Kuvamile ukuthi abaqeqeshi noma abafundisi be-gym batuse ukuthi uguqule indlela yakho yokuqeqesha ngezikhathi ezithile. Eqinisweni, amakilasi eqembu nawo ashintsha ama-choreographies awo ukuze akhiqize izisusa ezintsha emisipha. Umzimba womuntu unokuguquguquka okunonya, ngakho-ke uma ucabanga ukuthi usufinyelele umkhawulo, uyakwazi ukuziphusha kancane. Uma usuzinzile, ukunamathela esimisweni esifanayo kungase kukwenze uqhubeke, kodwa ngeke uphawule noma iyiphi inzuzo eyengeziwe futhi ungase uhlehle uma unesizungu.
Kufanele sishintshe kangaki isimiso sokuqeqesha?
Ukushintsha izinqubo njalo ngemva kwamasonto amathathu kuya kwamane kuyisilinganiso esihle esivamile, kodwa lokho nje, isilinganiso esivamile. Uma ufuna ukuzuza imiphumela engcono kakhulu, kufanele uguqule izivivinyo kuye ngezinga lakho lesipiliyoni nokuthi ukuphi endleleni eya emgomweni wakho. Kuzoba nezingxenye zesimiso ezingahlala (futhi okufanele) zihlale zifana isikhathi eside, futhi kuzoba nezingxenye ezingahluka isonto ngalinye.
Kumayelana nokulungiselela umzimba wakho ukuzivumelanisa nezimo ngokuqhubekayo kanye nokudlulela ngale kwezinga lemisipha. Umzimba uphinde uphendule ekuqeqeshweni kwamandla ezingeni lamahomoni, ngaphakathi kwesimiso sezinzwa esimaphakathi, nasezicutshini ezixhumeneyo. Ngokuya ngenani lokuqeqeshwa, uzodinga isikhathi esithe xaxa noma esincane ukuze uziqeqeshe, ululame, futhi uqhubeke nokwenza izinguquko ezinhle.
Uma ungumuntu osaqalayo noma wenza izivivinyo okokuqala ngqa, kuzothatha okumbalwa amasonto amabili ekuhleleni ukusebenzisana kwe-neuromuscular kanye nesimo esihlangene sokufunda iphethini ngayinye yokunyakaza. Khona-ke uzodinga ezinye amasonto amathathu ukwenza izinguquko ze-anatomical. Ngakho-ke kuzodingeka wenze uchungechunge lokunyakaza amasonto amahlanu ngaphambi kokuwashintsha.
Sekushiwo lokho, bonke abasubathi kufanele benze izivivinyo zokufudumala ngaphambi kokushintsha.
Ukuzivocavoca okunamandla okufudumeza umzimba, njengamaphaphu aseceleni angaphezulu, ama-squats, nokunye ukunyakaza okuhlanganisiwe kwesisindo somzimba, kuyindlela enhle kakhulu yokubhekana nokungalingani okuningi kanye nezindaba zokunyakaza okungase kudinge isikhathi esengeziwe sokufunda nokuzivumelanisa nezimo. Kungaba kuhle ukuba zigcinwe zifana cishe izinyanga ezimbili kuya kwezine.
Ungawushintsha kanjani umkhuba wakho wokuzivocavoca?
Ukushintsha izivivinyo akuyona ukuphela kwendlela yokushintsha isimiso. Ungase ufune ukuphinda umsebenzi ofanayo amasonto ambalwa ngaphambi kokuwushintsha, ukuze ukwazi ukudlala ukushintsha imithwalo kaningi. Umthwalo yiwo okudala ukuqina kwakho okubonakalayo nokuthi "unzima" kangakanani umsebenzi wakho. Ungashintsha umthwalo ngokwandisa isisindo noma ngokushintsha inani lezikhathi, amasethi, noma ukuphindaphinda.
Isibonelo, uma wenza i-deadlift eyisisekelo kumasethi amathathu we-10 reps, ukuze ushintshe umthwalo, uzokwenza amasethi amahlanu wokuphindaphinda okungu-5 anesisindo esiphezulu. Noma ungaphinda uguqule isikhathi, wenze amasethi amane ka-3-4 kane, futhi uthathe imizuzwana emithathu ukuphakama namasekhondi amathathu ukwehlisa.
umthwalo uyahlukahluka njalo ezinsukwini eziyi-7-10 futhi uzoqaphela ukuthi ubona kanjani izinzuzo zesikhathi eside.
Ungahlela futhi ukuguqula indlela yakho yamandla ngokushintsha indlela yakho yokumelana. Isibonelo, ngokwandisa ukuqeqeshwa kokumelana, ukwehlisa ivolumu, nokudlula igumbi lesisindo. Kuyathakazelisa ukuthi uyaqhubeka nokusebenza ebuthakathakeni bakho nakweminye imisipha ehilelekile kulezo zivivinyo.
Yiqiniso, ungakhohlwa ukusetha ukutakula okugcwele. Kufanele wehlise futhi uphumule njalo ukuze imisipha yakho nesimiso sezinzwa zilulame ngokugcwele kulokho kuzivocavoca. Konke kumayelana nokunciphisa ingcindezi oyibeka emzimbeni.
Ngakho-ke, ekugcineni, ngincoma ukuthi uguqule indlela yakho yokuqeqesha njalo emavikini amathathu kuya kwamane, kuye ngezinga lakho lokuhlangenwe nakho kanye nesikhathi sonyaka. Khumbula ukuthi udinga ukuqonda inqubo amasonto ambalwa kuqala, bese ushintsha umthwalo kaningi.