1 - Khalani Oyenera ndi Okhala Otetezeka Ndi Kulimbikitsana Krav Maga Workout
Jarrett Arthur, mmodzi mwa alangizi apamwamba kwambiri a azimayi a ku Black Krav Maga, akugaŵira zomwe akufunikira kuti azikhala moyo wotetezeka pamene akugwira ntchito thukuta.
Kutetezeka kwanu, ndi chitetezo cha banja lanu, ndizofunikira kwambiri. Ngakhale kuti mukugwirizana ndi malingaliro amenewa, mwina simunaphunzire kudziletsa. Anthu a ku America amathera nthawi yambiri pachaka polojekiti, povala malaya amtundu kuti atseke zitseko, koma ochepa amakhala ndi nthawi yophunzira momwe angadzitetezere.
Kupanda nthawi, komanso kuopa kuthetsa mavuto, ndizo zifukwa zowonongera, koma kukhala wokhudzidwa pa kuphunzira kudzidzimitsa bwino sikukutanthauza kupanga kudzipereka kwa zaka 10 kutsata Black Belt. Maphunziro othandiza angapezeke mosavuta komanso nthawi yochepa.
Ngati simukudziwana ndi Krav Maga, ndizovomerezeka za Israeli Army (IDF). Njirayi inalengedwa m'ma 1940, ndipo kuyendayenda kunalinganizidwa kukhala kosavuta kuphunzira, kosavuta kuchita, komanso kosavuta kusunga. Zimayesedwa ngati njira yamakono, osati chida cha nkhondo, ndipo imadziwika kuti ndiyo njira yabwino kwambiri yodzitetezera mdziko.
Njira za Krav Maga zimayesayesa kugwira ntchito mosasamala za kukula kwake, mphamvu, chikhalidwe, luso la masewera, kapena thanzi labwino. Kusunthika, kochokera ku chilengedwe ndi mayankho, kumalimbikitsidwa ndi kubwereza, potsiriza kumangika mu kukumbukira kwa minofu. Zotsatirazi zatsimikiziridwa kuti zakhala zogwira mtima m'madera ena apamwamba kwambiri, monga kumenya nkhondo, ndipo mbali imodzi yokondweretsa yochokera ku maphunziro ndikuti thupi lonse limapangidwira thupi lonse !
Monga momwe zilili ndi maphunziro ambiri otetezera, ndi bwino kugwiritsa ntchito njira za Krav Maga m'kalasi la gulu pothandizidwa ndi aphunzitsi ovomerezeka, koma mukhoza kuyamba pazomwe mukuyesa ntchitoyi yoyambira pa Krav Maga kunyumba. Kusuntha kumapangidwira kukupatsani zida zochepa zofunikira kuti muthawuluke wovutitsa, komanso kukweza mtima wanu kuti muthe kuswa thukuta. Khalani omasuka ndi kusunthira musanayambe kuchita nawo masewera olimbitsa thupi. Mukakhala olimba pa njira iliyonse, yesani zonsezi kuti mutenge mphindi ziwiri kapena zitatu. Mukamaliza kuzungulira koyamba, pumulani kwa mphindi imodzi, kenaka pwerezani zonse zomwe mukuchita monga ntchito yoyendera dera zina ziwiri kapena zinai, malingana ndi msinkhu wanu wotopa.
2 - Zochita 1: Kulimbana ndi Mavuto ndi Kusamuka
Mndandanda wa "nyumba-based "wu umapereka malire ndi malo olimba omwe angapereke mikwingwirima yamphamvu.
Imani ndi mapazi anu paphewa padera. Ngati muli ndi dzanja lamanja, yesani kupita kumbuyo ndi mwendo wanu wamanzere (mosiyana ngati inu mwatsalira). Mapazi anu ayenera kukhala abwino ndi otalika kuchokera kutsogolo kupita kumbuyo, ndi kumanzere kupita kumanja. Sungani zala zanu zikulozera patsogolo. Bwerani mawondo anu ndi kukweza chidendene chanu pansi. Kwezerani manja anu kutsogolo kwa nkhope zanu ndi zikhomo zanu. Izi ndizomwe mukulimbana nazo.
