Ukuba ufumana uqeqesho lobunzima kanye emva kogqatso, unokufuna ukuma kwigumbi lokutshixa. Ukuphakamisa iintsimbi kwizihlangu zakho zokubaleka kunokuba kuthintela ukuzuzwa kwakho kwezihlunu, ngoko ke ukuba awuqhelananga nokuphakamisa izihlangu, kusenokuba lixesha lokujonga ezinye iivenkile.
Ukwenza uqeqesho lwamandla akho kwizicathulo ezifanelekileyo kunokuphucula ukuhamba kwakho, ifom, kunye namandla, kwaye ugcine unobungozi.
Kutheni ungafanele uphakamise izihlangu zokubaleka
Izicathulo zokugijima eziqhelekileyo zikhutshiwe kwaye zibonelela ngokuphakamisa isithende, ezinokunceda ngomthwalo ophindaphindiweyo ophindaphindiweyo oqhuba iindawo kumalungu akho. Kodwa xa kufikwa ekuphakamiseni iintsimbi, oko kunyuswa kongezelelweyo kunokusebenza ngokuchasene nawe.
Khawufane ucinge ukuba uzama ukusquat kwirep max yakho enye kwiBOSU. Ngokucacileyo awungekhe ufune ngenxa yokungazinzi. Ngokunxulumene nokubaleka, ukuphakamisa iintsimbi kubandakanya ukuphinda-phinda ukulayisha okuncinci, kufuna amandla amakhulu kakhulu, kwaye kubandakanya unyawo olunye olutyalwe ngamaxesha onke.
Izizathu ezi-3 zotyalo-mali kwizihlangu zobunzima
Ngokungafaniyo nezihlangu ezibalekayo, uninzi lwezihlangu zoqeqesho zinemithontsi encinci ngaphandle kokuphakanyiswa kwesithende, ezinokukunceda ucinezele unyawo lwakho lonke emhlabeni. Ngenxa yoko, uya kuba nophuculo kwi-proprioception yakho (uluvo lokuma kwindawo), enokukunceda uphucule ukuhamba, ifom, kunye namandla.
Phucula ukuhamba
Inkalo engaphantsi koqeqesho lwamandla, iproprioception yakho ngokusisiseko ithumela imiqondiso okanye iimpembelelo kumalungu, iigaments, izihlunu, kunye neetendon, ezikhokelela kwireflexes okanye intshukumo. Ke ngoko, ukuphuculwa kweproprioception kunokunceda ukuhamba kunye nokulinganisela, kukunceda ugcine ungonakalisi.
Ukuphuculwa kwesimo kunye nokunciphisa umngcipheko wokulimala
Emva kokuthelekisa i-barbell back squat form phakathi kweembaleki ezinxibe izihlangu ezibalekayo neziphakamileyo, iimbaleki ezinxibe izihlangu zoqeqesho ziye zafumana i-trunk esezantsi ebhityileyo kunye noxinzelelo olusezantsi.
Uphando, olupapashwe ngo-Epreli 2016 kwiJenali yeSayensi yezeMidlalo, ekwathelekisa indlela abathathi-nxaxheba abanxibe izihlangu zokuphakamisa ubunzima ngokuchasene nezihlangu zezemidlalo, bafumanisa ukuba abo banxiba izihlangu eziphakamisayo bafumana ukuhamba okuthe kratya emaqatheni nasemilenzeni. Olu hlobo lwesihlangu lubuye lwavumela abathathi-nxaxheba ukuba bagcine umqolo ophantsi kwaye bagcine ukuma okuthe tye.
Ukuqeqeshwa ngobuchule obufanelekileyo kunokunciphisa umngcipheko wokwenzakala, ngakumbi ukuba wenza umthambo onemithwalo enzima.
Amandla angakumbi
Uqeqesho lwamandla kwizihlangu ezingalunganga alunakuthintela kuphela ubuchule bakho, kodwa lunokucothisa ukuzuza amandla akho. Ukungazinzi kwezicathulo ezinobunzima obukhulu kunokunciphisa inani lamandla onokuthi uvelise. Ukuba ufuna ukwandisa amandla okufumana amandla, uya kufuna ukuqeqesha kwisihlangu esisicaba kwaye siqinile, esikuvumela ukuba ucinezele emhlabeni ngaphandle kokungazinzi.
