JUMP ROPE
Ukweqa izintambo akuwona umsebenzi lapho uphakamisa amadolo akho phezulu bese uzungezisa intambo ngengalo yakho yonke, kodwa ukuzivivinya okunesigqi lapho uzungezisa intambo ngezihlakala bese ugxumela phansi ngokuphindaphindiwe futhi ngokuthula phansi.
Intambo yokugxuma iqeqesha ukuqina kokuphefumula kwenhliziyo nokunwebeka kweqakala endaweni encane, kodwa ukugxumela phezulu noma ngokuzumayo ukwenza ama-reps amaningi esitezi esiqinile kungafaka ubunzima ematholeni akho kanye nemisipha ye-Achilles. Qala ngobude obuletha isibambo eduze kwamakhwapha uma unyathela maphakathi nentambo, futhi ufunde ukugxuma kwe-pogo okuphansi nokuzungezisa isihlakala ngaphandle kwentambo, bese uzixhuma ngezigaba ezimfushane.
- Imisipha eyinhloko
- Ithole · Ama-quadriceps
- Imisipha esekelayo
- AmaHamstrings, glutes, forearms, deltoids, core
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuzungezisa isihlakala nokugxuma okuphindaphindiwe kwemilenze emibili
Yibuphi ubude bomugqa obufanele?
Lapho unyathela maphakathi nentambo ngonyawo olulodwa, sebenzisa ubude isibambo esicishe sibe eduze kwamakhwapha njengendinganiso yokuqala bese usilungisa ngokuya ngobuchule bakho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola ubude bomugqa nendawo ezungezile
Nyathela phakathi nendawo yentambo ukuze uhlole ubude besibambo futhi ulungise ubude. Qinisekisa ukuthi akukho lutho ngaphezu kwekhanda lakho, ngaphambili noma ngemuva okungathinta intambo.
- 2
Namathisela indololwane bese uphendukisa ngesandla
Yehlisa amahlombe akho futhi ugcine izindololwane zakho ziseduze nezimbambo zakho. Thumela intambo ukusuka emuva ukuya phambili kuyindingilizi encane ezungeze isihlakala sakho kunokuba unqamule ingalo yakho yonke.
- 3
Gxumela phansi lapho intambo isezinyaweni zakho
Phusha phansi phambi kwezinyawo zakho bese ugxuma kuphela lapho kudingeka khona. Hlala ngokuthula kuzo zombili izinyawo, usebenzisa kahle amaqakala namadolo.
- 4
Khulisa isigqi ngokuphinda izigaba ezimfushane
Yenza imizuzwana eyi-10 kuye kwengama-20, bese uphumula ngokwanele bese uqala futhi. Uma wehluleka, ungagxumi ngokushesha futhi usethe kabusha isimo sakho.
TURN FROM THE WRISTS
Izandla kufanele zihlale eduze kwe-pelvis ukugcina isikhungo sokujikeleza nobude bentambo
Uma izandla zakho zelulelwe ngaphandle noma phezulu, intambo iba mfishane futhi ivame ukubambeka ezinyaweni zakho. Gcina izindololwane zakho ziseduze nomzimba wakho.
Lalela umsindo weyunithi yezinhlamvu futhi uthole isigqi esiqinile sokugxuma okukodwa ngokuphenduka ngakunye.
Iphuzu elibalulekile: Ikhono lokusebenzisa ngokushesha: “Izihlakala ezincane, ukugxuma okuphansi, ukuhlala phansi”
BUILD TENDON TOLERANCE
Ngisho noma i-cardio yakho ilungile, amathole akho kanye nemisipha ye-Achilles ingase ijwayelane kancane.
Kusukela ngeviki lokuqala, gwema ukwenza amasethi amade aqhubekayo futhi usebenzise izikhawu ezimfushane zomsebenzi/zokuphumula.
Uma ukuqina kwe-tendon ye-Achilles noma ubuhlungu bendawo bukhuphuka ngakusasa ekuseni, nciphisa inani eliphelele lokugxuma.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Gxumela phezulu ngokuguqa amadolo akho
- Lokho okubonayo
- Ngaso sonke isikhathi, unyawo luphakama kakhulu futhi umsindo wokufika uba phezulu.
- Imbangela engaba khona
- Ulayini mude kakhulu noma uzama ukuwugwema ngobude esikhundleni sesikhathi.
- Indlela yokulungisa
- Qhathanisa ubude bezintambo zakho futhi uzilolonge kuphela ubude obudingayo ngokugxuma okuphansi kwe-pogo ngaphandle kwentambo.
Dweba indilinga enkulu ngengalo yakho yonke
- Lokho okubonayo
- Amahlombe akhathala ngokushesha futhi izandla zisuka kude nomzimba.
- Imbangela engaba khona
- Sebenzisa ihlombe esikhundleni sokuzungezisa isihlakala.
- Indlela yokulungisa
- Gcina izindololwane zakho zibhekene nezimbambo zakho futhi unyakazise izihlakala zakho kuphela emibuthanweni emincane.
Ukuphindaphinda okweqile ezitezi eziqinile
- Lokho okubonayo
- Ubuhlungu bethole, i-shin, kanye ne-Achilles tendon buyakhula.
- Imbangela engaba khona
- Ivolumu yokugxuma engaphezulu kanye neviki yeqe umthamo wokutakula.
- Indlela yokulungisa
- Sebenzisa amasoli erabha noma amapulangwe namateku bese wehla kancane kancane futhi wandise isikhathi esiphelele.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuqeqeshwa Kwesikhashana
Khulisa ukusetshenziswa kwekhalori ngokusebenza kahle ngokuphinda ukuqina okuphezulu nokuphansi.
Ukwenyuka kwesikhathi nokumelana
Qinisa amandla akho ngokwandisa isikhathi sokusebenza noma ukukhulisa izinga lokumelana nomshini.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala ngemijikelezo emi-5 kuye kweyi-10 yemizuzwana eyi-10 kuye kwengama-30 yomsebenzi kanye nemizuzwana engama-30 kuye kwengama-60 yokuphumula. Khulisa isamba ngokusekelwe ekufikeni okuthulile kanye nempendulo yezicubu ngosuku olulandelayo kunenombolo yokwehluleka.
Imvamisa
3 kuya ku-5 izikhathi ngeviki
Uma inhloso yakho kuwukulahlekelwa ngamafutha omzimba, kubalulekile ukukwenza njalo.
Ivolumu
20~40 imizuzu
Khulisa kancane isikhathi ngokwezinga lakho lokufaneleka.
- Yenza lokhu ngenkathi uphuza amanzi amaningi.
- Vikela amalunga akho ngokunwebeka okukhanyayo ngaphambi nangemuva kokuzivocavoca.
Imibuzo evame ukubuzwa
Ngingakwazi ukweqa intambo nsuku zonke?
Kuncike ekuzivumelaniseni nenhlangano kanye nezinga lomsebenzi okhona. Abaqalayo, thatha usuku lokuphumula futhi uhlole impendulo yenkonyane yakho kanye ne-Achilles tendon ngosuku olulandelayo.
Uma ngiqhubeka nokukhubeka, kufanele ngigxumele phezulu?
Indawo yesandla, isikhathi sesihlakala nobude bentambo ngokuvamile kufanele kuhlolwe kuqala. Kuyafaneleka ukugxuma kuphela lapho kudingeka.
