Indlela Yokweqa Ephakeme

Ukugxuma okuqondile kuyikhono elibalulekile emidlalweni eminingi, ukusuka kubasketball ukuya ku-volleyball ukuya kuthrekhi nenkundla. Sihlala sifuna ukukhulisa ubude obufinyelelwa ekugxumeni ngakunye ukuze sithole inzuzo yokuncintisana. Uyazibuza ukuthi ugxumela kanjani phezulu? Kulesi sihloko, sizohlola amasu namasu azokuvumela ukuthi uthuthukise ikhono lakho lokugxuma okuqondile. Kusukela ekuthuthukiseni amandla emisipha namandla kuya ekwenzeni ukunyakaza ngendlela efanele, uzothola izimfihlo ezingemuva kokugxuma okuphezulu. Ngaphandle kokuchitha isikhathi, ake siqale ukwembula izimfihlakalo zendlela yokweqa phezulu!

1. Izisekelo ze-biomechanical ukuze weqe phezulu

Ikhono lokugxumela phezulu lisekelwe ezimisweni ze-biomechanical zomzimba womuntu. Ngokuhlaziya okuningiliziwe kokunyakaza namandla ahilelekile, kungenzeka ukuqonda indlela yokwandisa ukuphakama kwe-jump. Ulwazi lwalezi zisekelo kanye nokusetshenziswa kwazo okufanele kungasiza ukuthuthukisa ukusebenza kwezemidlalo ezifana ne-basketball, volleyball noma i-high jump.

Isici esibalulekile ekugxumeni phezulu wukwenziwa ngendlela efanele kwesu. Kubalulekile ukufunda ukusebenzisa ngempumelelo amandla akhiqizwa imilenze nemisipha yomzimba engezansi. Ukuze wenze lokhu, kubalulekile ukusebenza emandleni emisipha kanye nokuguquguquka, ukwenza izivivinyo ezithile ezinjengama-squats, amaphaphu kanye nokugxuma kwe-plyometric. Le misebenzi iqinisa imisipha ehilelekile ekugxumeni futhi ithuthukise ikhono lokukhiqiza amandla okuqhuma.

Esinye isici esibalulekile okufanele sicatshangelwe umfutho ofanele. Ngesikhathi sokugxuma, kufanele usebenzise ngokugcwele amandla okunwebeka emisipha namathenda. Ukufeza lokhu, kuhle ukwenza izivivinyo zokuqeqeshwa kwe-cushioning, njengokugxuma endaweni yesikhulumi esinwebekayo. Ngaphezu kwalokho, kubalulekile ukugcina ukuhleleka komzimba okulungile, nokuma kahle emuva nokusebenza okulungile kwemisipha ewumgogodla.

2. Ukubaluleka kokuqeqeshwa kwamandla ekugxumeni okuqondile

Ukuqeqeshwa kwamandla kubalulekile ukuze kuthuthukiswe ukugxuma okuqondile. Abasubathi abaningi bavame ukugxila kuphela ekuqeqesheni amasu okugxuma, kodwa ngaphandle kwesisekelo samandla esiqinile, kunzima ukufeza ukusebenza okuphezulu. Ngezansi kukhona okucatshangelwayo okubalulekile ekusebenziseni ukuqeqeshwa kwamandla okusebenzayo:

1. Izinhlobonhlobo zokuzivocavoca: Kubalulekile ukusebenza amaqembu emisipha ahlukene ukuze uqinise wonke umzimba hhayi nje imisipha eyinhloko ehilelekile ekugxumeni okuqondile, njengemisipha ye-quadriceps nethole. Ukuzivocavoca okufana nama-squats, amaphaphu, ama-jumping jacks, kanye nama-deadlifts yizinketho ezinhle zokuqinisa imisipha yakho yomlenze neyomgogodla.

2. Ukwanda okuqhubekayo komthwalo: Ukuze uthole imiphumela emihle, kuyadingeka ukwandisa kancane kancane ukumelana nokuqeqeshwa. Lokhu Kungafinyelelwa ukwengeza isisindo njengoba amandla amakhulu nokumelana kutholwa. Ukwengeza, kubalulekile ukugcina indlela enhle ngesikhathi sokuzivocavoca ukuze ugweme ukulimala.

