Ukuqina kukhona into eyodwa, kodwa ukuthola amandla kudinga enye into ekuqeqesheni kwakho. Amandla ukuhlanganiswa kwamandla nesivinini ngokuhamba kwesikhathi. Ungakha amandla ngokuqeqeshwa kwesisindo. Funda ukuthi yikuphi ukuvivinya nokusebenza okudingayo ukwengeza kumkhuba wakho.
Ukwakha Amandla Ngokuqeqesha Isisindo
Ukuqeqeshwa kwamandla kubalulekile emidlalweni lapho kudingeke khona ukuqhuma komsebenzi okuphuthumayo-ukuphambuka, ukuxuma, ukushintsha indlela, ukuhambisa izinto eziqinile ngokushesha, njalonjalo.
Ungabona ukuthi ibhola, ibhasikidi, ikhilikithi, ithrekhi nemidlalo yasensimini, igalofu, kanye ne-baseball bathembele emandleni kwezinye izakhi zokusebenza.
Izinhlelo zokuqeqesha ezicacile zalezi zemidlalo zonke zinezigaba ezijwayelekile zokulungiselela lapho amandla ayisisekelo , imisipha, kanye nokuzivocavoca okuvamile kubaluleke kakhulu. Ukuqeqeshwa kwamandla kulandela lesi sigaba sokulungiselela.
I-Gym Exercises for Power Development
Ekugcineni, ukuqeqeshwa kwamandla kudinga ukuba usebenzise umzimba lapho ijubane lokuhamba komzimba liphakeme kakhulu, lihlanganisa umthwalo, futhi lenziwa ngenhloso ethile. Lokhu kungenziwa ekamelweni lokuzivocavoca noma ngomkhondo noma enkundleni. Isibonelo, abagijimi bangase basebenzise izivivinyo ze-plyometric njengemingcele bese beqa futhi ama-footballers angasebenzisa imishini nokusebenza okukhethekile.
Ngezansi yisibonelo somsebenzi wokukhiqiza ojwayelekile wokuthuthukisa amandla ekuzivocavoca. Lokhu kungalandelwa ngokuqeqeshwa okukhethekile kwezemidlalo ukuthuthukisa ukuthuthukiswa kwamandla ekhonsathini ngamaphethini wokunyakaza.
I-Olympic Lifts and Derivatives
Ukuphakama kwe-Olympic-ukuhlwitha nokuhlanza nokuhlunga-isisekelo sezinhlelo eziningi zamandla. Izikweletu zalezi ziphakamiso ziyasiza ekuthuthukiseni amandla. Lezi zitho zomzimba wonke, izakhi zomzimba zisebenza umzimba ophansi futhi ophansi futhi ngokuvamile zenziwa ngenhloso yokuqhuma.
Umthwalo kufanele ube nokukhanya ngokwanele ukuze ukwazi ukuhambisa ibha (noma ama-dumbbell noma kettlebells ) ngokuphindaphindiwe ngalunye ngejubane nokuqhuma.
Lezi yizivivinyo zokuqeqesha amandla amakhulu ezisuka ezikhungweni ze-Olympic:
- Ihlanzekile: Kuhlanzekile okujwayelekile, uphakamisa ibha kusukela phansi kuya esifubeni / amahlombe esiphezulu ngenkathi ungena ngaphansi kwe-bar nge-squat ukujula ngokugcwele noma "imbongolo emhlabathini" (ATG). Lapho uhlanzekile ngokugcwele futhi ugoqa noma ucindezela, ibha iyaphakanyiswa phezulu kusukela ehlombe.
- I-Hang ihlanzekile: Nge-hang ehlanzekile, uqala nge-bar emathangeni, esikhundleni sephansi, njengokungathi usuqedile ukufa, bese wenza i-ATG esigcwele egcwele futhi uphakamise ibha kumahlombe.
- Amandla ahlanzekile: Emandleni ahlanzekile, uqala nge-bar phansi kodwana ugaqa uhlangothi olulodwa noma ngaphezulu futhi awuhambisani ne-ATG ngaphambi kokuphakamisa isisindo emahlombe.
- Ama-hang amandla ahlanzekile: Abanye abaqeqeshi abawenzi lutho phakathi kwe-hang ehlanzekile ne-hang power ukuhlanza kodwa ngokuqinisekile lokhu akulungile, futhi kubalulekile. Ku-hang power amandla ahlanzekile, uqala nge-bar emathangeni, awunamatheli i-ATG, futhi ukugoba ngamadolo kungase kube khona ama-angles angene noma ngaphezulu, ngakho konke ukuphakama emahlombe kuyafana.
