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4.1 Om op te warm en koordinasie te ontwikkel

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Kuns en kultuur

Graad 5

Skepping, interpretasie en aanbieding

Module 14

Om op te warm en koördinasie te ontwikkel

DANS

AKTIWITEIT 1

OM OP TE WARM EN KOÖRDINASIE TE ONTWIKKEL

LU 1.1

Voordat jy enige van die aktiwiteite kan doen, moet jy jou liggaam opwarm. Die opwarmingsoefening sal verhoed dat jy gedurende die danse seerkry en sal die aktiwiteite makliker maak om uit te voer.

Voorbereiding - staan met jou voete ‘n heupwydte van mekaar af, voete vorentoe, arms langs die sye. Onthou:

dit is belangrik om jou liggaamslyn te behou om die spesifieke spiere wat opgewarm word, te isoleer;

korrekte liggaamslyne sal beserings verhoed;

beweeg slegs die liggaamsdele en spiere soos voorgeskryf.

Asemhalingsoefening

Asem in deur die neus vir vier tellings en lig die arms geleidelik sywaarts op.

Strek jou ruggraat.

Asem uit deur jou mond vir vier tellings en laat jou arms geleidelik sak.

Herhaal asemhalingsoefening.

Staan met jou voete ‘n heupwydte van mekaar af, knieë effens gebuig, arms langs jou sye.

Kop- en nek-isolasies

Staan met jou voete ‘n heupwydte van mekaar af, voete vorentoe, arms langs die sye.

Sak en lig jou kop, van kant tot kant (herhaal agt keer).

Maak halfsirkels met jou kop van regs na links, dan links na regs (herhaal agt keer):

  • moenie enige ander deel van jou liggaam beweeg nie;
  • hou voete stewig op die vloer;
  • hou jou knieë oop.

Skouer-isolasies

lig jou regterskouer, sak, lig dan jou linkerskouer, sak. (herhaal agt keer)

draai regterskouer, dan linkerskouer. (herhaal agt keer)

kombineer kop- en skoueroefeninge:

  • kop op, af, regs, links, draai
  • skouers op, af, draai
  • herhaal agt keer

Moenie die res van jou liggaam beweeg nie.

Probeer jou skouers so hoog as moontlik oplig sodat die strek effektief kan wees.

Moenie jou kop beweeg nie; kyk vorentoe.

Stap op die plek op maat van die musiek vir agt tellings.

Stap vorentoe vir vier tellings.

Stap agtertoe vir vier tellings.

Herhaal agt keer.

Voeg armbewegings by die stapaksie:

  • arms reguit, op en af na die kant, voor, bo die kop
  • arms gebuig by die elmboog, opgelig op en af voor, na die kant en af
  • swaai arms vorentoe en agtertoe terwyl jy stap.
  • maak sirkelbewegings met die arms.

Dyspieropwarming

Bly op een plek en lig jou knieë beurtelings op en af.

Herhaal agt keer.

Beweeg vorentoe terwyl jy jou knieë lig (vier keer).

Beweeg agtertoe terwyl jy jou knieë lig (vier keer).

Herhaal agt keer.

Voeg armbewegings by terwyl jy vorentoe en agtertoe beweeg.

“ Hamstring”-opwarming

Tree na die regterkant (kyk vorentoe), lig linkerbeen op agter jou, buig jou knie.

Tree na links (kyk vorentoe), lig jou regterbeen op agter jou, buig jou knie.

Herhaal agt keer.

Tree vorentoe terwyl jy jou been agtertoe oplig (vier keer).

Tree agtertoe (vier keer).

Voeg armbewegings by.

Spronge

Voorbereiding : Druk jou hele voet, veral jou hakke, op die vloer (dit sal jou die krag gee om in die lug te spring).

Strek jou bene en voete.

Hou jou skouers oop en vierkantig.

Hou jou liggaam regop.

Gebruik elke spier in die sool van jou voet.

Werk van die hakke deur na die tone.

Wanneer jy land, moet jou tone eerste die grond raak.

Questions & Answers

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Source:  OpenStax, Kuns en kultuur graad 5. OpenStax CNX. Sep 23, 2009 Download for free at http://cnx.org/content/col10976/1.2
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