3. Amasu okugxuma asebenzayo ukuze ukwandise ukuphakama

Esinye sezici ezibaluleke kakhulu zokwandisa ubude bokweqa ukwazi amasu afanele. Ngezansi amanye amasu asebenzayo azokusiza ukuthi uthole okuningi ekugxumeni kwakho:

I-Displacement technique: Lesi sinyathelo sibalulekile ukuze ukhiqize umfutho futhi ufinyelele ukuphakama okukhulu ekugxumeni. Ukuze wenze lokhu, kufanele ugobe amadolo akho namaqakala kancane ngaphambi kokuba ugxume, ugcine umhlane wakho uqondile futhi izingalo zakho zikhululekile emaceleni akho. Lapho ugxuma, khumbula ukwelula ngokugcwele imilenze nezingalo zakho phezulu ukuze uthole umfutho omkhulu. Ukwengeza, ukujikisa izingalo zakho emuva bese uya phambili kuzokusiza ukuthi uthole umfutho owengeziwe.

Indlela yokuvimbela: Le nqubo ihilela ukuvimba imilenze endaweni ephakeme kakhulu yokugxuma ukuze ulondoloze isikhundla esifinyelelwe futhi ugweme ukuwa. Kuleli qophelo, kufanele uvumelane nemisipha yakho yomlenze ukuze ubambe isikhundla futhi uvumele umzimba wakho uhlale emoyeni isikhathi esifushane. Gcina ugxile ekugcineni umzimba wakho uqondile ukuze ugweme ukutsheka kwezinhlangothi futhi ukhulise ukuphakama kwe-jump.

Indlela yokufika: Akumelwe sikhohlwe ukubaluleka kwendlela yokumisa ukuze kwandiswe ukusebenza kokugxuma. Qinisekisa ukuthi uhlala phansi izinyawo zakho zihlukene ngobubanzi behlombe, ugoba amadolo akho ukuze ubambe umthelela. Gcina umhlane wakho uqondile futhi ugweme ukuwela phambili noma emuva. Futhi, gcina izingalo zakho zelulelwe phambili ukusiza ukugcina ibhalansi futhi unciphise ithuba lokuwa. Khumbula ukuzilolonga futhi uphelelise lawa masu njalo ukuze uzuze ukweqa okuphumelelayo futhi ufinyelele ukuphakama okuphezulu.

4. Ukwakha amandla aqhumayo ukuze ugxumele phezulu

Ukuze sithuthukise ikhono lethu lokugxumela phezulu, kubalulekile ukwakha amandla okuqhuma emisipha yethu. Kunezindlela ezimbalwa ezisebenzayo zokufeza lokhu, futhi ngezansi kunezincomo ezithile zokufeza lokhu.

Okokuqala, kubalulekile ukwenza izivivinyo ezithile zamandla emisipha ehilelekile ekugxumeni. Lokhu kuhlanganisa ukuzivocavoca okufana nama-squats, amaphaphu, nokuphakamisa izinsimbi. Lezi zivivinyo zisiza ukuqinisa imisipha yemilenze yakho kanye nomzimba ongezansi, okubalulekile ekukhiqizeni amandla adingekayo ukuze ugxume phezulu. Kubalulekile futhi ukwenza lezi zivivinyo ngendlela efanele, ukugcina isimo esihle nezindlela zokugwema ukulimala nokwandisa imiphumela.

Enye indlela ephumelelayo yokwandisa amandla okuqhuma iwukuhlanganisa ukweqa kwe-plyometric esimisweni sethu sokuqeqesha. I-Plyometric jumping izivivinyo ezibandakanya ukugxuma kanye nokufika ngokushesha nangokuqhuma. Lezi zivivinyo zisiza ukuthuthukisa amandla namandla emisipha esetshenziselwa ukugxuma. Ezinye izibonelo Ukweqa kwe-Plyometric kufaka phakathi ukugxuma kwebhokisi, ojeke be-jumping, nokweqa okujulile. Kubalulekile ukuqala ngobude noma ukuqina okufanele izinga lakho lokufaneleka, bese ukhuphuka kancane kancane njengoba uzizwa ukhululekile futhi unamandla.

