Umfanekiso weMveliso
Ukupakishwa kunye nokuhanjiswa
Ukupakisha Iinkcukacha: Iibhokisi + iipalethi
Ixesha lokukhokhela:
Ubungakanani | 1 - 2 | > 100 kg |
Est.Ixesha(iintsuku) | Iintsuku ezisi-7 | 7-20 iintsuku |
Iinkcukacha
Uqeqesho lwamandla aqhumayo: ibarbell slice squat jump!
Ukuqhushumba yinto ebaluleke kakhulu yezemidlalo kwibala lezemidlalo.Ibhola ekhatywayo, ibhola ekhatywayo, umbhoxo kunye neziphakamisa iintsimbi zonke zidume ngokugqabhuka kwazo okunamandla.
Ngapha koko, ingengabo kuphela iimbaleki, kodwa nabo bathanda ukomelela abaqhelekileyo bafuna amandla aqhushumbayo!
Uqeqesho lwamandla aqhumayo lunokuphucula ubuntununtunu be-nervous system, ukwandisa ukuqeshwa kweeyunithi zeemoto, kunye nokulungelelanisa ngcono umsebenzi wezihlunu.
Ngexesha elifutshane, umthambo wamandla oqhushumbayo uvula iiyunithi zezemidlalo ezikwinqanaba eliphezulu ukuze kufunyanwe izihlunu ezininzi kuqeqesho.Oku kuthetha ukuba unokuphakamisa ubunzima obuninzi kwaye ufumane izihlunu ezininzi.
Ekuhambeni kwexesha, ukuvuselela inkqubo ye-nervous ukufumana iiyunithi ezingcono zeemoto emva kokuqeshwa.Uya kuba nako ukonga abasebenzi.Xa inkqubo yakho yemithambo-luvo iba bukhali, amandla akho, amandla aqhushumbayo kunye nezihlunu ziya kuphuculwa!
Namhlanje, ndingathanda ukwazisa isenzo esilunge kakhulu soqeqesho lwamandla aqhushumbayo: ibarbell slice squat jump.
Njengoko kubonisiwe kumzobo: bamba iqhekeza le-barbell ngezandla zozibini emva koko wenze umtsi we-squat!
Esi sisenzo esihle kakhulu: xa kuthelekiswa negxalaba elichasene nebarbell, uqhushumbo lwamandla oqeqesho lokuphakamisa ubunzima kulula kancinci ukulifunda.Abadlali abaninzi bombhoxo kunye nebhola yomnyazi phesheya basebenzisa eli nyathelo ukuqeqesha amandla adubulayo
Nangona kunjalo, ngaphambi koqeqesho lwamandla aqhushumbayo, kufuneka ube namandla afanelekileyo kwizihlunu kunye nezakhono ze-squat, kunye nezakhono ezisisiseko zokutsiba!
Oku kulandelayo yinkqubo yokwenza:
1. I-posture yokuqala i-posture yokuma: yima imilenze yakho ihlukaniswe ububanzi bamahlombe akho, ubambe ibha kwicala lakho, gcina umqolo wakho uzinzile kwaye ungathathi hlangothi, kwaye ugcine i-trunk yakho iqinile!
2. Emva koko ugobe ngokukhawuleza isinqe sakho kunye namadolo ukuze u-squat ukuya kwi-1/2 yendawo ye-squat, ukuze umzimba wakho wonke uzaliswe yingcinezelo.
3. Emva koko, nge-elastic energy enokubakho egcinwe kwizihlunu ezoluliweyo ngaphambili, qalisa uku-squat kwaye uxhume ngokukhawuleza (usebenzisa i-reflection eyolulayo, amalungu amathathu azolulela phezulu ngaxeshanye, kwaye aqhawuke emhlabeni njengerokethi ephakamayo ukugqiba. ukuphuma)
4. Kwimeko yokugqibela, hlala ngokukhawuleza kwaye uthintele uxinzelelo kwindawo ye-squat ukubuyela kwindawo yokuqala!
Izilumkiso zenyathelo:
1. Kufuneka kube yinto ethambileyo kwaye ithule xa ifika, ebonisa ukuba sisebenzisa ngokusebenzayo izihlunu ukufunxa uxinzelelo, kunokuba i-ligaments kunye nezakhiwo ezihlangeneyo zithwale uxinzelelo!Kucetyiswa ukuba unyawo lwangaphambili lwenyawo luqale luwele phantsi luze luhambe lusiya esithendeni.Esi sikhundla sikulungele ukuthotywa, ukufunxa kunye nokukhulula uxinzelelo!
2. Musa ukubophelela amadolo akho ngaphakathi.Gcina amadolo akho kwicala elinye neenzwane zakho!
3. Musa ukutsiba phezulu kakhulu, hlala ugcine umqolo uzinzile kwaye ungathathi hlangothi, kwaye musa ukugoba okanye ukwelula!
Icebiso lokugqibela: Eli linyathelo elikhulu.Kubantu abanesiseko soqeqesho oluthile, kucetyiswa kakhulu ukuyibeka kwishedyuli yoqeqesho ukukunceda uphuhlise amandla aqhumayo kunye namandla emisipha!