Isingeniso: Ukuzivocavoca Kwejubane Elimaphakathi
Emkhakheni wezemidlalo, isivinini esimaphakathi sidlala indima ebalulekile ekusebenzeni kwabasubathi. Ngakho-ke, ukwenza izivivinyo ezithile ezithuthukisa leli khono kuba isu elibalulekile lalabo abafuna ukukhulisa ukusebenza kwabo. Izivivinyo zejubane elimaphakathi zibekwe njengethuluzi elisebenzayo lokufeza lo mgomo, okuvumela abasubathi ukuthi bathuthukise amakhono abo omzimba ngokufanele. Kulesi sihloko, sizohlola ngokuningiliziwe ukubaluleka kokuzivocavoca kwejubane elimaphakathi, kanye nezinzuzo abakunikeza abasubathi emzamweni wabo wokuzuza ukusebenza okuvelele emikhakheni yabo yezemidlalo.
1. Ayini ama-Medium Speed Drills?
Ukuzivocavoca kwesivinini esimaphakathi yizinkinga zezibalo ezibandakanya ukubala isivinini esimaphakathi kwento ezihambayo. Ukuxazulula lezi zivivinyo, kubalulekile ukukhumbula ukuthi isivinini esimaphakathi singabalwa ngokuhlukanisa ibanga elihanjiwe ngesikhathi esidlulile. Usebenzisa le fomula, ungakwazi ukunquma isivinini esimaphakathi sento enikezwe isethi yedatha.
Nazi ezinye izinyathelo ongazilandela ukuze uxazulule umsebenzi wejubane elimaphakathi:
1. Khomba idatha edingekayo: Ngaphambi kokuthi uqale, qiniseka ukuthi unalo lonke ulwazi oludingekayo. Lokhu kuhlanganisa nebanga elihanjiwe kanye nesikhathi esidlulile. Uma noma iyiphi yale datha inganikezwanga, kungase kudingeke ukuthi usebenzise amafomula engeziwe ukuze uyibale.
2. Guqula amayunithi uma kudingeka: Uma idatha inikezwa ngamayunithi ngaphandle kwalokhu okudingayo, qiniseka ukuthi uyawaguqula ngaphambi kokuqhubeka. Isibonelo, uma ibanga linikezwe ngamakhilomitha futhi udinga amamitha, kufanele uliguqule ngokuliphindaphinda ngo-1000.
3. Bala isivinini esimaphakathi: Uma usunedatha edingekayo namayunithi alungile, ungakwazi ukubala isivinini esimaphakathi ngokuhlukanisa ibanga elihanjiwe ngesikhathi esidlulile. Qiniseka ukuthi uhlukanisa kahle futhi ufaka amayunithi empendulweni yakho yokugcina.
Khumbula ukuthi ukuzijwayeza izivivinyo zejubane elimaphakathi kuzokusiza ukuthi uwuqonde kangcono lo mqondo futhi uthuthukise amakhono akho okuxazulula izinkinga zezibalo. Ukusebenzisa izibonelo ezengeziwe namathuluzi, njengamagrafu noma izibali, kungaba usizo ukuze uthole ukuqonda okucacile kwenqubo.
2. Izinzuzo zokufaka Ukuvivinya Isivinini Esimaphakathi ekuqeqeshweni kwakho
Ukuzivocavoca kwejubane elimaphakathi kungaba isengezo esizuzisayo ekuqeqeshweni kwakho. Lezi zivivinyo zigxile ekuthuthukiseni amandla nokukhuthazela, ngaleyo ndlela kuthuthukise ukusebenza kwakho kwezemidlalo jikelele. Ukuzifaka ohlelweni lwakho lokuqeqeshwa kungakusiza ufinyelele imigomo yakho yezemidlalo ngokushesha nangempumelelo kakhudlwana.
Enye yezinzuzo ezibalulekile zokuzivocavoca kwejubane eliphakathi ukuthi zikusiza ukuthi uthuthukise indlela yakho nokuxhumana. Lapho wenza lezi zivivinyo, uzophoqeleka ukuthi ugcine ukuma okufanele futhi wenze ukunyakaza okuqondile, okulawulwayo. Lokhu ngeke kuvumele kuphela ukuthi wenze ukunyakaza kwakho ngokuphumelelayo, kodwa futhi kuzonciphisa ingozi yokulimala ngokugcina ukuqondisa kahle komzimba.
