Cómo Saltar Más Alto

Ukutsiba ngokuthe nkqo sisakhono esibalulekileyo kwimidlalo emininzi, ukusuka kwibhola yomnyazi ukuya kwibhola yevoli ukuya kumkhondo kunye nebala. Sisoloko sifuna ukwandisa ubude obufikelelwe kumtsi ngamnye ukuze sifumane inzuzo yokhuphiswano. Uyazibuza ukuba ungatsibela njani phezulu? Kweli nqaku, siza kuphonononga ubuchule kunye nezicwangciso eziza kukuvumela ukuba uphucule isakhono sakho sokutsiba nkqo. Ukusuka ekuphuhliseni ukomelela kwezihlunu kunye namandla ukwenza ngokuchanekileyo iintshukumo, uyakufumana iimfihlo ezisemva kokutsiba okuphezulu. Ngaphandle kokuqhubeka, masiqale ukutyhila iimfihlakalo zendlela yokutsibela phezulu!

1. Izinto ezisisiseko zebhayomechanical ukutsibela phezulu

Ukukwazi ukuxhuma phezulu kusekelwe kwimigaqo ye-biomechanical yomzimba womntu. Ngohlalutyo olucacileyo lweentshukumo kunye nemikhosi ebandakanyekayo, kunokwenzeka ukuqonda indlela yokunyusa ukuphakama kokutsiba. Ulwazi lwezi zinto zibalulekileyo kunye nokusetyenziswa kwazo okufanelekileyo kunokunceda ukuphucula ukusebenza kwimidlalo efana ne-basketball, i-volleyball okanye i-high jump.

Umba ophambili wokutsibela phezulu kukuqhutywa okuchanekileyo kobuchule. Kubalulekile ukufunda ukusebenzisa ngokufanelekileyo amandla aveliswa yimilenze kunye nezihlunu zomzimba ezisezantsi. Ukwenza oku, kubalulekile ukusebenza kumandla emisipha kunye nokuguquguquka, ukwenza imithambo ethile efana ne-squats, imiphunga kunye nokutsiba kweplyometric. Le misebenzi yomeleza izihlunu ezibandakanyekayo ekuxhumeni nasekuphuculeni amandla okuvelisa amandla okudubula.

Enye inkalo ebalulekileyo ekufuneka iqwalaselwe sisantya esifanelekileyo. Ngexesha lokutsiba, kufuneka wenze uninzi lwamandla e-elastic yemisipha kunye neetendon. Ukufezekisa oku, kuyacetyiswa ukuba wenze umthambo woqeqesho lokunyusa, njengokutsiba kwiqonga elastiki. Ukongezelela, kubalulekile ukugcina ulungelelwaniso oluchanekileyo lomzimba, kunye ne-posture efanelekileyo yangemuva kunye nokusebenza ngokuchanekileyo kwemisipha engundoqo.

2. Ukubaluleka koqeqesho lwamandla ekuxhumekeni ngokuthe nkqo

Uqeqesho lwamandla lubalulekile ukuphucula ukutsiba nkqo. Iimbaleki ezininzi zihlala zijolise kuphela kuqeqesho lobuchule bokutsiba, kodwa ngaphandle kwesiseko esiqinileyo, kunzima ukufikelela kwincopho yomdlalo. Ngezantsi kukho iingqwalasela ezibalulekileyo zokuphumeza uqeqesho lwamandla olusebenzayo:

1. Iintlobo ngeentlobo zomthambo: Kubalulekile ukusebenza amaqela ahlukeneyo emisipha ukuqinisa umzimba wonke kwaye kungekhona nje izihlunu eziphambili ezibandakanyekayo ekuxhumekeni okuthe nkqo, njenge-quadriceps kunye nezihlunu zethole. Ukuzivocavoca okunje ngee-squats, imiphunga, ukutsiba iijacks, kunye ne-deadlifts ziinketho ezintle zokomeleza umlenze wakho kunye nezihlunu eziphambili.

2. Ukwanda okuqhubekayo komthwalo: Ukuze ufumane iziphumo ezilungileyo, kuyimfuneko ukwandisa ngokuthe ngcembe ukuxhathisa uqeqesho. Oku Inokufezekiswa ukongeza ubunzima njengoko amandla amakhulu kunye nokuchasana kufunyanwa. Ukongezelela, kubalulekile ukugcina ubuchule obuhle ngexesha lokuzivocavoca ukuphepha ukulimala.

