Uyenza njani iMilenze yokutsiba

Umxholo

• Uyenza njani indawo yokutsiba
• Iingcebiso zokwenza indawo yokutsiba
• Ezinye iindlela zokutsiba iinyanga
• Nyathela phambili nasemva
• Zama ukuhamba ngamaphaphu
• Sebenzisa imitya yokumiswa kwe-TRX
• Ukongeza kwiimpumlo zokutsiba
• Ukuzivocavoca ukudibanisa ne-lunge yokutsiba
• Ukuthatha

Imilenze eyomeleleyo, ecekeceke yinjongo yeembaleki ezininzi kunye nejim-goers Ngelixa imithambo yemveli enje nge squats kunye ne-deadlifts yenza ukubonakala kokuzilolonga umzimba okuncinci, kukho ezinye iindlela zokuzilolonga ezijolise kwimisipha yomlenze onokuyongeza kulungelelwaniso.

Amaphaphu okutsiba ngumzimba omncinci wokuzilolonga owonyusa amandla kunye nobunzima bomda osisiseko ngokongeza ukutsiba. Ukongezwa kwe-plyometric jump akunceli mngeni kuphela kwi-quads, hamstrings, glutes, hip flexors, kunye namathole, kodwa iphinde ifumane inkqubo yakho yentliziyo. Oku kunika ukubetha kwentliziyo yakho kwaye kukunceda utshise iikhalori ezingaphezulu.

Ke, ukuba ulungele ukwahluka okuqhubela phambili kwendawo yokuhambahamba, unokufuna ukunika ilinge yokutsiba ukuzama.

Uyenza njani indawo yokutsiba

Ukubanakho ukwenza umthambo we-lump jump ngempumelelo kuxhomekeke ekubeni ungagcina ifom yakho ngokungqongqo kangakanani na, nokuba ungagudileyo kangakanani na xa unokwenza utshintsho, kunye nendlela onobulali ngayo umhlaba.

Nanga amanyathelo wokwenza umthambo wokutsiba ngokufanelekileyo, ngokukhuselekileyo nangokufanelekileyo.

Ngaphambi kokuqala, qiniseka ukuba unendawo enkulu ngokwaneleyo yokwenza intshukumo. Kananjalo jonga ukuhambisa iibhentshi kunye nezinye izixhobo ngaphandle kwendlela.

1. Yima ngeenyawo ububanzi bamagxa, kunye nomxholo oyintloko wakho.
2. Thatha inyathelo elikhulu uye phambili ngomlenze wakho wasekunene. Gcina iingalo zakho ecaleni kwakho.
3. Shift ubunzima bakho phambili ngalo mlenze, ke isithende sakho sichukumisa umgangatho kuqala. Emva koko wehlise umzimba wakho de umlenze wangaphambili uhambelane nomgangatho. Esi sikhundla sisezantsi.
4. Tsiba phezulu, ngokukhawuleza utshintshe indawo yeenyawo zakho ngelixa uphakathi komoya ukuze umlenze wakho wasekunene ubuyele emva kwakho kwaye umlenze wakho wasekhohlo uye phambili. Ukukunceda uhambe ngokukhawuleza, qhubekisela iingalo zakho emoyeni ngelixesha utsibayo.
5. Ngomnene umhlaba ubuyele phantsi kwindawo efanelekileyo yokuhamba kunye nomlenze ochaseneyo ngaphambili.
6. Phinda le patheni yentshukumo, utshintshe imilenze kutsiba ngalunye, malunga nexesha elifunwayo okanye ukuphindwaphindwa. Abaqalayo kufuneka bajonge ukubuyela kwi-5 ukuya kwi-10 kumlenze ngamnye okanye kwimizuzwana engama-30. Njengoko oku kuya kuba lula, sebenza indlela yakho ukuya kwimizuzwana engama-60 yamaphaphu aqhubekayo okutsiba.

Iingcebiso zokwenza indawo yokutsiba

Indawo yokutsiba kukuhamba phambili. Nokuba unqanaba eliphezulu lokuqina, usafuna ukuhoya yonke intshukumo eyenza lo msebenzi. Kwaye oku, kufuna amandla, ukulinganisela, kunye nokukhawuleza ukwenza.

Unoko engqondweni, Nazi ezinye iingcebiso zokukunceda ngempumelelo kwaye wenze ngokukhuselekileyo indawo yokutsiba.

