很有幫助耶！
ชำแหละ Jump back. ภาษาอังกฤษเขียนงัยดี
JUMP BACK ANALYSIS
3 main steps : LIFT, SWING, SHOOT
Concept : C CURVE ( lower belly and spine )
1. LIFT butt up with knees high and closed to chest. (min 0-0.6)
How?
If you use only arms to lift, it's so hard. Try to curl your lower belly like C curve or you can feel your pelvic is up.
(The video 'Forward bend (Uddiyana Bandha focus) by teacher Jessica Walden' will help You understand more. I post it on January 23, 2016. Please check.)
Benefit : built arms and core strength
2. SWING with strong arms, shoulders, round back like a C curve and also keep belly like a C curve. :)
There are 2 exercises to find your feeling. Use block to support your legs.
2.1 Exercise 1 (min 0.22-0.33) See a C curve spine in min 0.25 very important!!!.
2.2 Exercise 2 (min 0.42-0.48)
Benefit : built shoulders, arms and back strength
3. SHOOT the legs back with control. (min 1.11-1.22)
Taking the legs back by *PRESSING shoulders to the blocks is the easy way.
This help you feel how lower back, bandha and hip are working.
C curve spine in min 1.16
On the other hand, when you do it without blocks you must **LIFT shoulders, not collapse. So the feelings between *PRESS and **LIFT the shoulders are different.
Benefit : Learning the movement of lower body part.
Option :
- If your knees are very far from chest, you can use strap tighten your knees and body close together.
- You can hold longer in every steps.
- You can do step 2.1 and 3 together.
Try to Jump back by yourself.
Step 1 min 1.4
Step 2 min 1.42
Step 3 min 1.43
Ohhh oh very fast movement. :D
Enjoy.
Thank you.
(All my videos do not support you to do the perfect and fancy asanas or practice but help you to find yourself and feel comfortable in practicing.)
walden analysis 在 Walden - Summary and Analysis - YouTube 的推薦與評價
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