Ngethula kuwe okukodwa kokuzivocavoca okuthandayo ukuqeqesha ukuqhuma, amandla namandla emilenzeni. Ukugxumela ekhabetheni noma gxuma ibhokisi Ngokuvamile kuyingxenye ye-CrossFit kanye nezinqubo zokuqeqesha ezisebenzayo, ngoba ngeke sidinge okungaphezu kwendawo ukuze sigxume ngesisindo sethu. Nakuba kungase kungabonakali sengathi, kungenye yezinyathelo eziphelele kakhulu zokuqinisa umzimba wonke.
Ukweqa kubonakala kulula kuwe, huh? Ngiyakuqinisekisa ukuthi uma uqala ukuwenza ezindaweni eziphakeme, izinto ziyashintsha. Asibhekiseli ekugxumeni ubude njengesinyathelo (esingavumeleka ekuqaleni), kodwa sifinyelele ku-50-60 amasentimitha.
Ukugxuma okuqondile, ngemilenze yomibili "ndawonye", kuwumsebenzi onzima osebenza yonke imisipha yomzimba ophansi kanye nomgogodla. Kuyingxenye yokuzivocavoca kwe-plyometric, okuthuthukisa amandla okuqhuma futhi kushise amathani amakholori.
Indlela yokwenza ibhokisi elihle ligxuma? amasu ephelele
Akulula, futhi akunakwenzeka. Ngaba ngomunye walabo ababema phambi kwekhabethe ngazibona ngingenakukwazi, isimo sasingaphezu kwami; kwaze kwaba yilapho sengiyingcweti kahle le nqubo, ngadabula umgoqo wengqondo. Ngiyaqinisekisa ukuthi yonke into isengqondweni futhi uma ufuna, ungakwazi.
Ngokunengqondo, inqubo ibalulekile ukuze siwe kahle futhi singalimazi amadolo noma i-tibia. Akumele sigxume siqhelelene kakhulu nangemilenze yomibili ngesikhathi esisodwa. Okubalulekile wukugxumela phezulu hhayi phambili, yingakho okuhle wukuziphushela eduze kwebhokisi. Izinyathelo okumele zilandelwe yilezi:
- Uma usuphusha, uma ufika phezulu, ungawavali amadolo.
- Kumelwe usebenzise ngokunenzuzo ukugoba kwakhe ukuze ugweme ukugxuma; okungukuthi, zama ukuhlala endaweni e-squat.
- Kubalulekile ukuthi uma wehla ukwenze ngokuthatha igxathu noma ngokugxuma kancane (udedele uwe), kodwa ungawutholi umfutho wokugxuma.
- Umthelela awufani uma sigxuma (ukuwa kuncane), kunokuba sigxume phansi.
Qala ukuzilolonga kumadrowa amaphakathi, akunikeza ukuzinza nokuvikeleka. Uma usuzethemba, qala ukhuphule ubude bekhabethe.
Into evamile ukuthi amadoda angakwazi ukugxuma amasentimitha angu-60 nabesifazane 50; Endabeni yami sengivele ngingu-60 cm futhi ngilwela ukufinyelela ku-75 cm. Ngamunye ubeka umgomo awuthanda kakhulu, ungazama futhi ukungaphendukeli kumfutho wezingalo ukuze ube nobunzima obuningi.
Izinzuzo zalo msebenzi we-plyometric
Ukunyakaza kwe-Plyometric kungakhuphula amandla, amandla okusebenza, ikhono lokugxuma, nokunciphisa ukulimala. Yingakho ukugxuma kwebhokisi sekudume kakhulu eminyakeni yamuva nje.
Khulisa ukuqhuma futhi iqinise imilenze
Uzoqeqesha umzimba wakho ukuthi uqhume kakhulu, okuzohambisana namandla aluhlaza athuthukiswe ngesikhathi sokufa noma ukusquat. Ukweqa kwebhokisi kuhle kakhulu ekwakheni amandla kanye nokwenza kusebenze isimiso sezinzwa esimaphakathi. Ngakho-ke baphelele ukwethula ngaphambi kokuqeqeshwa kwesisindo. Futhi ziyindlela ephumelelayo yokufudumala ngaphambi kwama-squats.