3. Iindlela zokutsiba ezisebenzayo zokwandisa ubude

Enye yezona zinto zibalulekileyo zokwandisa umphakamo wokutsiba kukufunda ubuchule obufanelekileyo. Apha ngezantsi kukho iindlela ezisebenzayo eziya kukunceda ufumane okuninzi kokutsiba kwakho:

Ubuchule bokufudusa: Eli nyathelo libalulekile ukuvelisa amandla kunye nokufikelela kubude obungaphezulu ekuxhumeni. Ukwenza oku, kufuneka ugobe amadolo akho kunye namaqatha kancinci ngaphambi kokuba uxhume, ugcine umqolo wakho uthe tye kwaye iingalo zakho zikhululekile emacaleni akho. Xa utsiba, khumbula ukwandisa ngokupheleleyo imilenze yakho kunye neengalo zakho phezulu ukuze unyuke kakhulu. Ukongeza, ukujiwuzisa iingalo zakho ngasemva kwaye emva koko kuya kukunceda ufumane umfutho owongezelelweyo.

Indlela yokuthintela: Obu buchule bubandakanya ukuvalela imilenze kwindawo ephezulu yokutsiba ukugcina indawo ekufikelelwe kuyo kwaye ugweme ukuwa. Ngeli xesha, kufuneka udibanise imisipha yakho yomlenze ukuba ubambe isikhundla kwaye uvumele umzimba wakho ukuba uhlale emoyeni ixesha elifutshane. Gcina ugxininiso lwakho ekugcineni umzimba wakho uthe tye ukunqanda ukuthambeka okusecaleni kwaye ukwandise ukuphakama kokutsiba.

Indlela yokumisa: Asimele silibale ukubaluleka kobuchule bokumisa ukwandisa ukusebenza ngokutsiba. Qinisekisa ukuba uhlala phantsi kunye neenyawo zakho ububanzi begxalaba ngaphandle, ugobe amadolo akho ukuze ubambe impembelelo. Gcina umqolo wakho uthe tye kwaye uphephe ukuwa phambili okanye ngasemva. Kwakhona, gcina iingalo zakho zolulelwe phambili ukunceda ukugcina ibhalansi kunye nokunciphisa ithuba lokuwa. Khumbula ukuziqhelanisa kwaye ugqibelele obu buchule rhoqo ukuze uphumeze ukutsiba okusebenzayo ngakumbi kwaye ufikelele kobona bude buphakamileyo.

4. Ukwakha amandla adubulayo ukuze utsibe phezulu

Ukuphucula ukukwazi kwethu ukutsibela phezulu, kubalulekile ukwakha amandla okudubula kwizihlunu zethu. Kukho iindlela ezininzi ezisebenzayo zokuphumeza oku, kwaye ngezantsi kukho iingcebiso ezithile zokuphumeza oku.

Okokuqala, kubalulekile ukwenza umthambo othile wamandla kwizihlunu ezibandakanyekayo ekuxhumeni. Oku kubandakanya imithambo efana ne-squats, imiphunga, kunye nokuphakamisa iintsimbi. Olu qheliselo lunceda ukuqinisa izihlunu emilenzeni yakho kunye nomzimba ongezantsi, nto leyo iyimfuneko ekuveliseni amandla afunekayo ukuze utsibe phezulu. Kwakhona kubalulekile ukwenza le mizobo ngokuchanekileyo, ukugcina ifom efanelekileyo kunye nobuchule bokuphepha ukwenzakala kunye nokwandisa iziphumo.

Enye indlela esebenzayo yokunyusa amandla okudubula kukubandakanya ukutsiba kweplyometric kwindlela yethu yoqeqesho. I-Plyometric jumps yimithambo ebandakanya ukutsiba nokuhla ngokukhawuleza nangokugqabhuka. Le mithambo inceda ekuphuculeni amandla kunye namandla kwizihlunu ezisetyenziselwa ukutsiba. Eminye imizekelo Imitsi yePlyometric ibandakanya ukutsiba kwebhokisi, ukutsiba iijacks, kunye nokutsiba okunzulu. Kubalulekile ukuqala ngomphakamo okanye ubunzulu obufanelekileyo kumgangatho wakho wokuqina, kwaye ngokuthe ngcembe wongeze njengoko uziva ukhululekile kwaye womelele.

