Into yokugcina ofuna ukuyenza ngemva kwekhefu elide lokuqeqesha ukubuyela esimisweni sakho esidala sengathi akukho okushintshile. Noma ngabe ugajwe yinjabulo yokubuyela ejimini kodwa kumele ubuyele esimeni sakho ungadluleli ngosuku lokuqala.
Ukuze unciphise ubungozi bokulimala (futhi ngenxa yalokho elinye ikhefu elingahleliwe lokuzivivinya), kunezinyathelo ezimbalwa ozofuna ukuzivalela yedwa njengoba uphinda uthola amandla akho. Susa lezi zivivinyo uze ubuyele emgaqweni wakho, bese uzama lezi ezinye izindlela okwamanje.
Izivivinyo ezi-5 ezimbi kakhulu ongayenza ngemuva kwesikhashana ngaphandle kokuqeqeshwa
Ibhokisi le-bounce liyagxuma
Isici esisodwa sokujima ozofuna ukusigwema ngemuva kwekhefu elide ekuzilolongeni ukuzivocavoca okunomthelela omkhulu. Nakuba ukujima kwe-plyometric (jumping) kuhle ekuthuthukiseni amakhono aqondene nezemidlalo namandla ewonke, kuphephe kakhulu ukugwema ukugxuma kwebhokisi uma ungazange uzilolonge isikhathi eside.
I-Plyometrics ingaba umkhuba oyingozi uma ingenziwa njalo futhi ngokuqondiswa kochwepheshe. Kwesinye isikhathi amandla aqhubekayo ekuzilolongeni kwe-plyogenic angaba izikhathi eziphindwe kasikhombisa zesisindo somzimba wakho, okubenza bakhokhise intela ikakhulukazi amalunga.
Esikhundleni salokho, qala ngomsebenzi olula we-plyometric, njenge ukweqa noma ukugxuma umzimbanjengokushushuluza Ngokuhamba kwesikhathi, thuthukela ekugxumeni okujwayelekile kwebhokisi lobude obuphansi, kancane kancane ukhuphule ukuphakama, usebenze ngendlela yakho uze ufike ekugxumeni kwebhokisi njengoba uzizwa ukhululekile ngomnyakazo.
i-tricep dips
Ukuzivocavoca kwe-triceps kungenye yokuzivocavoca kwengalo ethandwa kakhulu, kodwa futhi kuyimpikiswano. Lokhu kungenxa yokuthi lokhu kuvivinya umzimba kungabeka ukucindezeleka okungadingekile ekuhlanganyeleni kwehlombe, okungabangela ukugoqa kanye nobuhlungu uma kwenziwa ngefomu elibi.
Uma ungazange uthuthe isikhathi eside, cishe akuhlakaniphile ukuphinde ukucoshe. Amahlombe akho athembele emisipha yakho kanye nemisipha ukuze uzinze ngesikhathi sokucindezela kwehlombe kwe-triceps. Futhi uma ungazange uqeqeshe le misipha isikhathi eside, cishe ngeke ibe namandla noma amandla okwenza umsebenzi ngendlela efanele.
Kunalokho, sincoma i- i-triceps pushups, njengoba ziyindlela ephephile nesebenza kahle kakhudlwana.
I-Kipping Pull Up
Ngisho noma usesimweni esihle kakhulu, ukweqa ukudonsa phezulu kunzima. Uma ungenayo isimo/amandla afanelekile, umfutho nesivinini esihilelekile kulo msebenzi kusho ukuthi imisipha yakho ingase ingakwazi ukulawula ukulawula.
Ngokungafani nokudonsa kwakudala, lokhu kuhilela ukushayela nokushwiba ukuze ulethe isifuba sakho kubha, okuyenza i-cardio namandla ukunyakaza, kanye namandla. Futhi, uma ungazange wenze lokhu kuthutha isikhathi eside, usengozini yokulimala ihlombe lakho kulesi sikhundla esiphezulu.
