Ukuzilolonga kunye neengcebiso zokukunceda utsibe phezulu

Umxholo

• Ukuzivocavoca ukuzama
• 1. Ukutsiba iijack
• Indlela yokwenza:
• 2. Ukufa komlenze omnye ngokutsiba
• Indlela yokwenza:
• 3. IiBurpees
• Indlela yokwenza:
• 4. Phambili ukutsiba okulinganayo
• Indlela yokwenza:
• 5. squat uyaxhuma
• Indlela yokwenza:
• 6. Ukuphindaphinda
• Iingcebiso zokuphucula ukutsiba nkqo
• Ezinye iindlela zokuhlala zikwimo
• Uza kuthetha nini nepro
• Umgca wezantsi

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Ukufunda ukutsiba phezulu kunokuphucula ukusebenza kwakho kwimisebenzi efana nebhasikithi, ivolibholi, kunye nomkhondo kunye nomhlaba. Uyakufumana amandla, ibhalansi kunye nokuqina, okunokukunceda konke ukuhamba kwakho-kokubini okusebenzayo kunye nembaleki.

Zininzi iindlela zokuzilolonga onokuzenza ukwandisa ukuphakama kokutsiba kwakho nkqo. Qhubeka nokufunda imiyalelo yendlela yokwenza ngokuchanekileyo kunye neengcebiso zokukunceda utsibe ngaphezulu, kunye neendlela ezongezelelekileyo zokuba ulungele.

Ukuzivocavoca ukuzama

Nazi iindlela zokuzilolonga kunye neengcebiso ezinokukunceda ukuphucula ukutsiba kwakho nkqo. Ukubona olona phuculo, yenza le mithambo ngokungaguquguqukiyo. Zama ukubona ukuba zeziphi ezikunika ezona ziphumo zihle.

1. Ukutsiba iijack

Ukutsiba iijacks luhlobo lomthambo weplyometric onokukunceda utsibe ngaphezulu ngokwakha amandla asezantsi omzimba. Bakwaphakamisa izinga lokubetha kwentliziyo yakho ngelixa behambisa umzimba wakho kwindiza yesiqhelo yokuhamba.

Lo msebenzi uluncedo ekuphuculeni intsebenzo kwimisebenzi efuna ukuba uhambe ngokukhawuleza kumacala ahlukeneyo.

Indlela yokwenza:

1. Yima ngeenyawo zakho ububanzi benyonga ngaphandle neengalo zakho ecaleni komzimba wakho.
2. Xhuma uye usasaze iinyawo zakho ngaphandle.
3. Kwangelo xesha, phakamisa iingalo zakho ngaphezulu ukuzisa iintende zezandla zakho phantse zonke.
4. Buyela umva kwindawo yokuqala.
5. Yenza iiseti ezi-2 ukuya kwezi-10 ukuya kwezi-20.

2. Ukufa komlenze omnye ngokutsiba

Lo msebenzi uqhubela phambili wakha uzinzo njengoko usithi gqi ngokudubula usebenzisa umlenze omnye ngexesha. Ukuba le ntshukumo inzima kakhulu, qala ngokuzama ukwenza i-plyo reverse lunge ngokutsiba.

Indlela yokwenza:

1. Ukuma, yandisa unyawo lwakho lwasekunene emva kwakho. Ukuba kunokwenzeka, gcina unyawo lwakho lungachukumisi umgangatho.
2. Yama phambili kwaye ulungelelanise i-torso yakho ukuze ihambelane nomgangatho.
3. Yandisa isandla sakho sasekunene ezantsi emgangathweni.
4. Phakamisa unyawo lwakho lwasekunene emva kwakho ukunyusa ukuphakama.
5. Ngokuxhamlayo gxuma uqonde, uphakamise unyawo lwakho lwasekhohlo.
6. Kwangelo xesha, phakamisa idolo lasekunene phambi kwakho kwaye wandise ingalo yakho yasekhohlo ngaphezulu.
7. Buyela kwindawo yokuqala.
8. Yenza iiseti ezi-2 ukuya kwezi-3 ukuya kwezi-10 kwicala ngalinye.

3. IiBurpees

Ukuzivocavoca kwakha amandla, unyamezelo, kunye nokuqina komzimba. Iiburpe zisebenza kuwo wonke umzimba, zikunike amandla okutsiba ngokudubula. Ukuba ungathanda ukubenza lula okanye bube nzima ngakumbi, ungazama ngokwahluka kwe-burpee.