5. Indima yokuguquguquka kunye noluhlu lwentshukumo kwi-jump vertical jump

Ukuguquguquka kunye noluhlu lwentshukumo ludlala indima ebalulekileyo ekuphuhliseni ukutsiba okuthe nkqo. Le miba mibini ibalulekile ukufezekisa ukuphakama okukhulu kunye namandla ekutsibeni. Ukuguquguquka kubhekisela ekukwazini kwezihlunu kunye namalungu ukuhamba ngokukhululekile kuwo onke amacala. Ngakolunye uhlangothi, uluhlu lwezindululo lubhekiselele kuluhlu olupheleleyo lwentshukumo kwilungu elithile.

Ukugcina ukuguquguquka okulungileyo kunye noluhlu olwaneleyo lokunyakaza kubalulekile ekwandiseni ukusebenza kokutsiba okuthe nkqo. Ukuguquguquka okulungileyo kuvumela ukunweba okukhulu kwemisipha kunye neetoni ezibandakanyekayo ekuxhumeni, nto leyo ivumela ukuveliswa kwamandla amakhulu ngexesha lokutyhala. Ngaphezu koko, uluhlu olufanelekileyo lokunyakaza kumalungu lunikeza ithuba lokuxhamla ngokufanelekileyo kwamandla okwenziwa ngexesha lesigaba sokufika, ukunciphisa umngcipheko wokulimala.

Kukho iindlela ezahlukeneyo zokuzilolonga kunye nobuchule obunokunceda ukuphucula ukuguquguquka kunye noluhlu lwentshukumo ukunyusa ukutsiba okuthe nkqo. Eminye imizekelo ibandakanya ukolula okumileyo kunye nokuguquguqukayo, ukuhamba ngokudibeneyo, ukuzivocavoca okuthe ngqo kokuqiniswa, kunye noqeqesho lwe-plyometrics. Ezi ndlela zijolise ekoluleni nasekuqiniseni izihlunu eziphambili ukuphucula ukuqina kunye namandla aqhumayo afunekayo ekuxhumeni. Kubalulekile ukuqaphela ukuba ukuqhubela phambili ngokuthe ngcembe kunye nobuchule obufanelekileyo bubalulekile ukuphepha ukwenzakala ngexesha lokuzivocavoca.

6. Impembelelo yobuchule bokusuka kumphakamo wokutsiba

Ubuchwephesha bokunduluka ekutsibeni yinto esisiseko enefuthe ngokuthe ngqo kubude obunokufikelelwa. Ukufezekisa umfutho omkhulu othe nkqo, kubalulekile ukuyilawula kakuhle obu buchule kwaye uyenze ngokugqibeleleyo. Ngezantsi ngamanyathelo aphambili ekufuneka uwathathe ukuphucula ubuchule bakho bokusuka kunye nokunyusa umphakamo wokutsiba kwakho:

1. Indawo yokuqala: Qala ngokuma nkqo, iinyawo zinxusene kunye nobubanzi bamagxa ngokuhlukana. Goba amadolo akho kancinci kwaye ugcine i-posture elungeleleneyo kwaye uzinzile.

2. Layisha kwaye utsibe kwangaphambili: Goba amadolo akho nzulu kwaye wehlise ujonge emhlabeni. Ngeli xesha, gcina iingalo zakho kwindawo ekhululekile kwaye ujiwule iingalo zakho umva ukuvelisa amandla. Kwangaxeshanye, hambisa ubunzima bakho kwiminwe yakho. yeenyawo.

3. Ukunduluka: Sebenzisa amandla emilenze yakho kwaye uyandise ngokukhawuleza ukutsibela phezulu. Njengoko utyhala, yandisa iingalo zakho phezulu ngokuhambelana nomzimba wakho. Gcina ujongo lwakho kwindawo yokusuka kwaye ugcine umva wakho uthe tye kulo lonke ixesha lokutsiba.

