Umsebenzi omkhulu wokwakha amandla omlenze namandla
I-step up up umsebenzi omkhulu ojikelezayo wonke ophelele kuwo wonke umzimba kusukela ungaguqulwa ukuze udale umqeqeshi wokubulala umuntu, kungakhathaliseki ukuthi uqale ukuvivinya umzimba noma uqeqeshiwe iminyaka. Inengozi encane yokulimala futhi, ngezinguquko ezimbalwa, inikeza umsebenzi omuhle we-cardio, ukusebenza komandla noma ukulinganisa ibhalansi.
Kungani Isisindo Siya phezulu?
Lo msebenzi ungenziwa cishe noma yikuphi lapho imishini edingekayo kuphela isinyathelo esingaguquguqukayo , noma ibhentshi, nezinye izisindo.
Uma uhlakaniphile, ungasebenzisa ngisho nesihlalo esiqinile ekhaya, futhi ugcwalise isikhwama semigodi yamanzi ukuze uthole ukuqeqeshwa okufanayo.
Ngenxa yobungqingili bayo, kuyindlela engcono kakhulu yokuzivocavoca okuningi, njenge- jumping ye-plyometric , ngoba uzuza inzuzo yokuqhuma okuqhuma phezulu ngaphandle komthelela wokufika; kanye nokuzivocavoca okugcwele , ngoba kulula kakhulu ukwenza kahle, futhi kukhona ingozi ephansi yokulimala.
Enye ibhonasi ekuzivocavoca umzimba okulinganiselwe ukuthi iqinisa umlenze ngamunye ngokwabo, kunokuba ibe yunithi. Lokhu kusiza ukuqinisekisa ukuthi uyakha amandla ngokulinganayo ohlangothini ngalunye, futhi ungathandi umlenze owodwa phezu komunye. Ngenxa yokuthi uhamba ngomlenze owodwa ngesikhathi, lokhu kuvivinya futhi kuthuthukisa ukulinganisela, ukuqiniswa, nokuzimela ngoba kudingeka ukuba ulawule isisindo lapho uhamba ngokubili nangaphezulu, futhi phambili nangemuva.
Ezinye izinzuzo zalolu hlelo zihlanganisa:
- Ngokuqondile amathegethi chain chain (glutes kanye hamstrings).
- Kuhle kakhulu ukwakha amandla we- quadriceps .
- Idala ukucindezeleka okuncane emadolweni.
- Kulula ukuguqula ukuzivocavoca okuyisisekelo ukudala izinga eliphezulu lobunzima.
Ukusetha Isinyathelo Sakho Esisisindo
Kunezinhlobo ezintathu okumele zicatshangelwe uma uhlela isinyathelo sakho sokunyuka esiphakanyisiwe:
- Isinyathelo Isisindo
Ukuphakama kwesinyathelo yi-variable yokuqala okufanele icatshangelwe. Isinyathelo esingaphansi, lapho kusebenza khona ama-quadriceps. Ukuphakama kwesinyathelo, lapho kusetshenzwa khona ama- hamstrings ne-glutes. Umqalile uzoqala ngesinyathelo esiphansi kakhulu mhlawumbe ngamasentimitha angu-6 kuya kwangu-8, kuze kube yilapho ukunyakaza kupheleliswa. Umgomo olandelayo ukukhulisa kancane kancane ukuphakama kwesinyathelo kuze kube sezingeni lapho ithanga lakho lifana khona nomhlabathi lapho unyawo lwakho esiteji. Ngemuva kokukwazi ukuhamba lokhu kulesoveli, ungakhetha ukuphakamisa isinyathelo kancane ngalokhu, futhi usebenze ngempela ama-hamstrings no-glutes. - Isisindo Inani
Qala ngokungabi nesisindo futhi kancane kancane engeza ama-dumbbell noma i-barbell uma uthanda. Ukusebenzisa i-barbell kukuvumela ukuba uphakamise ngaphezulu, kodwa ukubamba ama-dumbbell kuyindlela ehloniphekile. Uma umgomo wakho ukuthola amandla, phakamisa isisindo esiningi, hamba kancane futhi wenze izinsimbi ezimbalwa, 8-12 ngesethi ngayinye. Ukwakha amandla okuqhuma , noma ukwandisa ukuqina komzimba, ukuthwala isisindo esincane, uhambe ngokushesha, futhi wenze okuphindaphindiwe - 20-25 ngesethi ngayinye. - Isivinini
Isivinini sokunyakaza okunyukayo kuncike ngokuyinhloko emigomweni yakho kanye nohlobo lokuqeqeshwa okwenzayo. Njengoba kukhonjisiwe ngenhla, ungathola ukuqeqeshwa okukhulu kwe-cardio ngokwenza izinyathelo ezingenayo noma izicathulo ezilula, ezihamba ngokushesha, nokwenza izintambo eziningi ngesethi ngayinye. Njengoba ungeza isisindo, cishe uzohlehlisa ukuhamba (ngenxa kokubili ukuphepha nobunzima).
4 Izindlela Zokukwenza Isisindo Isinyathelo Phezulu
Izinyathelo zokuhamba ziyizivivinyo ezinhle zombili abaqalayo nabagijimi abakhulu ngoba ungathuthukisa kancane kancane ubunzima bokuzivocavoca ngokwandisa ukuphakama kwesinyathelo, isisindo esikhuphukile, kanye nesivinini sokunyakaza ngesikhathi sokuvivinya umzimba. Nazi ezinye zezinhlobo ezivame kakhulu ezibalulwe kusukela ezilula kuya ezinzima kakhulu.
- I-Unweighted Step Up
Qala ngesinyathelo esilula. Hamba ngezinyawo zokunene, ulethe unyawo lwesokunxele ukuze uluhlangabeze ngaphezulu kwesinyathelo, bese uhamba phansi ngakwesokunxele. Phinda lokhu ngenani elithile lokuphindaphinda, bese uhola ngonyawo lwesobunxele bese uphinda inombolo efanayo yokuphindaphinda. Oqalayo angakhetha ukukwenza lokhu isikhathi esithile esimisiwe (umzuzu owodwa, isibonelo), esikhundleni senombolo ehleliwe ye-reps.
- Isinyathelo Esisisindo Sokuphakama
Lokhu kuhamba okufanayo njengenhla, nguwe kuphela ophethe izimbongolo ezandleni zakho noma i-barbell emahlombe akho njengoba uhamba phezulu. Futhi, ungahamba isikhathi noma ukuphindaphinda ngokuya ngezinhloso zakho. - I-Dynamic Step Up
Ukuze wenze okuguquguqukayo, noma ukuqhuma, hamba, qala ngezinyawo ngezinyathelo futhi uma usukhuphuka, zenzele ngokuqondile phezulu isinyathelo, bese uhamba ngokuzithoba ngezinyawo zombili kwisinyathelo. Hamba phansi futhi uhambisane nomunye onyawo oholayo ngokuphindaphindiwe. - I-Weighted Dynamic Step Up
Njengoba ukwandisa amandla akho futhi uthuthukise indlela yakho, ungaqala ukungeza isisindo kwisinyathelo esishintshayo. Qinisekisa ukusebenzisa izinyathelo ezincane, ukujula okuphansi futhi uhlale uhamba ngokuzithoba.