Indlela yokwenza:

1. Yima ngeenyawo zakho ububanzi bamagxa, emva koko ulahle isinqe sakho umva kwaye wehle kwisithuba se squat.
2. Cinezela iintende zakho phantsi phambi kwakho, ngaphakathi kweenyawo zakho nje.
3. Tsiba, uhambe, okanye inyathelo zombini iinyawo ubuyele kwiplanga ephezulu.
4. Yenza i-pushup.
5. Tsibela, hamba, okanye nyathela zombini iinyawo uye phambili kwizandla zakho ude ubuyele kwi-squat.
6. Ngokugqithisileyo tsiba phezulu kwaye wandise iingalo zakho ngaphezulu.
7. Yenza iiseti eziyi-1-2 ze-10-reps.

4. Phambili ukutsiba okulinganayo

Lo msebenzi ujolise kwingcambu yakho, emathangeni nasemathangeni. Phambili ukutsiba okulinganayo kukuvumela ukuba uziqhelanise nokutsiba uye phambili nangaphezulu. Ukomeleza lo msebenzi, yenza ukutsiba okulandelayo ngokukhawuleza xa ufika emhlabeni kunokuba ubuyele kwindawo yokuqala.

Indlela yokwenza:

1. Yima iinyawo zakho ngqo phantsi kwethanga lakho neengalo zakho ecaleni komzimba wakho.
2. Yenza ingundoqo yakho ngelixa udweba amahlombe akho ngapha nangapha.
3. Yiyeke inyonga yakho umva kwaye isihle kwindawo ye squat.
4. Gcina iingqiniba zakho nkqo njengoko usolula iingalo zakho emva kwakho.
5. Tsibela phambili, tyhala ngeenyawo zakho kwaye ulungelelanise imilenze yakho. Kwangelo xesha, yandisa iingalo zakho ngaphezulu.
6. Tsala imilenze yakho uye phambili nanjengoko ufika emhlabeni. Ukunciphisa ifuthe, goba amadolo akho kunye nehenjisi okhalweni lwakho phambili kancinci, ukwehla kwisithuba se squat. Gcina ujonge kwindawo yakho yokufika.
7. Nje ukuba ufike emhlabeni, yima ubuyela kwindawo yokuqala.
8. Yenza ii-reps ezininzi kangangoko unakho kwifom efanelekileyo.

5. squat uyaxhuma

Kulo msebenzi, uya kusebenzisa amandla omzimba wakho, ihips, kunye nemilenze ukutsiba ngokudubula. Nje ukuba ubenolwazi lokutsiba squat kwaye ukulungele ukuwuthatha ukuya kwinqanaba elilandelayo, unokwenza ubunzima bokutsiba kwe-squat usebenzisa i-barbell, i-bar bar, okanye i-dumbbells.

Indlela yokwenza:

1. Yima ngeenyawo zakho ububanzi benyonga ngaphandle neengalo zakho ecaleni komzimba wakho.
2. Zoba amagxa kunye namagxa egxalaba ezantsi.
3. Yenza umxholo wakho ukuze ugcine umva wakho osezantsi ngokuthe tye. Gcina amadolo akho egobile.
4. Cothisa isinqe sakho kancinci kancinci kwaye ubuye umva kwisithuba se squat de izithende zakho ziphantse ziphakamise emgangathweni.
5. Jinga phambili kancinci esinqeni sakho ukuze ugcine umqolo wakho uthe nkqo.
6. Misa okomzuzwana kwindawo esezantsi.
7. Ngokuxhamlayo xhuma phezulu ngamaqatha akho, emadolweni, nasezinqeni ngaxeshanye.
8. Ngelixa usemoyeni, zoba amadolo akho phezulu kwisifuba sakho.
9. Umhlaba ngobunono kangangoko embindini wonyawo lwakho ngaphambi kokuba ubuyisele ubunzima bakho kwizithende zakho. Ukukunceda ekufuneni ifuthe, hambisa inyonga yakho umva usehla njengoko usihla emhlabeni.
10. Yenza iiseti ezi-2 ukuya kwezi-6 ukuya kwezi-12.

6. Ukuphindaphinda

Ukuphindaphinda uhlobo oluthile lokuzivocavoca olwenziwa kwi-mini-trampoline. Yindlela elungileyo yokufumana imvakalelo yokutsiba kunye nokuba semoyeni ngelixa ubeka uxinzelelo kumalungu akho.

Unokuzama ukuzivocavoca ngeendlela ezininzi xa unomdla ekuphindiseni. Unokuchitha imizuzu embalwa kuhlobo ngalunye okanye ujonge umthambo omnye ixesha elide. Unokuzama:

• Ukubaleka. Qala ngejog elula ukuze ukhululeke kwi-trampoline. Ungawugcina umqolo wakho uthe nkqo okanye uncike umva umncinci ngelixa uphakamisa amadolo. Qala ngokuphakamisa amadolo akho kuphela iisentimitha ezimbalwa. Njengoko uqhubekeka, phakamisa amadolo akho abe phezulu njengasesinqeni okanye esifubeni.
• Izikhewu. Imizuzwana engama-20, tsibela phezulu phezulu phantsi nangaphantsi, okanye macala, okanye jack jump. Emva koko, phumla okanye utsibe kancinci imizuzwana eli-10. Yenza ubuncinci amaxesha asixhenxe. Ngokuthe ngcembe landise ixesha lesigaba somsebenzi ukuya kumzuzu okanye ngaphezulu.