Ukwengeza, ukuzivocavoca kwejubane eliphakathi kuzokusiza ukuthi ukhuphule isivinini sakho nokushesha. Ngokusebenza ngesivinini esimaphakathi, uzobe ulungiselela umzimba wakho ukuthi uhambe ngokushesha nangokuqhuma okukhulu. Lokhu kuzoholela ekuthuthukisweni okuphawulekayo ekhonweni lakho lokusabela ngokushesha futhi wenze ukunyakaza okungazelelwe ngesikhathi sokuzijwayeza kwezemidlalo noma ukuncintisana. Ukuhlanganisa ukuzivocavoca kwejubane elimaphakathi ekuqeqesheni kwakho kuzokuvumela ukuthi uthathe amakhono akho okusubatha uwayise kwelinye izinga.
3. Izisekelo ze-Biomechanical Zokuzivocavoca Kwesivinini Esimaphakathi
Ukuzivocavoca kwejubane elimaphakathi kubalulekile ekuqeqeshweni kwezemidlalo okudinga ukunyakaza okusheshayo nokuqhumayo. Lezi zivivinyo zigxile ekuthuthukisweni kwamandla nesivinini, okusiza abasubathi bathuthukise ukusebenza kwabo emikhakheni efana nezokusubatha, ibhola lezinyawo noma ibasketball.
Esinye sezisekelo ezibaluleke kakhulu ze-biomechanical kulezi zivivinyo ukubulawa ngendlela efanele kwesu kanye nokuma komzimba ngesikhathi sokunyakaza. Kubalulekile ukugcina ukuhleleka okuhle komgogodla namalunga, kanye nokulinganisela okwanele nokulawula imisipha ehilelekile.
Ukwengeza, esinye isici esibalulekile sokuzivocavoca kwejubane eliphakathi ukukhiqiza amandla nokudluliswa kwamandla okuphumelelayo. Ukuze wenze lokhu, kuyadingeka ukuthi umsubathi enze ukunyakaza ngokuqhuma futhi asebenzise imisipha efanele ngesikhathi esifanele. Lokhu kuvumela ukufinyelela isivinini esiphezulu ngesikhathi esifushane ngangokunokwenzeka, ngaleyo ndlela kuthuthukisa ukusebenza kwezemidlalo.
4. Ukulungiselela umzimba kuyadingeka ukwenza i-Medium Speed Exercises
Ngaphambi kokwenza izivivinyo zejubane elimaphakathi, kubalulekile ukuzilungiselela ngokwanele ngokomzimba. Lokhu kuzoqinisekisa ukusebenza kahle futhi kunciphise ingozi yokulimala. Ngezansi kukhona izincomo zokuzilungiselela ngokomzimba ngaphambi kokwenza lezi zinhlobo zokuzivocavoca.
1. Ukufudumala okufanele: ukufudumala ngaphambi kwesikhathi kubalulekile ukulungiselela umzimba nokugwema ukulimala. Lokhu kungase kuhlanganise ukuvivinya umzimba okuhlangene, ukunwebeka okuguquguqukayo, kanye neseshini ye-cardio emfushane yokwandisa izinga lokushisa lomzimba.
2. Ukuqinisa umlenze: ukuzivocavoca kwejubane eliphakathi kudinga ukumelana okukhulu emilenzeni, ngakho-ke kubalulekile ukuqinisa imisipha kule ndawo. Ukuzivocavoca okufana nama-squats, amaphaphu, amaphaphu kanye nokugxuma kungenziwa ukuqinisa imisipha emikhulu kanye neziqinisi.
5. Uhlelo lokuqeqeshwa olukhethekile olunokuzivocavoca kwe-Medium Speed
Kuyisu elisebenzayo lokuthuthukisa ukusebenza kwabasubathi kwezemidlalo ezidinga inhlanganisela yejubane nokubekezela. Lolu hlelo Igxile ekuthuthukiseni ikhono lokugcina isivinini esingaguquki isikhathi eside, okubalulekile ezenzakalweni ezifana nokugijima kwebanga eliphakathi nama-triathlons.