Ezona zihlangu zokuphakamisa ubunzima
Nokuba ukhangela ipere yezihlangu eziphakamisa iintsimbi eziguquguqukayo okanye ezomelele ngokuthe ngqo, naziphi na kwezi ziqinisekileyo ukuba ziyahlangabezana neemfuno zakho.
NOBULL
https://www.instagram.com/p/B6OZ4BmFLFQ/
Umtsha kwindawo yesihlangu, i-NOBULL ibonelela ngoqeqesho kunye nezihlangu ezikhethekileyo, kuxhomekeke kwiinjongo zakho. Ngelixa zombini zibonelela ngeflethi, isiphumo sokuzinzisa elunyaweni, ezi zihlangu ziguquguquka ngakumbi.
Nokuba uphakamisa iintsimbi, ukhwela intambo, okanye uya kubaleka, zakhelwe ukumelana nokuxhasa imisebenzi eyahlukeneyo. Zizinzile, zikhululekile, zikhaphukhaphu, kwaye ziyilwe zinokomelela engqondweni.
Ukuba ujonge izihlangu ngokungqongqo zokuphakamisa ubunzima, unokufuna ukuqwalasela iNike's Romaleos 3 XD. Nangona esi sihlangu singayi kubonelela ngezinto ezininzi eziguquguqukayo xa kufikwa kuqeqesho olunqamlezileyo, isithende esiphakanyiswe kancinci siya kunceda ukuphucula uzinzo lonyawo lwakho, ngakumbi ukuba usenza iilifti zeOlimpiki ezifuna amandla aqhushumbayo.
Jonga umnikelo kwiAmazonhttps://www.amazon.es/Nike-Romaleos-Zapatillas-Deporte-Unisex/dp/B00MFWHS1A/ref=sr_1_2?__mk_es_ES=%C3%85M%C3%85%C5%BD%C3%95%C3%91&dchild=1&keywords=Nike+Romaleos+3+XD&qid=1577449141&sr=8-2[/AmazonButtton]
Reebok Nano 9
Ekuqaleni yenzelwe uluntu lwe-CrossFit, i-Reebok Nano 9 ine-flat design kodwa inikezela ngendwangu yeFlexweave, enika unyawo lwakho ukuguquguquka okuncinci. I-Nano sisihlangu esiguquguqukayo esinikezela uzinzo kunye ne-cushion ekhululekile kwi-forefoot ngexesha le-sprint intervals.
Jonga umnikelo kwiAmazonhttps://www.amazon.es/Reebok-Zapatillas-Gimnasia-Hombre-Negro/dp/B07RH3MXQ2/ref=sr_1_5?__mk_es_ES=%C3%85M%C3%85%C5%BD%C3%95%C3%91&dchild=1&keywords=Reebok+Nano+9&qid=1577449099&sr=8-5[/AmazonButtton]
Chuck Taylor All Star High Top
Unokumangaliswa kukubona oku kuluhlu, kodwa i-Converse inehlelo elilandelayo xa kuziwa kuqeqesho lwamandla. Kwaye bafumana isitampu sokuvunywa kwiimbaleki ezininzi. Zizihlangu eziqhelekileyo zokuphakamisa amandla ngenxa ye-cushion ekhululekile kunye ne-flat sole.
Ngelixa ingeyiyo itekhnoloji ephezulu njengolunye ukhetho olukhoyo-ayiyilwanga ukuba isebenze, emva kwayo yonke into-Izihlangu ze-Converse zithe tyaba kakhulu kwaye zinokubonelela ngesiseko esihle ngelixa uphakamisa.
Jonga umnikelo kwiAmazonhttps://www.amazon.es/Converse-Chuck-Taylor-Star-High/dp/B07PPKDF3V/ref=sr_1_1_sspa?__mk_es_ES=%C3%85M%C3%85%C5%BD%C3%95%C3%91&keywords=Chuck+Taylor+All+Star+High+Top&qid=1577449013&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyVDY2NEVBQU9NWjQzJmVuY3J5cHRlZElkPUEwOTE5MzA0SFVVRVoxTVVXTEdSJmVuY3J5cHRlZEFkSWQ9QTAzODYxMjEyQjVOSEg5MVg4SDFXJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==?tag=lifestyle-fit-21" class="amazon-button">Ver oferta en Amazon