Iingcebiso zokuphucula ukutsiba nkqo

Nazi izikhombisi ezimbalwa zokukunceda utsibe ngaphezulu:

• Fudumeza umzimba wakho ngaphambi kokwenza umthambo wokutsiba.
• Kwimithambo nganye, gcwalisa ifom yakho ngaphambi kokunyusa ukuphakama kokutsiba kwakho.
• Gcina ukugoba okuncinci emadolweni akho.
• Mhlaba ngokuthambileyo nangobulali. Ukuba impembelelo yokumisa ibeka uxinzelelo emzimbeni wakho, beka iithayile amagwebu okanye imiqamelo phantsi kwakho.
• Sebenzisa umfutho wokujija kwengalo yakho ukunceda ukutsala umzimba wakho uphakame.
• Xa utsibela kwaye uhla, gcina iinyawo zakho kwinqanaba elifanayo.
• Xa ufika emhlabeni, soloko usasaza ubunzima bakho ngokulinganayo phakathi kwamacala omabini omzimba wakho.

Ezinye iindlela zokuhlala zikwimo

Ukongeza kwimithambo yokutsiba, yenza uqeqesho lwe-cardiovascular and nguvu ukuba ube yinxalenye yenkqubo yakho yokomelela komzimba ngokubandakanya ezi ntlobo zeeseshoni zoqeqesho kwinkqubo yakho yeveki.

Ukomelela kweCardio kukhuthaza impilo yonke kwaye kwenza imisebenzi yemihla ngemihla ibe lula Kwaye kunciphisa amanqanaba oxinzelelo, kukonyusa ukusebenza kwengqondo, kwaye kuphucule ukujikeleza.

Ukwakha amandla emisipha kunika amandla ngakumbi kuyo yonke intshukumo yakho. Inokukunceda ukulawula ukukhathazeka okungapheliyo kwezempilo, ukomeleza amathambo akho, kunye nokuphucula umgangatho wobomi.

Ukuphucula ukusebenza kwakho kunye nokuhamba ngokukhululeka okukhulu, yenza umthambo wokuhamba ngokudibeneyo, nokuba uwedwa okanye ufudumale kuqeqesho lwakho. Oku kolula okunamandla kuya kukunceda ukuba uphucule amandla kunye nokuguquguquka, okunesiphumo esihle kuluhlu lwakho lokuhamba. Oku kunokunceda ekuphuculeni ukuphakama kwakho kunye nesantya ngelixa unciphisa iintlungu.

Uza kuthetha nini nepro

Thetha neengcali zomzimba okanye umqeqeshi ukuba umtsha ukuba uzilolonge okanye ufuna isikhokelo esongezelelweyo xa uhlangabezana neenjongo zakho zokomelela komzimba. Umqeqeshi buqu unokuba luncedo ukuba unayo nayiphi na inkxalabo yezempilo okanye ukonzakala okunokuchaphazela amandla akho okomelela. Oku kunokubandakanya ukuxhalaba kwe-hip, idolo, okanye i-ankle.

Ingcali inokuthatha isigqibo sokuba yeyiphi eyona mithambo ilungele wena. Baya kwenza isiqhelo sesiko ngokusekelwe kwinqanaba lakho lokuqina kunye neenjongo. Kubalulekile ukuba ufunde indlela yokwenza imithambo yokuxhuma ngokuchanekileyo nangokukhuselekileyo.

Olunye uqeqesho lokuxhuma lunefuthe eliphezulu, kwaye banokubakho koxinzelelo okanye ukonzakalisa umzimba wakho. Umqeqeshi wakho unokukunceda uguqule nayiphi na imithambo enzima, akunike ingxelo eyakhayo, kwaye akufundise ifom efanelekileyo.

Umgca wezantsi

Le mithambo kunye neengcebiso zinokukunceda utsibe ngaphezulu ngelixa uphucula uzinzo, amandla kunye nobuchule.

Ukongeza kuqeqesho lokutsiba, faka iiseshoni zecardio kunye namandla kuqeqesho lwakho lweveki. Zama ukwenza ubuncinci imizuzu engama-30 yokuzilolonga ngokomzimba yonke imihla.

Ukufumana isibonelelo esikhulu, vumela umzimba wakho ixesha elaneleyo lokufumana kwakhona phakathi kokuzilolonga. Gcina umkhondo wenkqubela phambili yakho kwaye uguqule inkqubo yakho yoqeqesho ukuba kukho imfuneko.