Mukasunthira pambaliyi, nthawi zonse muonetsetse kuti mapazi anu asadutse ndipo musasonkhane. Ayenera kukhala abwino ndi omveka kuchokera kumanzere kupita kumanja ndi kutsogolo kupita kumbuyo ngakhale mutakhala kuti kapena mukufulumira.
Kuti mupite patsogolo, sungani ndi phazi lanu lakumbuyo ndikuyendetsa phazi lanu loyambirira, mutengedwe ndi sitepe yaing'ono ndi kumbuyo kwa phazi kuti mubwerere kumbuyo kwa nkhondo. Bwezerani kusunthira kumbuyo ndi phazi lakumbuyo poyamba. Pita kumanzere tsopano, kupita ndi phazi lamanzere poyamba. Kutsirizitsa mwa kuyendetsa bwino, kusuntha phazi yoyamba poyamba, koma nthawi zonse kubwerera kuyeso yabwino.
3 - Kumenyedwa
Kugwedeza kwapafupi kotereku kumaperekedwa mwa kuyanjana ndi kutsogolo kwa bondo kupita ku kubuula kwa wotsutsa.
Yambani mukumenyana kwanu ndikuponyera bondo lanu kumbuyo kumbuyo (mwendo wamanja ngati mukulondola). Chotsani pansi ndi phazi lanu lakumbuyo, mukugwedeza mwendo mwathunthu ndikugwedeza chidendene chanu kumalo anu pamene mukuyendetsa bondo lanu ndikuyang'ana molunjika. Mphamvu imachokera poyendetsa chiuno musanayambe kutsogolo kwa mawondo. Nthawi yomweyo bwererani mwendo ndi phazi lanu, mubwerere kumbuyo kwa nkhondo.
4 - Chida Chamalonda Chimenya
Kugwedeza kwapakati pazomweku kumaperekedwa mwa kuyanjana ndi chidendene cha kanjedza yako (mbali ya pansi yomwe ili pafupi kwambiri ndi mkono wako) mpaka pamphuno ya wotsutsa.
Kuchokera kumenyana kwanu ndi manja anu mmwamba, tumizani "jabu" wanu (gwiritsani ntchito dzanja lanu lamanzere ngati muli ndi dzanja lamanja) kutsogolo mzere umodzi wowongoka kutali ndi nkhope yanu. Sungani dzanja lanu losalankhula pafupi ndi nkhope yanu ndi patsogolo pake kuti mutetezedwe. Sinthanthani mbali imodzi ndi mbali kuti mupange mphamvu. Mukangom'kweza dzanja lanu, mwamsanga mwamsanga mubwererenso kumaso anu (izi zimatchedwanso kuyambiranso). Bwerezerani ndi "mtanda" wanu (gwiritsani dzanja lanu lamanja ngati muli ndi dzanja lamanja), mutembenuzira mapewa anu ndikuponyeranso patsogolo kuti mupange mphamvu, ndikubwezeretsanso nthawi yomweyo. Mipikisano iyi iyenera kugwedezeka kuti ipange mphamvu.
Samalani kuti musalole kuti dzanja lanu liwongolere pokhapokha ataponya. Pazowonjezereka mwatsatanetsatane muyenera kukhala ndi kachikopa kakang'ono pamlingo wanu.
5 - Kutsekera kutsogolo
Chigwirizano chachikulu choterechi chimaperekedwa mwa kuyanjana ndi fupa lanu la fupa kwa kubuula kwa womenya.
Kuyambira mukumenyana kwanu, mumapereka chikhomo kumbuyo kwa mwendo wanu (mwendo wakumanja ngati mukulondola). Choyamba, gwedezani bondo lanu mmwamba momwemo monga momwe munachitira panthawi yogwa. Pamene bondo lanu lafika pamtunda wautali, lolani phazi lanu lamanzere liwoneke ndikuwombera, kusunga zala zanu. Yambani mwamsanga mwendo ndi phazi mmbuyo mwanu ndi kumapita kumbuyo kwanu.
Samalani kuti musayambe kupambana ndi mphamvu yochuluka pokhapokha ngati mukukantha zolinga kapena piritsi monga zovuta hyperextend ndi kuvulaza bondo lanu.