Isivivinyo samaSulumane amakhulu kanye nokuvivinya ukuzinza

Ungazi kanjani ukuthi imisipha yakho yomzimba iqinile kangakanani nokuthi ngabe uthuthuka ngokuqeqeshwa? Kunezivivinyo eziningi kanye namaphethini wokunyakaza atholakalayo ekwakheni i-abs eqinile kanye nokwakha amandla amakhulu, kodwa kunezindlela ezimbalwa ezinikezwa ukuhlola ukuthi amandla. Umqeqeshi wezemidlalo uBrian Mackenzie unikeza ukuhlolwa okulandelayo kwamandla omzimba oyisisindo nokuzinza njengendlela yokunquma amandla akho wamanje futhi ulinganise inqubekela phambili yakho ngokuhamba kwesikhathi.

Uma uqala uhlelo lokuzivocavoca, kuvamile ukuba abaqeqeshi nabaqeqeshi benze ukuhlolwa kokuqala kwakho. Emva kwamasonto ambalwa, ungase uphinde uhlolwe ukuze ubone ukuthi uthuthukile kanjani. Lokhu kungasiza ekuqondiseni ukuqeqeshwa okuqhubekayo.

Ukuhlolwa

Inhloso yalokhu kuhlola ukuqapha ukuthuthukiswa nokuthuthukiswa kwamandla omgogodla womgogodla nokukhuthazela ngokuhamba kwesikhathi. Ukulungiselela ukuhlolwa okuzodinga:

• Ubuso bomhlaba
• Mat
• Buka, uhlelo lokusebenza, noma iwashi nge-counter yesibili

Ukuqhuba Ukuhlolwa Okunamandla Amandla

Uzoqala isikhundla somsebenzi weplanki. Lokhu kufana nomhlabathi nge-torso yakho eqondile futhi eqinile, ukuphumula isisindo sakho ezinzwaneni zakho nasemaceleni. Akufanele uguqe noma ukugoba.

1. Beka iwashi noma iwashi lapho ungayibona khona kalula.
2. Cabanga ukuthi indawo yokuzivocavoca yeplanki izindebe zakho phansi.
   Bamba imizuzwana engu-60.
3. Phakamisa ingalo yakho yangakwesokudla emhlabathini.
   Bamba imizuzwana engu-15.

1. Buyisela ingalo yakho yangakwesokudla phansi bese uphakamisa ingalo yesobunxele emhlabathini.
   Bamba imizuzwana engu-15.
2. Buyisela ingalo yakho yesobunxele phansi bese uphakamisa umlenze wesokudla phansi.
   Bamba imizuzwana engu-15.
3. Buyisela umlenze wakho ongakwesokudla phansi bese uphakamisa umlenze wesokunxele emhlabathini.
   Bamba imizuzwana engu-15.
4. Phakamisa umlenze wakho wesobunxele nengalo yangakwesokudla emhlabathini.
   Bamba imizuzwana engu-15.

1. Buyisa umlenze wakho wesobunxele nesandla sokunene phansi.
2. Phakamisa umlenze wakho wokunene nengalo yesobunxele emhlabathini.
   Bamba imizuzwana engu-15.
3. Buyela esimweni sokuzivocavoca kweplanki (ama-elbows phansi).
   Bamba lesi sikhundla ngamasekhondi angu-30.

Imiphumela nokuhunyushwa

• Amandla amakhulu: Uma ungakwazi ukuqedela ukuhlolwa ngokugcwele, unamandla amakhulu.
• Amandla amakhulu Amandla: Uma ungeke ukwazi ukuqedela ukuhlolwa ngokugcwele, amandla akho ayisisekelo adinga ukuthuthukiswa.

Ukusebenzisa Imiphumela

Amandla amancane omgogodla aphumela ekuhambeni okungenasidingo nokunyakaza phakathi nazo zonke ezinye izinyathelo zemidlalo. Lokhu kubangela amandla asele kanye nama-biomechanics abampofu. Amandla asemqoka akhombisa ukuthi umgijimi angahamba ngokusebenza kahle.

• Uma ungeke ukwazi ukuqeda ukuhlolwa, sebenzisa isimiso kathathu noma kane ngesonto ngalinye uze uthuthuke.
• Ngokuqhathanisa imiphumela yakho ngokuhamba kwesikhathi, uzobona ukuthuthukiswa noma ukuncipha amandla angaphakathi.
• Umqeqeshi wakho noma umqeqeshi angakwazi ukuphakamisa ukuvivinya umzimba okuzosiza ukwakha amandla akho amakhulu.

Mayelana nomklamo wokuhlola

Amandla emisipha yomzimba kanye nokuvivinya ukuzinza kwaklanywa nguBrian Mackenzie, umqeqeshi omkhulu we-athletics (UKA 4) ne-UK Athletics, i-United Kingdom's National Governing Body for Track and Field Athletics.