Ngaphezu kwalokho, kusiza ukwandisa kakhulu ubukhulu namandla emilenze yakho, ngoba emva kwakho konke, ukugxuma ngokuyinhloko kuhilela ukusebenzisa imisipha yakho yomlenze ukwenza umsebenzi. Kudinga amandla amaningi ukwenza i-box jump, ikakhulukazi emilenzeni.
Ithuthukisa ukunwetshwa kwe-hip kanye ne-flexion
Umgomo uwukwelula ngokugcwele futhi ngokushesha izinqulu zakho phezulu, lapho izinyawo zombili sezifikile. Lokhu kuzivocavoca kuzohambisana nokuphakamisa amandla, okudinga ukunwetshwa okusheshayo ngokulinganayo phezulu kokunyakaza.
Enye inzuzo enkulu ehlobene ne-hip ukuthi ngokuhamba kwesikhathi bazoqeqesha ibhalansi yakho. Isizathu esiyinhloko salokhu ukuthi ukugxuma kwebhokisi kukuphoqa ukuthi uhlale endaweni encane ngezinyawo zombili ngesikhathi esisodwa. Uma singahlali ngazo zombili izinyawo ngesikhathi esisodwa, noma uma zingekho esimweni esifanayo, cishe ngeke sigxume ngempumelelo futhi simane sihlale ezinqeni zethu. Lokhu kusiphoqa ukuthi sisebenzise ukugxilisa ingqondo ukuze singawi.
Lokhu ikakhulukazi kuhlobene nezinto ezisemisipha ezibizwa ngokuthi ama-proprioceptors, okuyizinzwa ezichaza ukushintsha kwesimo. Ngaso sonke isikhathi lapho sishintsha indawo, sinyakaza noma sigxuma, izikhulu zibhalisa futhi ziphoqelele imisipha ukuthi inyakaze ngokufanele ukuze ihlale iqondile.
Kuyi-cardio conditioning enhle
Enye inzuzo ye-box jumping ukushuba kwenhliziyo okudingayo emzimbeni wakho. Njengoba ugxuma, esikhundleni sokucindezela imilenze, ama-squats, noma ama-deadlifts, umzimba wakho udla inani elikhulu le-oxygen (owaziwa nangokuthi ukwanda okukhulu komoya-mpilo) phakathi nalokhu kunyakaza okunamandla. Ngakho-ke, iqeqesha inhliziyo yakho ukuba isebenzise umoya-mpilo ngokuphumelelayo ukumpompa igazi emisipheni yakho futhi ingehlisa umfutho wegazi lakho ngemva kokujima.
Kokubili inhliziyo namaphaphu kungaqeqeshwa ukuze kuqine futhi kuphumelele kakhudlwana. Ngokugxuma, singaqeqesha inhliziyo ukuba ikwazi ukumpompa igazi emzimbeni wonke, ikakhulukazi emisipha, futhi imisipha idinga igazi nomoya-mpilo ukuze iqhubeke isebenza kahle. Ngakho-ke, isimiso senhliziyo esiqinile sizoholela ekusebenzeni okuphezulu komzimba, phakathi kwezinye izinto.
Inhliziyo enamandla ibuye isho lokho izokwehlisa umfutho wegazi, uzoba nesilinganiso esiphansi sokushaya kwenhliziyo, ukuncipha kwe-cholesterol embi, ukuncipha kwesifo senhliziyo nemithambo yegazi, kanye nethuba elinciphile lokushaywa unhlangothi noma isifo senhliziyo. Kukhona neqiniso lokuthi ukuba namaphaphu anamandla kuhle kuwe ngoba uma uwaqeqesha ngokuzivocavoca kwenhliziyo, ukwandisa ikhono lokumunca umoya-mpilo futhi uyicubungule.
ngcono ukuma
Lokhu kuvivinya umzimba kudala umongo oqinile, noma ngamanye amazwi, imisipha yesisu neqolo eliqinile. Ukuba nomgogodla onamandla akukuhle kuwe kuphela ngoba kukuvumela ukuthi wenze ama-crunches kalula, kodwa futhi ngoba umgogodla onamandla uzohamba ibanga elide ekuthuthukiseni ukuma.
