CHIA SẺ 5 ĐỘNG TÁC KHỞI ĐỘNG DÀNH CHO GOLFER!

Home - Dạy Chơi Golf - CHIA SẺ 5 ĐỘNG TÁC KHỞI ĐỘNG DÀNH CHO GOLFER!

Việc khởi động đúng tư thế và phương pháp trước khi chơi golf sẽ giúp người chơi cảm thấy phấn chấn và tự tin hơn. Đặc biệt do golf là môn chơi với cường độ thấp, do đó yêu cầu về sức mạnh, tốc độ chơi không quá cao, nhưng nó lại đòi hỏi sức bền, độ dẻo dai, sự tinh tế, phản xạ thăng bằng và định hướng không gian phải thật tốt. Và để duy trì được phong độ tốt trong suốt các vòng đấu, golfer có thể áp dụng 5 động tác khởi động cơ bản sau nhé!

✅ 1. Khởi động vai
Khởi động vai là một yếu tố quan trọng, cho phép xoay hết vai trong backswing. Một động tác vặn tay ngang vai đơn giản sẽ giúp tăng độ dẻo dai ở trên và cũng hỗ trợ tốt cho việc vận động phần thân trên. Đồng thời, động tác này hiệu quả nhất khi làm ở thế đứng bình thường.

Các bước khởi động vai:

  • Đứng thẳng, thả lỏng chân
  • Dùng một tay giữ khuỷu tay còn lại và kéo nó qua trước ngực
  • Duỗi thẳng cánh tay bị kéo ngang vai và cố xoay khuỷu tay đó càng nhiều càng tốt
  • Giữ đầu thẳng ở tư thế ban đầu
  • Giữ nguyên tư thế trong 30 giây và lặp lại với tay kia

✅ 2. Khởi động cổ tay, cổ chân
Để thực hiện những cú đánh chuẩn xác thì tay và chân phải được phối hợp nhịp nhàng. Bài khởi động cổ tay và cổ chân giúp người chơi linh hoạt hơn trong từng cử động.

  • Xoay cổ tay: Khởi động khớp cổ tay bằng cách đan các ngón tay của hai bàn tay vào nhau rồi xoay tròn theo chiều kim đồng hồ và ngược lại để cổ tay dẻo hơn.
  • Xoay cổ chân: Hai tay đặt vào hông, chống mũi chân trái xuống đất với các đầu ngón chân làm trụ rồi xoay khớp cổ chân lần lượt theo chiều kim đồng hồ và ngược lại. Sau đó làm tương tự với chân phải.

✅ 3. Khởi động hông
Thực hiện: Hai tay chống hông, chân dang rộng bằng vai như tư thế ban đầu, hai chân duỗi thẳng rồi xoay hông theo chiều kim đồng hồ và ngược lại.

✅ 4. Khởi động eo
Bài tập kéo giãn cơ phần eo và hông này sẽ giúp cho các cơ và khớp xương luôn được dẻo dai, linh hoạt, đồng thời giúp đưa máu, oxi và các chất dinh dưỡng đến cơ bắp, loại bỏ các chất thải không cần thiết.

Thực hiện: Hai chân dang rộng bằng vai, tay phải chống hông, tay còn lại giơ lên cao, đồng thời nghiêng người và đẩy hông về bên trái. Lặp lại động tác với tay trái.

✅ 5. Khởi động giãn cơ
Bài tập này giúp căng giãn đốt sống ở lưng, phần bả vai và bụng. Đối với những người chơi golf, kéo giãn nhẹ là điều rất nên làm trước và sau khi chơi, kể cả phần cơ hông và cơ gân kheo. Nếu cơ hông bị co lại nó sẽ thay thế vị trí của khung xương chậu và dẫn đến tình trạng căng cơ rất cao. Căng cơ hông có thể khiến cột sống bị lệch vì khi đó nó sẽ thay thế vị trí của khung xương chậu gây ra các vấn đề về đĩa đệm.

Thực hiện: Hai chân dang rộng bằng hông. Hai tay đưa lên cao với các ngón tay lồng vào nhau, đồng thời ngả lưng về phía sau. Lưu ý đặc biệt đối với động tác này là hai chân và lưng không di chuyển để giúp phần cơ lưng và bụng được giãn tối đa.

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