Engeza amandla ku-lunge eyisisekelo somsebenzi omkhulu we-'No equipment 'we-cardio
Ukuhlukahluka okuhamba phambili kokuzivocavoca okuyisisekelo okuhamba phambili kuqhuma amandla ngokufaka ushintsho lwe-plyometric (ukuxhuma phezulu emoyeni futhi ushintshe unyawo lwakho phambili ngaphambi kokufika). Engeza lo msebenzi phakathi komsebenzi wakho wokuqeqesha isikhathi eside, noma usebenzise ukuze ukhulise izinga lokushaya kwenhliziyo ngesikhathi sokusebenza kwamakhalenda noma umsebenzi wesisekelo esiphansi. Ngenxa yokuthi lo msebenzi awudingi imishini, ungayenza noma nini nanoma iyiphi indawo.
Lokhu akusiyo kuphela ukuvivinya umzimba kwenhliziyo, futhi kusiza ukuthuthukisa nokuthuthukisa amandla aphansi emzimbeni namandla, futhi inselele ukuzinza okuqinile nokusebenzisana. Uma kwenziwa kahle, uzoqondisa ama-glutes, ama-quads, ama-hamstrings namathole. Uyophinde uhlanganise imisipha ezinzisa imilenze kanye nezintambo, lezo ezisetshenziselwa ukunyakaza kokujikeleza ngisho nokuthuthukisa ukuqina kwe-ankle.
Izindawo ezibhekiswe yi-Jump Lunge
Ukuzivocavoca kwemigomo yokuphumula:
- Udumo
- Quadriceps
- Hip flexors
- Ukulinganisela
- Ukuzikhethela
- Ukuzinza okukhulu , ikakhulukazi i -abdominus ehamba phambili
Indlela I-Lump Lunges Engahle Yenziwe Ngayo Ukuguqulwa Kakhulu
Lokhu kusetshenziselwa ukuguqulwa ukwenza kube lula futhi kunciphise kancane, noma kunzima nakakhulu, ngokushintsha ijubane lapho wenza khona ukuguqulwa, ukujula komgqa ngamunye, nokuphakama kweqa ngalinye. Amandla akhiqizwa ngesikhathi sesigaba ngasinye sokucindezela njengoba ulayisha izinyawo, ama-ankle, amadolo neziqhakazi ngesisindo somzimba wakho bese ushesha ukushayela phezulu ngesikhathi sokushintshela endaweni elandelayo.
I-jump lunge iphinde inselele ukudidiyelwa komdlali, ukulinganisela nokuzimela ngesikhathi sokufika kwesigaba ngasinye.
Indlela Yokuphepha Ngokuphepha Lunge
Ngenxa yokuthi i-jump lunge iyinhlangano ehamba phambili ye-plyometric, akufanele ifakwe kuqala kuze kube yilapho usuqedile ukufudumala okufudumele noma ukunyakaza okuyisisekelo, njengokusebenza okusheshayo okuyisisekelo noma isimiso sokuqalisa ukusebenza .
Ngisho nangemva kokufudumala okuhle, lokhu kuthutha kudinga ukuqhubeka kancane kokunyuka okuncane kuya ekujuleni okuphezulu. Thatha kancane ukushintsha okumbalwa kokuqala.
Ukulungiselela ukuza
- Hlala endaweni ekulungele njengoba kufanekiselwa: umlenze owodwa phambili, umlenze owodwa ubuyele emuva.
- Bamba izingalo zakho endaweni ekulungele futhi: izilenga ziboshwe ngamadriki angu-90, nengalo eyodwa phambi komzimba wakho nangenye ingalo emuva.
- Lungisa ukugxuma ngokuguqa ngamadolo akho bese ugoba phansi endaweni ejulile, ucike kancane phambili futhi uvumelanise imisipha yakho esemqoka.
Ukuqalisa iJump
- Ngokushesha cwilisa isisindo sakho phansi bese uqhubekisa phansi izinyawo zombili phansi bese uvula umzimba wakho phezulu uphakamisa amadolo akho nezinkalo.
- Njengoba ugijima emoyeni, ulethe izinyawo zakho ngokushesha ndawonye bese ushintsha izikhundla lapho uqala ukufika. Kufanele futhi ushintshe izingalo njengoba wenza lokhu.
Ukulawula Ukufika
- Njengoba uhlala, gcina indawo enokulinganisela ngezinyawo (amadolo akho phambili kufanele abe ngaphezu kwesinyathelo sakho sokuhamba phambili hhayi ngaphesheya).
- Ukuzama ukuhamba ngokushelela phambili emkhatsini wonyawo futhi uvumele isithende sakho sihlangane nomhlabathi (gwema ukuhlala ezandleni zomlenze ohamba phambili).
- Gcina izinyathelo zakho emuva, vumela izinyathelo namadolo akho ukugoba ngokujulile ukuze unqande ukufika.
- Ungavali amadolo.
- Yehla endaweni ejulile yokulinda lapho ulungiselela ukuqala ukuqhuma okulandelayo.
Amathiphu Okujwayelekile
- Gcina ingqungquthela yemisipha yokubandakanya kulo lonke uhambo.
- Qinisekisa ukugcina isithende sakho sokuxhumana ngokuxhumana nomhlabathi njengoba uqala futhi uqeda ukunyakaza kwesilwane ngasinye.
- Phinda ukunyakaza kwe-lunge isikhathi sakho sokusebenza isikhathi. Hlela izinqamuzana ezimbalwa ukuze uqale futhi usebenze kuze kube kumasekhondi angu-60 agcwele.
- Misa uma ulahlekelwa ibhalansi noma isikhundla esifanele sezinyawo, bese uqala futhi kancane kancane.
Amathiphu wabaqalayo
Kubalulekile ukuqonda ukunyakaza kokuma komlenze ngaphambi kokuzifaka emoyeni. Uma usungenza i-lunge eyisisekelo, kuwusizo ukwenza lo msebenzi ngokugxila okuncane okuncane ngesikhathi ukuthuthukisa ibhalansi nokulawula okufanelekile ngaphambi kokuxhumanisa amaphaphu ndawonye.
Gxila ekufikeni ngendlela efanele ekuhambeni okuhamba phambili ngokulawula kanye nesimo esifanele.
Uma lokhu kusenzima kakhulu, buyela emuva ezisekelweni futhi usebenzise ukuzivocavoca okuhamba phambili kuze kube yilapho uthuthukisa amandla omzimba aphansi nokulawula.
Kuyasiza futhi ukufunda indlela yokwenza i- tuck jumping landing eyisisekelo ngaphambi kokuzama ukungena endaweni ehamba phambili. I-tuck jump eyisisekelo ingakusiza ukuthi ufunde ukuthi ungahlala kanjani ngokunethezeka nangokulawula. Kubuye kusize ukuqinisa imishini emihle yomzimba emlenzeni, emadolweni nasezinyaweni. Uma unekhono elihle lokuhamba nokulawula, ukufika kwe-jump lunge kuyoba lula kakhulu. Noma kunjalo, qalisa njalo ukuqhuma okuncane, ugcine indawo enhle yokuthutha kanye nemikhiqizo yomzimba, futhi bangeze amaphuphu amaningi okuqhuma nokuqinela.