1 - Fit Fit futhi Uhlale Uphephile Ngomsebenzi Krav Maga Workout
Uchwepheshe wezokuzivikela nokuphepha uJarrett Arthur, omunye wabafundisi bezintambo ezimnyama ebantwini abamnyama eKrav Maga, uhlanganyela ngokubambisana kwakhe okudingekayo ukuze aphile ngokuphepha lapho eqhuba isithukuthezi.
Ukuphepha kwakho siqu, nokuphepha komndeni wakho, kubaluleke kakhulu. Nakuba kungenzeka uvumelana nalo mzwelo, kungenzeka ukuthi awuzange ufune ukuqeqeshwa ukuzivikela. AmaMelika achitha isikhathi esiningi ngonyaka ngamunye ehlanganyela emikhakheni eyisisekelo yokuphepha, ekugqoke amabhande esikhwameni ukuvala izivalo, kodwa bambalwa abathatha isikhathi sokufunda ukuthi bazivikele kanjani ngokwenyama.
Ukungabi nesikhathi, kanye nokwesaba ukubhekana nezimo ezimbi, yizizathu zokubheka lokhu, kepha ukuzikhandla ekufundeni amakhono okuzivikela okusebenzayo akusho ukuzenza ukuzibophezela kweminyaka engu-10 ukuphishekela i-Black Belt. Ukuqeqeshwa okuwusizo kungatholakala kalula futhi ngesikhathi esifushane.
Uma ungajwayelekile nge-Krav Maga, yilona uhlelo olusemthethweni lokuzivikela lwe -Israel Army (IDF). Uhlelo lwakhiwa kuma-1940, futhi ukuhamba kwenzelwe ukuthi kube lula ukufunda, kulula ukuyisebenzisa, futhi kulula ukuyigcina. Kucatshangwa ukuthi uhlelo lwamacebo, hhayi ubuciko bokulwa, futhi lubonakala kabanzi njengendlela ephumelela kakhulu yokuzivikela emhlabeni.
Izindlela zikaKrav Maga zenzelwe ukusebenza kungakhathaliseki ukuthi usayizi wesiphepheli, amandla, ubulili, ikhono lokudlala noma izinga lokuzivocavoca. Ukuhamba, okusekelwe esimweni semvelo kanye nezimpendulo, kuthuthukiswa ngokuphindaphindiwe, ekugcineni kufakwe ememori yemisipha. Lezi zinyathelo ziye zafakazelwa ngempumelelo kwezinye izindawo eziphezulu kakhulu zokucindezeleka, ezifana nokulwa, nomphumela owodwa omnandi ovela ekuqeqeshweni ukuthi kungumzimba wokuzivocavoca umzimba oyedwa!
Njengokuqeqeshwa okuningi kokuzivikela, kungcono ukusebenzisa ama-Krav Maga amasu eqenjini leqembu ngaphansi kokufundiswa komfundisi oqinisekisiwe, kodwa ungaqala ezintweni eziyisisekelo uzama ukuqeqeshwa kwe-Krav Maga ekuqaleni. Izinyathelo zenzelwe ukukunika amathuluzi ambalwa ayisisekelo ukuze ubalekele umhlaseli, kanti futhi ukhulise isilinganiso senhliziyo yakho ukuze uphule ukujuluka. Thola ukhululekile ngokuthutha ngalunye ngaphambi kokuba ubenze njengokuzivocavoca. Uma uzizwa uqinile kuleyo nqubo ngayinye, yenza konke ukuze imizuzu emibili kuya kwemibili. Uma uqedela uhlangothi lokuqala, phumula cishe umzuzu, bese uphinda konke ukulandelana njengomsebenzi wesifunda esinye izikhathi ezimbili kuya kwezine, kuye ngokuthi izinga lakho lokukhathala.
2 - Ukuzivocavoca 1: Ukulwa nesimo nokuhamba
Lesi simo "sasekhaya" sinikeza ibhalansi kanye nesiteji esiqinile lapho kunikezwa khona izimpi ezinamandla.
Hamba ngezinyawo zakho ububanzi be-shoulder-width. Uma unesandla esifanele, thatha isinyathelo semvelo phambili nomlenze wakho wesobunxele (ngokuphambene uma usuhlangene). Izinyawo zakho kufanele zibe mnandi futhi zibanzi kusukela phambili kuya emuva, futhi zisuke ngakwesokudla. Gcina izinzwane zakho ezikhomba phambili. Bhonqa amadolo bese uphakamisa isithende sakho emuva emuva emhlabathini. Phakamisela izandla zakho phambi kobuso bakho ngezimbambo zakho. Hlanganisa izinyane lakho bese uhlwitha amahlombe akho kancane kancane "ekuthungeni". Lokhu kuyindlela yakho yokulwa.
