Ukuzivocavoca kanye namathiphu okukusiza ukuthi weqe phezulu

-Delile

• Ukuzivocavoca ukuzama
• 1. Amajeke agxumayo
• Ungakwenza kanjani:
• 2. Ama-deadlifts omlenze owodwa nge-jump
• Ungakwenza kanjani:
• 3. AmaBurpees
• Ungakwenza kanjani:
• 4. Phambili ukweqa komugqa
• Ungakwenza kanjani:
• 5. Isikwele siyagxuma
• Ungakwenza kanjani:
• 6. Ukubuyisa
• Amathiphu wokuthuthukisa ukweqa okuqondile
• Ezinye izindlela zokuhlala usesimweni
• Uzokhuluma nini nompetha
• Okubalulekile

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Ukufunda ukweqa ngaphezulu kungathuthukisa ukusebenza kwakho emisebenzini efana ne-basketball, i-volleyball, kanye nomkhondo nenkundla. Uzothola amandla, ibhalansi, nokushesha, okungazuzisa konke ukunyakaza kwakho - kokubili ukusebenza nokusebenza.

Kunokuzivocavoca okuningana ongakwenza ukukhulisa ukuphakama kweqa lakho mpo. Qhubeka ufunde imiyalo yokuthi ungazenza kanjani kahle namathiphu wokukusiza ukuthi weqe ngaphezulu, kanye nezindlela ezingeziwe zokufaneleka.

Ukuzivocavoca ukuzama

Nazi izivivinyo ezimbalwa namathiphu angakusiza ukuthuthukisa ukweqa kwakho okuqondile. Ukuze ubone ukuthuthuka okukhulu, yenza lezi zivivinyo ngokungaguquguquki. Zama ukubona ukuthi iziphi ezikunikeza imiphumela emihle kakhulu.

1. Amajeke agxumayo

Amajump weqa uhlobo oluthile lokuzivocavoca nge-plyometric olungakusiza ukuthi weqe ngaphezulu ngokwakha amandla omzimba aphansi. Futhi zikhuphula izinga lokushaya kwenhliziyo yakho ngenkathi zisusa umzimba wakho endizeni yayo yokuhamba ejwayelekile.

Lokhu kuvivinya umzimba kunenzuzo yokwenza ngcono ukusebenza emisebenzini edinga ukuthi uhambe ngokushesha ezindaweni ezihlukile.

Ungakwenza kanjani:

1. Yima ngezinyawo zakho ububanzi behips nezingalo zakho eceleni komzimba wakho.
2. Jump up and spread your feet apart.
3. Ngasikhathi sinye, phakamisa izingalo zakho ngaphezulu ukuletha izintende zezandla zakho zihlangane.
4. Buyela emuva endaweni yokuqala.
5. Yenza amasethi ama-2-5 we-10-20 reps.

2. Ama-deadlifts omlenze owodwa nge-jump

Lokhu kuvivinya okuthuthukile kwakha ukuzinza njengoba ugxuma uqhuma usebenzisa umlenze owodwa ngesikhathi. Uma lokhu kuhamba kunzima kakhulu, qala uzame ukuqonda i-plyo reverse lunge nge-jump.

Ungakwenza kanjani:

1. Ukusuka umile, welula unyawo lwakho lokunene ngemuva kwakho. Uma kunokwenzeka, gcina unyawo lwakho lungathinti phansi.
2. Ncika phambili bese uqondanisa i-torso yakho ukuze ifane naphansi.
3. Yelula isandla sakho sokudla phansi phansi.
4. Phakamisa unyawo lwakho lokunene ngemuva kwakho ukunquma ukuphakama.
5. Ngokuqhuma gxuma uqonde, uphakamise unyawo lwakho lwesobunxele.
6. Ngasikhathi sinye, phakamisa idolo lakho lokunene phambi kwakho bese welula ingalo yakho yesobunxele ngaphezulu.
7. Buyela endaweni yokuqala.
8. Yenza amasethi ama-2-4 ama-reps we-3-10 ohlangothini ngalunye.

3. AmaBurpees

Lokhu kuvivinya umzimba kwakha amandla, ukukhuthazela, nokuqina komzimba. AmaBurpees asebenza wonke umzimba wakho, akunikeza amandla okugxuma ngokuqhuma. Uma ungathanda ukuzenza zibe lula noma zibe nzima kakhulu, ungazama okwehlukile kwe-burpee.

