Buza uMqeqeshi woSaziwayo: Ezona ngcebiso ziNgcono zoQeqesho lohlanga

Umxholo

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Q: Ndilungiselela isiqingatha semarathon. Yintoni endifanele ukuba ndiyayenza ukongeza ekubalekeni kwam ukuze ndihlale ndibhitye kwaye ndomelele kwaye ndikhusele ukwenzakala?

A: Ukukunceda ukukhusela ukulimala kunye nokuphucula ukusebenza kwakho ngosuku lomdyarho, kukho izinto ezine eziphambili ekufuneka uzenzile ngokudibeneyo nokusebenza kwakho:

1. Uqeqesho lwamandla omzimba opheleleyo. Yenza ixesha kwishedyuli yoqeqesho lweesibini ukuya kwisithathu iiseshoni zamandla omzimba ngeveki. Kumzimba ongezantsi, faka ubuncinci intshukumo enye (umlenze omnye) kuyo yonke indawo yokuziqhelanisa - ukwahlula isikwere, ukubuyisa umva, okanye iimpumlo zebhodi yesilayidi esecaleni ziyimizekelo emihle. Oku kuya kuqinisekisa ukuba usebenzela ukwakha amandla alinganayo kunye nozinzo kumacala omabini. Uqeqesho lwe-Unilateral (uqeqesho kwelinye icala lomzimba wakho ngexesha) ikwayindlela entle yokuchonga ukungalingani kwamandla kunye nokuzinza kwaye ekugqibeleni kunceda ukunciphisa nakuphi na ukusilela okukhoyo kwelinye icala.

2. Musa ukulibala ubuqaqawuli bakho. Zama ukubandakanya ubuncinane umthambo omnye owomeleza i-glutes yakho kuwo wonke umsebenzi (i-Romanian deadlifts okanye iibhulorho ze-hip). Isiphelo esinamandla sangasemva sinceda ukuthatha uxinzelelo kwi-hamstrings yakho ngelixa uqhuba ukuze bangawenzi wonke umsebenzi. Obu budlelwane buhambelanayo buza kunceda ukuphucula ukusebenza kwakho kunye nokunciphisa ukubanakho ukuphuhlisa nayiphi na imiba yokuphambuka.

3. Uqeqesho lozinzo olungundoqo. Umsebenzi ongundoqo wozinzo onjengamaplanga, amaplanga asecaleni, kunye/okanye ukukhutshwa kweBhola yaseSwitzerland yinxalenye ebalulekileyo yephazili yoqeqesho lomdyarho. Isiseko esomeleleyo sibaluleke kakhulu ngokubanzi, kodwa ngokuthe ngqo kumgama obalekayo, iya kubonelela ngesiseko esomelele ngakumbi kwiingalo nemilenze yakho ukuze uvelise amandla, kunye nokwenza ukuba uhlale umhle ngelixa ugijima.

4. Ukubuyisela kunye neendlela zokuvuselela. Ngomthamo wemayile oza kuyisebenzisa veki nganye, kukho amandla amakhulu okuphuhliswa kokulimala kwezicubu ezithambileyo, ngakumbi kumzimba ongezantsi. Izicubu ezithambileyo zibhekisa kwizakhiwo zomzimba ezidibanisa, imvulophu, inkxaso, kunye / okanye ukuhambisa izakhiwo ezijikeleze kuyo njengezihlunu, iintambo, kunye nemigqa. Kungcono ukuba uthabathe amanyathelo okuthintela oku kwenzakala ngokwenza izinto ezifana nokuqengqeleka ugwebu, umsebenzi wokushukuma, kunye nokolula okumileyo (uqeqesho lwasemva koqeqesho). Ngelixa kunokuba kubiza, unyango lokuthambisa sesinye isixhobo esikhulu ukuba unako ukulufumana.

Ngethamsanqa ngohlanga lwakho!

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