Uma uhamba kule ndawo, qiniseka ukuthi izinyawo zakho azihambanga futhi azihlangani. Kufanele zihlale zihle futhi zibanzi kusukela kwesobunxele kuya kwesokudla nangaphambili ukuya emuva kungakhathaliseki ukuthi ukhona noma ukuthi usushukumisela masinyane.
Ukuze uqhube phambili, phambuka ngezinyawo zakho bese uhamba ngezinyawo zakho kuqala, ulandelwe isinyathelo esincane ngenyawo yangemuva ukuze ubuyele esimweni sokulwa. Phinda uhambe emuva uye phambili ngenyawo yangemuva kuqala. Hambisa ngakwesokunxele manje, uhambe ngezinyawo ngakwesokunxele kuqala. Qedela ngokuhamba ngokuqondile, ukuhambisa unyawo olufanele kuqala, kodwa njalo ubuyela esimweni esihle esihlelekile.
I-3 - I-Knee Strike
Lesi siteleka esiseduze sinikezwa ngokuxhumana nohlangothi lwamadolo kuze kube sehlakalweni somhlaseli.
Qala lapho ulwa khona futhi ukhulule umlenze wakho ngemuva (umlenze wesokudla uma unesokudla). Shayela phansi phansi ngezinyawo zakho, ugoqa umlenze wakho ngokuphelele futhi ugijime isithende sakho esivumelwaneni sakho njengoba uqhuba isondo sakho bese uhamba phambili emgqeni oqondile. Amandla avela ekushayela phambili emaceleni ngemuva kokuba isiteleka segolo siqaliswe. Ngokushesha uphinde unqume umlenze nomlenze wakho, ubuyele esimweni sokulwa.
4 - Ukushaya kweHelpel Heel
Lesi siteleka esisezingeni eliphakathi sihanjiswa ngokuxhumana nesithende sesandla sakho (ingxenye engezansi esiseduze nesandla sakho) kuya ekhaleni lomuntu ohlaselayo.
Kusukela ekulwa kwakho ukuphakamisa izandla zakho phezulu, thumela i-"jab" yakho (sebenzisa isandla sakho sokunxele uma ulungile) phambili emgqeni owodwa oqondile kude nobuso bakho. Gcina isandla sakho esingazibophezeli eduze kobuso bakho naphambi kwayo ukuze uvikeleke. Phendulela ehlangothini elifanayo nehlangothini ukukhiqiza amandla. Ngokushesha nje uma uphonsa isandla sakho, masinyane usibuyisele ebusweni bakho (lokhu kubizwa ngokuthi ukubuyiswa). Phinda nge "isiphambano" sakho (sebenzisa isandla sakho sokunene uma uphephile), ujikeleze ihlombe lakho futhi uphinde uqhube phambili ukuze udale amandla, futhi uvuselele ngokushesha. Lezi zigameko kufanele ziqhubekele ukukhiqiza amandla.
Qaphela ukuthi ungavumeli ingalo yakho iqonde ngokuphelele lapho uhambisa isiteleka. Ngesikhuliso esiphelele kufanele uqhubeke unomgodi omncane kakhulu emgqeni wakho.
5 - Kick Front
Lesi siteleka esisekude senziwa ngokuxhumana nocansi lwakho kumbukiso womhlaseli.
Uma uqala ukulwa kwakho, uzokhipha lokhu kukhakha ngomlenze wakho wangemuva (umlenze wokunene uma ulungile). Okokuqala, dlulisa amadolo akho phambili nangaphambili njengoba wenza ngesikhathi sokushaya kwesondo. Uma idolo lakho lifinyelele ekuphakameni kwalo, vumela umlenze wakho ophansi uvele endaweni yokushaya, ukugcina izinzwane zakho zikhomba. Ngokushesha uphinde ulandele umlenze nonyawo ngemuva kwakho bese uhlala endaweni yakho yokulwa.
Qaphela ukuthi ungadonsa amandla amaningi kakhulu ngaphandle kokuthi ushaya isitshalo noma i-pad ngoba kulula ukukhipha i-hyperextend futhi ulimaze amadolo akho.