IMisty Copeland kunye noQeqesho olu-4 = Umzimba omeleleyo weBhallerina

Xa ucinga ngomzimba we-ballerina, unokuba nomfanekiso wesiqu esincinci, esibhityileyo. Kodwa abadanisi abaninzi baye balukhaba ngawo omane olo mbono ungqongqo wokuba i-ballerina kufanele ibukeke njani, kwaye endaweni yoko, bakhokele utshintsho ekwamkeleni uluhlu olwahlukeneyo lwemizimba ye-ballerina yezemidlalo. Omnye umfazi odlale indima enkulu kulo mbutho akakho omnye ngaphandle kukaMisty Copeland, umdanisi obalaseleyo kwi-American Ballet Theatre.

�Singabafazi bokwenene kwaye i-ballerinas, i-muscular, ibhinqa kodwa inamandla, i-lithe kodwa i-curvaceous, u-Copeland ubhala kwincwadi yakhe entsha, Umzimba weBallerina: Ukudanisa kunye nokutya indlela yakho eya kumntu obhityileyo, owomeleleyo, kwaye onobubele ngakumbi kuwe.($30, amazon.com). Kodwa uCopeland akazenzi ngathi usoloko ezithembile eluswini lwakhe. �Kwakungekho lula. Ayikokukhwela kwam kwihlabathi le-ballet, hayi ukufika kwam kwindawo yokwaneliseka kwam noxolo, hayi uhambo lwam oluya kumzimba endimi kuwo.

Incwadi yakhe yindlela yakhe yokunceda abanye abafazi bafikelele kwimo efanayo ukuzithemba komzimba ukuba ngoku uya kuphila emhlabeni. "Ndiphupha ngokwabelana ngento endiyifundileyo" yokubonisa abasetyhini kuyo yonke indawo ukuba bafikelele njani kwiinjongo zabo zomzimba kwaye bafezekise oko bakubona njengeyona nto yabo," utshilo.

Ku-Copeland, oko kuthetha ukubeka phambili umthambo, njengento ebalulekileyo nenika ithemba kumhla wakhe. �Ukusebenza, kubaluleke kakhulu kwimpilo-ntle yethu yengqondo kunye nomzimba, kunokuba kwaye kufuneka kuhlanganiswe kuyo yonke indawo yobomi bethu, uCopeland uthi. .

Apha ngezantsi kukho imithambo emine ayidibanisayo kwinkqubo yakhe yoqeqesho olunqamlezileyo, ukunceda ukugcina umzimba wakhe ofanelekileyo we-ballerina � obhityileyo kodwa onemisipha, onezihlunu ezinde, eziqingqwelweyo, nezithoniweyo.� Kodwa ngokuqinisekileyo awunawo. ukuba ngumdanisi ukuze uvune izibonelelo zala manyathelo acela umngeni. Zizame �ukusuka entloko ukuya (kwalathe)�uzwane.

Relev�

�Ukunyuswa kuthetha �ukunyuswa,� okanye ukuphakanyiswa, kwaye ichaza indawo xa unyukela kwiibhola zeenyawo zakho (demi-pointe) okanye kwiinzwane (pointe) zonyawo olunye okanye zombini.

a. Qala kwindawo yokuqala. Demi-pli�, emva koko wolule amadolo akho kwaye uphakame kwi-demi-pointe (relev�). Phinda oku amatyeli amathathu nandala ngokubala kane. Xa usenziwa kumculo, amanani akwixesha lomculo.

b. Phinda kube kanye. Xa usiba namandla, unokwenza uphindaphindo olune.

Khumbula ukubamba ukuma kwakho. I-flexing kunye nokukhomba kwakhona kulungiselela kwaye uqinise amaqatha akho ukuvumela ukuba ume kwi-demi-pointe (okanye i-en pointe, ukuba ungumdanisi ophambili).

Ukulinganisa i-Adagio

�U-Adagio ubhekisa kwintshukumo ecothayo kubuchule beballet. Kanye njengokuba i-adagio imalunga nokuguquguquka, amandla, kunye nokunyuka kwamanzi ekuhambeni, ukufunda lo msebenzi kumgangatho uya kukunika inzuzo ngaphambi kokuba usondele kuyo. Emgangathweni ufumana ingqiqo yokulinganisela kwaye apho ubunzima bakho bufanele bube khona ukuze buxhamle ukwenza ukuba imilenze yakho ibonakale iphezulu kwaye yandiswe ngakumbi ngokuchasene nomzimba wethu ophezulu.

Lo msebenzi kufuneka wenziwe ngokukhawuleza ukuphucula ukulinganisela, ukulungelelaniswa, amandla esisu, kunye namandla.

a. Qala ngokuhlala imilenze yakho kunye emgangathweni phambi kwakho.

b. Phakamisa imilenze yakho emoyeni ngokugoba amadolo akho, ubambe umva wezinto zakho ngezandla zakho imilenze yakho isagobile kwaye ihambelana enye kwenye.

c. Ukungqiyama ngasemva, umqolo wakho uthe tye kunye nomqolo wamathanga akho (i-hamstrings) engqiyame ezandleni zakho, yolula kancinane imilenze yomibini emoyeni de ichane ngokupheleleyo, ikwenza ube ngu-V. Goba amadolo akho ukuze iingcebiso zeenzwane zakho zichukumise umgangatho. Ngoku yenza okufanayo ngomlenze ngamnye, wedwa, ugcine iingcebiso zeenzwane zomnye umlenze wakho obekwe phantsi.

d. Phinda ulandelelwano, uqale ngomnye umlenze, xa usenza icandelo lomlenze omnye.

