Indlela Yokutsiba Ephezulu

Kweli nqaku, siza kukufundisa indlela yokutsiba phezulu ngeengcebiso ezilula nezisebenzayo. Ukutsibela phezulu sisakhono esiluncedo kwimidlalo eliqela, kubandakanya ibhola yomnyazi, ibhola yevoli, kunye nomkhondo kunye nebala, kwaye inokuba yindlela eyonwabisayo yokuvavanya amandla akho kunye nokubalula. Ukuba ujonge ukonyusa ubude bakho bokutsiba, ufikile kwindawo elungileyo! Funda ukuze ufumane amaqhinga okuphucula ukutsiba kwakho kwaye ufikelele kubude obutsha.

-Inyathelo ngenyathelo ➡️ Indlela yokutsibela Phezulu

• Ukolula: Ngaphambi kokuba uzame ukutsibela phezulu, kubaluleke kakhulu ukwenza ukolula okwaneleyo ukulungiselela izihlunu zakho.
• Ukufudumeza: Yenza ukufudumala kwangaphambili ukwandisa ubushushu bomzimba kwaye ulungiselele umzimba umgudu.
• Indlela yokutsiba: Funda ubuchule obufanelekileyo bokuxhuma, kubandakanya indawo yengalo, ukuqhuba umlenze, kunye nokuphakanyiswa kwe-hip.
• Uqeqesho lokuqinisa: Yenza imithambo yamandla efana ne-squats, imiphunga, kunye ne-plyometric exercises ukomeleza izihlunu ezisetyenziselwa ukutsiba.
• Ukuziqhelanisa rhoqo: Isitshixo ekuphuculeni ukutsiba kukuzilolonga rhoqo kwaye ngokungaguquguqukiyo.
• Iingcebiso zeengcali: Funa isikhokelo sabaqeqeshi abanamava okutsiba ngokuthe nkqo okanye iimbaleki ukuze ufumane iingcebiso eziphucukileyo kunye nobuchule.
• Ukuphumla nokuchacha: Nika izihlunu zakho ixesha lokubuyela emva kokutsiba ngamandla.

Imibuzo neempendulo

Bobuphi obona buchule bokutsibela phezulu?

1. Uqeqesho lokuqinisa: Yenza umthambo womlenze njenge-squats kunye nemiphunga ukomeleza izihlunu zakho.
2. Indlela yokutsiba: Ziqhelise ubuchule obufanelekileyo bokutsiba, kuquka ukugoba kwamadolo kunye neenzwane.
3. Umsebenzi wesantya: Qeqesha ukuphucula isantya sakho kunye nokuqhushumba, okuya kukunceda ukuba utsibe phezulu.

Ngaba ndingafunda ukutsibela phezulu ukuba andinayo imfuzo elungileyo?

1. Uqeqesho olufanelekileyo: Ngoqeqesho olufanelekileyo kunye nobuchule obuchanekileyo, kunokwenzeka ukuba uphucule ukukwazi kwakho ukutsiba phezulu, kungakhathaliseki ukuba yintoni imfuza yakho.
2. Ukungaguquguquki: Kubalulekile ukuba ungaguquguquki kuqeqesho lwakho kwaye uziqhelanise rhoqo ukuze ubone ukuphuculwa.

Loluphi uhlobo lwesihlangu olulungele ukutsibela phezulu?

1. Izicathulo ezinenkxaso efanelekileyo: Khangela izicathulo ezinenkxaso efanelekileyo ye-arch kunye neyodwa enika i-traction.
2. Ukukhanya: Khetha izihlangu ezilula ezikuvumela ukuba uhambe ngokulula kwaye ungasindi xa utsiba.

Kangaphi evekini kufuneka ndiziqeqeshe ukuphucula ukutsiba kwam?

1. 3-4 amaxesha ngeveki: Kuyacetyiswa ukuba uqeqeshe amaxesha ama-3 ukuya kwe-4 ngeveki ukunika umzimba wakho ixesha elaneleyo lokubuyisela.
2. Ukuphumla: Qinisekisa ukubandakanya iintsuku zokuphumla ukuvumela izihlunu zakho ukuba zilungise kwaye zikhule.

Ngaba ubunzima bomzimba buchaphazela ukukwazi ukuxhuma phezulu?

1. Ewe: Ubunzima bomzimba bunokuchaphazela ukukwazi ukutsiba phezulu, njengoko ubunzima obuncinci bunokwenza kube lula ukunyuka emoyeni.
2. Ukugcina ubunzima obusempilweni: Ukugcina ubunzima bomzimba obunempilo ngokutya okunesondlo kunye nokuzilolonga kunokunceda ukuphucula ukukwazi kwakho ukutsiba phezulu.

Yeyiphi imithambo ethile engandinceda nditsibele phezulu?

1. Iisquats: Iisquats zomeleza imisipha yomlenze wakho, nto leyo enokuphucula ukutsiba kwakho.
2. imiphunga: Imiphunga ilungile ekuphuhliseni amandla omlenze kunye nokuphucula amandla okuxhuma.
3. Oojack abaxhumayo: Lo mthambo unceda ukuphucula amandla kunye nobuchule bokutsiba ngaxeshanye.

Ngaba ndingazolula ngaphambi kokuzama ukutsibela phezulu?

1. Ewe: Kubalulekile ukuba wolule imisipha yakho ngaphambi kokuba uzame ukutsiba phezulu ukuze ugweme ukwenzakala nokuphucula ukuguquguquka.
2. Izolula ezinamandla: Yenza izinwe eziguqukayo ezifana nokutsiba okuthambileyo kunye neentshukumo zokugoba ukulungiselela izihlunu zakho zokutsiba.

Ndingakuphucula njani ukugqabhuka kwam ukuze nditsibele phezulu?

1. Uqeqesho lwesantya: Yenza umthambo wokubaleka kunye nomsebenzi okhawulezayo ukuphucula uqhushumbo lwakho kunye namandla omlenze.
2. Imithwalo yePlyometric: Bandakanya ukutsiba kunye nemithambo yebhokisi ukuphuhlisa amandla okudubula afunekayo ukuze utsibe phezulu.

Ngaba ukuphakama kokutsiba kuxhomekeke ekubeni bhetyebhetye?

1. Ewe: Ukuguquguquka kubalulekile ukuvumela uluhlu olupheleleyo lwentshukumo ekuxhumeni kwaye ugweme ukulimala.
2. Ukolula rhoqo: Gcina ukuguquguquka ngokwenza ukolula rhoqo kwemisipha emilenzeni yakho kunye nomzimba ophantsi.

Ingaba ubuchule budlala yiphi indima kumtsi omkhulu?

1. Ukubaluleka kobuchule: Ubuchwephesha obufanelekileyo bubalulekile ukuze ukwandise ukuphakama kokutsiba kwaye ugweme ukwenzakala.
2. Impulse kunye nokuguquguquka: Funda ukutyhala iinzwane zakho kwaye ugobe amadolo akho ngokufanelekileyo ukuphucula ukutsiba kwakho.