Ngezansi kunezici ezintathu ezibalulekile ze-. Okokuqala, kubalulekile ukufaka izivivinyo zejubane elimaphakathi ohlelweni lwakho olujwayelekile lokuqeqesha. Lokhu kungase kuhlanganise imijikelezo yesivinini esimaphakathi, lapho umsubathi egijima khona ngomfutho ophakathi isikhathi esithile bese uphumula isikhashana ngaphambi kokuphinda umsebenzi. Izivivinyo zokumelana nezikhawu zesikhashana nazo zingangezwa, njengokugijima ngesivinini esingaguquki isikhathi eside nezikhawu ezimfushane zokugijima kwesivinini esikhulu.
Okwesibili, kubalulekile ukwenza izivivinyo ezithile zokuqinisa ukuze uthuthukise ukukhuthazela kwemisipha kanye nesivinini esimaphakathi. Lokhu kungabandakanya izinqubo zokuphakamisa izinsimbi ezigxila emisipha esetshenziswa ngesikhathi sokugijima, njenge-quadriceps nama-hamstrings. Ukunyakaza okufana nama-squats namaphaphu nakho kungahlanganiswa ukuze kuthuthukiswe amandla emilenze. Ukwengeza, ukuzivocavoca nokuzinza nokulinganisela, okufana nomsebenzi oyinhloko kanye nokuzivocavoca komlenze owodwa, kungasiza ukuthuthukisa ukulawula ngesikhathi sokugijima kwesivinini esiphakathi.
Okokugcina, kubalulekile ukudla ngendlela efanele futhi uphumule ngokwanele ukuze umzimba ululame futhi uzivumelanise nohlelo lokuqeqeshwa. Ukudla okunomsoco okuhlanganisa amakhabhohayidrethi anele, amaprotheni namafutha anempilo kubalulekile ukuze kuhlinzekwe amandla adingekayo okuzivocavoca ngesivinini esiphakathi. Ukwengeza, ukuqinisekisa ukuthi ulala ngokwanele futhi uthatha izinsuku zokuphumula ezivamile kungavimbela ukulimala futhi kuthuthukise imiphumela yokuqeqeshwa. Hlala ukhumbula ukuthintana nochwepheshe bezemidlalo ngaphambi kokuqala noma yiluphi uhlelo oluthile lokuqeqesha.
6. Izibonelo Zokuzivocavoca Kwejubane Elimaphakathi ukuze uthuthukise ukusebenza kwakho
Okulandelayo, sethula ezinye izibonelo yokuzivocavoca kwejubane elimaphakathi ongakufaka ohlelweni lwakho lokuqeqesha ukuze uthuthukise ukusebenza kwakho kwezemidlalo. Lezi zivivinyo zenzelwe ukukusiza ukuthi uthuthukise futhi ukhuphule isivinini sakho emikhakheni eyahlukene.
1. Ama-Sprints: Yenza uchungechunge lwama-sprints amafushane, cishe amamitha angu-50, ngesivinini esiphezulu. Phumula iminithi elilodwa phakathi kwe-sprint ngayinye. Lo msebenzi uzokusiza ukuthi uthuthukise isivinini sakho sokuqhuma kanye nekhono lakho lokusheshisa ngokushesha.
2. Izikhawu: Yenza ukuqeqeshwa kwesikhashana kuthrekhi. Gijimani ngesivinini esiphezulu samamitha angu-200 bese uhamba noma ugijima kancane amamitha angu-200 ukuze ululame. Phinda le phethini ngezimpinda ezimbalwa. Izikhawu zizokusiza ukuthi uthuthukise ukubekezela kwakho nesivinini esimaphakathi kumabanga amade.
3. Imijaho Yezitebhisi: Thola isethi yezitebhisi noma igquma eliwumqansa bese ukhuphuka ukhuphuka ngesivinini esikhulu. Bese uhamba noma ugijima kancane wehle umqansi ukuze ululame. Phinda lo msebenzi izikhathi eziningana ukuze uthuthukise isivinini sakho segquma nokukhuthazela kwe-anaerobic.
7. Ukuhlolwa nokuqapha inqubekelaphambili ku-Medium Speed Exercises
Ukufeza eyodwa, kubalulekile ukucabangela izinyathelo ezimbalwa ezibalulekile. Lezi zilinganiso zizosivumela ukuthi silinganise ukusebenza nokusebenza kahle kwezivivinyo ezenziwe. Ngezansi kunezinyathelo ezintathu okufanele uzilandele:
1. Ukuqoqwa Kwedatha: Into yokuqala okufanele uyenze ukuqoqa yonke idatha efanele ehlobene nokuzivocavoca kwesivinini esimaphakathi. Lokhu kungabandakanya ibanga elihanjiwe, isikhathi esichithiwe, nanoma yiziphi ezinye izinto eziguquguqukayo ezifanele. Le datha ingaqoqwa ngokusetshenziswa kwamadivayisi okulandelela, njengamawashi ahlakaniphile noma izinhlelo zokusebenza zeselula eziqondene ngqo nokulandelela ukusebenza kwezemidlalo.