Kumele uqaphele ukuthi izinguquko zamandla-lapho ungenzi khona isikhwama esigcwele-kungenzeka ngempela nge-light (for you) isisindo. Njengoba ibha ikhula kakhulu, kungenzeka ukuthi udinga ukugoqa phansi ukuze ungene ngaphansi kwebha ngaphambi kokuthi uphumele emahlombe.
Hlanganisa, Pull, no-Press Exercises
Ungesabi lezi zivivinyo ngoba uvame ukubona amadoda amakhulu, ama-hulky ephakamisa izinsimbi ezinkulu. Ngisho noma zenziwa kahle emva kokufundiswa okufanele, konke okusetshenziselwa ukuthi "hang," "donsa" futhi "cindezela" kungenziwa ngamagundane futhi benza imizamo yokuqeqesha isisindo esiningi kakhulu ngoba bahlanganyela umzimba ophansi nangaphansi futhi usebenzise amandla amaningi.
- Push press: I-press push iyisigaba sokugcina sehlanzekile futhi cindezela lapho ibha yenziwa khona ngaphezulu. Ngomshini wokucindezela, unesisindo emahlombe futhi usicindezela phezulu ngensizakalo yokunciphisa kancane ngemilenze nasezintweni. Kufana nomshini ovamile wezempi noma ophezulu ngaphandle kokuthi usebenzise imilenze nezinkalo ukuze usize i-push.
- Ukudonsa okuphezulu: Ukudonsa okuphezulu kufanisa ingxenye yokuqala yokuhlanza noma ehlanzekile ngaphandle kokungagcini isisindo emahlombe. Akufani nomugqa oqondile nhlobo ngoba kulo mongo wamandla ufuna ukukwenza ngesivinini, futhi ukuhlanganisa kuningi kakhulu. Ungakwenza lokhu kusukela esikhundleni se-Hang.
- I-Romanian deadlift (ilenga i-deadlift): Uqala endaweni eqondile ngesisindo emathangeni, ugobe phansi ugcine umhlane ungakwesokudla futhi ungahambisani nendawo yokuphindaphinda njalo. Yenza isiphakamiso simile ngesivinini esisheshayo.
Uhlelo lweSampula yamandla
Ukuzivocavoca ngenhla kufaka isisekelo sesimiso sesampula esilandelayo. Ungazama inhlanganisela ehlukahlukene yalezi zivivinyo ezingenhla uma ususebenzise lolu hlobo lokuqeqesha. Uma ungakwenzi ukuqeqeshwa kwesisindo ngaphambili kufanele uqale ngokufunda ngezinto eziyisisekelo nokuletha izisindo kancane kancane ngaphambi kokuzama lezi zivivinyo.
Landela le mihlahlandlela ekuqeqesheni amandla esisindo.
- Ungakhethi isisindo esinzima kakhulu. Udinga ukukwazi ukufaka isisindo esimweni ngejubane eliqhumayo. Noma kunjalo, isisindo sidinga ukuba sisindise ngokwanele ukukuphikisana nawe uchungechunge oluthile lweziphindaphinda.
- Uzophumula phakathi kwamasethi kuze kutholakale ngokugcwele. Lokho kusho emaminithini amathathu kuya kwangu-5. Amandla adinga ukubonakaliswa uma uhlelo lwamandla e-phosphocreatine luvuselelwa ngokugcwele.
Ukusebenza kohlelo lwamandla: Yenza lezi zivivinyo:
- I-Hang Power Cleans: amaqoqo amathathu we-6 aphinde abuyele ngokushesha
- Push Press: 3 amasethi we-6 reps, fast
- Ama-Hang High Pulls: amasethi amathathu we-6 reps, okusheshayo
- Ama-deadlifts aseRomania: amasethi amathathu we-6 aphinde abuyele ngokushesha
Khumbula, lokhu akuyona uhlelo lokwakha umzimba ukuze ungahlose iphompo noma i- lactic acid ekwakheni imisipha, nakuba ekupheleni kokuzivocavoca ngeke uthole okuthile. Ufuna ukuphakama ngakunye kube njengokuqhuma njengoba kufanelekile. Umthwalo okhethiwe kufanele ube mkhulu kunehlelo lokwakha umzimba kodwa hhayi njengesisindo njengendlela yokuqinisa amandla.
Ungasebenzisa ama-dumbbell esikhundleni se-barbells yomsebenzi ophezulu womzimba uma ukhetha. Lungisa imithwalo, ukusetha, nokubuyela kabusha uze uthole okuthile okukusebenzelayo. Umqeqeshi onokuhlangenwe nakho angakubonisa indlela engcono kakhulu yalezi ziphakamiso.