Khumbula ukuba ubuchule bokuhamba bufuna ukuziqhelanisa kunye nomonde ukuze ugqibelele. Qala ukuziqhelanisa nala manyathelo uwedwa kwaye ngokuthe ngcembe uwadibanise kuqeqesho lwakho. Ungalibali ukufudumala ngokufanelekileyo phambi kweseshoni nganye yokutsiba kwaye udibane nomqeqeshi okanye ingcali kwinkalo yeengcebiso zomntu. Ngokuzinikezela kunye nomgudu, unokuphucula ubuchule bakho bokusuka kwaye ufikelele kwiindawo eziphakamileyo ekuxhumeni kwakho.

7. Uqeqesho oluthe ngqo lwe-jumpers: imithambo ecetyiswayo kunye neendlela eziqhelekileyo

Isitshixo sokuba phucula isakhono sakho njenge-jumper kukuphumeza uqeqesho oluthile olugxile kwimithambo efanelekileyo kunye neendlela. Apha sibonisa ezinye iingcebiso eziza kukunceda uphucule ukutsiba kwakho ngokuthe nkqo kwaye ufumane iziphumo ezingcono kolu qeqesho.

1. Ukuzivocavoca ukuqinisa umlenze: Ukwandisa amandla ekuxhumeni kwakho, kubalulekile ukuphuhlisa amandla emilenze yakho. Unokwenza imithambo efana ne-squats, imiphunga, iijekhi zokutsiba, kunye nokunyuswa kwethole. Le mithambo iya kukunceda womeleze izihlunu ezibandakanyekayo ekuxhumeni nasekuphuculeni ukugqabhuka kwakho.

2. Ukutsiba kwePlyometric: Ukutsiba kwePlyometric yindlela entle yokuphucula isakhono sokutsiba. Le mithambo iphezulu ibandakanya iintshukumo ezifana nokutsiba kwebhokisi, ukutsiba okuphezulu, kunye nokutsiba okunzulu. Ngokuzenza rhoqo, uya kuqeqesha amandla kunye nokulungelelaniswa kwezihlunu zakho, okuya kukuvumela ukuba utsibe phezulu kwaye uchaneke ngakumbi.

3. Uqeqesho lobuchule bokutsiba: Ukongeza ekomelezeni imilenze yakho kunye nokuphucula isakhono sakho sokutsiba, kubalulekile ukusebenza kubuchule obufanelekileyo. Ukwenziwa ngokuchanekileyo kokutsiba kuya kukuvumela ukuba wandise izakhono zakho kwaye uphephe ukulimala. Ungaziqhelanisa neentlobo ezahlukeneyo zokutsiba, ezifana nokutsiba iijekhi, ukutsiba ukuya emadolweni, kunye nokutsiba ngomlenze omnye. Khumbula ukuba ubuchule obuchanekileyo bubandakanya ukulungelelaniswa kakuhle komzimba, ukugoba okwaneleyo kwedolo kunye nokuqhushumba okuqhushumbayo.

Khumbula, uqeqesho oluthile lwabaxhumeli kufuneka lube rhoqo kwaye luqhubele phambili. Kubalulekile ukuba uzibekele usukelo olusengqiqweni uze ulandele ucwangciso olulungeleyo. Ungaze ulibale ukufudumala ngokufanelekileyo ngaphambi kokuba uqale uqeqesho lwakho kwaye uthathe ixesha elifunekayo ukuze uphinde ubuyele emva kweseshoni nganye. Ngomonde kunye nokuzinikela, unokuphucula isakhono sakho njenge-jumper kwaye ufezekise iinjongo zakho. Ungalahli amandla okutsiba okwenziwa kakuhle!

8. Ukuphucula ulungelelwaniso kunye nokulinganisela ukutsiba okuphezulu

Ukutsiba okuphezulu kufuna ulungelelwaniso olugqwesileyo kunye nolungelelwaniso ukuze ufikelele kwiindawo eziphakamileyo ezinomtsalane. Nazi ezinye iingcebiso kunye nokuzivocavoca ukuphucula ulungelelwaniso kunye nokulinganisela, okuya kukunceda ukuba utsibe phezulu kwaye uphumelele ngakumbi.