2. Ukuhlaziywa Kwedatha: Uma idatha isiqoqiwe, kubalulekile ukuyihlaziya ukuze uthole ukuqonda okujulile kokusebenza Kokuzivivinya Kwesivinini Esimaphakathi. Lokhu Kungenziwa ukuqhathanisa imiphumela nezinjongo ezisungulwe ngaphambilini. Isibonelo, imigomo ingasethwa ngokusekelwe ezikhathini zokulinganiswa noma ukuthuthukiswa kancane kancane ekusebenzeni ngokuhamba kwesikhathi.
3. Impendulo nokulungiswa: Uma ukuhlaziywa kwedatha sekwenziwe, kubalulekile ukunikeza impendulo kubahlanganyeli. Lokhu kungase kuhlanganise ukuqaphela izimpumelelo nokuhlonza izindawo lapho kudingeka khona ukuthuthukiswa. Ukwengeza, ukulungiswa kufanele kwenziwe ekuzilolongeni noma kumasu asetshenziselwa ukuthuthukisa ukusebenza ku-Medium Speed Exercises. Impendulo eqhubekayo kanye nokulungiswa kubalulekile ukuze kuqinisekiswe ukuqhubeka okuqhubekayo nokusebenza okuphezulu.
Ngokusebenzisa lezi zinyathelo, ukuhlolwa okusebenzayo nokuqapha inqubekelaphambili ku-Medium Speed Exercises kungenziwa. Ngokuqoqwa kwedatha efanele nokuhlaziywa, kanye nempendulo efika ngesikhathi kanye nokulungiswa okudingekayo, ungaqinisekisa ukuthi ukusebenza kuyaqhubeka nokuba ngcono futhi nezinjongo ezimisiwe ziyafinyelelwa. Ungakhohlwa ukuhlola izinsiza ezitholakala ku-inthanethi, njengezifundo namathuluzi okulandelela, angasiza kakhulu le nqubo. Qhubeka nokusebenza kanzima futhi ufinyelele amandla akho aphelele ku-Medium Speed Exercises!
8. Ukucatshangelwa okubalulekile lapho wenza Ukuvivinya Isivinini Esimaphakathi
Uma kuziwa ekwenzeni izivivinyo zesivinini esimaphakathi, kubalulekile ukucabangela ukucatshangelwa okuthile okubalulekile okuzosisiza ukuthi sithole imiphumela enembayo nengaguquguquki. Nanka amaphuzu abalulekile okufanele uwakhumbule:
Isikhathi nebanga: Ukuze ubale isivinini esimaphakathi, kubalulekile ukurekhoda kokubili isikhathi nebanga elihanjiwe. Qiniseka ukuthi usebenzisa amayunithi angaguquki kuwo womabili amanani ukuze uthole isibalo esinembile. Sebenzisa isitophuwashi esithembekile ukukala isikhathi kanye ne-tape measure noma idivayisi yokuzulazula ukuze ulinganise ibanga.
Isilinganiso sesivinini sokubala: Ukubalwa kwesivinini esimaphakathi kwenziwa ngokuhlukanisa isamba sebanga elihanjiwe ngesikhathi esichithiwe. Isibonelo, uma uhambe amamitha ayi-100 ngesikhathi samasekhondi ayi-10, isivinini esijwayelekile singamamitha ayi-10 ngomzuzwana. Khumbula njalo ukusebenzisa amayunithi afanayo ukuze uthole umphumela olungile.
Izinto ezingase zithinte ukunemba: Kubalulekile ukuqaphela ukuthi ezinye izici zingathinta ukunemba kwesilinganiso sesivinini sokubala. Ukumelana nomoya, ukungahambi kahle kwezindawo kanye nesimo somzimba somuntu kungaba nomthelela emiphumeleni. Zama ukunciphisa lezi zici ngokugcina indawo elawulwayo futhi uqinisekise ukuthi usesimweni esihle somzimba lapho wenza lezi zivivinyo.
