Yakha Amandla Namandla Emicimbi Yensimu
Ungakha kanjani amandla amaningi okuqhuma ukuphonsa ezemidlalo njengezemidlalo yezemidlalo ye-Olympic yomkhonto, ukudubula okufakiwe, ukukhishwa kwendondo, nokuyi-discus? Ngaphandle kokuqeqeshwa kwezinqubo, ukuphonsa ngokuvamile kungenziwa ngcono ngokuqeqeshwa kwamandla namandla ngamandla.
Ikhono lemvelo lokuphonsa ngokushesha futhi ngamandla linqunywe yi-complement yakho ye-muscle type, isakhiwo esihlangene, ne-biomechanics.
Abagibeli abakhulu banikezwe ngesivinini esinqabileyo sempi. Lokhu kusho ukukwazi ukugxilisa ingalo ngokuhamba phambili ngenkathi uhambisa into - i-javelin, ukudubula, i-discus, isando, i-baseball, njalonjalo. Kodwa-ke, ingalo iyisici esisodwa kuphela senqubo yokulethwa. Imigqa, ingqikithi, amahlombe nokuguquguquka konke okudingekayo ukusebenza kukhonsathi ukuze kwenziwe okuphezulu.
Ngenxa yokuthi bonke abadlali banesidingo ngabanye, uhlelo olujwayelekile olufana nalokhu luzodinga ukuguqulwa iminyaka, ubulili, imigomo, izikhungo nokunye okunye. Cabanga ngalokhu uhlelo oluyisisekelo okuzokwakha uhlelo lokuqeqeshwa ngabanye. Amandla aqinisekisiwe nomqeqeshi wokumisa isimo kungaba inzuzo. Ukulungiswa kwemicimbi yezemidlalo ngayinye kungadingeka.
Isisindo sokuqeqeshwa kuGeneral Ukulungiselela Ukuphonsa
Isigaba sokulungiselela jikelele kufanele sinikeze isimo se-muscle kanye namandla esimweni sokuqala ngaphambi kwesikhathi. Cishe uzobe uqhuba ukuqeqesha futhi, ngakho kuzodingeka uvumelane nalo msebenzi wakho wensimu.
Njengomthetho jikelele, futhi kuzo zonke izinhlelo ezilandelayo, ungenzi izisindo zokugqoka ngaphambi kokuziphonsa. Yenza iseshini ngosuku oluhlukile uma kungenzeka. Akukho okwenzayo kufanele unciphise ikhono lakho lokuziphonsa emdlalweni wakho okhethiwe.
- Ukuvama - ama-2 kuya ku-3 amasonto ngesonto
- Thayipha isimo sokujwayelekile
- Ukuzivocavoca - izivivinyo ezingu-9, ama-3 amasethi angu-12, kanye nokufudumala nokuphuza phansi ohlelweni oluyisisekelo oluyisisekelo namandla.
- Ukuphumula phakathi kokusetha - amasekhondi angu-60-90
Isisindo Ukuqeqeshwa Ukulungiselela Okukhethekile Ukuphonsela
Kulesi sigaba, uzogxila kakhulu ekuthuthukiseni amandla namandla. Lesi yisikhathi, kamuva se-pre-season, okuholela ekuqaleni komncintiswano.
- Ukuvama - 2 kuya kweseshini iseshini ngesonto
- Thayipha - amandla namandla - 60-70% 1RM
- Ukuzivocavoca - amaqoqo ama-5 we-6: Ukufa kwe- Romanian, ukwehlisa umshini wokunyathelisa ibhentshi, ukunyathelisa umcibisholo ohlanzekile, izikwele zomlenze oyedwa , isikhala esilandelayo , i- lat pulldown , i- pull-ups , kanye nama- crunches we- combo
- Ukuphumula phakathi kokusetha - imizuzu 2-3
Isisindo Sokuqeqeshwa Phakathi Nesigaba Sokuncintisana
Inhloso yalesi sigaba ukugcinwa kwamandla namandla. Ukuphonsa umkhuba kanye nokuncintisana kufanele kulawulwe. Ngaphambi kokuqala komncintiswano, thatha ukuphumula kwezinsuku ezingu-7-10 kusuka emsebenzini wezinsimbi ezinzima ekupheleni kokulungiswa okucacile ngenkathi ugcina umsebenzi wakho wokuphonsa. Ukuqeqeshwa kwesisindo esigabeni sokuncintisana kufanele kudlale ngokuyinhloko indima yesondlo.
- Ukuvama - imihlangano engu-1 kuya kwengu-2 ngesonto
- Thayipha - amandla; imithwalo yokukhanya kanye nokubulawa okusheshayo kunesigaba esithile sokulungiselela
- Ukuzivocavoca - amasethi amathathu e-10, ukunyakaza okusheshayo, 40% kuya ku-60% we-1RM. Izikwele, amandla ahlala ahlanzekile futhi acindezela, i-Romanian deadlift, i-lat pulldown, ithambekele emnyangweni we-bench press, crunches.
- Ukuphumula phakathi kokusetha - 1-2 imizuzu
Amathiphu okuQinisa ukuQinisa ukuPhonsela imidlalo
- Qinisekisa ukufudumala nokupholisa phansi ngaphambi kokuqeqeshwa kwesisindo.
- Musa ukuqeqesha ngokulimala, okunzima noma okungapheliyo.
- Unganikeli iseshini sokuphonsa iseshini sesisindo - ngaphandle kokuthi uphatha noma uphinde ulawule ngokulimala ngemisebenzi yesisindo.
- Uma unomqeqeshi onolwazi, uqondiswe nguye mayelana nemininingwane yohlelo lwakho.
- Thatha okungenani amasonto ambalwa ekupheleni kwenkathi ukuze ululame ngemuva kwesikhathi esinzima sokuqeqeshwa nokuncintisana.
- Uma usanda kushayela ukuqeqesha isisindo, funda ngokusemqoka ngaphambi kokuqala.