1. Ukuzivocavoca ngokulinganisela: Ukuphucula ukulinganisela kwakho, sincoma ukwenza izivivinyo ezomeleza izihlunu eziphambili ezibandakanyekayo ekuxhumeni okuphezulu, njengemisipha yomlenze kunye ne-glutes. Ungazama imithambo efana nonyawo olunye, imiphunga esecaleni, okanye ukusebenzisa ibhola yokulinganisa. Ezi zivivinyo ziya kukunceda uqinise imisipha yakho yokuzinzisa, eya kuthi iphucule ibhalansi yakho yonke ekuxhumekeni okuphezulu.

2. Uqeqesho loLungelelaniso: Ulungelelwaniso luyimfuneko ukuze utsibe oluphezulu oluyimpumelelo. Umthambo osebenzayo wokuphucula ulungelelwaniso lwakho kukutsiba komlenze omnye. Qala ngokutsiba emlenzeni omnye kwaye uzame ukugcina ibhalansi yakho ngexesha lokutsiba. Ungakwenza oku ngokutsiba phezulu kwaye ukuya emacaleni, kugxininise ekugcineni ukuma okuhle kunye nokulawula ngexesha lokutsiba. Lo msebenzi uya kukunceda uphuhlise ulungelelwaniso olukhulu kunye nolawulo ekuxhumeni kwakho.

3. Ukolula kunye nokufudumeza: Ngaphambi kokuba uzame ukutsibela phezulu, kubalulekile ukuba ulungiselele ngokuchanekileyo. Yenza ukunwebeka okuguquguqukayo ukufudumala imisipha yakho kunye nokwandisa uluhlu lwakho lokuhamba. Oku kuya kuvumela imisipha yakho ukuba isebenze ngokufanelekileyo ngexesha lokutsiba. Kwakhona, qiniseka ukwenza ukufudumala kwentliziyo okufanelekileyo ukunyusa ukujikeleza kwegazi kwaye ulungiselele umzimba wakho umthambo womzimba.

Khumbula ukuba ukuphucula ulungelelwaniso kunye nokulinganisela kuthatha ixesha kunye nokuziqhelanisa rhoqo. Qhubeleka la macebiso kwaye wenze le mithambo rhoqo ukuze ubone ukuphucuka kumtsi wakho omkhulu. Qhubeka nokusebenza kwaye uya kufikelela kwiindawo eziphakamileyo ngokukhawuleza!

9. Ukutya okufanelekileyo ukwandisa isakhono sokutsiba

Ukutya okufanelekileyo kudlala indima ebalulekileyo ekwandiseni isakhono sokutsiba. Nazi ezinye iingcebiso zesondlo kunye neengcebiso zokwandisa ukusebenza kwakho:

1. Ukusetyenziswa kweprotheyini eyaneleyo: Iiprotheyini ziyimfuneko ekuvuseleleni izicubu kunye nokwakhiwa kwemisipha. Bandakanya imithombo yeprotheyini ebhityileyo ekutyeni kwakho, njengenkukhu, intlanzi, amaqanda kunye nemifuno.

2. Iicarbohydrates ezisemgangathweni: Iicarbohydrate ngowona mthombo wamandla ngexesha lokuzilolonga. Khetha umgangatho we-carbohydrates onzima onjengokutya okuziinkozo, iziqhamo kunye nemifuno, ukuphepha ukutya okucutshungulweyo kunye nokusulungekisiweyo.

3. I-Hydration efanelekileyo: Ukuhlala u-hydrated kubalulekile ekusebenzeni kakuhle. Sela amanzi aneleyo ngaphambi, ngexesha kunye nasemva koqeqesho ukuphepha ukuphelelwa ngamanzi emzimbeni kunye nokuphucula amandla okubuyisela.

10. Ukuphepha njani ukwenzakala xa utsibela kwiindawo eziphakamileyo

Ukuthintela ukwenzakala xa utsibela kwiindawo eziphakamileyo, kubalulekile ukulandela ezi ngcebiso:

Gcina umzimba wakho ukwimeko entle yomzimba: Ngaphambi kokuzama ukutsibela kwiindawo eziphakamileyo, kubalulekile ukuba sempilweni entle. Oku kubandakanya ukugcina umthambo othe rhoqo womeleza izihlunu zomlenze wakho, onjenge-squats nemiphunga. Kwakhona kubalulekile ukwenza umthambo wokuzolula ukuphucula ukuguquguquka kunye nokuphepha ukuqina kwemisipha.