Elwandle

Lo msebenzi mkhulu wokukhulula kunye nokwandisa umqolo kunye nokubeka iziko kunye nokomeleza undoqo.

a. Qalisa ukulala ngomqolo wakho, imilenze yakho kunye kwaye unxusene kwaye iinyawo zakho zikhombe.

b. Goba imilenze yakho kancinci, uyikhuphe phantsi, isagobile, kwaye uphakamise iinyawo zakho phantsi, ngelixa umqolo wakho uwola umhlaba.

c. Ukugcina umqolo wakho osezantsi emgangathweni kunye namagxa akho atsalwe ezantsi esinqeni sakho, ugobe umva wakho ongaphezulu emgangathweni, ujikeleze i-abs yakho esezantsi. Iingalo zakho kufuneka zisebenze njengokhula lwaselwandle lushukunyiswa kukuhamba kwamaza, ngeenxa zonke nasemva kwemilenze yakho ephakanyisiweyo.

d. Bhubha umqolo wakho ongaphezulu kunye neengalo phantsi, imilenze isagobile, umzimba usenamandla.

e. Phinda izihlandlo ezine, uzisa imilenze yakho ngobunono entlokweni yakho njengoko umbindi wakho kunye nomzimba ophezulu uphakamisa, uvutha izihlunu zesisu esisezantsi.

f. Emva kwexesha lokugqibela, bamba isandla esinye okanye isandla (kuxhomekeke kubude beengalo zakho) kunye nomnye, emva kwamathanga akho.

g. Yandisa imilenze yakho ngqo emoyeni, ucinezela umva wemilenze yakho ezingalweni zakho.

h. Phakamisa imilenze yakho phantsi, iingalo zisezijikelezile, ude usondele emgangathweni. Emva koko vula iingalo zakho emacaleni kwaye uziqhubele phambili ukuya ezinyaweni zakho, phezu kwentloko yakho.

i. Umqolo wakho ongaphezulu kufuneka ugobe phambili phezu kwemilenze yakho njengoko uguquka ukusuka ekulaleni ukuya kwindawo yokuhlala, kunye nomqolo wezandla zakho phantsi ukuze uncede uzinze kwaye ugcine imilenze yemilenze yakho phantsi.

j. Gqiba phantsi ngomqolo wakho de umqolo wakho uphantsi kwaye ukwindawo yokuqala, kunye namagxa akho ekhululekile. Phinda kabini ukuya kwezine.

D�ga�

�I-D�gag� ithetha �ukukhulula.� Xa ulungiselela i-d�gag� ngokukodwa, kodwa ngalo lonke ixesha ulele phantsi, kufuneka uzive ngathi umile okanye utsiba �akulalwanga esantini elunxwemeni!

Lo msebenzi ulungele ubude, amandla kunye nokulungelelaniswa. Qinisekisa ukuba ucinezela amalungu omqolo wakho kunye nomzimba ochukumisa umgangatho womgangatho ukuya emgangathweni, uvumela umlenze wakho osebenzayo ukuba udada phezulu, uqalise intshukumo ngamathanga akho angaphakathi kunye nomqolo wemilenze kunokuba umphezulu wakho. amathanga (quadriceps).

a. Qala ukulala ngomqolo ngeenyawo zakho kwindawo yokuqala (izithende kunye kunye neenzwane ngaphandle, iinyawo zikhomba).

b. Beka iingalo zakho emacaleni izandla zakho zijonge phantsi; ungatshintsha indawo yokuma kweengalo zakho ngokuxhomekeke kwinto ekwenza ukhululeke, okoko nje iingalo zakho zingahambi ngaphezu kwamagxa akho.

c. Gcina imilenze yakho yoluliwe, ngqo emgangathweni.

d. Sebenzisa iintende kunye neengalo zakho ngokuzicinezela phantsi. Oku kuya kunceda ukuqinisa undoqo wakho kunye nokulungelelanisa umqolo.

e. Phakamisa umlenze omnye i-intshi ezimbini okanye ezintathu ukusuka emgangathweni, iinzwane zakho zisakhombe, ngokucinezela umlenze omileyo (kwakhona, nokuba umile okanye ulele phantsi, umlenze omileyo nguwo ongashukumiyo; uyanceda. ukugcina ibhalansi), iingalo zakho, kunye nentloko yakho emgangathweni. Oku kuya kukunceda ukuba uphakamise umlenze osebenzayo ngelixa ugcina uzinzo kuwo wonke umzimba wakho. Yenza ii-d�gags ezine ngomlenze omnye ngaphambili, emva koko utshintshe imilenze kwaye wenze emine ngomnye umlenze ongaphambili.

f. Ngoku yenza ii-d�gags ezine kwicala ngalinye. Kwezi, umlenze wakho osebenzayo uhlala phantsi, uxubha phantsi njengoko uqhubeka ukuya kwicala. Musa ukuphazamisa ibhalansi ye-pelvis okanye ngasemva njengoko uhambisa umlenze osebenzayo.

Kucatshulwe kwincwadi BALLERINA UMZIMBA nguMisty Copeland. Ilungelo lokushicilela 2017 nguMisty Copeland. Ishicilelwe kwakhona ngemvume yeGrand Central Life & Style. Onke Amalungelo Agciniwe.