9. Ukulimala okuvamile okuhlotshaniswa ne-Medium Speed Exercises nokuthi ungakuvimbela kanjani
Ekuzivocavoca kwejubane eliphakathi, kubalulekile ukucabangela ukulimala okuvamile okungahlotshaniswa nalolu hlobo lomsebenzi womzimba. Ngezansi, sizosho okunye ukulimala okuvame kakhulu nokuthi ungakuvimbela kanjani.
1. Ukudonsa kwemisipha: Lokhu kuvame ukwenzeka lapho wenza umnyakazo kungazelelwe noma welula umsipha. Ukuze uvimbele lolu hlobo lokulimala, kubalulekile ukwenza ukufudumala okufanele ngaphambi kokuqala ukuvivinya umzimba. Kubuye kunconywe ukwelula imisipha eyinhloko esetshenziswa ngesikhathi sokuzivocavoca ngesivinini esiphakathi, njengama-quadriceps, ama-hamstrings namathole.
2. I-ankle sprains: I-Ankle sprains ingenye ukulimala okuvamile ekuqeqesheni isivinini esiphakathi, ikakhulukazi lezo ezibandakanya izinguquko ezisheshayo zokuqondisa. Enye indlela yokuvimbela ukugqoka izicathulo zezemidlalo ezifanele ezinikeza ukuzinza nokusekela eqakaleni. Ngaphezu kwalokho, kubalulekile ukuqinisa imisipha endaweni futhi usebenze ngokulinganisela ngokusebenzisa izivivinyo ezithile.
10. I-Neuromuscular conditioning kanye nobudlelwano bayo ne-Medium Speed Exercises
I-Neuromuscular conditioning isici esibalulekile okufanele sicatshangelwe lapho wenza izivivinyo zejubane eliphakathi. Lolu hlobo lokuqeqeshwa lugxile ekuthuthukiseni ukusebenzisana nokuxhumana phakathi kwe uhlelo lwezinzwa kanye nemisipha, okuholela ekusebenzeni okwandayo nokusebenza kahle kokunyakaza.
Kukhona amasu ahlukene nokuzivocavoca okungasiza ukuthuthukisa nokuthuthukisa isimo se-neuromuscular. Enye yazo ukuqeqeshwa okufanelekile, okuhlose ukuqinisa imisipha yokuzinza nokuthuthukisa ibhalansi nokuma. Lolu hlobo lokuqeqeshwa lungenziwa kusetshenziswa amapulatifomu ebhalansi, amabhande okunwebeka, noma izivivinyo ezithile ezidinga ukulawula okukhulu nokuzinza.
Enye indlela esetshenziswa kabanzi ukuqeqeshwa kokushesha, okusekelwe ekuzilolongeni okudinga ushintsho olusheshayo ekuqondeni nasekusheshiseni. Lokhu kusiza ukuthuthukisa ukusabela nesivinini sokuphendula, izici ezimbili ezibalulekile ekuzilolongeni kwesivinini esimaphakathi. Ezinye izivivinyo ze-agility zihlanganisa ama-zigzag, ukugxuma kwe-lateral, izinguquko zendlela, nama-sprints amafushane. Ngokuhlanganisa lezi zivivinyo zibe uhlelo lokuqeqesha, Kungafinyelelwa isimo se-neuromuscular esisebenzayo futhi sithuthukise ukusebenza ekuzilolongeni kwejubane eliphakathi.
11. Ukuzijwayeza ngokomzimba okwenzeka ngokuzivocavoca kwe-Medium Speed
Zibalulekile ukuze kuthuthukiswe ukusebenza komzimba nokumelana. Lezi zivivinyo zibonakala ngokuba namandla amaphakathi futhi inhloso yawo enkulu ukukhulisa amandla oku-aerobic komuntu ngamunye. Ngokwenza izivivinyo zejubane eliphakathi njalo, umzimba uthola ukuguquguquka okuhlukahlukene okufaka isandla ekusebenzeni kangcono kwesistimu yenhliziyo nemithambo yokuphefumula.
Enye yezindlela ezibaluleke kakhulu zokuzijwayeza ngokomzimba ukwanda komthamo wenhliziyo namandla. Ngesikhathi sokuzivocavoca ngesivinini esimaphakathi, inhliziyo kufanele ipompe igazi elengeziwe ukuze ihlangabezane nezidingo zomzimba. Ngokuhamba kwesikhathi, lokhu kuholela ekwandeni kobukhulu benhliziyo kanye nokwenza ngcono ikhono layo lokufinyela. Lolu shintsho luvumela inhliziyo ukuthi ithumele igazi elengeziwe ngesigqi ngasinye, okuholela ekutheni a ukusebenza kahle okukhulu senhliziyo.
