Uma ujwayele ukuzithola uqeqesha isisindo ngemva nje komjaho, ungase ufune ukuma egunjini lokushintshela. Ukuphakamisa izisindo ezicathulweni zakho zokugijima kungase kuvimbele ukuzuza kwakho kokwakha imisipha, ngakho-ke uma ungajwayele ukuphakamisa izicathulo, kungase kube isikhathi sokuhlola izitolo ezithile.
Ukwenza ukuqeqeshwa kwamandla akho ezicathulweni ezifanele kungathuthukisa ukuhamba kwakho, ifomu, namandla, futhi kukugcina ungalimali.
Kungani kungafanele uphakamise izicathulo zokugijima
Izicathulo ezigijimayo ezijwayelekile ziyagudluzwa futhi zinikeza ukuphakamisa isithende, okungasiza ngomthwalo ophindaphindayo ophezulu ogijima izindawo kumalunga akho. Kodwa uma kuziwa ekuphakamiseni izinsimbi, lokho kuphakamisa okwengeziwe kungasebenza ngokumelene nawe.
Cabanga uzama ukusquat ku-one rep max ku-BOSU. Ngokusobala ubungeke ufune ngenxa yokungaqini kahle. Ngokuphathelene nokugijima, ukuphakamisa izisindo kuhilela ukulayisha okuncane kakhulu okuphindaphindayo, kudinga amandla amakhulu kakhulu, futhi kuhilela unyawo olulodwa olutshalwe ngaso sonke isikhathi.
Izizathu ezi-3 zokutshala imali ezicathulweni zokuphakamisa izinsimbi
Ngokungafani nezicathulo ezigijimayo, izicathulo eziningi zokuqeqesha zine-cushioning encane engenakho ukuphakama kwesithende, okungakusiza ukuthi ucindezele unyawo lwakho lonke emhlabathini. Ngenxa yalokho, cishe uzothola ukuthuthuka ekuqondeni kwakho okubalulekile (umuzwa wokuma endaweni), okungakusiza uthuthukise ukuhamba, ukuma, namandla.
Thuthukisa ukuhamba
Isici esingaphansi kokuqeqeshwa kwamandla, ukuqonda kwakho ngokuyisisekelo kuthumela amasignali noma ama-impulses kumalunga, imigqa, imisipha, nama-tendon, okuholela kuma-reflexes noma ukunyakaza. Ngakho-ke, ukuthuthukisa i-proprioception kungazuzisa ukuhamba nokulinganisela, okusiza ukukugcina ungalimali.
Ukuma okuthuthukisiwe kanye nengozi encishisiwe yokulimala
Ngemva kokuqhathanisa ifomu le-barbell back squat phakathi kwabasubathi abagqoke izicathulo ezigijimayo neziphakeme, abasubathi abagqoke izicathulo zokuqeqesha bathole i-trunk eya phambili encike kancane kanye nengcindezi ephansi emuva.
Ucwaningo, olwanyatheliswa ngo-April 2016 ku-Journal of Sports Sciences, oluphinde lwaqhathanisa indlela ababambiqhaza abagqoke izicathulo zokuphakamisa isisindo ngokumelene nezicathulo zezemidlalo, bathola ukuthi labo ababegqoke izicathulo eziphakamisayo babe nokuhamba okwengeziwe emaqakaleni nasemilenzeni. Lolu hlobo lwesicathulo lubuye lwavumela ababambiqhaza ukuthi balondoloze umhlane oyisicaba futhi bagcine ukuma okuqondile.
Ukuqeqeshwa ngendlela efanele kunganciphisa ingozi yokulimala, ikakhulukazi uma uzivocavoca uthwele kanzima.
Amandla engeziwe
Ukuqeqeshwa kwamandla ezicathulweni ezingalungile akukwazi nje ukuvimbela indlela yakho, kodwa kunganciphisa izinzuzo zakho zamandla. Ukungazinzi kwezicathulo eziboshwe kakhulu kunganciphisa inani lamandla ongawakhiqiza. Uma ufuna ukwandisa izinzuzo zamandla, uzofuna ukuqeqesha esicathulweni esiyisicaba futhi esiqinile, esikuvumela ukuthi ucindezele phansi ngaphandle kokungazinzi.
Izicathulo ezingcono kakhulu zokuphakamisa isisindo
Kungakhathaliseki ukuthi ufuna izicathulo eziphakamisa izinsimbi ezisebenza ngezindlela eziningi noma eziqonde ngqo, noma isiphi salezi siqinisekile ukuhlangabezana nezidingo zakho.
NOBULL
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Ngokuqhathaniswa okusha esigcawini sezicathulo, i-NOBULL inikeza kokubili ukuqeqeshwa nezicathulo eziqondile zokuphakamisa, kuye ngemigomo yakho. Nakuba zombili zinikeza umphumela oyisicaba, ozinzile onyaweni, lezi zicathulo zithe ukuguquguquka okuningi.
Noma ngabe uphakamisa izinsimbi, ugibela intambo, noma ugijima, zakhelwe ukumelana nokweseka imisebenzi eyahlukene. Azinzile, anethezekile, angasindi, futhi aklanywe ngokuqina engqondweni.
Uma ufuna izicathulo ngokuqinile zokuphakamisa izinsimbi, ungase uthande ukucabangela i-Nike's Romaleos 3 XD. Nakuba lesi sicathulo singeke sinikeze ukuguquguquka okuningi uma kuziwa ekuqeqesheni okuphambene, isithende esiphakanyiswe kancane sizosiza ukuthuthukisa ukuqina konyawo lwakho, ikakhulukazi uma uphakamisa ama-Olympics adinga amandla okuqhuma.
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I-Reebok Nano 9
Ekuqaleni yakhelwe umphakathi we-CrossFit, i-Reebok Nano 9 inomklamo oyisicaba kodwa inikeza indwangu ye-Flexweave, enikeza unyawo lwakho ukuguquguquka okuthe xaxa. I-Nano isicathulo esishintshashintshashintshayo esinikeza ukuzinza ngokuthontelana okunethezekile ngaphambili ngesikhathi se-sprint.
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Chuck Taylor All Star High Phezulu
Ungase umangale ukubona lokhu ohlwini, kodwa i-Converse inehlelo elilandelayo uma kuziwa ekuqeqesheni amandla. Futhi bathola isitembu sokugunyazwa kubasubathi abaningi. Kuyizicathulo ezisezingeni eliphezulu eziphakamisa amandla ngenxa ye-cushion engenawo kanye ne-flat sole.
Nakuba zingezona ezobuchwepheshe obuphezulu njengezinye zezinketho ezitholakalayo—aziklanyelwe ukujima, phela—izicathulo ze-Converse ziyisicaba ngokwedlulele futhi zingakunikeza isisekelo esihle ngenkathi uphakamisa.
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