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Laerugopwarming

  • Bly in hurk-posisie – met die hande op die knieë.
  • Trek lae rug saam deur jou boude onder jou lyf saam te trek en ontspan (agt keer).

Skeen- en kuitopwarming

  • Bly in ‘hurk-posisie” en lig en laat sak jou hakke om die beurt, agt keer.
  • Lig en laat sak jou tone (en voorste deel van jou voete) om die beurt, agt keer.

Dyspieropwarming

  • Leun met die liggaam van kant tot kant. Herhaal agt keer.
  • Leun nog dieper af, tot jou hande stadigaan aan die grond begin raak terwyl jy steeds laer afleun (gebruik agt tellings).
  • Leun na regs en behou die posisie vir agt tellings, terwyl jy die tone van jou reguit been en die hak van jou gebuigde been lig (hou gestrek vir agt tellings).
  • Ruil kante om en herhaal die oefening na die linkerkant.
  • Hou die strekke vir agt tellings.
  • Leun weer na regs en draai jou liggaam na regs.
  • Buig en maak jou voorste been reguit – agt keer.
  • Maak albei bene reguit en buig die agterste knie na die vloer en maak reguit (agt keer).
  • Herstel na middel.
  • Ruil om na links en herhaal die oefening.

Herstel

  • Leun van kant tot kant terwyl jy stadig regop kom – kop kom laaste op.
  • Loop op die plek met voete na buite gedraai vir agt tellings.
  • Bring voete bymekaar en loop op die plek vir agt tellings.
  • Skud alle beweegbare liggaamsdele.

Julle is nou gereed om met die dansaktiwiteite te begin.

Aangesien Erfenisdag in September gevier word, sal dit dalk gepas wees om Afrika-dans vooraf te ondersoek, en op Erfenisdag so ‘n tipe dans uit te voer.

Hier volg ‘n paar riglyne om jou te help om jou spesiale Erfenisdag-dans te skep:

Die musiek

Kies enige musiek met ‘n Afrika ‘gevoel’

  • Voorbeelde:
  • “Ipi Tombi”-klankbaan
  • “Shosholoza” deur Ladismith Black Mambazo
  • “Danzer” deur Anton Goosen en Lucky Dube
  • “Pennywhistle” deur Mango Groove
  • “Imagine Africa” deur Sean Fren
  • “The Warrior” deur Margaret Singana
  • “Hamba Bhekile” deur Margaret Singana
  • Jy is meer as welkom om te eksperimenteer met perkussie of ‘n tromklank i.p.v. die musiek.
  • Luister na die musiek.
  • Kies die musiek waarop julle graag sal wil dans.

Die ritme

  • Die ritme word verskaf deur musikante wat perkussie- of slaginstrumente speel, deur sangers, of deur ‘n kombinasie van musiek en sang.
  • ‘n Afrika-danser word hoofsaaklik getakseer op sy vaardigheid om die perkussiewe musikale ritme te volg, “om die tromme met sy voete te speel”, of enige ander deel van die liggaam wat die ritme kan genereer.
  • In sommige kulture word die ritmiese patrone uitgedruk met voetpatrone, in ander deur sametrekkings van die bolyf, sterk skouerbewegings, vinnige vibrasies of draaie van die boude, of akrobatiese spronge.
  • Ritme verskaf ook die name van danspassies:
  • “Ikpo Okme”: danser spring van een voet na ‘n ander
  • “Ebenebe”: ‘n stamp-patroon wat lei tot ‘n wawielbeweging
  • “Iza”: regop bolyf met hoë skoppe
  • “Nkpopi”: ‘n dans met spronge
  • “Etukwa”: die bolyf wat afbuig na die aarde soos die voete ‘n staccato-maat uitstamp
  • “Nzaukwu Nabi”: stamp-passies met skielike pouses
  • “Ubi-Ogazu”: voëlagtige spronge in ‘n sirkel

Die bewegings

  • Beweeg vryelik met die musiek – laat die musiek jou lei.
  • Gebruik alle beweegbare liggaamsdele.
  • Loop op die maat van die musiek – in ‘n sirkel of in rye.
  • Klap jou hande op maat van die musiek terwyl julle beweeg.
  • Voer eenvoudige voetpatrone uit.
  • Eksperimenteer met die verskillende vlakke, bv. deur vorentoe te leun vanuit die heupe sodat julle bolywe amper parallel met die grond is.

Questions & Answers

what is mutation
Janga Reply
what is a cell
Sifune Reply
how is urine form
Sifune
what is antagonism?
mahase Reply
classification of plants, gymnosperm features.
Linsy Reply
what is the features of gymnosperm
Linsy
how many types of solid did we have
Samuel Reply
what is an ionic bond
Samuel
What is Atoms
Daprince Reply
what is fallopian tube
Merolyn
what is bladder
Merolyn
what's bulbourethral gland
Eduek Reply
urine is formed in the nephron of the renal medulla in the kidney. It starts from filtration, then selective reabsorption and finally secretion
onuoha Reply
State the evolution relation and relevance between endoplasmic reticulum and cytoskeleton as it relates to cell.
Jeremiah
what is heart
Konadu Reply
how is urine formed in human
Konadu
how is urine formed in human
Rahma
what is the diference between a cavity and a canal
Pelagie Reply
what is the causative agent of malaria
Diamond
malaria is caused by an insect called mosquito.
Naomi
Malaria is cause by female anopheles mosquito
Isaac
Malaria is caused by plasmodium Female anopheles mosquitoe is d carrier
Olalekan
a canal is more needed in a root but a cavity is a bad effect
Commander
what are pathogens
Don Reply
In biology, a pathogen (Greek: πάθος pathos "suffering", "passion" and -γενής -genēs "producer of") in the oldest and broadest sense, is anything that can produce disease. A pathogen may also be referred to as an infectious agent, or simply a germ. The term pathogen came into use in the 1880s.[1][2
Zainab
A virus
Commander
Definition of respiration
Muhsin Reply
respiration is the process in which we breath in oxygen and breath out carbon dioxide
Achor
how are lungs work
Commander
where does digestion begins
Achiri Reply
in the mouth
EZEKIEL
what are the functions of follicle stimulating harmones?
Rashima Reply
stimulates the follicle to release the mature ovum into the oviduct
Davonte
what are the functions of Endocrine and pituitary gland
Chinaza
endocrine secrete hormone and regulate body process
Achor
while pituitary gland is an example of endocrine system and it's found in the Brain
Achor
what's biology?
Egbodo Reply
Biology is the study of living organisms, divided into many specialized field that cover their morphology, physiology,anatomy, behaviour,origin and distribution.
Lisah
biology is the study of life.
Alfreda
Biology is the study of how living organisms live and survive in a specific environment
Sifune
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Source:  OpenStax, Kuns en kultuur graad 9. OpenStax CNX. Sep 15, 2009 Download for free at http://cnx.org/content/col11066/1.1
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