TUCK JUMP
I-Tuck jump akuwona umsebenzi lapho uqhulula khona amadolo akho esifubeni sakho, kodwa ukunyakaza kwamandla lapho uqala ukuntanta ubheke phezulu bese udonsa amadolo akho emoyeni ukuze ulungiselele ukuhlala.
I-Tuck jumps kuwumsebenzi we-plyometric oqinile ohlanganisa ukudonsa amadolo akho ubheke ku-torso yakho phezulu lapho ugxuma. Ukusonga umzimba wakho noma ukunweba amadolo akho sekwephuzile ngaphambi kokusuka kuzokwehlisa ubude bakho futhi kunciphise isikhathi sakho sokufika. Qala ngokuba ngumpetha kokufika okuthulile kokugxuma kwe-squat kuqala, ume kancane ngemva kwe-rep ngayinye ukuze usethe kabusha ifomu lakho.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus, amathole
- Imisipha esekelayo
- Imisipha, i-iliopsoas, i-core, i-ankle stabilizers
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukugxuma okuqondile kanye nokudonsa kwamadolo amaphakathi nomoya
Ingabe amadolo akho kufanele athinte isifuba sakho?
No. Udinga kuphela ukudonsa ngaphakathi kwebanga eligcina ukweqa okuqondile kanye nokufika phansi okuphephile. Ungasongi i-torso yakho uhlose ukuthintana.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukunquma Isikhala Esime mpo kanye nendawo yokufika
Sula phezulu nezithiyo ezizungezile bese ukhetha indawo engasheleli, eqinile. Qala ngokuphindaphinda okuphansi ngokukhathala okuncane.
- 2
Ukusuka okuqondile kusukela ekwehleni okufushane
Thumela izingalo zakho emuva bese ugobisa kafushane amadolo akho namajoyinti e-hip, bese ushwiba izingalo zakho phezulu bese uqondisa ngokushesha amaqakala akho, amadolo, namalunga enyonga.
- 3
Ukudonsa amadolo phezulu emoyeni
Ngemva kokuvuka komzimba, qinisa isisu bese udonsa amadolo womabili uwabhekise esifubeni. Ungagxili isifuba sakho kude kakhulu emadolweni akho, kodwa gcina i-torso yakho isikhathi eside ngangokunokwenzeka.
- 4
Beka izinyawo zakho phansi ukuze uhlale ngokuthula futhi ume
Ngemva kwesiqongo, qondisa amadolo akho bese uletha izinyawo zakho phansi. Finyelela ngonyawo lwakho oluphakathi nendawo, ubambe ukushaqeka ngamajoyinti akho amathathu, ume imizuzwana engu-1 ukuya kwemi-2, bese uqala ukuphindaphinda okulandelayo.
JUMP, THEN TUCK
Ukudonsa kwamadolo kuqala emoyeni ngemuva kokudala ukusuka
Uma ugoqa i-torso yakho ngaphambi kokushiya phansi, isandiso sakho esiphindwe kathathu ngeke siphele futhi ukugxuma kwakho kuzoba ngaphansi. Okokuqala, nweba uqonde phezulu njengokungathi ukhula kakhulu.
Donsela phezulu kancane phezulu bese wehlisa unyawo lwakho futhi ngaphambi kokuhlala ukuze unikeze amadolo nezinqulu isikhathi sokushaqeka.
Iphuzu elibalulekile: Indlela ozoyisebenzisa ngaso leso sikhathi: “Okokuqala, ntanta phezulu, donsa, bese wehlisa izinyawo zakho uye emhlabathini.”
QUALITY REPS
Ukusuka okufanayo kanye nokufika kokuphindaphinda ngakunye kubaluleke kakhulu kunobude bamadolo
Uma ukhathele, amadolo akho awaphakamisi kangako, ukuhlalisa kwakho kuzwakala kakhulu, futhi izinyawo zakho ziyahlukana. Kulesi simo, qedela isethi ngaphandle kokuqedela inombolo yezimpinda.