Okunye ukujwayela okuphawulekayo komzimba ukwanda kokuqina kwama-capillary emisipha emisipha. Ukuzivocavoca kwejubane eliphakathi kukhuthaza ukwakheka kwama-capillaries amasha, okuthuthukisa ukutholakala komoyampilo kanye nezakhamzimba emisipha. Lokhu kukhuthaza ukuqedwa kwemikhiqizo engcolile, njenge-carbon dioxide, eyenza ukusebenza kahle kwemisipha. Ngaphezu kwalokho, inani elikhulu lama-capillary emisipha lifaka isandla ekulawulweni okungcono kokushisa komzimba ngesikhathi sokuzivocavoca.
12. Ukubaluleka kwesu elilungile ku-Medium Speed Exercises
Ezivivinyweni zejubane elimaphakathi, indlela yokusebenza efanele idlala indima ebalulekile ekwandiseni imiphumela nokugwema ukulimala okungenzeka. Ukusebenza okuhle kobuchwepheshe kuhilela ukusebenzisana okwanele kwamaqembu emisipha ehlukene kanye nokulungiswa kwe-biomechanics ukuze kuzuzwe ukusebenza kahle. Ngezansi kukhona okucatshangelwayo okubalulekile mayelana nendlela efanele kulezi zivivinyo:
1. Ukuma komzimba: Ukuma kahle kubalulekile ukuze kuqinisekiswe ukusebenza okulungile ekuzilolongeni kwejubane eliphakathi. Amaphuzu abalulekile okufanele uwakhumbule ukugoqa amahlombe akho emuva naphansi, gcina i-torso yakho imile, uvumele ukuncika kancane ezinqulwini, futhi ugcine amehlo akho eqondile. Ukuma okulungile kuzosiza ukugcina ukuhleleka komgogodla futhi kugweme ubunzima obungadingekile emisipha.
2. Ububanzi bokunyakaza: Uhlu olufanele lokunyakaza lubalulekile ekusebenzeni imisipha yakho ngokugcwele futhi ugweme ukulimala. Ekuzivocavoca kwejubane eliphakathi, kubalulekile ukuthi ukunyakaza kuphelele futhi kulawulwe. Kunconywa ukuthi usebenzise ngokugcwele ukuguquguquka okuhlangene futhi uqinisekise ukuthi ukuphindaphinda ngakunye kwenziwa ngokunwetshwa okuhle nokuguquguquka kwamalunga ahilelekile.
3. I-Cadence nesigqi: Ukulawula i-cadence nesigqi kubalulekile ekuzilolongeni kwesivinini esimaphakathi. Ijubane okwenziwa ngalo ukunyakaza linomthelela oqondile emthwalweni osetshenziswa emisipha kanye nokusebenza kahle kokuzivocavoca. Ngokuvamile, kunconywa ukwenza ukunyakaza ngendlela emanzi futhi elawulwayo, ukugwema noma yiluphi uhlobo lwe-jerks noma i-impulses engazelelwe. Ukugcina ijubane eliqhubekayo elifanele umthamo ongokomzimba womuntu ngamunye kuzovumela imiphumela engcono.
Ukucabangela lezi zici zobuchwepheshe ekuzilolongeni kwejubane eliphakathi kubalulekile ukuze kuzuzwe ukuqeqeshwa okuphumelelayo nokuphephile. Kubalulekile ukukhumbula ukuthi umuntu ngamunye unamakhono ahlukene ngokomzimba nokulinganiselwa, ngakho-ke inqubo kufanele ihlale iguqulelwe ezidingweni zomuntu ngamunye. Ukwengeza, ukugadwa uchwepheshe oqeqeshiwe kungasiza ukulungisa amaphutha ezobuchwepheshe angaba khona futhi kukhulise izinzuzo zalokhu kuvivinya umzimba.
