analisis palang sejajar
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ANALISIS PALANG SEJAJAR
MUHAMMAD SAFIQ BIN ABD RAZAK
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Cara menaiki palang sejajar
Berdiri di hujung palang dan menghadap ke arah dalam.
Tangan memegang palang. Melonjak ke lakuan sokong depan
dengan tangan lurus. Mata pandang ke hadapan.
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Otot-otot yang terlibat ketika menaiki palang sejajar. Arm Triceps Biceps brachii Brachialis Forearm Bracioradialis Flexor carpi radialis Palmaris longus Extensor carpi radialis Flexor carpi ulnaris Extensor carpi ulnaris
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Sambungan…
• Shoulder 1. Trapezius2. Deltoid• Thorax 1. Pectoralis major
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Pola pergerakan hayunan
• Upper arm swing1. Sokong berat badan di atas kedua-dua belah lengan
bahagian atas.2. Genggamkan kedua-dua tangan pada palang sejajar dengan
menggunakan cara pegang cekak atas.3. Pastikan bahagian bawah lengan berada dalam kedudukan
hampir lurus dengan palang sejajar.4. Hayunkan tubuh dengan satu dorongan yang kuat untuk
mendapatkan momentum pergerakan.5. Hayunkan kaki ke hadapan dan kebelakang sehingga
kedudukan badan selari ataupun berada dalam kedudukan 180 darjah dengan palang sejajar.
6. Kedua-dua kaki dirapatkan dan diluruskan semasa menghayunkan badan.
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Otot-otot yang terlibat ketika melakukan pergerakan upper arm swing• Arm 1. Triceps2. Biceps brachii3. Brachialis• Forearm 1.Bracioradialis2. Flexor carpi radialis3. Palmaris longus4. Extensor carpi radialis5. Flexor carpi ulnaris6. Extensor carpi ulnaris
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• Abdomen 1. Rectus abdominis2. External oblique3. Internal oblique4. Transversus abdominis
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• Basket swing 1. Genggam palang sejajar dengan cara
pegangan cekak atas.2. Angkat kedua-dua belah kaki lurus keatas dan
apabila kaki mencapai titik yang tertinggi,3. Turunkan kedua-dua belah kaki dengan
perlahan-lahan ke belakang sehinggan bahagian muka hampir-hampir mencecah lutut.
4. Gunakan berat badan sebagai daya momentum untuk menghayunkan keseluruhan badan ke hadapan dan kebelakang.
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Otot-otot yang terlibat ketika melakukan pergerakan basket swing• Arm 1. Triceps2. Biceps brachii3. Brachialis• Forearm 1.Bracioradialis2. Flexor carpi radialis3. Palmaris longus4. Extensor carpi radialis5. Flexor carpi ulnaris6. Extensor carpi ulnaris
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• Abdomen 1. Rectus abdominis2. External oblique3. Internal oblique4. Transversus abdominis• Hip 1. Gluteus medius2. Gluteus maximus• Latissimus dorsi
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• Leg (calf)1. Gastrocnemius2. Soleus3. Tibialis anterior4. Extensor digitorum longus
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Pola pergerakan statik
• Hands stand1. kedua-dua tapak tangan menggenggam
palang sejajar.2. Siku dikunci.3. Dagu mencecah dada.4. Pinggul ditolak melepasi pusat graviti untuk
menghalang pinggang daripada melengkung
5. Kedua-dua lutut dikunci dengan kaki tertutup dan tegak.
6. Jari kaki ditunjuk terus ke atas dan dikekalkan sebagai titik tertinggi.
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Otot-otot yang terlibat ketika melakukan hand stand• Arm 1. Triceps2. Biceps brachii3. Brachialis• Forearm 1.Bracioradialis2. Flexor carpi radialis3. Palmaris longus4. Extensor carpi radialis5. Flexor carpi ulnaris6. Extensor carpi ulnaris
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• Abdomen 1. Rectus abdominis2. External oblique3. Internal oblique4. Transversus abdominis
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• Leg (calf)1. Gastrocnemius2. Soleus3. Tibialis anterior4. Extensor digitorum longus
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• L sit 1. Genggam palang sejajar dengan cara
pegangan cekak atas.2. Luruskan tangan.3. Kunci siku.4. Rapatkan kedua-dua belah kaki dan
lunjurkan.5. Pastikan kedudukan kaki adalah selari
dengan palang sejajar dan bersudut 90 darjah dengan badan.
6. Gunakan otot abdomen dan otot kaki untuk emnahan berat badan.
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Otot-otot yang terlibat ketika melakukan pergerakan ‘L sit’• Arm 1. Triceps2. Biceps brachii3. Brachialis• Forearm 1.Bracioradialis2. Flexor carpi radialis3. Palmaris longus4. Extensor carpi radialis5. Flexor carpi ulnaris6. Extensor carpi ulnaris
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• Abdomen 1. Rectus abdominis2. External oblique3. Internal oblique4. Transversus abdominis
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• Thigh1. Tensor fasciae latae2. Sartorius3. Adductor longus4. Gracilis5. Rectus femoris6. Vastus femoris7. Vastus medialis
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• Leg (calf)1. Gastrocnemius2. Soleus3. Tibialis anterior4. Extensor digitorum longus
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Pola pergerakan pendaratan• Sebelum mendarat.1. Turun di sebelah sisi palang dengan
membuat lombol belakang sambil melepaskan sebelah tangan.
• Semasa mendarat.2. Semasa pendaratan dibuat,
bengkokkan kedua-dua belah lutut untuk menyerap daya hentakan bagi mengelakkan kecederaan.
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Otot-otot yang terlibat ketika melakukan pergerakan pendaratan• Arm 1. Triceps2. Biceps brachii3. Brachialis• Forearm 1.Bracioradialis2. Flexor carpi radialis3. Palmaris longus4. Extensor carpi radialis5. Flexor carpi ulnaris6. Extensor carpi ulnaris
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• Abdomen 1. Rectus abdominis2. External oblique3. Internal oblique4. Transversus abdominis
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• Leg (calf)1. Gastrocnemius2. Soleus3. Tibialis anterior4. Extensor digitorum longus
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• Thigh1. Tensor fasciae latae2. Sartorius3. Adductor longus4. Gracilis5. Rectus femoris6. Vastus femoris7. Vastus medialis
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Bahan rujukan : Buku
Buku log gimnastik, Fakulti Pengajian Pendidikan, Unit Pendidikan Jasmani.
Human anatomy & fisiology, seventh edition, Elaine N. Marieb & Katja Hoehn (2007), San Francisco.
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Bahan rujukan : Internet
• http://www.google.com.my/images?hl=en&biw=1280&bih=737&gbv=2&tbm=isch&sa=1&q=thigh+muscle&aq=f&aqi=&aql=&oq=
• http://www.google.com.my/images?hl=en&biw=1280&bih=737&gbv=2&tbm=isch&sa=1&q=leg+muscle&aq=f&aqi=&aql=&oq=
• http://www.google.com.my/images?hl=en&biw=1280&bih=737&gbv=2&tbm=isch&sa=1&q=abdomen+muscle&aq=f&aqi=&aql=&oq=
• http://www.google.com.my/images?hl=en&biw=1280&bih=737&gbv=2&tbm=isch&sa=1&q=hip+muscle&aq=f&aqi=&aql=&oq=
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