Utiliza el equipo adecuado: Xa utsibela kwiindawo eziphakamileyo, kubalulekile ukuba nezixhobo ezifanelekileyo zokukhusela. Oku kubandakanya ukugijima izicathulo ezine-cushioning efanelekileyo yokufunxa impembelelo, kunye nedolo elikhuselayo kunye ne-elbow pads ukunciphisa umngcipheko wokulimala. Ukuba kuyimfuneko, sebenzisa intambo yokhuseleko ukuqinisekisa ukhuseleko lwakho ngelixa utsiba.

Seka ubuchule obufanelekileyo: Ukutsibela kwiindawo eziphakamileyo ngokukhuselekileyo, kubalulekile ukwazi ubuchule obaneleyo. Qinisekisa ukugoba amadolo akho kwaye usebenzise izihlunu zakho eziphambili, ezifana ne-quads kunye ne-glutes, ukuqhubela phambili ukutsiba. Gcina ukuma kakuhle, ugcine i-torso yakho ilungile kunye namahlombe akho emva. Ukongeza, ziqhelanise ukuhla ngokuthambileyo amadolo akho agobile kancinci ukunciphisa impembelelo kumalungu akho.

11. Ukusebenzisa izixhobo zokuhlalutya ukusebenza ukwenza ngcono ukutsiba okuthe nkqo

Ukwandisa ukutsiba okuthe nkqo, kubalulekile ukusebenzisa izixhobo zokuhlalutya ukusebenza. Ezi zixhobo zinika ulwazi oluchanekileyo kunye neenkcukacha malunga nemiba eyahlukeneyo echaphazelekayo ekuxhumeni, njengamandla, isantya kunye nokuqhuma. Ngezantsi kukho amanyathelo aphambili okusebenzisa ezi zixhobo ngempumelelo.

1. Khetha isixhobo esifanelekileyo: Kukho izixhobo ezahlukeneyo yohlalutyo lokusebenza kwimarike, ngoko ke kubalulekile ukuba ukhethe lowo uhambelana neemfuno zakho kunye nohlahlo lwabiwo-mali. Ezinye izixhobo ezidumileyo ziquka iiplatifti zamandla, izinzwa ezihambayo, kunye neenkqubo zokuhlalutya ividiyo.

2. Seta isixhobo: Emva kokuba uthenge isixhobo sokuhlalutya ukusebenza, landela imiyalelo yomenzi yokuseta. Oku kunokubandakanya ukufakela isoftwe ethile, ukulinganisa isixhobo, kunye nokuqhagamshelwa kwezinye izixhobo ezifana neekhompyutha okanye iitafile.

12. Izicwangciso zengqondo zokuphucula ukutsiba kunye nokoyisa iibhloko zengqondo

Ukuphucula ukutsiba kunye nokoyisa iibhloko zengqondo, kukho izicwangciso zengqondo ezinokuba luncedo olukhulu. Ezi ndlela zijolise ekuqiniseni ingqondo kunye nokuphuhlisa izakhono ezithile zengqondo ukunqoba imiqobo kunye nokufezekisa injongo. ukusebenza okuphuculweyo.

Esinye sezona zicwangciso zisebenzayo kukubonwa. Ngokujonga, unokwenza imifanekiso yengqondo yokutsiba okuyimpumelelo kwaye woyise iibhloko zengqondo. Kubalulekile ukujonga intshukumo nganye ngokweenkcukacha, ukusuka kwindawo yokuqala ukuya ekuphunyezweni kokutsiba. Ukongeza, unokucinga ngokuthintela iimeko kwaye uzilolonge ngokwasengqondweni indlela yokuzoyisa. Ukuphindaphinda oku kubonwayo kunceda ukucwangcisa ingqondo kwimpumelelo.