5. Indima yokuguquguquka nobubanzi bokunyakaza ekugxumeni okuqondile

Ukuguquguquka nobubanzi bokunyakaza kudlala indima ebalulekile ekuthuthukisweni kokugxuma okuqondile. Lezi zici ezimbili zibalulekile ukuze kuzuzwe ukuphakama okukhulu namandla ekugxumeni. Ukuvumelana nezimo kusho ikhono lemisipha namalunga ukuhamba ngokukhululeka kuzo zonke izinhlangothi. Ngakolunye uhlangothi, ububanzi bokunyakaza bubhekisela kububanzi obuphelele bokunyakaza endaweni ethile.

Ukugcina ukuguquguquka okuhle nobubanzi obanele bokunyakaza kubalulekile ukuze kuthuthukiswe ukusebenza kwe-gxuma okuqondile. Ukuguquguquka okuhle kuvumela ukwelula okukhulu kwemisipha kanye nama-tendon ahilelekile ekugxumeni, okuvumela ukukhiqizwa kwamandla amakhulu ngesikhathi sokusunduza. Ngaphezu kwalokho, uhla olufanele lokunyakaza emalungeni lunikeza ithuba lokumunca kahle amandla akhiqizwa ngesikhathi sesigaba sokufika, okunciphisa ingozi yokulimala.

Kukhona ukuzivocavoca okuhlukile namasu angasiza ukuthuthukisa ukuguquguquka nobubanzi bokunyakaza ukuthuthukisa ukugxuma okuqondile. Ezinye izibonelo zihlanganisa ukwelula okumile nokuguquguqukayo, ukuhamba ngokuhlanganyela, ukuvivinya umzimba okuqondile kokuqinisa, nokuqeqeshwa kwe-plyometrics. Lezi zindlela zigxile ekweluleni nasekuqiniseni imisipha eyisihluthulelo ukuze kuthuthukiswe ukunwebeka namandla okuqhuma adingekayo ukuze kugxume. Kubalulekile ukuqaphela ukuthi ukuqhubeka kancane kancane kanye nezindlela ezifanele kubalulekile ukuze ugweme ukulimala phakathi nalezi zivivinyo.

6. Umthelela wesu lokusuka ekugxumeni ukuphakama

Isu lokusuka ekugxumeni liyisici esibalulekile esithonya ngokuqondile ukuphakama okungafinyelelwa. Ukuze ufinyelele umfutho omkhulu oqondile, kubalulekile ukuqonda le nqubo futhi uyisebenzise ngendlela efanele. Ngezansi izinyathelo ezibalulekile okufanele uzithathe ukuze uthuthukise indlela yakho yokusuka futhi wandise ubude bokweqa kwakho:

1. Indawo yokuqala: Qala ngendawo eqondile, izinyawo zihambisane nobubanzi behlombe ngokuhlukana. Gobisa amadolo akho kancane futhi ugcine ukuma okunokulinganisela nokuzinzile.

2. Layisha futhi ugxume ngaphambili: Goba amadolo akho ujule bese wehlisela phansi. Kuleli qophelo, gcina izingalo zakho zisesimweni esikhululekile futhi ujikise izingalo zakho emuva ukuze ukhiqize umfutho. Ngesikhathi esifanayo, hambisa isisindo sakho eminweni yakho. kwezinyawo.

3. Ukusuka: Sebenzisa amandla emilenze yakho futhi uyelule ngokushesha ukuze ugxumele phezulu. Njengoba uphusha, yelula izingalo zakho phezulu ngokuhambisana nomzimba wakho. Gcina amehlo akho ephuzwini lokusuka futhi ugcine umhlane wakho uqondile phakathi nokugxuma.