Kulula ukuhlola amaphutha okufika ngendlela yokumisa konke ukuphindaphinda kunokubhampa okuqhubekayo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Songa umzimba ophezulu ngaphambi kokusuka
- Lokho okubonayo
- Ukweqa kuphansi futhi isifuba sehla siye emadolweni kuqala.
- Imbangela engaba khona
- Ukuphakama kwamadolo okubekwe phambili ngaphezu kokuphonswa okuqondile.
- Indlela yokulungisa
- Buyela emuva ekugxumeni kwe-squat bese uvele wengeze umnyakazo omncane we-tuck ngemva kokusuka okuphelele.
Ukwehluleka ukubeka unyawo ngaphambi kokufika
- Lokho okubonayo
- Ukuwela endaweni ye-squat, umsindo wokufika kanye nomthelela omkhulu.
- Imbangela engaba khona
- Ubambe i-tuck emaphakathi nomoya isikhathi eside kakhulu noma wadonsa amadolo akho kude kakhulu ukuze uthole ukuphakama kwakho kwamanje kokugxuma.
- Indlela yokulungisa
- Yehlisa ukudonsa kwedolo lakho futhi ulethe ngokushesha izinyawo zakho phansi ngokushesha ngemva kokuphezulu.
Ukuzibopha ngokuqhubekayo ngenkathi ukhathele
- Lokho okubonayo
- Ngokuphindaphinda ngakunye, ukuphakama kwedolo kuyehla futhi unyawo nedolo kuyaphazamiseka.
- Imbangela engaba khona
- Ukuzivocavoca kwamandla kwenziwa kumasethi omkhawulo we-cardiorespiratory.
- Indlela yokulungisa
- Sebenzisa amasethi amafushane okuphindaphinda okungu-3 kuya ku-5 ngokuphumula okuningi, bese usetha kabusha ngemva kokuphindaphinda ngakunye.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Squat Jump neStick
Funda ukusuka okuqondile nokuhlala umile.
I-Low Knee Drive Jump
Donsela amadolo akho kancane bese wehlisa izinyawo zakho ngokushesha.
Ukugxuma komhlathi owodwa
Ifika ime ngokuphelele ngemva kokufika endaweni ngayinye.
Ukugxuma kwesilevu okuqhubekayo
Engeza ukuphendula kuphela uma ikhwalithi yokuphinda eyodwa yanele.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Faka okusha ngemva kokufudumala futhi uqedele ngaphambi kokulahlekelwa ubude nokufika. Ikhwalithi ephezulu, amasethi amancane angcono kunokwenza ukuphindaphinda okuningi ngokuqeqeshwa kwe-cardiorespiratory.
Bala Izikhathi ze-
3-6
Setha kabusha ngemva kokufika ngakunye okuphindaphindiwe
Isethi
3–5 amasethi
90–180 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1-2 izikhathi ngeviki
Ukufingqa ngezinye izibalo zothintana naye gxuma
- Khulisa izimpinda kuphela lapho ukuphakama okuqondile nokufika okuthulile kugcinwa.
- Uma usuka ezinyaweni zakho sekwephuzile noma amadolo akho exega, qeda isethi ngokushesha.
- Ungakwenzi ukugxuma okulandelanayo ngaphambi kokuba ube nekhono ekugxumeni kwe-squat okulawulwayo.
Imibuzo evame ukubuzwa
Ingabe iyasebenza uma yenziwa ngokulandelana okusheshayo?
Ngiyawuthanda umbono wokuthi uqale wenze impinda eyodwa bese uyayeka. Sebenzisa izimpinda eziqhubekayo kuphela uma ukuhla nokuphakama kuzinzile.
Ngingakwazi ukuyifaka kuma-burpees?
Kungenzeka, kodwa kungase kukhulise ukukhathala futhi kunciphise izinga lokufika. Uma amandla kuwumgomo wakho, yenza ama-tuck jump ngamasethi ahlukene, amafushane.
