Uma udlala umdlalo odinga ukugijima okuningi noma ukuxhuma, noma usebenzise noma yikuphi uhlobo lwe-plyometrics noma ukuvuselela ngesikhathi sokuqeqesha, enye yezinto ezinhle kakhulu ongayenza ukuze uvimbele ukulimala ukufunda imishini yokuthutha efanele.
Bambalwa abagijimi abasebenzisa imishini yokuxuma; benza nje lokho okuza ngokwemvelo. Nakuba kunabathile abathile abafake amafomu okufika ngokugcwele, abagijimi abaningi bangase bazuze ekuqeqesheni okuhloswe ngazo ekuthuthukiseni imikhakha yokuthutha.
Ukuqhuma nokukhipha izitshalo ngokuvamile kuyingxenye yomlando wokuqeqeshwa komqeqeshi onamakhono. Amakhono okufika angenziwa ngezikhathi ezincane futhi uzoletha izinzuzo eziningi zesikhathi eside.
I-jumping landing ekahle ivumela umgijimi ukuba aphile ngokuphepha futhi asebenze ngendlela ephumelelayo ngamalungu ( izintambo, amadolo , nezinyawo) ngesikhathi sokufika. Ibeka futhi umzimba endaweni efanele ukubuyisela ngokuphepha futhi ngamandla. Lokhu kuhamba kuvele kalula lapho kuqeqeshiwe. Umgomo ukuhamba ngokuzithoba bese udlulisela amandla emthelela, kuqala emithanjeni emikhulu ye- gluteus , bese kuthi izinhlanzi ze-hamstrings, quads, ne-calf ngesikhathi sokufika.
Izindumiso ezinzima ziyinkinga
Ngezizathu ezihlukahlukene eziphathelene nokuphila okugcwele ukuhlala nezinye izindlela zokuqeqesha eziphakeme kakhulu, abadlali abaningi banamagundane asuke elele kakhulu. Uma unobungozi obuthakathaka futhi obungasebenzi, kanye ne-quads eqinile, kungenzeka ukuthi ujwayele ukusebenzisa ama-quads wakho ukuguqula isisindo sakho phambili nangaphezulu ngenkathi ukuqhuma nokuqhuma ukunyakaza.
Ukusebenzisa i-quads yakho kunokuba i-glutes yakho ibeke umthwalo omkhulu ezinkalweni, emuva, ngamadolo nasezintweni. Lezi zinqola zanda ngokuphawulekayo ngenkathi zifika futhi zikhuphuka ngenkathi kuqhuma, futhi ukuqhuma okunamandla okuphindaphindiwe kungagcina kulimaze amalunga.
Inqubo embi yokufika futhi ibeka ingcindezi enkulu phezu kwe- anterior cruciate ligament (ACL) ikakhulukazi.
Izinyembezi ze-ACL zingenzeka uma umgijimi etshala unyawo futhi aguqe amadolo (ngaphakathi ajikeleze endaweni ye-valgus). Abagijimi abanabathumba ababuthakathaka (imisipha yezinkophe zangaphandle) banamathele kakhulu kumishini yokuthutha embi. Lokhu kungenzeka nakakhulu ukuthi kwenzeke kubagijimi besifazane, abajwayele isikhundla se knegus.
Ngokufika futhi uvuselele isikhundla esiphezulu futhi ngokulayisha i-glut, kunokuba i-quads lapho ifika, uzosiza ukunciphisa ukucindezeleka ku-ACL. Umsebenzi oyinhloko we-ACL ukuvimbela i-tibia (ithambo lomlenze ophansi) ukusuka ekuthungeni phambili ngesikhathi sokunyakaza. Kodwa ingakwazi ukumelana namandla amakhulu kakhulu ngaphambi kokuba ilimaze noma idwengulwe. Ukuze kusize ukunciphisa amandla ku-ACL, kokubili ukugcoba nokugubha izintambo ngesikhathi sokunciphisa, nokusiza ukudonsa i-tibia emuva kwe-femur (ithambo lesithambo) futhi ugcine idolo lihlangene ngenkathi ulayishwa i-ACL. Ngokuqinisa ama-glut, ama-hamstrings, nabathengisi, kanye nokusebenzisa ifomu lokugibela ngokuphepha, ungakwazi ukunciphisa kakhulu amathuba okulimala kwamadolo nokuhlanganyela.