Khumbula ukuthi indlela yokusuka idinga ukuzijwayeza nokubekezela ukuze iphelele. Qala ukuzijwayeza lezi zinyathelo ngokuzihlukanisa futhi kancane kancane uzihlanganise nesimiso sakho sokuqeqesha. Ungakhohlwa ukufudumala kahle ngaphambi kweseshini ngayinye yokugxuma futhi uthintane nomqeqeshi noma uchwepheshe kulo mkhakha ukuze uthole iseluleko esiqondene nawe. Ngokuzinikezela nangomzamo, ungathuthukisa indlela yakho yokusuka futhi ufinyelele ukuphakama okukhulu ekugxumeni kwakho.

7. Ukuqeqeshwa okuqondile kwama-jumpers: izivivinyo ezinconyiwe kanye nezinqubo

Isihluthulelo se- thuthukisa ikhono lakho njengoba i-jumper iwukusebenzisa ukuqeqeshwa okuqondile okugxile ekuzilolongeni nasekuzilolongeni okufanele. Lapha sethula ezinye izincomo ezizokusiza ukuthi uthuthukise ukweqa kwakho uqonde futhi uthole imiphumela engcono kulesi siqondiso.

1. Izivivinyo zokuqinisa imilenze: Ukwandisa amandla ekugxumeni kwakho, kubalulekile ukuthuthukisa amandla emilenze yakho. Ungenza izivivinyo ezinjengama-squats, amaphaphu, ama-jumping jacks, nokuphakamisa ithole. Lezi zivivinyo zizokusiza uqinise imisipha ehilelekile ekugxumeni futhi uthuthukise ukuqhuma kwakho.

2. Ukweqa kwePlyometric: Ukweqa kwePlyometric kuyindlela enhle yokuthuthukisa ikhono lokugxuma. Lezi zivivinyo ezinamandla zihlanganisa ukunyakaza okufana nokugxuma kwebhokisi, ukugxuma okuphezulu, nokugxuma okujulile. Ngokuzenza njalo, uzobe uqeqesha amandla nokuxhumana kwemisipha yakho, okuzokuvumela ukuthi ugxume phezulu nangokunemba okukhulu.

3. Ukuqeqeshwa kwesu lokugxuma: Ngaphezu kokuqinisa imilenze yakho nokuthuthukisa ikhono lakho lokugxuma, kubalulekile ukusebenza ngendlela efanele. Ukwenziwa okulungile kokugxuma kuzokuvumela ukuthi ukhulise amakhono akho futhi ugweme ukulimala. Ungazijwayeza izinhlobo ezihlukene zokugxuma, ezifana nojeke, ukugxuma okufika emadolweni, nokugxuma komlenze owodwa. Khumbula ukuthi indlela efanele ihlanganisa ukuqondanisa kahle komzimba, ukugoba okwanele kwamadolo kanye nokuqhuma kweziqhumane.

Khumbula, ukuqeqeshwa okuqondile kwama-jumpers kufanele kube njalo futhi kuqhubekele phambili. Kubalulekile ukuthi uzibekele imigomo enengqondo futhi ulandele isimiso esikulungele. Ungalokothi ukhohlwe ukufudumala kahle ngaphambi kokuqala ukuqeqeshwa kwakho futhi uthathe isikhathi esidingekayo ukuze ululame kahle ngemva kweseshini ngayinye. Ngokubekezela nokuzinikela, ungathuthukisa ikhono lakho njenge-jumper futhi ufinyelele imigomo yakho. Ungalahlekelwa amandla okugxuma okwenziwe kahle!

8. Ukwenza ngcono ukusebenzisana nokulinganisela ukuze ugxume phezulu

Ukugxuma okuphezulu kudinga ukusebenzisana okuhle kakhulu nokulinganisela ukuze kufinyelele ukuphakama okumangalisayo. Nawa amanye amathiphu nokuzivocavoca ukuze uthuthukise ukusebenzisana kwakho nokulinganisela, okuzokusiza ukuthi ugxumele phezulu futhi ngempumelelo.

