Txhawm rau coj koj pab pawg cheerleading mus rau qib tom ntej, koom nrog kev ua si lom zem rau cov ntawv tshaj tawm uas pab lawv stunt thiab ua kom zoo dua. Cov ntawv tshaj tawm yuav tsum ua kom lawv lub cev nruj, yoog raws thiab muaj zog txhawm rau ua kom muaj kev zoo siab, yog li ntxiv dag zog thiab ua kom yooj yim rau koj lub sijhawm ua haujlwm txhua lub limtiam.
Txhim kho lub Flyer Lub Cev Hom
Yuav kom nqa, tig thiab ntes ib daim ntawv, nws yuav tsum khaws lub cev ntshiv. Noj qab nyob zoo thiab kev tawm dag zog tsis tu ncua yuav pab kom nws nyob hauv qhov kev ua tau zoo.
Type of Cheerleading Exercises for Flyers
Kev mob plawv
Kev tawm dag zog lub plawv ua rau koj lub plawv dhia thiab kev sib dhos ntawm cov leeg nqaij loj. Feem ntau cov kws qhia qhia tias cov ntawv tshaj tawm ntxiv kev tawm dag zog lub plawv uas tseem ua rau cov leeg nqaij siv thaum lub sij hawm cheerleading. Qhov no yuav suav nrog kev ua si xws li caij tsheb kauj vab, khiav lossis seev cev. Cardio kuj tseem pab kho qhov hnyav, yog li koj daim ntawv tshaj tawm yuav tsum tau txais 30 feeb ntawm cardio tsib mus rau rau hnub txhua lub lis piam.
Kev Ua Kom Muaj Zog
Txawm tias cov ntawv me me, lawv kuj muaj zog heev. Cov ntawv tshaj tawm yuav tsum muaj peev xwm txhawb nqa lawv tus kheej qhov hnyav los ntawm kev tsom mus rau lub cev lub zog. Qhov no yuav pab lawv "nqa lawv tus kheej" thaum lawv txav mus rau hauv qhov chaw saum lawv lub hauv paus. Tsis tas li ntawd, cov ntawv tshaj tawm yuav tsum ua kom lawv qhov sib npaug, tsom mus rau kev ntxiv dag zog rau lub hauv paus stabilizers ntawm lub duav, nraub qaum thiab abs.
Upper Body Exercises
Cia li ua kom lub cev hnyav ua kom lub cev muaj zog hauv koj daim ntawv.
- Push-ups: Kom koj pab neeg ya txhos caug rau hauv av, tso lawv txhais tes rau hauv pem teb ncaj nraim hauv qab lawv lub xub pwg nyom. Qhia lawv kom ncav cuag lawv ob txhais ceg qab lawv, sib npaug ntawm lawv ob txhais tes thiab ntiv taw. Xyuas lawv lub cev daim ntawv kom paub tseeb tias lawv tau tsim ib txoj kab ncaj nraim ntawm lawv lub taub hau thiab pob taws. Qhia kom lawv khoov lawv lub luj tshib, txo lawv lub cev mus rau hauv av. Thaum lawv lub luj tshib tsim lub kaum sab xis 90-degree, lawv yuav tsum rov qab mus rau qhov chaw pib thiab rov ua dua. Koj xav kom koj cov ntxhais tsom mus ua yam tsawg kawg 20 push-ups nrog daim ntawv zoo meej.
- Pull-ups: Pab koj cov ntawv tshaj tawm ua ob pawg. Siv lub rub-up bar, qhia thawj pab neeg los tuav lub bar, caj npab angled me ntsis. Thaum nws npaj txhij, qhia nws kom nruj nws nraub qaum thiab lub cev sab saud, khoov nws lub luj tshib thiab rub nws lub cev mus rau qhov bar. Yog tias nws tsis tuaj yeem ua nws tus kheej txav, qhia nws tus phooj ywg kom tuav nws lub tawb tawb tom qab, pab nws nqa nws tus kheej mus rau qhov bar. Thaum nws lub puab tsaig ncav cuag qhov siab, nws yuav tsum maj mam rov qab mus rau qhov chaw pib. Qhov no yuav siv sij hawm, tab sis ua hauj lwm mus rau qhov chaw uas tag nrho cov flyers ua tau tsib mus rau kaum rub-ups unassisted.