Ukuma okuhle kubaluleke kakhulu, hhayi nje ngoba kunikeza ingemuva eliqondile esikhundleni somugqa oyindilinga. Ukuba nomhlane oyindilinga kwenza ubukeke ungazethembi, akufani nalapho simi khona. Noma kunjalo, ukuba ne-back back ezimweni eziningi kunenzuzo ngoba kuzonciphisa amathuba okulimala okuphansi, kanye nokunciphisa ukuvela kobuhlungu be-back ngenxa yokuma okungalungile.
Yimiphi imisipha esebenzayo?
I-Plyometrics, noma izivivinyo ze-box jump, iphusha imisipha yakho phezulu, isiza ukukhulisa amandla akho, amandla, kanye nesivinini. Lo msebenzi ukunyakaza kwe-plyometric quintessential lapho ugxuma khona usuka phansi uye endaweni ephakeme, njengebhokisi.
Lo msebenzi unomthelela omkhulu futhi uhloselwe:
- Ama-Quadriceps
- Izinqe
- umsipha
- Amathole
- esiswini
Ihlanganisa amathole, ama-quad, ama-hamstrings, ama-glutes, nakho konke okuphakathi. Ngokuhamba kwesikhathi, sizobona ukuthi imilenze iba namandla kakhulu. Lolu hlobo lokuzivocavoca lungenye yezinto ezinhle kakhulu esingayenza ukuze siqinise imilenze yethu.
Umzimba ongenhla nawo ucushiwe, kufanele uhambise izingalo phambili nangaphezulu ukunikeza amandla anele kumfutho. Lokhu kunomphumela wokuqeqesha kancane kancane imisipha yengalo emikhulu neqinile esikhathini eside sokugxuma kwebhokisi, ingasaphathwa eyokusiza ukuqeqesha ama-lats akho. Bakuphoqa futhi ukuthi ubandakanye eyakho umhlane ophansi kanye nomgogodla, okungenani uma uzenza ngendlela efanele. Uma senza ukugxuma kwebhokisi, kufanele siqinise imisipha yethu yesisu njengoba silungiselela ukugxuma.
Ungayithuthukisa kanjani i-box jump?
Besilokhu sikhuluma ngamadrowa okuzivocavoca, nakuba amabhentshi epaki noma izitebhisi zasekhaya nazo ziwusizo. Ukuze ugxume udinga kuphela umcabango kanye nesisekelo esizinzile.
Njengoba sishilo ngaphambili, kuwumsebenzi we-plyometric othuthukisa amandla (amandla ejubane). Ngakho-ke lapho sithola amandla nesivinini engeziwe, sizogxuma phezulu. Futhi akusho ukuthi kumele ube yimbongolo, uhlale ufunda ukulawula ukunyakaza kwakho ukuze ungazilimazi.
Uma ufuna ukufunda ukugxuma ngebhokisi noma ukuthuthukisa ukugxuma kwakho kubalulekile ukuthi:
- Thuthukisa amandla akho. Uma ufuna ukukhulisa isivinini sakho sokugxuma, kubalulekile ukuthi umzimba wakho uqine ukuze uziqhubele futhi uphule ukuwa.
- Ngisho noma ufinyelela umkhawulo wakho wesivinini, uzokwazi njalo ukukhulisa amandla. Ngakho ukubambeka kulo msebenzi kuzoba nzima.
- Okokuqala thuthukisa inqubo bese ukwenze ngokushesha. Ngeke kukusize kakhulu ukugxuma ngokushesha uma uwe phansi noma uzilimaza.
Yimaphi amaphutha avame kakhulu?
Ukweqa kwebhokisi kunenzuzo kuphela uma kwenziwa kahle. Zama ukugwema amaqiniso alandelayo:
Ukukhetha idrowa elide kakhulu
Uma kunjalo, ngeke ufinyelele phezulu bese uwela phansi. Uma ungakaze wenze umsebenzi, kunconywa ukuthi uqale ngesiteji esifushane, esingamasentimitha angu-15-30 kuphela, ukuze uzizwe ukhululekile futhi uqinisekise ukuthi usebenzisa ifomu elifanele. Singakwazi njalo ukufika ezingeni elilandelayo lobude bebhokisi uma sithola ukweqa kulula kakhulu. Inhloso ukusebenza emandleni aqhumayo kanye nokuphakama okuqondile kokugxuma kwakho, into ongayenza ngebhokisi elingu-30- noma 60-intshi.