Ungakwenza kanjani:

1. Yima ngezinyawo zakho ububanzi behlombe, bese uphonsa okhalweni lwakho emuva naphansi endaweni ye-squat.
2. Cindezela izintende zezandla zakho phansi phambi kwakho, ngaphakathi kwezinyawo zakho.
3. Gxuma, hamba, noma unqamule izinyawo zombili emuva epulangwe eliphakeme.
4. Yenza i-pushup.
5. Gxuma, hamba, noma nyathela izinyawo zombili uye phambili ezandleni zakho uze ubuyele esikhungweni.
6. Ngokuqhuma gxuma futhi welule izingalo zakho ngaphezulu.
7. Yenza 1-2 amasethi we-10-16 reps.

4. Phambili ukweqa komugqa

Lokhu kuvivinya kuhlose umnyombo wakho, izinqe, namathanga. Ukudlulela phambili okuhambisanayo kukuvumela ukuthi uzijwayeze ukweqa ubheke phambili nangaphezulu. Ukuze uqinise lo msebenzi, yenza gxuma okulandelayo ngokushesha lapho ufika kunokuba ubuyele endaweni yokuqala.

Ungakwenza kanjani:

1. Yima ngezinyawo zakho ngqo ngaphansi kwezinqe zakho nezingalo zakho eceleni komzimba wakho.
2. Faka umnyombo wakho ngenkathi udweba amahlombe akho emuva naphansi.
3. Beka okhalweni lwakho emuva naphansi endaweni ye-squat.
4. Gcina izindololwane zakho ziqonde njengoba welula izingalo zakho ngemuva kwakho.
5. Gxumela phambili, uphusha ngezinyawo zakho bese uqondisa imilenze yakho. Ngasikhathi sinye, welula izingalo zakho ngaphezulu.
6. Donsa imilenze yakho phambili njengoba ufika. Ukuze wehlise umthelela, gobisa amadolo akho bese ufaka okhalweni lwakho phambili kancane, wehlele endaweni ye-squat. Gcina ukubuka kwakho endaweni yakho yokufika.
7. Uma usufikile, sukuma ubuyele endaweni yokuqala.
8. Yenza ama-reps amaningi ngangokunokwenzeka ngefomu elifanele.

5. Isikwele siyagxuma

Kulokuzivocavoca, uzosebenzisa amandla womzimba wakho, okhalweni, kanye nemilenze ukugxuma ngokuqhuma. Lapho usukwazile ukugxuma kwe-squat futhi usukulungele ukukuyisa ezingeni elilandelayo, ungenza izixuku ezinesisindo usebenzisa i-barbell, i-trap bar, noma i-dumbbells.

Ungakwenza kanjani:

1. Yima ngezinyawo zakho ububanzi behips nezingalo zakho eceleni komzimba wakho.
2. Dweba amahlombe namahlombe akho phansi.
3. Bandakanya umnyombo wakho ukugcina iqolo lakho eliphansi liqonde. Gcina amadolo akho egobile kancane.
4. Yehlisa okhalweni lwakho kancane bese ubuyela esimeni se-squat kuze kube yilapho izithende zakho ziphakama ziphakama phansi.
5. Hinge phambili kancane okhalweni lwakho ukuze ugcine umgogodla wakho uqonde.
6. Misa isikhashana endaweni engezansi.
7. Gxuma ngokuqhuma emaqakaleni akho, emadolweni, nasezinqeni ngasikhathi sinye.
8. Ngenkathi usesemoyeni, donsela amadolo akho phezulu esifubeni sakho.
9. Land ngobumnene ngangokunokwenzeka maphakathi nonyawo lwakho ngaphambi kokubuyisela isisindo sakho emuva ezithendeni zakho. Ukusiza ukuthola umthelela, hambisa izinkalo zakho emuva naphansi njengoba ufika.
10. Yenza amasethi ama-2-4 ama-reps ama-6-12.

6. Ukubuyisa

Ukubuyisa uhlobo oluthile lokuvivinya umzimba okwenziwa nge-mini-trampoline. Kuyindlela enhle yokuzwa umuzwa wokugxuma nokuba semoyeni ngenkathi ubeka ingcindezi emalungeni akho.

Ungazama izivivinyo eziningi ze-trampoline uma unentshisekelo yokuphindaphinda. Ungachitha imizuzu embalwa ngohlobo ngalunye noma ugxile kokuzivocavoca okukodwa isikhathi eside. Ungazama futhi:

• Ukugijima. Qala ngokugijima okulula ukuze unethezeke ku-trampoline. Ungagcina umhlane wakho uqonde noma uncike emuva emuva kancane ngenkathi uphakamisa amadolo akho. Qala ngokuphakamisa amadolo amasentimitha ambalwa kuphela. Njengoba uthuthuka, phakamisa amadolo akho afike phezulu okhalweni noma esifubeni.
• Izikhawu. Imizuzwana engama-20, gxuma kakhulu uye phezulu noma phansi noma ngapha nangapha, noma yenza amajack weqa. Ngemuva kwalokho, phumula noma ugxume kancane imizuzwana eyi-10. Yenza okungenani izikhawu ezi-7. Khulisa kancane isikhathi sesigaba somsebenzi sibe yiminithi noma ngaphezulu.