Txoj Kev Sib Ntsig
Siv cov cuab yeej sib npaug los txhim kho koj lub peev xwm sib npaug.
One-Leg BOSU Balance Ball Toss: Pab koj cov ntawv tshaj tawm ua ob pawg. Txhua pawg yuav tsum muaj ob lub pob BOSU thiab pob tshuaj. Tso lub BOSU npas kwv yees li tsib taw sib nrug, qhov sib npaug ntawm lub pob rau hauv av. Ob pawg neeg koom tes yuav tsum sawv ntsug ntawm qhov chaw tiaj tus ntawm BOSU, txav ib ko taw mus rau hauv nruab nrab ntawm lub pob ua ntej nqa lawv txhais taw rov qab. Thaum ob qho tib si cheerleaders npaj txhij, pab pawg yuav tsum pib hla lub pob tshuaj rov qab thiab tawm mus. Qhov kev txiav txim ntawm kev hla thiab ntes lub pob thaum ntsuas ntawm qhov chaw tsis ruaj khov yuav koom nrog cov tub ntxhais thiab cov leeg stabilizer. Tom qab 30 vib nas this ntawm ib ceg, hloov ob txhais ceg thiab txuas ntxiv mus.
Flexibility Exercises
Tso tseg 15 mus rau 20 feeb ntawm txhua qhov kev xyaum tshwj xeeb rau kev ncab. Kev ua kom yooj yim dua yuav pab tiv thaiv kev raug mob thiab yuav ua rau koj cov ntawv tshaj tawm kom ntaus cov stunts nyuaj thiab cov haujlwm hauv huab cua. Cov ntawv tshaj tawm yuav tsum ua tib zoo saib xyuas tshwj xeeb ntawm kev ua kom lawv yooj yim dua hauv cov pob qij txha, lub duav thiab nraub qaum.
- Seated Hamstring Stretch: Nthuav cov flyers hamstrings thiab qis rov qab nrog rau zaum hamstring stretch. Qhia koj cov ntawv tshaj tawm kom zaum hauv av, nrog lawv ob txhais ceg nthuav dav rau pem hauv ntej ntawm lawv. Cov cheerleaders yuav tsum khoov rau pem hauv ntej, ncav kom deb li deb li lawv tuaj yeem ua ntej ntawm lawv, tuav txoj hauj lwm rau 20 mus rau 30 vib nas this. Tom ntej no, lawv yuav tsum ncav mus rau sab laug ko taw, ua raws li txoj cai ko taw, tuav txhua txoj hauj lwm rau 20 mus rau 30 vib nas this.
- Npauj Npaim: Kom ncab lub duav, kom koj cov ntawv zaum hauv av, rub lawv lub luj taws rau ntawm lawv lub cev, rub lub duav tawm mus rau sab nrog cov hauv qab ntawm lawv. ko taw kov. Qhia kom lawv tuav lawv pob taws thiab tig mus rau pem hauv ntej, siv lawv lub luj tshib los nias lawv lub hauv caug kom ze rau hauv av. Tuav txoj hauj lwm li 40 mus rau 60 vib nas this.
Flyers tsis yog tib tus uas tuaj yeem tau txais txiaj ntsig los ntawm lub zog, cardio thiab kev ua haujlwm yooj yim. Txhawm rau ua kom koj tag nrho pab neeg zoo dua, koom nrog cov kev tawm dag zog no rau cov ntawv tshaj tawm rau hauv koj qhov kev tawm dag zog, txhim kho kev ua kis las ntawm koj pawg tag nrho.
