Izimfihlo Zokuqeqesha Zingena phezulu
Ingabe kukhona imfihlo yokuthuthukisa ukuphuma kwakho okuqondile? Ungase ufune ukudonsa njengezinzuzo noma ungase ufune ukuthuthukisa amakhono akho okuzuma kwezemidlalo njenge-tennis, i-volleyball, noma ithrekhi imicimbi njenge-jump jump.
Ngokusho kukaMiami Heat Strength and Conditioning Coach uBill Foran, "Ukuqhuma kuyinto inhlangano eqhuma kakhulu engakwazi, ukuyikholelwa noma cha, ithuthukiswe ngokuqeqeshwa okufanele." Abadlali abaningi be-NBA banezimpondo eziqondile ku-28-intshi kuya ku-34-intshi ububanzi.
Ukuze uthole ukuzuma kwakho okuqondile kunesidingo sokwenza kokubili amandla namandla okuqeqeshwa .
Amandla Namandla Ukuzivocavoca Ukudumala
Ukuzivocavoca amandla kuhlanganisa ukuhamba okuhamba kancane, okulawulwa njengama-squats, amaphaphu, nezinyathelo ezilinganiselwe. Ukuzivocavoca kwamandla kudinga ukuqhuma, ukuhamba okusheshayo njengalawo okudingekayo kwe- plyometrics nokuhlanzwa kwamandla. I-Plyometrics yizimboni zokubopha, ukugxuma nokugxuma ezihlanganisa amandla namandla. Okokugcina, ukuqhuba ukujula okuphezulu kuyokwandisa ukujula okuqondile.
Kunezindlela eziningi zokuthuthukisa ukuqhuma okuqondile, kodwa ezinye zezinyathelo eziphumelelayo kakhulu zihlanganisa i-plyometrics, kanye nezindlela zokuzivocavoca ezakha zombini amandla namandla.
- I-Plyometrics : Izenzo ezivamile kakhulu ze-plyometric zihlanganisa ama-hops, ama-jump, nokunyakaza okuhambayo. Umsebenzi owodwa ovelele we-plyometric ugijima ebhokisini bese uphumula phansi bese ungena kwenye, ibhokisi eliphakeme. Ibhokisi lehla lizohlinzeka ngomkhuba wokugxuma.
- Ama-squats aphelele : Lokhu kuvivinya kwe-barbell kuzokwakha kokubili amandla namandla. Futhi ungenye yezindlela zomzimba eziphelele kakhulu ongayenza.
- Isisindo / Isinyathelo Sokuqeda Amandla: Isinyathelo esiphakanyisiwe siyindlela enkulu yokuzivocavoca ongakwenza cishe noma kuphi. Akukona nje kuphela ukwakha amandla ku-quadriceps yakho, ungayisebenzisa futhi njengengxenye yomsebenzi we-cardio. Inengozi encane yokulimala.
- Ama-Lunges ahamba phambili : Lokhu kusetshenziselwa ukwakha amandla, amandla, nokusheshisa emilenzeni yakho kanye nokuthuthukisa amandla angaphakathi phakathi nokunyakaza. Konke okudingayo yisisindo nendawo yokuhamba.
- Izikwele zomlenze oyedwa: Isikwele esisodwa somlenze siwuvocavoca ongakwenza noma kuphi, ngaphandle kwemishini. Isebenza ezinqulwini zakho, ama-hamstrings, i-quadriceps, i-gluteus maximus. kanye namathole ngenkathi uqinisa ingqikithi yakho futhi usiza ukuguquguquka.
- I-Sprints : Lezi zibopho ezincane zokuzivocavoca okukhulu zakha imisipha nokusebenza, zisebenzisa imisipha eminingi ngesikhathi esifanayo uma kuqhathaniswa nokwehlisa umzimba.
- Amandla okugcizelela amandla : I-Agility drills ukusiza ukuthuthukisa ukuxhumana, isivinini, amandla, kanye namakhono athile ezemidlalo. Eziningana zazo zihlanganisa ukugxuma.
- I-Stair Running: Ukugijima kwe-stair ukuqeqeshwa okunamandla okusiza ukwakha ijubane , amandla, nokuqina komzimba. Ihlose ama-glutes, quads, namathole.
Ungakwazi ukwakha amandla ngokwenza ukuqeqeshwa okuyisisindo sokuyisisekelo usebenzisa ukunyakaza okuphansi, okulawulwayo, nokwakha amandla ngokunyakaza okusheshayo okunamandla. Wena futhi udinga ukuthuthukisa ijubane lokunyakaza ukuze udale amandla. Lokhu kwenziwa ngokuzivocavoca, ukuzivocavoca okusheshayo.
Ungangeza izinsimbi ezithile ze- plyometric futhi. Lezi zakha zombini amandla kanye nesivinini futhi ngokuvamile zibandakanya ukuzivocavoca, ukugxuma nokugxuma okuqhumayo.
Yenza umkhuba wakho we-Maximum Jump
Uma ufuna ukugxuma ngaphezulu, gxuma ngaphezulu. Faka isikhathi esithile ukuze usebenzise ukujula kwakho okuphezulu, ukubeka konke ndawonye. Sebenza efomini lakho, uhlanganise ukuhola kwakho kuze kufike ekujuleni, ukunyakaza kwesandla, nokusebenza okuphephile kokuthutha.
Gcina ukhumbule ukuthi ukugwedla ngumsebenzi omkhulu wethonya. Akufanelekile wonke umuntu futhi ungase uthole ukuthi kuthatha umonakalo emadolweni, ezinqulwini, ezinyaweni nasezinyaweni zakho. Qinisekisa ukuthi unikeza umzimba wakho ukuphumula phakathi kokusebenza kanzima ukuze imisipha yakho ibe nesikhathi sokulungisa nokwakha ngaphambi kokuthi uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uwenze.