Ukwenza Ukuzivocavoca Okuguquguqukayo Ukuguqula Ukuzivocavoca Ngokuphepha
Esinye sezivivinyo ezisemqoka kunazo zonke ongayenza kuthiwa uhlonishwa ku-master kartial arts, uBruce Lee. Ebizwa ngokuthi i-flag dragon, lokhu kusebenza kanzima kakhulu kunomzimba owaziwa njengomunye wemisebenzi yokuzivocavoca eyayihamba phambili kakhulu esetshenziswa ekuqeqesheni kwakhe ngokomzimba.
Kungani Ukwenza I-Dragon Flags
Ukunyakaza okuthuthukako kusebenza lonke i-torso kusuka ekhanda kuya kuzinyane. Kunzima ukuthola ukuvivinya okulodwa okungahlanganyela emisipha eminingi ngesikhathi esisodwa.
Lokhu kuthutha kusebenza konke okuqiniswayo okuyisisekelo , futhi ngenxa yokuthi kudinga ukunyakaza okulawulwayo kwe-eccentric, kwakha amandla ngokushesha kunokuzivocavoca okuvamile. Uma usubambe umlayezo wegrako isikhathi eside, futhi uma usuthatha isikhathi eside ukugcwalisa ukuphindaphinda okunye, uma uphuma kakhulu kulowo msebenzi.
Amathiphu okuphepha we-Dragon Flag Exercise
Ifulegi yegadane iyisenzo sokuzivocavoca esithuthukile esingasisiza ukwakha amandla amakhulu omuntu jikelele kanye nokuqina okunamandla, kuchaziwe, i -abs pack-ayisithupha (eyaziwa nangokuthi i-flag flag abs). Kodwa-ke, ngoba akulona nje kunzima kepha ubeka ubuningi obukhulu emajoyini akho, kufanele nje uzame ukuzivocavoca okuphambili kanye nabagijimi abanesilinganiso esiphakeme samandla omzimba wonke. Lokhu kunengozi enkulu yokulimala uma kwenziwa ngokungalungile noma kulabo abangenawo amandla afanele.
Ngaphambi kokuzama ifulege yegrako, qiniseka ukuthi uye wasebenza ngendlela yakho kuze kufike ekuqeqesheni okuyisisekelo okuphambili.
Kumele ukwazi ukuqedela amandla okuqala nokuhlolwa kokuzinza ukuze uqedele. Kumele futhi ukwazi ukuguqula ama-crunches , ukuphakama kwe-hip no- V-uhlala nobunzima obuncane.
Indlela Yenza I-Flag Flag
Buka ividiyo yefulegi yelasha ukuze kubhekiswe okubukwayo. Nazi izinyathelo:
- Udinga ukukwazi ukubopha izingalo zakho namahlombe ngomzimba wakho ophahleni endaweni enzima.
- Ngena esimweni esifanele ngokuvala izingalo zakho endaweni ehleliwe njengoba kuboniswe esithombeni.Ungakwenza lokhu ebhentshini, ngesandla sakho eduze kwekhanda lakho futhi ugibele izinhlangothi zebhentshi, noma ungabamba into ezinzile ngaphezulu . Abanye abantu basebenzisa i-kettlebells noma i-barbell, kepha ukusebenzisa into ehleliwe futhi ezinzile kuyinto ewusizo kakhulu, futhi ivikeleke kancane.
- Vumelanisa i-torso yakho futhi uqhube imilenze yakho njengokungathi wenza i- crunch , kodwa gcina umzimba wakho uqinile kusuka emahlombe akho kuya ezinzwaneni, futhi ugweme ukugoqa izinkalo.
- Uma usuphakanyisiwe, uzokwehlisa kancane imilenze yakho ekuhambeni okulawulwa ngaphandle kokuvumela noma iyiphi ingxenye yomzimba wakho uthinte ibhentshi ngaphandle kwe-back and shoulder.
- Uma ungena ngaphakathi, shiya iziqhumane zakho, noma ubeke umhlane wakho emuva, awunayo amandla okwamanje futhi akufanele uqhubeke nokusebenza.
- Yehlisa umzimba wakho kuze kube yilapho uhamba phezu kwebheke.
- Yehlisa bese uphinda ngangokunokwenzeka. Uma usuphulile ifomu, usuqedile.
Amathiphu we-Flag Flag
Qinisekisa ukuthi ufudumala ngaphambi kokwenza ifulegi legrako. Qiniseka ukuthi uphumule ngokuphelele phakathi kokusetha. Khomba izinzwane zakho ukusiza ukugcina ukulungiswa komzimba okufanele. Sebenzisa i-spotter uma ungenakwazi ukwenza lo mjikelezo ngaphandle kokugwedla, noma ukubuyisela emuva.
Ukuqhubekela phambili Ne-Dragon Fly
Uma ungeke ukwazi ukwenza ifulegi le-dragon, ungakha kuwo ngokuwenza i-dragonfly ene-torso yakho eqinile kuphela kusukela emahlombe kuya emadolweni, ngamadolo agijima ngama-degree angu-90 futhi evumela izinyawo zakho ukuba zenze phansi futhi zinciphise ezinye isisindo siphakanyiswa. Nansi indlela yokwenza i-dragonfly:
- Ngena endaweni ebhentshini ngezandla zakho eduze kwekhanda lakho, ugibele emaphethelweni ebhentshi.
- Bhonqa amadolo bese uletha amathanga akho kuya kuma-degree angu-90, bese wenza ngomzamo owodwa ogcwele, inkontileka bese udonsa umthamo wakho ngokuya phezulu. Kufanele ube nefulegi eliyingxenye yegobolondo ngamadolo akho athambekele emazingeni angu-90.
- Bamba isikhundla samasekhondi ambalwa bese wehlisa kancane kancane ijubane lakho kuze kufike kancane kancane phezu kwebheki.
Uma usungenza lokhu ukunyakaza, kancane kancane ungasebenza ekukhuliseni imilenze yakho uze ukwazi ukwenza ifulegi yegadane nemilenze yakho iqondile ngokuphelele.