13. Ukuthuthukiswa kwamandla emisipha ngokusebenzisa i-Medium Speed Exercises
Ukuthuthukiswa kwamandla emisipha kuwumgomo oyisisekelo wabadlali abaningi nabadlali bezemidlalo. Ukuzivocavoca kwejubane eliphakathi kuyindlela ephumelelayo yokufeza lokhu, njengoba kuhlanganisa amandla nesivinini ekuhambeni okufanayo. Ngezansi izinyathelo okufanele uzilandele ukuze uthuthukise amandla emisipha ngokusebenzisa lezi zivivinyo:
1. Ukukhethwa kokuzivocavoca okufanele: Kubalulekile ukukhetha izivivinyo ezikuvumela ukuthi usebenze amaqembu amakhulu emisipha ngendlela elinganiselayo. Ezinye izibonelo zokuzivocavoca okunesivinini esimaphakathi zifaka ojeke bokugxuma, ama-push-ups aqhumayo, ukuphonswa kwebhola lemithi, namalifti wama-Olympic njengokuhlanzwa nokujeqeza noma ukuhlwitha. Lezi zivivinyo zikuvumela ukuthi usebenze zombili izingxenye ezingezansi nezingenhla zomzimba, uthuthukise ukusebenzelana nokuqhuma kwemisipha.
2. Ukwenza izivivinyo ngendlela efanele: Kubalulekile ukwenza izivivinyo ngendlela efanele ukuze ugweme ukulimala futhi uthole imiphumela engcono kakhulu. Kunconywa ukufunda le nqubo ngaphansi kokuqondisa komqeqeshi noma uchwepheshe oqeqeshiwe, njengoba ezinye zalezi zivivinyo zidinga ukuma okulungile, ukusebenzelana kanye nekhono lokunyakaza. Kubalulekile futhi ukuqala ngemithwalo emaphakathi futhi kancane kancane uyengeze njengoba kuzuza ulwazi nokukhuthazela.
3. Ukuqaliswa kohlelo lokuqeqesha oluqhubekayo: Ukuthuthukisa amandla emisipha ngempumelelo, kuyadingeka ukulandela uhlelo lokuqeqesha oluqhubekayo oluhlanganisa inhlanganisela yokuzivocavoca kwejubane eliphakathi namandla. Uhlelo lungahlukaniswa ngezigaba ezahlukene, lapho izici ezihlukene ezifana nokukhuthazela kwemisipha, isivinini namandla kusetshenzwa. Ngaphezu kwalokho, kubalulekile ukwenza izivivinyo zokufudumala nokwelula ngaphambi nangemva kweseshini ngayinye yokuqeqesha ukuze ugweme ukulimala nokulungisa imisipha ngendlela efanele.
Kafushane, ukuzivocavoca kwejubane eliphakathi kuyithuluzi elisebenzayo lokuthuthukisa amandla emisipha. Ngokulandela izinyathelo ezishiwo ngenhla, kungenzeka ukuthuthukisa kancane kancane amandla, isivinini kanye nokuxhumana kwemisipha. Ngaso sonke isikhathi khumbula ukwenza izivivinyo ngendlela efanele futhi ngaphansi kokugadwa uchwepheshe, ukuze uthole imiphumela engcono kakhulu futhi ugweme ukulimala. Ungangabazi ukufaka lezi zivivinyo ohlelweni lwakho lokuqeqesha ukuze uthuthukise amakhono akho okusubatha!
14. Ukuhlanganiswa Kwezivivinyo Zejubane Elimaphakathi emidlalweni ethile
Emidlalweni ethile, ukuhlanganiswa kokuzivocavoca kwejubane elimaphakathi kubalulekile ukuze kuthuthukiswe ukusebenza kwabasubathi. Lezi zivivinyo zigxile ekuthuthukiseni ikhono lokuhamba ngokushesha ngokulawula nangokunemba, okubalulekile emikhakheni efana nebhola lezinyawo, ibasketball nokubhukuda.
Ukufeza ukuhlanganiswa okusebenzayo kwalezi zivivinyo ekuqeqesheni, kutuswa ukulandela lezi zinyathelo ezilandelayo:
1. Thola ukunyakaza okubalulekile: Qala ngokuhlaziya ukunyakaza okuqondile okwenziwe phakathi nomdlalo okukhulunywa ngawo. Isibonelo, ebholeni likanobhutshuzwayo, ukusheshisa okusheshayo nokushintsha umnyakazo kubalulekile. Lokhu kuhlonza kuzokusiza ukuthi ukhethe izivivinyo ezifanele zesivinini esimaphakathi.
