Xa sizimisele ukufumana imilo, sifuna ukufezekisa iinjongo zethu ngokukhawuleza. Zininzi iindlela zokunyusa ukusebenza koqeqesho lwethu njenge uloliwe unyuka izinyuko. Siza kunikezela esi sithuba sihlalutya izibonelelo kunye nezibonelelo esinokuzifumana kulo mkhuba ukuze siguqule imizimba yethu.
Ngaba uyafuna ukwazi zonke izibonelelo zoqeqesho ngokunyuka ngezinyuko? Kuya kufuneka ugcine ukufunda ukuze uzifunde 🙂
Imiqobo noqeqesho
Baninzi abantu abenza njalo ukubaleka yonke imihla. Ngumdlalo njengawo nawuphi na omnye. Ukubaleka yonke imihla kunika izibonelelo ezininzi kwimpilo yethu. Ingxaki enye evelayo xa ubaleka ujikeleza edolophini yile azikho ngokwaneleyo iiramp ukwenza umsebenzi. Ukunyuka kweenduli kukonyusa amandla nokunyamezela komzimba wethu. Ngokubeka umzimba wethu kumzamo omkhulu ixesha elide, siya kube simpompa igazi elininzi kwiimisipha kwaye, ke, ziya kuphuhla ngakumbi. Ikwaxhasa ukuphuculwa kwamandla emiphunga.
Ukuba iirampu azinyukanga ngokwaneleyo ukuba zibonise ukuxhathisa, izinyuko lukhetho olufanelekileyo. Eyona nto iphambili kuqeqesho ngokunyuka ngezinyuko kukuba inamandla okudibanisa zombini amandla e-aerobic kunye nomsebenzi weplyometric. Inokwenziwa kwimeko ekulula ukuyifumana nokugqunywa, ukuba imeko yezulu ayithandeki. Akukho nto ifunekayo kwaye isimahla.
Izibonelelo zoqeqesho ngokunyuka ngezinyuko
Kuluqeqesho olunokwenziwa ngeendlela ezahlukeneyo. Kuxhomekeke kugxilwe ofuna ukuyinika lona, ineentlobo ezahlukeneyo zamandla. Inokwenziwa ngendlela ethambileyo yokuqalisa okanye yokuqhubela phambili. Ikwayinto elungileyo ukuyenza ngamaxesha athile ukonyusa ukutshiswa kwamafutha.
Ukuthetha ngokubanzi, izibonelelo eziphambili ezifumaneka kulo mkhuba zezi:
- Imisipha iphuculwa ngokwandiswa kwamandla. Naluphi na uqeqesho lufuna amandla. Ngexesha lo msebenzi, izithintelo ezahlukeneyo zemisipha ziyenziwa ezisebenza kwiintlobo ezahlukeneyo zentshukumo. Xa ubaleka akufuneki usebenze ngamandla amakhulu, kodwa kufanele kubekho umsebenzi oxubeneyo phakathi kwamandla kunye nokuchasana ukufumana ukuphuculwa okungaphezulu kunye nokuphepha ukwenzakala okunokwenzeka.
- Iphucula umthamo wentliziyo. Ukwenza umsebenzi ogcinwe ngexesha kunye nobunzima obufanelekileyo, inkqubo yentliziyo iyasetyenzwa kwiseshoni nganye. Indlela elula kukudlala ngokubetha kunye nokubuyiselwa kwethu ngelixa sisenza iisekethe. Ngale ndlela siza kube silawula amandla esinawo okuphucula.
- Ukuphucula indlela yokusebenza. Ukuba sifuna ukufezekisa oku, kubalulekile ukuba siwenzile umsebenzi sigxile kakhulu kwindawo yomzimba ngalo lonke ixesha. Kuya kufuneka sinyuke kwizinyuko zimile nkqo, musa ukungxamela ukunyusa amadolo kwaye sisebenzise inyawo lonyawo kunye neetafile ze-Achilles kwaye silungelelanise ukuhamba kwemilenze kunye nentshukumo yengalo ebaxayo isenzo.
Izinto ezahlukeneyo zokuzilolonga
Ukuba lonke uqeqesho lwenziwa ngezikhokelo ezichanekileyo, olu qeqesho akufuneki ibangele ukwenzakala. Ngokuchasene noko, ibonelela ngezibonelelo ezininzi emzimbeni wethu kwaye kufuneka ithintele ukwenzakala okunjalo. Into ebalulekileyo ngalo msebenzi kukucwangcisa ngokufanelekileyo ukulandela iingcebiso ezisisiseko. Ayifanelanga ukwenziwa ukuba sineengxaki kwithenda (ngakumbi iiAchilles). Ubunzima kufuneka bonyuswe ngokuqhubekayo ukuze umzimba uqhubele phambili kwaye ungazenzakalisi.