Esinye isicwangciso esibalulekileyo kukuthetha kakuhle. Indlela esithetha ngayo nathi inokwenza umahluko omkhulu. Kubalulekile ukugcina iingcinga ezakhayo nezikhuthazayo ngexesha loqeqesho nokhuphiswano. Amanye amabinzana aluncedo asenokuba: “Ndingayenza,” “Ndomelele kwaye ndiyakwazi,” “Ndizithembile kubuchule bam.” Ngokuphinda-phinda ezi ziqinisekiso, uyomeleza ukuzithemba kwakho kwaye woyise imiqobo yengqondo.

13. Ukubaluleka kokuphumla kunye nokubuyisela kwintsebenzo yokuxhuma ngokuthe nkqo

Ukuphumla kunye nokubuyisela kubalulekile ukuphucula kunye nokwandisa ukusebenza kokutsiba okuthe nkqo. Emva kokuzilolonga ngamandla, umzimba ufuna ixesha lokuphinda uphinde ulungise izihlunu ezonakeleyo, nto leyo ekhuthaza ukukhula nokuqiniswa kwezihlunu. Ukuzinika ixesha elaneleyo lokuphumla kukwanceda ekuthinteleni ukwenzakala kwaye kunciphisa ingozi yokudinwa ngokugqithiseleyo.

A ngempumelelo Enye indlela yokuphumla nokuchacha kukuqinisekisa ukuba ulala ngokwaneleyo. Ngexesha lokulala, umzimba uvelisa iihomoni ezibalulekileyo ekubuyiseleni izihlunu, ezifana nehomoni yokukhula. Kucetyiswa ukuba ulale phakathi kwe-7 kunye ne-9 iiyure ngobusuku ukuze ukwandise inzuzo yokuphumla kunye nokubuyisela.

Omnye umba ophambili kukubandakanya iintsuku zokuphumla ezisebenzayo kuqeqesho lwakho lwesiqhelo. Oku kubandakanya ukwenza imithambo ephantsi, njengokuzolula kancinci okanye ukuhamba, ukukhuthaza ukujikeleza kwegazi kunye nokunceda ukuphelisa i-lactic acid eyakhelwe kwizihlunu. Ukuphumla okusebenzayo kunokubandakanya iindlela zokuphumla, ezinjengokucamngca okanye ukuphefumla ngokunzulu, okunceda ukunciphisa uxinzelelo kunye nokuphucula impilo-ntle.

14. Imizekelo yeeMbaleki eziKhethekileyo: Iimfihlelo zokutsibela Phezulu

Kweli candelo, siza kuphonononga ezinye iimeko zophononongo lwabadlali ababalulekileyo abanobuchule bokutsibela phezulu. Ezi meko ziya kusivumela ukuba sifumane iimfihlo ezingemva kwempumelelo yazo kwaye zibonelele ngezifundo ezibalulekileyo kwabo banqwenela ukuphucula isakhono sabo sokutsiba. Ngezantsi, siza kuhlalutya izifundo ezintathu eziya kutyhila izicwangciso kunye noqeqesho olusetyenziswa ngaba badlali ukufikelela kwiindawo eziphakamileyo.

1. Michael Jordan: Ithathwa njengenye ye abadlali ababalaseleyo yebasketball yexesha lonke, IJordani yayiyaziwa ngokuba namandla okuxhuma okumangalisayo. Imfihlo yakhe yayilele kwindibaniselwano yoqeqesho lwamandla, ubuchule bokuxhuma kunye nokugxila kwengqondo. I-Jordan igxile ekuphuhliseni amandla aqhumayo emilenzeni yakhe ngokusebenzisa imithambo efana ne-squats, imiphunga kunye nokutsiba kwe-plyometric. Ukongeza, ugqibelele ubuchule bakhe bokutsiba ngokusebenza kwisantya sakhe, ulungelelwaniso kunye nexesha lokuphendula. Ukwandisa ukuphakama kokutsiba kwakhe, iJordan nayo yasebenzisa izicwangciso zengqondo, ezifana nokubona impumelelo kunye nokugcina isimo sengqondo esihle.