2. Khetha izivivinyo ezifanele: Uma usubonile ukunyakaza okubalulekile, bheka izivivinyo ezigxile ekuthuthukiseni lawo makhono. Isibonelo, ukuze uthuthukise isivinini esimaphakathi ebholeni likanobhutshuzwayo, ungafaka izivivinyo ezifana nama-sprints wamamitha angu-40 kanye nezinguquko ezisheshayo zokuqondisa.
3. Yakha uhlelo lokuqeqesha: Ngemva kokukhetha izivivinyo ezifanele, kubalulekile ukuklama uhlelo lokuqeqesha oluhlanganisa ukuqhubekela phambili kancane kancane. Qala ngokuzivocavoca okunamandla aphansi nobunzima, futhi wandise ukuqina nobunzima ngokuhamba kwesikhathi. Lokhu kuzovumela abasubathi ukuthi bazivumelanise kancane kancane futhi bathuthukise ngokuqhubekayo isivinini sabo esimaphakathi.
Khumbula ukuthi kudinga isikhathi, ukuzinikela kanye nokungaguquguquki. Ukusebenzisa amathuluzi abonakalayo nezibonelo, njengezifundiswa zevidiyo noma izithombe, kungaba usizo kubasubathi ukuze baqonde kahle ukuthi kwenziwa kanjani ukujima. Ngaphezu kwalokho, kubalulekile ukunikeza amathiphu nezeluleko ezisiza abasubathi bathuthukise amasu abo futhi bakhulise ukusebenza kwabo ekusebenzeni ngakunye.
Sengiphetha, ukuzivocavoca kwejubane elimaphakathi kudlala indima ebalulekile ekuthuthukiseni nasekuthuthukiseni isivinini nokubekezela kwezemidlalo. Le misebenzi eqinile, egxile ekuqeqesheni ivumela abasubathi ukuthi bafinyelele isivinini esiqhubekayo isikhathi eside, okuholela ekutheni ukusebenza okuthuthukisiwe ukuncintisana.
Ngokugxila ekukhuthazeleni kwe-aerobic kanye nokuqina kwenhliziyo, ukuvivinya umzimba kwesivinini esimaphakathi kuqinisa imisipha futhi kuthuthukise ukusebenza kahle kwenhliziyo namaphaphu. Ngaphezu kwalokho, umkhuba oqhubekayo walezi zivivinyo kuthuthukisa umnotho wokunyakaza futhi unciphisa ingozi yokulimala okuhlobene nokukhathala.
Kubalulekile ukukhumbula ukuthi isivinini esimaphakathi singahluka kumuntu ngamunye kuye ngamakhono nezinjongo zakhe ezithile. Ngakho-ke, kubalulekile ukuklama uhlelo oluqondene nawe lokuzivocavoca isivinini esimaphakathi, ngezeluleko ezivela kochwepheshe bezemidlalo, ukuze kwandiswe izinzuzo kanye nokunciphisa ubungozi bokulimala.
Ngokusebenzisa lezi zivivinyo ngendlela efanele futhi njalo, abasubathi nabadlali bangathola ukusebenza okungcono emikhakheni yabo, bafinyelele izinga elilungile lejubane nokumelana. Ngaphezu kwalokho, izinzuzo zokuzivocavoca kwejubane eliphakathi zidlula inkundla yezemidlalo, ngoba ukuthuthukisa ukukhuthazela kwenhliziyo nemithambo yegazi nakho kunomthelela empilweni enempilo futhi esebenzayo.
Kafushane, ukuzivocavoca kwejubane elimaphakathi kuyithuluzi elibalulekile lokuthuthukisa amakhono omzimba nokusebenza kwezemidlalo. Kokubili ochwepheshe kanye nezimfundamakhwela bangazuza ngokuzifaka ezinhlelweni zabo zokuqeqesha, inqobo nje uma zisetshenziswa ngendlela efanele futhi zihambisana nezidingo zomuntu ngamunye. Ngakho-ke, ungangabazi ukuzifaka ohlelweni lwakho lokuzivocavoca futhi uthole imiphumela emihle ekukhuthazeleni kwakho nesivinini.
Ngingu-Sebastián Vidal, unjiniyela wekhompyutha ozifelayo ngobuchwepheshe kanye ne-DIY. Ngaphezu kwalokho, ngingumdali we tecnobits.com, lapho ngabelana khona ngezifundo zokwenza ubuchwepheshe bufinyeleleke kakhudlwana futhi buqonde wonke umuntu.