Ukuphakanyiswa kwejoka kungenye yezivivinyo ezidume kakhulu neziqashelwa ekuqeqesheni i-Strongman kanye CrossFit. Imvamisa, imiqhudelwano isebenzisa le drili ukuze ifunde amandla, ukuqina, kanye nesivinini somsubathi ngomnyakazo owodwa. Cishe wake wakubona lokhu kuphakamisa ngaphambili, kodwa ubungazi ukuthi kwenziwa kanjani noma ukuthi kunesisindo esingakanani.
Kodwa-ke, kufanele kuqashelwe ukuthi kukhona ukuhluka okuthile ekuphakamiseni. Okokuqala kungaba ukuthi abasubathi bahlulelwa ngebanga nangejubane: uma kusetshenziswa ibanga elibekiwe, imiphumela izokalwa ngokusekelwe ekutheni ubani oqeda ibanga kuqala. Enguqulweni yesibili, ukuhamba kwejoka kwenziwa ngendlela yokugijima amabanga lapho isisindo esinikeziwe siphakanyiswa futhi sithwalwe ibanga elide kakhulu ngangokunokwenzeka. Ngokusobala, noma ngubani owenza ibanga elide uyawina.
Indlela yokukhulisa ijoka ngendlela efanele?
Ukwenza lo msebenzi, ijoka kufanele libekwe ukuze uma singena endaweni, singenzi i-quarter squat. Lesi sikhundla sizokunikeza amandla angcono okuphakamisa ijoka elisindayo phansi. Izandla zakho kufanele ziqonde ukuze ukwazi ukusunduza ngazo futhi usize ukwenza kusebenze umhlane wakho ongenhla namahlombe kuyilapho ugcina ukuma okuzinzile.
Kufanele uphushe isifuba esincane futhi ufinyeze yonke imisipha yesisu. Okulandelayo, kufanele uthathe umoya ojulile wesisu futhi ukwandise ukucindezela kwangaphakathi kwesisu, njengoba lokhu kusiza ukuvala umgogodla endaweni futhi kusiza ukuvimbela ukuchithwa kwamandla ku-torso musculature.
Izinyawo kufanele zihlukane ngobubanzi behlombe, ibanga elifanayo osquat ngalo. Ngisho noma ucabanga ukuthi ziqhelelene kakhulu, lesi simo sizokunikeza ibhalansi nokuzinza okwengeziwe. Noma yikuphi ukuncika kakhulu phambili kuzobangela ukuthi ijoka lishelele liye phambili futhi.
Uma sesisukumile, kufanele sithathe izinyathelo ezincane ezisheshayo. Isinyathelo ngesinyathelo, khulisa kancane isivinini sakho futhi uthuthukise isigqi esihle. Uma uthatha isikhathi eside, amagxathu amawa, ukuzinza kwe-hip kanye ne-hip kungase kube sengozini, okuholela ekulahlekelweni kokuxhumana, ukwehla kwejoka, nokulahlekelwa amandla.
Iletha ziphi izinzuzo?
Ijoka elithwalayo linikeza inani lezinzuzo lapho lisetshenziswa ekuqeqesheni. Ucwaningo luqinisekisa a ukusebenza okuphezulu komgogodla we-thoracic kanye ne-lumbar erector ngesikhathi sokukhulelwa kokuqala. Ngesikhathi sokuhamba ijika le-lateral esiphezulu, i-torsion nokuqina kukhiqizwa, okusiza khombisa amandla nokuzinza okudingekayo phakathi nalokhu kuvivinya umzimba, futhi wandise ikhono lakho lokuthuthukisa lezi zidingo ze ukuqeqeshwa ngaphandle kokusebenzisa umsebenzi oqondile wesisu.
Ngenxa yomthwalo omkhulu wejoka, ukusebenza kwemisipha jikelele kanye nokuvuselela isimiso sezinzwa kuzosebenza ezingeni eliphezulu kakhulu. Ngokuqeqeshwa ngemithwalo ephezulu kakhulu, umzimba ujwayela umthelela kanye "nomuzwa" wesisindo sokuphumula ezinhlelweni ze-musculoskeletal kanye nezinzwa. Lokhu kwenza ukuzwa isisindo ekuphakamiseni okuhlukahlukene, okufana nama-squats, kube lula futhi kube lula. Ngamafuphi, ingenza njenge-a isikhuthazo sokulayisha ngokweqile.
Enye inzuzo enkulu yokuhamba ngejoka umthelela onawo isilinganiso semethabolic (ukumosha amandla). Ukuphakamisa nokuhamba kanzima kukhonjiswe ukuthi kunomthelela omuhle ezilinganisweni ze-metabolic. Ngenxa yokusebenza kwemisipha yomzimba ogcwele wokuhamba kwejoka, isidingo samandla emzimbeni siphezulu kakhulu.
Ungakwazi yini ukuqeqesha ngaphandle kwejoka?
Esinye sezici ezinzima kakhulu zokuhamba kwejoka empeleni ukuziqeqeshela, njengoba abantu abaningi bengakwazi ukufinyelela kulokhu kugoqa. Uma lokhu kuyindaba yakho, zisekhona izindlela eziningi zokuqeqesha ngomphumela ofanayo. Ngebha ejwayelekile ingaba ngokwanele.
Faka i- ibha eshalofini, yilayishe ngesisindo bese uhambahamba. Kulula futhi kulula. Nakuba, inkinga ngalokhu ukuthi ukuntuleka kwama-studs kanye nobubanzi obuncane be-bar kwenza kube nokuzinza uma kuqhathaniswa nejoka.
Enye indlela ongayisebenzisa ibha ewugqinsi ukuze ulingise kangcono ububanzi bejoka. Ngebha ebanzi ungalenga izisindo noma amaketango anezela ukungazinzi okwengeziwe. Nokho, ngalezi zihlukaniso ezimbili kufanele uqaphele; Ngokungafani nejoka, lapho izisindo ziwehla, zizowela phansi, futhi akukho lutho lokuyivimba ekuweni (ngoba ayikho imilenze). Ngenxa yalokhu, kunconywa ukusebenzisa isisindo esincane futhi ugxile kumasu.