila ekuhambeni kwamagxa.

Ingalo yebhokisi yoQhoqho

A. Beka ibhokisi yeplyo malunga neenyawo ezili-1 ukusuka eludongeni oluqinileyo. Goba phezu kwebhokisi kwaye ubeke izandla emgangathweni ubeke izihlahla kunye neengalo zangaphambili ngokubhekiselele kwibhokisi kunye neminwe ejonge edongeni. Yolula imilenze kwaye utshintshe isinqe phezu kwamagxa ukuze ungene kwindawo yokubamba i-pike.

B. Shift ubunzima ezandleni kwaye ukhabe umlenze omnye ngexesha ukuya eludongeni, uzama ukupakisha iinyawo phezu kwezinqe phezu kweengqiniba phezu kwezihlahla kwaye ubambe indawo yesandla. Thepha izithende eludongeni ukuze ulungelelanise ukuba kuyimfuneko (kodwa ungayami ngayo). Gxila ekugcineni indawo yomzimba engenanto.

Phinda ude ukusilela. Yenza iiseti ezi-3.

Thepha ukukhahlela phezulu

A. Yima ngeengalo ngaphezulu, ii-biceps ecaleni kweendlebe, kunye nonyawo olunye phambi kolunye kumngxuma ongekho nzulu.

B. Yiya phambili kunyawo lwangaphambili ubeke iintende kumgangatho wegxa ububanzi ububanzi, ukhaba umlenze wangasemva osemgangathweni ukuze unyuse isinqe emagxeni. Ukuba kunokwenzeka, khaba umlenze wangaphambili ukuze uhlangabeze omnye.

C. Xa unyawo lwangasemva luqala ukuwa, buyela emgangathweni kwaye ucinezele izandla ukuze ume kwaye ubuyele kwindawo yokuqala.

D epheleleyo. Phinda ngokucotha nokulawulwayo, ukukhaba phezulu ixesha ngalinye kwaye uzama ukufikelela kwindawo "epakishweyo" ngeenyawo phezu kwesinqe phezu kwengqiniba phezu kwezihlahla.

Zama ukukhaba amatyeli amahlanu. Yenza iiseti ezi-3.

Indlela yokwenza (Ekugqibeleni!) Ukwenza iHandstand

• Nje ukuba usebenze ezi drill zingentla kwindlela yakho, zama ukukhaba uye kwi-handstand eludongeni. Beka izandla zakho emhlabeni malunga nee-intshi eziyi-8 kude nodonga, ujonge eludongeni. Khaba olunye unyawo ngokwaneleyo ukuya apho ufumana umoya omncinci kwaye uqalise ukuva ubunzima bomzimba wakho ezandleni zakho. Zama ukukhaba nje kancinci ekuqaleni, udlale ujikeleze nenani lamandla ekufuneka uwajongile. Ukuba uyoyika, unokucela umhlobo wakho ukuba akuncede akhokele imilenze yakho ukuya eludongeni.
• Xa sele ukwazi ukukhaba phezulu, zama ukubamba indawo yokuma ngesandla phezulu. Ukwenza iiseti ezintathu okanye ezine zemizuzwana engama-30 ukuya kwengama-60 kuya kukunceda wakhe amandla. Ngaba uziva ulungile kwi-handstand yokukhabela phezulu? Thatha unyawo olunye eludongeni kwaye uzame ukulinganisa. Lubuyisele eludongeni olo nyawo. Thatha olunye unyawo uze nalo kude nodonga. Zama ukuthatha umlenze omnye, kwaye omnye umlenze kude nodonga. Ingcebiso yepro: Gcina imilenze yakho kunye kwaye uqinise ukugcina ulungelelwano olufanelekileyo. Njengamaxesha onke, gcina undoqo wakho uqinile kwaye izihlunu zakho zangasemva zibandakanyekile. Zama iiseti ezintathu ukuya kwezine kwimizamo emithathu ukuya kwemihlanu sihlandlo ngasinye.
• Nje ukuba ufunde ukulinganisela emva kokuqala eludongeni? Lixesha lokuba ufunde ukosula ngobabalo. Ukufunda indlela yokufumana ibheyile kuya kukunika ukuzithemba ukuqhubeka uziqhelanisa. Yiba nomhlobo ekubonayo njengoko ukhaba kwindawo yakho yokuqala yokuzimela. Ngokuqinisekileyo uya kuziva unomdla wokuya kwelinye icala okanye kwelinye. Uya kuhamba phambili ngesandla esinye emva koko uvumele iinyawo zakho ziwe, nganye nganye, kwelinye icala. Oku kujongeka njengewhewldpy cartwheel. Abadlali bemithambo benza oku, bayenze ibukeke intle, kwaye bayibize ngokuba yipirouette.
• Nje ukuba uphume kwindawo yokubamba ngesandla ngokukhuselekileyo, qhubeka nokuziqhelanisa. Nokuba ufunda ukukhwela ibhayisekile, thetha ulwimi olutsha, okanye wenze into yokubamba ngesandla, kanye ngeveki ngekhe uyinqumle. Kuthatha ixesha ukuba ingqondo iqinise iipatheni zentshukumo entsha. Ziqhelanise nendlela yokwenza i-handstand naphi na ukusuka kwimizuzu emihlanu ukuya kweli-10 ngosuku, iintsuku ezintlanu okanye ezintandathu ngeveki.

Uphengululo lwe