Ukusebenza kwe-Outdoor Hill ukukusiza ukuthi ushaye noma yimuphi umgomo wokugijima

-Delile

• Thola Ngokushesha & Uqine
• Yakha Ukukhuthazela Kwejubane
• Khulisa Amandla
• Buyekeza kwe-

Ukugijima kwamagquma kuyindlela entsha yokuthola ukuqeqeshwa kwesikhawu esimisweni sakho ukukhulisa ngokulinganayo izinga lakho lokuqina ukuze usheshe futhi uqine ngokuphelele, kusho uRyan Bolton, umgijimi wama-Olympic futhi owasungula iBolton Endurance Sports Training eSanta Fe, eNew Mexico.

"Ukuphindaphinda kwe-Hill [izikhathi zokukhuphuka] kungasebenza izinhlelo ze-aerobic ne-anaerobic zomzimba wakho futhi kuthuthukise amandla akho ngesikhathi esifanayo," usho kanje. (Ukungasho, kunezinzuzo eziningi zokusebenzela ngaphandle.)

Uma ukhuphuka igquma, ngokuzenzakalelayo ukhuphula imvamisa yesinyathelo sakho ekuphenduleni ukuthuthukiswa, futhi izitho zakho eziphansi kufanele zenze umsebenzi omningi kunalokho ebezingakwenza uma ugijima ezingeni noma ekwehleni, kusho u-Gianluca Vernillo, Ph.D., isazi se-kinesiologist eNyuvesi. weCalgary eCanada ofunda ukugijima kwamagquma. Ngokukhethekile, ukukhuphuka kokugijima kubonise ukusebenza okuphezulu kwemisipha kuma-glutes, ama-hamstrings, amathole, ama-hip flexors, namathanga angaphakathi nangaphandle. Lokho kusho ukusha kwekhalori enkulu ngokukhuphuka ngakunye ngakunye. "Kufana nokwenza amaphaphu amaningi ngenkathi uveza isisindo somzimba wakho phambili naphezulu," kusho uBolton. Ngakho ukushaya kwenhliziyo yakho kuyakhuphuka. Okwamanje, kukhona nengxenye ye-plyometric kuyo. (Qinisekisa ukuthi ulingana nalokhu kuzivivinya okubalulekile okungu-5 okudingwa yibo bonke abagijimi.)

Lapho ulwa namagquma, ifomu elihle liyisihluthulelo. (Sebenzisa lawa ma-tweaks alula wefomu ukwenza ukugijima kuzwakale kulula izikhathi eziyinkulungwane.) Gxila ekuqhubeni amadolo akho akhuphuke abheke esifubeni sakho kanye nezingalo zakho ngamandla ziye phambili nangemuva ngesinyathelo ngasinye, kusho u-Bolton. Gcina indawo "yokuziqhenya", umhlane wakho umude nesifuba kanye nesilevu sibheke phezulu-melana nesifiso sokuncika kakhulu phambili. Ace lokhu kujima okudalwe yi-Bolton, futhi ngeke nje uzizwe umubi kakhulu kodwa futhi uthole inkundla yokudlala entsha yemigomo yakho yomzimba.

Thola Ngokushesha & Uqine

Zifudumeze imizuzu eyi-10 kuye kwengama-20 ngendlela elula.

Phinda amagquma ayishumi nambili anemizuzwana engama-30 ngokushesha okukhulu njengoba ungagibela igquma elilinganisiwe. (Umuntu onebanga lamaphesenti ayisithupha kuye kwayisi-9 – anyuke kancane kunamamaki amabhuloho amaningi kanye nezindawo zokudlula ngokweqile – kuhle.)

Jika uye ezansi kwegquma phakathi kwe-sprint ekukhuphukeni (noma uphinde).

Yakha Ukukhuthazela Kwejubane

Fudumala imizuzu eyi-10 kuye kwengama-20 ngejubane elilula.

Phinda amagquma ayisithupha nemizuzu engama-30 ngesigqi esincane egqumeni elincane: Funa ibanga elinamaphesenti ama-4 kuye kwayisithupha amaphesenti, elilingana nebanga elifanayo namabhuloho nezindawo zokudlula. Gijima ukhuphuke ngejubane ongalibamba cishe imizuzu engama-20.

Gijimela phansi kwegquma ngemuva kokuphindaphinda ngakunye.

Phola phansi ngokugijima kwemizuzu emihlanu kuya kwengu-15.

Khulisa Amandla

Ukufudumala imizuzu engama-20 ngejubane elilula.

Yenza ama-sprints ayishumi nambili imizuzwana engu-10 ukuya kweyi-12 egqumeni eliwumqansa (elilodwa elinamaphesenti angu-8 kuya kwangu-12, elicishe lifane nezitebhisi ezimaphakathi).

Qhubeka nokugijima okulula kakhulu umzuzu nesigamu phakathi kokugijima.

Masinyane ngemuva kwe-sprint yokugcina, sebenzisa imizuzu eyi-10 ngejubane elilinganisiwe.

Phola phansi ngokugijima kwemizuzu emihlanu.

Buyekeza kwe-