1. Ukuzivocavoca ngokulinganisela: Ukuze uthuthukise ibhalansi yakho, sincoma ukwenza izivivinyo eziqinisa imisipha eyinhloko ehilelekile ekugxumeni okuphezulu, njengemisipha yomlenze kanye nama-glutes. Ungazama izivivinyo ezifana nebhalansi yonyawo olulodwa, amaphaphu aseceleni, noma ukusebenzisa ibhola elibhalansi. Lezi zivivinyo zizokusiza uqinise imisipha yakho yokuzinzisa, okuzokwenza ngcono ibhalansi yakho yonke ekugxumeni okuphezulu.

2. Ukuqeqeshwa kokudidiyela: Ukuxhumana kubalulekile ukuze ugxumagxuma ophakeme ngempumelelo. Ukuzivocavoca okuphumelelayo kokuthuthukisa ukusebenzisana kwakho ukugxuma komlenze owodwa. Qala ngokugxuma ngomlenze owodwa bese uzama ukugcina ibhalansi yakho ngesikhathi ugxuma. Ungakwenza lokhu ngokugxumela phezulu nasezinhlangothini, egxile ekugcineni ukuma okuhle nokulawula ngesikhathi sokugxuma. Lo msebenzi uzokusiza ukuthi uthuthukise ukusebenzisana okukhulu nokulawula ekugxumeni kwakho.

3. Ukwelula nokufudumala: Ngaphambi kokuzama ukugxuma phezulu, kubalulekile ukuthi uzilungiselele ngendlela efanele. Yenza ama-dynamic stretches ukuze ufudumale imisipha yakho futhi wandise uhla lwakho lokunyakaza. Lokhu kuzovumela imisipha yakho ukuthi isebenze ngokuphumelelayo ngesikhathi sokugxuma. Futhi, qiniseka ukuthi wenza ukufudumala okufanele kwenhliziyo nemithambo yegazi ukuze ukwandise ukujikeleza kwegazi futhi ulungiselele umzimba wakho ukuzikhandla ngokomzimba.

Khumbula ukuthi ukwenza ngcono ukusebenzisana nokulinganisela kuthatha isikhathi nokuzijwayeza njalo. Qhubeka lawa macebiso futhi wenze lezi zivivinyo njalo ukuze ubone ukuthuthuka ekugxumeni kwakho okuphezulu. Qhubeka nokusebenza futhi uzofinyelela ukuphakama okusha ngokushesha!

9. Ukudla okufanele ukukhulisa ikhono lokugxuma

Ukudla okufanele kudlala indima ebalulekile ekwandiseni ikhono lokugxuma. Nawa amathiphu omsoco nezincomo zokuthuthukisa ukusebenza kwakho:

1. Ukusetshenziswa okwanele kwamaprotheni: Amaprotheni abalulekile ekuvuseleleni izicubu nokwakha imisipha. Faka phakathi imithombo yamaprotheni engenawo amandla ekudleni kwakho, njengenkukhu, inhlanzi, amaqanda nemifino.

2. Ama-carbohydrate asezingeni eliphezulu: Ama-carbohydrate angumthombo oyinhloko wamandla ngesikhathi sokuzivocavoca. Khetha ama-carbohydrate ayinkimbinkimbi ekhwalithi afana nokusanhlamvu, izithelo nemifino, ugweme ukudla okugayiwe nokucolisisiwe.

3. I-hydration efanele: Ukuhlala u-hydrated kubalulekile ekusebenzeni kahle. Phuza amanzi anele ngaphambi, ngesikhathi nangemva kokuqeqeshwa ukuze ugweme ukuphelelwa amanzi emzimbeni futhi uthuthukise ikhono lokululama.

10. Ungakugwema kanjani ukulimala lapho ugxumela ezindaweni eziphakeme

Ukuze ugweme ukulimala lapho ugxumela ezindaweni eziphakeme, kubalulekile ukulandela lezi zincomo:

Gcina umzimba wakho usesimweni esihle somzimba: Ngaphambi kokuzama ukugxumela ezindaweni eziphakeme, kubalulekile ukuba sesimweni esihle somzimba. Lokhu kuhilela ukulondoloza isimiso esivamile sokuzivocavoca okuqinisa imisipha yemilenze yakho, njengama-squats namaphaphu. Kubalulekile futhi ukwenza izivivinyo ezinwebekayo ukuze uthuthukise ukuguquguquka futhi ugweme ukuqina kwemisipha.