Kunalokho, qala nge ukudonsa kwe-lateral kanye nama-pushups ukubuyisela umzimba ongaphezulu ekunyakazeni. Njengoba ukhulisa amandla akho e-lat nawe-trap, thuthukela ekudonseleni phezulu kanye nemigqa ye-barbell. Bese-ke, uma ukuqina kwakho namandla lapho bekukhona ngaphambi kwekhefu lakho, ungabuyela ngokuphephile ekudonseleni phezulu.
Umugqa Oqondile
Nakuba kubonakala kulula ngokwanele, umugqa oqondile ungomunye umnyakazo odinga ukuzijwayeza njalo. Lezi zibeka ihlombe lakho endaweni ejikelezayo ngaphakathi, ebheke umzimba wakho. Ngaphandle kokwenza okungaguquki nokufanelekile kokuzivocavoca, ubeka ihlombe lakho engcupheni yokungena kanye nobuhlungu.
I-Los Ukudonsa kobuso bekhebula nokuphakanyiswa kwezinhlangothi Bazosebenza imisipha yehlombe kanye ne-trapezius endaweni yangaphandle noma engathathi hlangothi, behlisa ingozi yokufaka ihlombe.
Njengoba uthuthukela kumugqa ophelele oqondile, zilolonge ukuzungezisa kwangaphakathi kwamahlombe ngaphandle kokumelana nokubuyisela ukunyakaza ekuhlanganyeleni.
I-Deficit Barbell Deadlift
I-deadlift iyinhlangano enkulu yokuzivocavoca esebenza cishe wonke amaqembu amakhulu emisipha. Kodwa uma ubuyela ku-deadlift, akufanele uqale lapho ugcine khona. I-Deficit deadlifts iyinqubekela phambili eyinselele, ngakho-ke kufanele uphathe ukunyakaza njengokungathi ungumfundi.
Iqala ngo-a i-deadlift nge-kettlebell noma ibha ephezulu ukuze uzijwayeze ukunyakaza kwe-hip hinge. Ama-kettlebell namabha azokusiza ukuthi uzilolonge iphethini yokunyakaza efanele kanye nezinsimbi ngaphandle kokukhokhisa ngokweqile umhlane wakho ophansi, ozibeka engcupheni yokuwenza uma uqala ngokuqhubekela phambili okuyinselele.
Ezinye izinto okufanele uzicabangele
qala kancane
Akekho othanda ukuhlehla, kodwa kuyadingeka uma ufuna ukuhlala ungalimali. Gcina ukuqina kwakho kuphansi uma uqala ukubuya futhi wehlise isisindo osiphakamisayo. Ukuphakamisa cishe amaphesenti angu-75 esisindo sakho sangaphambilini ngokuvamile kuphephile, kodwa qala ngaphansi kwezimpinda ezimbalwa zokuqala zokuzivocavoca ngakunye.
Shiya imidlalo agodliwe
Asikho isidingo sokubuyela ngokushesha kumasethi ukuze uhluleke ukujima kwakho kokuqala. Umzimba wakho udinga isikhathi sokusheshisa futhi ulungise ukuqeqeshwa. Ngesethi ngayinye oyenzayo, yeka ukuphindaphinda okumbalwa kobukhulu bakho.
Qala ngeminyakazo oyaziyo
Njalo qala ngokuzivocavoca ozizwa ukhululekile ngakho. Uma usuneminyaka eminingi wenza ama-squats futhi uthathe ikhefu lezinyanga eziyisithupha, iphethini yokunyakaza izobuyela kuwe ngokushesha okukhulu. Ngokuphambene, uma le nqubo ingajwayelekile kuwe, kungcono ukuqala kusukela ekuqaleni futhi ufunde kabusha ukunyakaza.
ukufudumeza nokupholisa
Ukuze uhlale ungenakulimala, thatha umzimba wakho wenze isimiso sokufudumala nesokuzipholisa ngaphambi nangemuva kokujima ngakunye. Ngisho nokuqala ngemijikelezo embalwa yokuma kwekati nenkomo futhi kugcine ngokuthi i-runner's lunge kungenza umehluko omkhulu. Lezi zindlela zizoqinisekisa ukuthi imisipha yakho isilungele isikhathi sakho sokuqeqesha.