Hlala endaweni ejulile ye-squat esikhundleni se-quat squat, okuyinto okufanele ngabe uyihlose ekugxumeni kwebhokisi.
Ungagxumi kuqala phansi
Ukuthuthukisa amasu. Kuwumkhuba ojwayelekile ukubona abantu begxumela ebhokisini ukuze basethe kabusha noma baphinde bathole ukudlala kwabo okulandelayo. Kodwa kubalulekile ukuqonda ukuthi ukugxuma usuka endaweni ephakeme, kuyilapho kungase kubonakale kulula kunokugxuma endaweni ephakeme, empeleni kubeka ukucindezeleka okukhulu emalungeni futhi, uma singaqaphile, yilapho ukulimala okungenzeka khona kakhulu. .
Unganwebi ama-hips
Izinjongo ezimbili eziyinhloko zalo msebenzi ukuthuthukisa amandla okuqhuma kanye nokuphakama kwe-jump jump. Kodwa ukuze ufinyelele zombili lezi zinhloso ngokuphumelelayo, udinga ukuzuza ukunwetshwa kwe-hip okuphelele njengoba ugxuma, ugxuma phezulu emoyeni ngangokunokwenzeka ngaphambi kokugoba izinqulu zakho futhi ulethe amadolo akho phambili ukuze ukhiphe.
Iphutha elivamile abantu abalenzayo ukweqa isandiso se-hip esigcwele ukweqa okuqondile, ukufinyeza umsebenzi "ngokugxuma" ukusuka endaweni A ukuya endaweni engu-B, ukuthola kuphela umoya owanele wokusunduza amadolo phambili ngesikhathi sokufika. Sizozama ukwenza umsebenzi phambi kwesibuko ukuze sibone ukuthi senza ukunwetshwa kwe-hip okuphelele ngenkathi sigxuma.
Izwe elinamadolo avaliwe noma phakathi
Ukuhlalisa ibhokisi ngendlela efanele kuyisihluthulelo sokuvimbela ukulimala, ikakhulukazi edolweni. Amaphutha avamile ehla ngonyawo olulodwa ngaphambi kolunye, ukuhlala ngezinyawo zakho ndawonye, noma ukuzwa i-knee valgus ("isinki" samadolo ebheke komunye nomunye) lapho ufika. Kunconywa ukwenza umsebenzi phambi kwesibuko noma umngane wakho akubuke ukuze ahlole ukunyakaza okungafuneki kwamadolo. Icala elivamile lale nkinga ubuthakathaka ezinqeni nasezinqulwini.
Ukwenza ibhokisi gxuma ekupheleni kokujima
Ukweqa kudinga imilenze emisha ukuthi isebenze kahle kakhulu. Uma sibashiya kuze kuphele ukuqeqeshwa, sizobe sesikhathele futhi ngeke sikwazi ukuwenza ngendlela engcono kakhulu.
Sizohlela ukugxuma kokuqala kokuqeqeshwa, ngemva kokufudumala. Sizogcina ama-reps ephansi kakhulu – amasethi amabili nje kuya kwamathathu okuphindaphinda okuthathu kuya kokuhlanu anele, ikakhulukazi uma sigxile efomini nasekusebenzeni okuphelele.
gxuma usuka phezulu
Kuwumkhuba ojwayelekile ukubona abantu begxuma besuka ebhokisini ukuze baqale kabusha noma babophe kabusha ukuze bathole impendulo elandelayo. Kodwa kubalulekile ukuqonda ukuthi ukugxuma usuka endaweni ephakeme, kuyilapho kungase kubonakale kulula kunokugxuma usuka endaweni ephakeme, empeleni kubeka ingcindezi enkulu emalungeni akho futhi, uma unganakile, yilapho okungenzeka khona thola ukulimala.
Ngisho noma wenze ukuqeqeshwa okuningi kwe-plyometric futhi ukhululekile ukwenza "ukweqa okujulile" (ukweqa endaweni ephezulu), kusengumqondo omuhle ukuqapha futhi uphume ngokucophelela ebhokisini, kunokuba ugxume. Lokhu kuyiqiniso ikakhulukazi kwabaqalayo nalabo abathuthukela ekugxumeni okuphezulu, kodwa kusebenza kuwo wonke umuntu ngempela.