Utiliza el equipo adecuado: Lapho ugxumela ezindaweni eziphakeme, kubalulekile ukuba nezinto zokuzivikela ezifanele. Lokhu kuhlanganisa izicathulo ezigijimayo ezinezingqimba ezinhle zokudonsa umthelela, kanye namaphedi avikelayo edolo namandololwane ukuze kuncishiswe ingozi yokulimala. Uma kunesidingo, sebenzisa intambo yokuphepha ukuze uqinisekise ukuvikeleka kwakho ngenkathi ugxuma.

Yakha isu elifanele: Ukugxumela ezindaweni eziphakeme ngokuphephile, kubalulekile ukwazi indlela eyanele. Qiniseka ukuthi ugoba amadolo akho futhi usebenzise imisipha yakho eyinhloko, njengama-quads akho nama-glutes, ukuze uqhubekisele ukugxuma. Gcina ukuma okuhle, ugcine i-torso yakho iqondile namahlombe akho emuva. Ukwengeza, zijwayeze ukuhla kancane amadolo akho agobe kancane ukuze unciphise umthelela kumalunga akho.

11. Ukusebenzisa amadivaysi okuhlaziya ukusebenza ukuze uthuthukise ukweqa okuqondile

Ukuze uthuthukise ukweqa okuqondile, kubalulekile ukusebenzisa amadivayisi okuhlaziya ukusebenza. Lezi zisetshenziswa zinikeza ulwazi olunembile nolwemininingwane mayelana nezici ezihlukene ezihilelekile ekugxumeni, njengamandla, isivinini nokuqhuma. Ngezansi kukhona izinyathelo ezibalulekile zokusebenzisa lawa madivayisi ngempumelelo.

1. Khetha idivayisi efanele: Kukhona amadivayisi ahlukene yokuhlaziywa kokusebenza emakethe, ngakho-ke kubalulekile ukukhetha evumelana nezidingo zakho kanye nesabelomali. Amanye amadivaysi adumile afaka izinkundla zamandla, izinzwa ezinyakazayo, nezinhlelo zokuhlaziya ividiyo.

2. Setha idivayisi: Uma usuyithengile idivayisi yokuhlaziya ukusebenza, landela imiyalelo yomkhiqizi yokusetha. Lokhu kungase kuhlanganise ukufaka isofthiwe ethile, ukulinganisa idivayisi, nokuxhuma kwezinye izinto zokusebenza njengamakhompyutha noma amathebulethi.

12. Amasu engqondo okuthuthukisa ukugxuma nokunqoba amabhlogo angokwengqondo

Ukuze uthuthukise ukweqa futhi unqobe izithiyo ezingokwengqondo, kunamasu engqondo angasiza kakhulu. Lawa masu agxile ekuqiniseni ingqondo nasekuthuthukiseni amakhono athile engqondo ukuze anqobe izithiyo futhi afinyelele umgomo. ukusebenza okuthuthukisiwe.

Elinye lamasu aphumelela kakhulu ukubona ngeso lengqondo. Ngokubuka ngeso lengqondo, ungakha izithombe zengqondo zokugxuma okuphumelelayo futhi unqobe amabhlogo ongokwengqondo. Kubalulekile ukubona ngeso lengqondo ukunyakaza ngakunye ngokuningiliziwe, kusukela endaweni yokuqala kuya ekuqhutshweni kokugxuma. Ukwengeza, ungacabanga ukuvimba izimo futhi uzilolonge ngokwengqondo ukuthi ungazinqoba kanjani. Ukuphindaphinda njalo kwalokhu kuboniswa kusiza ukuhlela ingqondo ukuze iphumelele.