2. Yelena Isinbayeva: Le mbaleki yaseRashiya ithathwa njengeyona ndawo ibalaseleyo yomdlalo wepali ngalo lonke ixesha. Imfihlo yakhe yokutsibela phezulu yalele ekudityanisweni kobuchule obungenakuthelekiswa nanto kunye nolungiselelo lomzimba olungqongqo. U-Isinbayeva uchithe iiyure ephucula ubuchule bakhe bokutsiba, egxile kwindawo yomzimba, isingqisho kunye nokwandiswa kwengalo yakhe yokuqhuba. Ukongeza, wenza uqeqesho oluthile ukomeleza undoqo, amagxa kunye neengalo, nto leyo eyamnika uzinzo olukhulu kunye namandla ekutsibeni ngakunye. Ukukwazi kwe-Isinbayeva Hlala uphole kunye nokugxininiswa phantsi koxinzelelo kwakuyeyona nto imiselayo kwimpumelelo yakhe.

3. ULeBron James: Lo mdlali udumileyo webhola yomnyazi waziwa ngokutsiba kwakhe okunamandla. Indlela yakhe isekelwe ekuphuhliseni indibaniselwano yamandla, i-agility kunye nesantya. UJames wenza iindlela ezahlukeneyo zoqeqesho lwamandla, njenge-squats, i-deadlifts, kunye nemithambo yokutsiba, ukukhulisa amandla akhe omlenze kunye nokudubula. Ukongeza, sebenza kwi-agility yakho kunye nesantya ngokusebenzisa umthambo wolungelelwaniso kunye nemithambo ethile yokuphucula isantya sokushukuma kwakho. Uqeqesho lokuchasa luyimfuneko kuYakobi, ukumnceda ukuba agcine amandla kunye nomfutho ngexesha lemidlalo.

Ezi zifundo zophando ziqaqambisa ukubaluleka koqeqesho lwamandla, ubuchule obufanelekileyo, kunye nokugxila kwengqondo ukutsibela phezulu. Ukuthatha iingcebiso kwizicwangciso ezisetyenziswa ngaba badlali baphezulu, abo banqwenela ukuphucula ukutsiba kwabo banokubandakanya ezi zenzo kwiinkqubo zabo zoqeqesho. Khumbula ukuba ukungaguquguquki, ukuziphatha kunye nokuzinikela zizinto eziphambili zokufikelela impumelelo kule njongo. Unesibindi sokutsiba phezulu kwaye ufikelele kwiindawo eziphakamileyo!

Ukuqukumbela, siye saphonononga iindlela ezahlukeneyo kunye neengcebiso zokufunda indlela yokutsibela phezulu. Ngokusebenzisa indlela yobugcisa kunye nokungathathi hlangothi, siye saphula iziseko ze-biomechanical zokutsiba okuthe nkqo kwaye sanikezela ngeengcebiso ezisebenzayo zokuphucula obu buchule bezemidlalo.

Kubalulekile ukukhumbula ukuba ukutsiba ngokuthe nkqo akuxhomekanga kuphela kumandla akhohlakeleyo, kodwa nakwizinto ezifana nobuchule obufanelekileyo, ukuguquguquka kunye namandla okudubula. Ngokuphumeza inkqubo yoqeqesho olukhethekileyo lokutsiba, oludityaniswe nemithambo yokuqinisa imisipha kunye nokwelula, kunokwenzeka ukuba kuphuculwe ukukwazi ukutsiba phezulu.

Ukongezelela, siye saxubusha ngokubaluleka kokutya okufanelekileyo, ukuphumla kunye nokubuyisela ukuphucula ukusebenza kunye nokukhusela ukulimala. Kubalulekile ukuba uhlale uzibophelele kwinkqubo yoqeqesho kwaye ungaguquguquki ekuziqhelaniseni neendlela ezahlukeneyo, kuba ukutsiba okuthe nkqo kugqibelele kunye nexesha kunye nokuphindaphinda.

Ngamafutshane, ukubamba ubugcisa bokutsibela phezulu kufuna inkuthalo, umonde, kunye nengqondo egxile ekuphuculeni okuqhubekayo. Ngolwazi olufunyenwe kulo lonke eli nqaku, abafundi baya kuxhotyiswa ngcono ukuze bafezekise iinjongo zabo zokutsiba ngokuthe nkqo kwaye boyise imida yomzimba. Ke musa ukulinda ixesha elide kwaye uqale uhambo lwakho lokutsiba phezulu namhlanje!