Amanyathelo kufuneka ehliswe nganye nganye kwaye Sebenzisa ii-quadriceps ukukhusela ifuthe. Uqeqesho lwezitepsi lubandakanya uninzi lokwahluka kuxhomekeke kwinto ofuna ukusebenza kuyo. Siza kubona iiyantlukwano ezahlukeneyo zomsebenzi ofanayo.
Umsebenzi wamandla
Siyenza Iingqungquthela ezi-3 zokuphumla kwimizuzu emi-5 phakathi kwazo. Ukuhla ngezinyuko, sihamba kancinci ukubuyela kwindawo yokuqala. Uthotho ngalunye lunemithambo eyahlukeneyo:
Khwela amanyathelo ali-10:
- Ukuma ngeenyawo kunye ngaphandle kokuphumla.
- Ukubaleka.
- Ngonyawo oluthambileyo (5 ngasekhohlo kunye no-5 ngasekunene).
- Ukuma kunye, ukutsiba kabini ngababini (5 ukutsiba ngokupheleleyo).
- Ukubaleka.
- Iinyawo kunye, ukutsiba kabini ngababini ukumisa kwindawo eguqukayo yemizuzwana emi-2.
Umsebenzi wokumelana
Kulo msebenzi kubalulekile ukufumana ileli ixesha elide kangangoko kunokwenzeka. Ngale ndlela sinokuthi senze konke okusemandleni ethu. Kule meko, siza kwenza Iiseti ezi-4 zemizuzu emi-4 kwaye siya kungenisa ukunyuka okukhawulezileyo malunga namanyathelo angama-25 okanye angama-30 ngokubuyela kwindawo yokuqala kwindawo encinci. Olunye unyuko luyakuba kukhuphiswano kwaye olunye luzixhumaxhuma zeenyawo ngokudibeneyo, olunye lunokuqhwalela. Ukubuyela kwimeko yesiqhelo phakathi kwala manqaku kuya kuba yimizuzu emi-3.
Ukwahluka koqeqesho lwamanqanaba akunamkhawulo. Kuxhomekeka kakhulu kumthamo ngamnye, indawo ohlala kuyo kunye nezinyuko onokufikelela kuzo. Ukuba unqwenela, i-sprints encinci inokungeniswa ukugqiba zonke ii-2 okanye ezi-3 zokunyuka.
Loluphi olu hlobo lomthambo?
Nabani na angenza olu hlobo loqeqesho. Imfuno ekuphela kwayo kukuhlengahlengisa iinzame kumandla okuqala omntu ngamnye kunye nokulandela iingcebiso zomqeqeshi. Kuyimfuneko ukuba unike ingqalelo ekhethekileyo ukuba ungabinangxaki okanye ukonzakala okudala emadolweni okanye kwisithende se-Achilles ngenxa yokutyeba kakhulu. Yindlela yokuziphatha ekufuneka yenziwe ligcisa ngalinye lolu qeqesho ukuphucula kunye nenkqubela phambili.
Baninzi abantu abathi, emva kokufumana ubunzima bemisipha kwinqanaba levolumu, bakhethe ukuqeqesha ngokukhwela kwizinyuko ezinje umthambo wentliziyo kwinqanaba lokuchaza. Ukuze ungalahli izihlunu ezizuziweyo, zifinyeza amaxesha okunyuka kunye nokuwa, kodwa zinciphise ezinye. Ngale ndlela, emva kweseshoni yobunzima beyure enye, amafutha aya kusetyenziswa njengendawo yokugcina amandla. Ngokutya okuphezulu kwiprotein, izihlunu eziphezulu ezifunyenwe kwinqanaba elidlulileyo zinokugcinwa ukuze zingakhokeleli kwilahleko enokwenzeka.
Njengoko ubona, le mithambo iyahluka ukuze umzimba uqhubeke usebenza kwaye usebenza ngokukuko. Ngale nto siya kuzuza empilweni kwaye imizimba yethu iya kusibulela ethubeni. Ukuba awufumani ndawo enezitepsi, unokuhlala uye kwibala lebhola ekhatywayo kwaye unyuke izinyuko uye kwii-bleachers. Ngaba ukhe wayizama le ndlela yoqeqesho?