Elinye isu elibalulekile wukuzikhulumela kahle. Indlela esikhuluma ngayo sodwa ingenza umehluko omkhulu. Kubalulekile ukugcina imicabango eyakhayo nekhuthazayo ngesikhathi sokuqeqeshwa nokuncintisana. Eminye imishwana ewusizo ingaba: “Ngingakwenza,” “Nginamandla futhi nginekhono,” “Ngiyazethemba emakhonweni ami.” Ngokuphindaphinda njalo lezi ziqinisekiso, uqinisa ukuzethemba kwakho futhi unqobe izithiyo zengqondo.

13. Ukubaluleka kokuphumula nokululama ekusebenzeni kweqa okuqondile

Ukuphumula nokululama kubalulekile ukuze kuthuthukiswe futhi kuthuthukiswe ukusebenza kweqa okuqondile. Ngemva kokuzivocavoca okukhulu, umzimba udinga isikhathi ukuze ululame futhi ulungise izicubu zemisipha ezilimele, okubuye kukhuthaze ukukhula nokuqina kwemisipha. Ukuthatha isikhathi esanele sokuphumula nakho kusiza ekuvimbeleni ukulimala futhi kunciphisa ingozi yokutubeka.

A ngempumelelo Enye indlela yokuphumula nokululama iwukuqinisekisa ukuthi ulala ngokwanele. Ngesikhathi sokulala, umzimba ukhiqiza amahomoni abalulekile ukuze imisipha ilulame, njenge-hormone yokukhula. Kunconywa ukuthi ulale phakathi kwamahora angu-7 no-9 ubusuku ngabunye ukuze kwandiswe izinzuzo zokuphumula nokululama.

Esinye isici esibalulekile ukufaka izinsuku zokuphumula ezisebenzayo ohlelweni lwakho lokuqeqesha. Lokhu kuhilela ukwenza izivivinyo eziphansi, njengokuzelula kancane noma ukuhamba, ukukhuthaza ukujikeleza kwegazi nokusiza ukuqeda i-lactic acid eyakhiwe emisipha. Ukuphumula okusebenzayo kungase futhi kuhlanganise namasu okuphumula, njengokuzindla noma ukuphefumula okujulile, okusiza ukunciphisa ukucindezeleka nokuthuthukisa inhlalakahle yonke.

14. Izibonelo ezivela Kubasubathi Abafakiwe: Izimfihlo Zokugxumela Phezulu

Kulesi sigaba, sizohlola ezinye izibonelo zezifundo zabasubathi abavelele asebefunde ubuciko bokugxumela phezulu. Lezi zimo zizosivumela ukuthi sithole izimfihlo ezingemuva kwempumelelo yazo futhi zinikeze izifundo ezibalulekile kulabo abafisa ukuthuthukisa ikhono labo lokugxuma. Ngezansi, sizohlaziya izifundo zezibonelo ezintathu ezizoveza amasu nokuqeqeshwa okusetshenziswe yilaba basubathi ukuze bafinyelele eziqongweni ezihlaba umxhwele.

1. Michael Jordan: Ibhekwa njengenye ye abadlali abahle kakhulu ye-basketball yesikhathi sonke, uJordani wayaziwa ngekhono lakhe elimangalisayo lokugxuma. Imfihlo yakhe yayiyinhlanganisela yokuqeqeshwa kwamandla, indlela yokugxuma kanye nokugxila kwengqondo. U-Jordan ugxile ekuthuthukiseni amandla okuqhuma emilenzeni yakhe ngokuzivocavoca okufana nama-squats, amaphaphu kanye nokugxuma kwe-plyometric. Ukwengeza, uthuthukise indlela yakhe yokugxuma ngokusebenza ngomfutho wakhe, ukuxhumanisa kanye nesikhathi sokuphendula. Ukuze akhulise ukuphakama kokugxuma kwakhe, uJordani wasebenzisa namasu engqondo, njengokubona impumelelo ngeso lengqondo nokugcina isimo sengqondo esihle.