Amathiphu wokuthuthukisa ukweqa okuqondile

Nazi izikhombisi ezimbalwa zokukusiza ukuthi weqe ngaphezulu:

• Fudumeza umzimba wakho ngaphambi kokwenza izivivinyo zokugxuma.
• Kokuzivocavoca ngakunye, phelelisa ifomu lakho ngaphambi kokukhulisa ukuphakama kokweqa kwakho.
• Gcina ukugoba okuncane emadolweni akho.
• Landla kahle futhi ngobumnene. Uma umthelela wokufika ufaka ingcindezi emzimbeni wakho, beka amathayili amagwebu noma amakhushini phansi kwakho.
• Sebenzisa umfutho wokugova kwengalo yakho ukusiza ukudonsela umzimba wakho phezulu.
• Lapho ugxuma futhi ufika, gcina izinyawo zakho zisezingeni elifanayo.
• Uma ufika, hlala njalo isisindo sakho ngokulingana phakathi kwezinhlangothi zombili zomzimba wakho.

Ezinye izindlela zokuhlala usesimweni

Ngaphezu kokuzivocavoca kweqa, yenza ukuqeqeshwa kwenhliziyo nemithambo ibe yingxenye yohlelo lwakho lokuqina ngokufaka lezi zinhlobo zezikhathi zokuziqeqesha enkambisweni yakho yamasonto onke.

Ukuqina kweCardio kukhuthaza impilo yonke futhi kwenza imisebenzi yansuku zonke ibe lula. Futhi, kunciphisa amazinga okucindezeleka, kukhulisa ukusebenza kwengqondo, futhi kuthuthukise ukusakazwa kwegazi.

Ukwakha amandla emisipha kunika amandla amaningi kukho konke ukunyakaza kwakho. Kungasiza futhi ukuphatha ukukhathazeka okungapheli kwezempilo, kuqinise amathambo akho, futhi kuthuthukise ikhwalithi yakho yonke yokuphila.

Ukuze uthuthukise ukusebenza kwakho futhi uhambe kalula, yenza izivivinyo zokuhamba ngokuhlanganyela, kungaba ngokwakho noma njenge-warmup ekusebenzeni kwakho. Lokhu kunwebeka okunamandla kuzokusiza ukuthi uthuthukise amandla nokuguquguquka, okunomphumela omuhle ebangeni lakho lokunyakaza. Lokhu kungasiza futhi ekuthuthukiseni ukuphakama kwakho kwejubane nesivinini ngenkathi unciphisa ubuhlungu.

Uzokhuluma nini nompetha

Khuluma nochwepheshe wokuqina noma umqeqeshi uma umusha ukuzivocavoca noma ufuna ukuholwa okwengeziwe ekuhlangabezaneni nezinhloso zakho zokufaneleka. Umqeqeshi wakho uqobo angazuzisa uma unokukhathazeka ngempilo noma ukulimala okungathinta ikhono lakho lokuqina. Lokhu kungafaka ukukhathazeka kwe-hip, kwedolo noma kwe-ankle.

Uchwepheshe anganquma ukuthi iziphi izivivinyo ezilungele wena. Bazodala inqubo yangokwezifiso ngokususelwe kuzinga lakho lokuqina nezinhloso. Kubalulekile ukufunda ukuthi ungakwenza kanjani ukuzivocavoca kweqa ngokufanele nangokuphepha.

Ukuzivocavoca okweqayo kunomthelela omkhulu, futhi kunamandla okucindezela noma ukulimaza umzimba wakho. Umqeqeshi wakho angakusiza ukuthi uguqule noma yikuphi ukuzivocavoca okuyinselele, akunikeze impendulo eyakhayo, futhi akufundise ifomu elifanele.

Okubalulekile

Lokhu kuzivocavoca kanye namathiphu kungakusiza weqe ngaphezulu ngenkathi uthuthukisa ukuzinza kwakho, amandla, nokushesha kwakho.

Ngaphezu kokweqa ukuqeqeshwa, faka izikhathi zokuqeqeshwa kwe-cardio namandla kuhlelo lwakho lweviki. Zama ukwenza okungenani imizuzu engama-30 yokuvivinya umzimba ngokulingene usuku ngalunye.

Ukuze uzuze kakhulu, vumela umzimba wakho isikhathi esanele sokululama phakathi kokujima. Gcina umkhondo wentuthuko yakho bese uguqula uhlelo lwakho lokuqeqesha uma kunesidingo.