Into enhle ngokungeza ukuqeqesha isikhashana emsebenzini wakho wokuzivocavoca ukuthi ungakha amandla nokukhuthazela okusheshayo. Zama isimiso semaminithi engu-20 kuya kwezingu-30 esixuba futhi sihambelana nalezi zinketho ezinkulu zokuzivocavoca. Qala ngeminithi engu-5 efudumele futhi uphume isikhathi esifushane esiphakeme kakhulu . Isikhathi ngasinye singadlula kusuka kumasekhondi angu-30 kuya kumaminithi amabili, ngomzuzu wokuhamba kalula phakathi kwe-reps. Hamba cishe amaminithi angu-20 bese uphila phansi. Kuyinto yokufundisa okusheshayo nephumelelayo . Uma usanda kushayela ukuqeqeshwa okuphakeme, funda mayelana nokuPhepha kokuPhepha koKuqeqeshwa ngaphambi kokuphuma konke.
I-Rump Rope
Thola intambo yokuqhafaza futhi unendlela elula, engabizi kakhulu yokwengeza isikhala esiphakeme sokuqeqesha isimiso sakho sokuzivocavoca. Ukwenziwe kahle, intambo yokuqaqa ingathuthukisa ukuqina komzimba, ukulinganisela, amandla, namandla. Ingabe umuntu ongashadile uyaphuma ngomzuzu noma emibili, futhi uzozizwa ushisa lapho ushisa amanye ama-khalori.
I-Stair Running
Ukugijima izitebhisi kunikeza ukuqeqeshwa okuyisikhathi esihle kakhulu ngaphandle kwesikhathi esiningi noma imishini. Izitebhisi zokugijima zinikeza inzuzo yenhliziyo efana neyokusebenza futhi kuyindlela enhle yokwakha amandla we-sprint . Mane uthole isethi yezinyathelo futhi nonke nisethiwe.
Ama-Burpe
Ama-Burpe enza ukubuyela emuva. Ukuzivocavoca okunzima, okulula kusebenza umzimba wonke kanye nesistimu yenhliziyo ngokushesha. Qala ngokuma ubude, bese uhlehlisa phansi bese ubeke izandla zakho phansi phambi kwakho. Phakamisa ngokushesha izinyawo zakho esikhundleni sokucindezela. Ngenkathi ulapha, ungenza i-push-up uma ufuna ukuzivocavoca kanzima, noma uvele uphinde uqhube izinyawo zakho ukuqala isikhundla, gxuma phezulu emoyeni bese uphinda. Hlola le vidiyo ye-burpee ukuze ufunde ukuthi ungayenza kanjani kahle.
Okuningi
Shuttle Sprints
Ukuhamba nge-sprints kuyindlela ejwayelekile yokusebenza kanye nejubane elisetshenziselwa abagijimi abadlala imidlalo ye-stop-and-go njengebhola, i-hockey, basketball, kanye ne-tennis. Ukwenza i-shuttle sprints, vele usethe amakhemaki amabili angamadide angu-25 ngaphandle. Phrint kusuka kumakaki owodwa kuya kwesinye nangemuva. Lokho okuphindaphindiwe. Zama ama-sprints angu-10 ngesikhathi. Ungenza i-shuttle sprints phambili, phambili nangemuva noma eceleni.
Ukuphenya
Joyina i-spin ekilasini futhi cishe uzokwenza isikhathi esithile sokuphakama okukhulu. Kodwa ungasebenzisa umqeqeshi wakho wekhaya noma ikhanda eklasini le-spin phakathi namahora aphumayo bese udala ukuqeqeshwa kwesikhashana sakho. Hlanganisa ibhayisikili ngamanye umzimba wokuzivocavoca umzimba futhi umsebenzi wokuzivocavoca uzohamba. Ukusebenzisa ibhayisikili elimilayo noma eliphenyayo linye yezinhlobo ezithandwayo kakhulu zokuzivocavoca kwangaphakathi okuhlinzekela ukusebenza okuncane, okunamandla kakhulu kwezemvelo kanye nokwakha kokubili amandla nokukhuthazela.
I-Tuck ihamba
Ukuhamba kwe-Tuck yizinto zokudoba ezilula ezithuthukisa amandla nobuciko. Qala ngezinyawo zakho ububanzi begceke namadolo kancane. Gwema phansi bese ugijima ngamandla, uphakamise amadolo akho esifubeni sakho ngenkathi uhamba. Zama ukuhamba ngobumnene, cwilisa phansi ukuze uthathe umthelela futhi uphinde uphinde uqhume.
Donsa Ups
Ukuzivocavoca umzimba kudinga imishini ethile eyisisekelo, noma ukuklama (ukuya egumbini lokudlala noma ukuthola igatsha eliqinile elinomuthi ophansi), kodwa kuyindlela elula, elula yokwakha amandla angaphakathi omzimba.
Ukujima
Ukuze kube lula ukuzivocavoca umzimba, okungeke kube nokusebenza kwemishini, okwakhiwa kwamandla omzimba kanye nomgogodla, zama ama-push ups ajwayelekile. Ukwenziwe kancane kancane, lokhu kusetshenziselwa umzimba kusetshenziswa imisipha esifubeni, emahlombe, e-triceps, emuva, emaceleni nasezinkalweni.
Ukuhamba Lunge Ngezinsimbi
Engeza amaphaphu ahambayo futhi uzokwakha ukukhuthazela, amandla nokulinganisela. Ukuzivocavoca okulodwa kunezinzuzo ezinkulu cishe zonke izinhlobo ze-athlete. Uma ubambe isisindo ngaphezulu uma uhamba ngendwangu yokuhamba uzwa kabi, qala ngokubamba i-broomstick noma i-barbell engenalutho uze ukhululeke ngokuhamba.
Ukuzivocavoca kwe-V-Sit Abdominal
Qedela isimiso sakho ngeminithi emibili noma emibili ye- ab bese uyibiza kahle. I-v-sit iyisimo sokuvivinya umzimba esinzima esenza i-rectus abdominis, izibopho zangaphandle, nezibopho zangaphakathi. Lokhu kusebenza futhi kuhlanganisa izimpande ze-hip.