Akukhona kuphela ukuthi i-quad dominance iyingozi engumdlali ngesikhathi sokufika, kodwa ayikwazi ukusebenza kakhulu ekuhlinzekeni amandla okuqhuma ngesikhathi sokuhlaselwa. I-glutes iphakeme kakhulu ekunikezeni amandla ngenxa yobuningi bayo kanye nama-biomechanics.
Ukwakha amandla amaningi uma usuqalile, udinga ukuhamba futhi uhlaziye kalula ngesisindo sakho somzimba sisatshalaliswa ngokulinganayo phezu konyawo lonke (hhayi nje kuqala) futhi uthole ukudubula kwakho, ngakho balungele ukuvumelanisa ngokukhululekile.
Indlela elula yokufunda ukuhlala ngendlela efanele futhi ivuselele amandla ukusebenzisana nomqeqeshi noma umqeqeshi wakho ukuze ufunde amaphethini okuhamba phambili ngaphambi kokuthi uqale ukusebenza ngokugcwele. Uma ungasebenzisi amasu afanelekayo okufika, kungathatha inyanga ukuphinde ufunde iphethini efanele yokuhamba. Yiba nesineke futhi usebenzise. Uma usufunde inqubo efanele, ungasebenzisa ibhokisi eliyisisekelo ukuxubha ukushayela ukuqeqesha amaphethini wokunyakaza noma ukwenza imishini yokubopha yomlenze oyedwa.
I-Techly Landing Technique
- Qala ngokufudumala kakhulu, bese usebenzisa isimiso sokuqalisa sokugwinya ukuze uthole ukugwedla ukudubula ngaphambi kokuzikhandla nokugxila kwe-drills
- Qalisa amancane (1-2 inch jumps), umhlaba njengokunethezeka nangokuthula ngangokunokwenzeka, futhi usule ngokujulile ukufika.
- Land ngezinyawo zakho zonke futhi ugcine isisindo sakho sisatshalaliswa ngokuzenzekelayo isithende kuya ezinzwaneni. Gwema ukufika kuphela emabhola ezinyawo zakho.
- Qinisekisa ukuthi amadolo akho athungatha ngaphezu kwonyawo lwakho futhi ungalokothi ungene noma uwele ngaphandle)
- Shift isisindo sakho emuva phezu kwezithende zakho. Amadolo akho kufanele ahlale ezinzwaneni zakho ngesikhathi sokuhamba.
- Gxila ku-glutes (ubuyekeze indlela yokuphepha ye-squat ) kulo lonke ukuhamba.
- Emasontweni amaningana, futhi ngeseluleko sakho somqeqeshi, ukwandisa ukuphakama kokuzula kwakho ebhokisini le-12-intshi.
- Landela ukuhola komqeqeshi wakho ngokuphathelene ne-reps nokusetha, kodwa cabangela ukwenza 2-3 ubeka x 6-10 reps. Yenza lokhu izikhathi ezintathu ngesonto ngalinye noma ngaphezulu njengoba kufundiswe.
- Ukugaya imishini kungaba nzima, ngakho-ke ululame kahle emva kweseshini bese uphazamisa lapho ifomu lakho lihluleka, ukuphelelwa yisifo komzimba wakho ophansi, noma unezinhlungu noma izinhlungu. Kulimaza kakhulu kunokuba kuhle ukuzisebenzisa lezi shayela ngefomu elibi noma elincane.