1. Kuba i-lunge yokutsiba kukuqhubela phambili, kuya kufuneka kuqala ube nakho ukubamba ilunge esisiseko. Ukuba awukhululekanga ukwenza i-lunge yokuhamba okanye unemibuzo malunga nefom yakho, cela ingcali yomzimba ukuba ikubukele xa usenza intshukumo ngaphambi kokuba udlulele kwindawo yokutsiba.
2. Kuphephe ukufika kakhulu. Ewe, le yintshukumo yokuqhushumba, kodwa awufuni ukubetha umhlaba kakhulu. Ukuba uhla nzima kakhulu, hlala umva kwindlela ophakame ngayo ukutsiba okanye ukunciphisa indlela omile ngayo, kwaye ujonge kumhlaba othambileyo.
3. Ukuba uziva ungonwabanga emzimbeni wakho osezantsi, ngakumbi amadolo, yeka umthambo kwaye ujonge ifom yakho. Ukuba iintlungu ziyaqhubeka, cela umqeqeshi ukuba avavanye ukuma kwakho. Lo msebenzi awukhuthazwa kubantu abaneengxaki zedolo okanye i-hip.
4. Gcina i-torso yakho ithe tye ngesifuba sakho ubude kunye nesikwere eludongeni oluphambi kwakho. Oku kuyakukugcina ukugoba phambili kwaye ujikeleze umzimba wakho ongasentla. Xa utsibela, cinga ngokwakho, "ngqo phezulu kwaye ngqo ezantsi."
5. Nje ukuba ukhululeke ngokuhamba, zama ukuchitha ixesha elincinci kangangoko emhlabeni. Ukuhamba ngesantya esikhawulezileyo sisitshixo sokwenza lo msebenzi we-plyometric.

Ezinye iindlela zokutsiba iinyanga

Ukuba awuyithandi indawo yokutsiba, kukho izinto ezilula onokuzenza onokulinganisa indlela efanayo yokuhamba.

Nyathela phambili nasemva

Yenza indawo yokuma phambili kunye nokuguqula umva. Qala ngokuma ngeenyawo ububanzi bamagxa. Yiya phambili ngonyawo lwasekunene, ugoba zombini idolo lasekunene nelasekhohlo ukuya kwiidigri ezingama-90. Buyela umva kwindawo yokuma kwaye uphinde kwelinye icala. Emva koko, buyela umva kwindawo eyahlukileyo emlenzeni ngamnye.

Zama ukuhamba ngamaphaphu

Thatha intshukumo ukusuka kwibala elingaphambili kwaye uligqithisele kwindawo ehambahambayo, utshintshe umlenze wasekunene nomlenze wasekhohlo. Hamba uye phambili wenze imiphunga eli-10 kumlenze ngamnye.

Sebenzisa imitya yokumiswa kwe-TRX

Ukuba unako ukufikelela kwisixhobo sokumiswa kwe-TRX, zama ukwenza imiphunga yokuxhuma ngelixa ubambe imitya. Oku kuya kukunceda ugcine ibhalansi kunye nokuma komzimba nkqo ngelixa ufunda indlela yokwenza icandelo lokutsiba lomthambo.

Ukongeza kwiimpumlo zokutsiba

Xa sele ukulungele ukunyusa amandla okutsiba kwemiphunga, cinga ukuzama enye yezi nguqulelo:

• Isuperset yokutsiba kweempumlo ngomthambo womzimba obunzima njengama squats okanye umatshini wokushicilela umlenze.
• Yenza indawo yokutsiba ene-torso twist. Qala kwisikhundla sokuxhuma, kodwa xa ufika emhlabeni, sebenzisa ingundoqo yakho ukuguqula umzimba wakho ngakwesokudla. Phinda kwelinye icala.
• Yandisa inani lexesha owenza ngalo iseti yokutsiba kwemiphunga.
• Yandisa ubunzima kunye nobunzima ngokutsiba ngokukhawuleza okanye ngaphezulu.

Ukuzivocavoca ukudibanisa ne-lunge yokutsiba

Nje ukuba uziqhelanise ngokwakho kwaye uzive unentembelo malunga nefom yakho, lixesha lokuba uyongeze ekusebenzeni kwakho. Eyona ndlela ilula yokubandakanya indawo yokutsiba kukuyifaka kumhla womzimba ongezantsi.

Ukuba uqhele ukwenza imiphunga emileyo, tshintsha abo baphume kwindawo yokutsiba okungenani usuku olunye ngeveki. Unokudibanisa le ntshukumo kunye ne-squats, i-deadlifts, i-press yomlenze, okanye i-curls hamstring.

Umqali kumanqanaba aphakathi kufuneka enze indawo yokutsiba eyedwa ngekhefu lokuphumla elinemizuzwana engama-30 emva kweseti nganye. Amanqanaba aqhubele phambili anokubeka indawo yokutsiba ngeseti yokukhanya, oomatshini bokushicilela imilenze, okanye imithambo yokuqhusheka.

Ukuthatha

Ukuba namandla, ibhalansi, kunye nokuqina komzimba ukwenza i-lunge yokutsiba ngokuchanekileyo akukho lula. Kungenxa yoko le nto kubalulekile ukuba ubenolwazi lwe-lunge esisiseko kuqala.

Nje ukuba uzive uzithembile ngokukhupha phambili ukuya phambili kunye nokubuyisa umva, lixesha lokuba uzicel 'umngeni ngokongeza i-lunge yokutsiba kulungelelwaniso lwakho lomthambo womzimba osezantsi.