2. Yelena Isinbayeva: Lo msubathi waseRussia uthathwa njengowedlula wonke ama-pole vaulter of sonke isikhathi. Imfihlo yakhe yokugxumela phezulu incike ekuhlanganiseni amasu amahle kanye nokuzilungiselela ngokomzimba okuqinile. U-Isinbayeva uchithe amahora amaningi ethuthukisa indlela yakhe yokugxuma, egxile ekumeni komzimba, isigqi nokwelulwa kwengalo yakhe yokushayela. Ngaphezu kwalokho, wenza ukuqeqeshwa okuqondile ukuze aqinise umnyombo wakhe, amahlombe nezingalo, okwamnika ukuzinza okukhulu namandla ekugxumeni ngakunye. Ikhono lika-Isinbayeva hlala uzolile futhi ukugxila ngaphansi kwengcindezi nakho kwakuyisici esinqumayo empumelelweni yakhe.

3. ULeBron James: Lo mdlali odumile we-basketball waziwa ngokugxuma kwakhe okunamandla. Indlela yakhe isekelwe ekuthuthukiseni inhlanganisela yamandla, ukushesha kanye nesivinini. UJames wenza izivivinyo ezihlukahlukene zokuqeqesha amandla, njengama-squats, ama-deadlift, nokuzivocavoca kwe-jumping, ukuthuthukisa amandla akhe omlenze nokuqhuma. Ngaphezu kwalokho, sebenzela ukushesha kwakho nesivinini ngokusebenzisa izivivinyo zokuxhumanisa nokuzivocavoca okuthile ukuze uthuthukise isivinini sokunyakaza kwakho. Ukuqeqeshwa kokumelana nakho kubalulekile kuJames, ukumsiza ukuthi agcine amandla nomfutho phakathi nemidlalo.

Lezi zifundo eziyisibonelo zigqamisa ukubaluleka kokuqeqeshwa kwamandla, indlela efanele, nokugxila kwengqondo ukuze weqe phezulu. Ngokuthatha izinkomba kumasu asetshenziswa yilaba basubathi abaphezulu, labo abafisa ukuthuthukisa ukugxuma kwabo bangahlanganisa le mikhuba ezinhlelweni zabo zokuqeqesha. Khumbula ukuthi ukungaguquguquki, isiyalo nokuzibophezela yizici ezibalulekile zokuthola impumelelo kulo mgomo. Alinge ukugxumela phezulu futhi ufinyelele ukuphakama okusha!

Sengiphetha, sihlole amasu namathiphu ahlukahlukene okufunda ukuthi ungagxuma kanjani phezulu. Ngokusebenzisa indlela yobuchwepheshe nokungathathi hlangothi, siye sahlukanisa izisekelo ze-biomechanical zokugxuma okuqondile futhi sanikeza izincomo ezisebenzayo zokuthuthukisa leli khono lokugijima.

Kubalulekile ukukhumbula ukuthi ukugxuma okuqondile akuxhomekile kuphela emandleni anonya, kodwa futhi nasezicini ezifana nezindlela ezifanele, ukuguquguquka kanye namandla okuqhuma. Ngokusebenzisa isimiso sokuqeqesha esiqondene ne-jump, esihlangene nokuzivocavoca kokuqinisa imisipha nokwelula, kungenzeka ukuthuthukisa ikhono lokugxuma phezulu.

Ukwengeza, sixoxile ngokubaluleka kokudla okunomsoco, ukuphumula kanye nokululama ukuze kuthuthukiswe ukusebenza kahle nokuvimbela ukulimala. Kubalulekile ukuhlala uzinikele enqubweni yokuqeqesha futhi ungaguquguquki ekuprakthizeni amasu ahlukene, njengoba ukweqa okuqondile kupheleliswa ngokuhamba kwesikhathi nokuphindaphinda.

Ngamafuphi, ukwazi ubuciko bokugxumela phezulu kudinga inkuthalo, isineke, kanye nesimo sengqondo esigxile ekuthuthukisweni okuqhubekayo. Ngolwazi oluzuzwe kuso sonke lesi sihloko, abafundi bazohlonyiswa kangcono ukuze bafinyelele imigomo yabo yokugxuma eqondile futhi banqobe ukulinganiselwa ngokomzimba. Ngakho-ke ungalindi futhi bese uqala uhambo lwakho lokuya endaweni ephakeme kakhulu namuhla!