Thuthukisa ukulinganisela kwakho futhi ujabulele ukuhleka okuncane
I-Slacklining: Imidlalo ekhulayo efana nokuhamba nge-tightrope. Kodwa esikhundleni sezintambo noma intambo, ulinganisela emgqeni owodwa-kuya kumasentimitha ububanzi obhubhulayo obanika ukuqhuma okungaphezulu, okufana ne-trampoline.
Abacwaningi bezinhloli abazami nje ukuhamba ngaphesheya komugqa, benza amasu- ukuxuma, ukuphikisana nokuziphonsa emoyeni, kuphela ukubuyela futhi phezulu komugqa.
Umdlalo ophelile uphelela njengokubukeka kwe-tightrope ukuhamba, ukuphangisa kanye nesimiso sokungena kwesibhalansi, konke kuhlanganiswe kube munye.
Ngamanye amazwi, kuhle kakhulu ukubuka, futhi kumnandi nakakhulu ukuzama. Ngaphandle kokushiwo, ukuhlehlisa ukubala kubalwa njengokuzivocavoca, ngakho-ke kuyindlela enhle yokuhamba ngesitimela uma udinga ikhefu kusuka ekuzivocavoca.
Imiklomelo ye-Fitness ne-Health of Slacklining
Akufanele kusimangaze ukuthi ukuma emgqeni wamasentimitha amabili we-webbing umisiwe emhlabathini udinga ukulinganisela. Yini ongase ungayiqapheli ukuthi ukuthi ibhalansi ingenye yezingxenye ezibaluleke kakhulu zezempilo eziphathelene nokufaneleka, ikakhulukazi njengoba ukhula. Ikhono lokuzimela ngokwakho ngemuva kokubanjwa noma ukuphonswa ngaphandle kokulinganisela ngemuva kokuthatha okuthile okweqile phansi kunganciphisa ingozi yokuwa nokulimala okuhlobene nokuwa. I-Slacklining ihle kakhulu ekusizeni ukuthuthukisa ibhalansi kanye nokwakheka kwemvelo (ukuqonda kwakho okusemqoka lapho umzimba wakho usekukhathini nokuthi uhlobene kanjani namanye amabandla namandla), kodwa kunezinye izinzuzo, futhi:
- Ukuvuselelwa kwe-Quadriceps okuthuthukisiwe . Ucwaningo olwenziwa ngo-2015 olwanyatheliswa kuyi-Journal of Science and Medicine e-Sport lithole ukuthi ukusetshenziswa kokunciphisa ekuvuseleleni kwanikezela ukwanda okuphawulekayo ekusebenzeni nasekuqasheni imisipha ye-quadriceps, kodwa ngezinga eliphansi lokuzikhandla okubonakalayo. Lokhu kungakhokha isikhathi esikhulu ngesikhathi sokuvuselela okuphansi, ikakhulukazi kubantu abaphulukene nezidakamizwa abadinga ukubandakanya imilenze yabo ukuze bathuthukise ukutakula, kepha abaphikisana nezinhlelo ezizizwa zinzima kakhulu noma zibuhlungu.
- Ukulinganisela Okuthuthukisiwe Nokudidiyelwa . Ngaphandle uma udinga ubufakazi, kunobunye obunikeza ubufakazi besayense bokusekela izinzuzo ezihlobene nokulinganisela kokuhlehlisa. Ucwaningo olwenziwe ngo-2011 olwanyatheliswa eScandinavian Journal of Medicine neSayensi eZemidlalo lathola ukuthi lapho abahlanganyeli beqhuba izikhathi zokuqeqesha ngokuphindaphindiwe, babekwazi ukunciphisa ngokuphawulekayo ukungaqondisi okuhlangenwe nakho okungaqondakali komugqa ovame ukubonwa ku-newbies. Ukutadisha kwabo kwakuthola ukuhlehlisa ukucindezela ama-reflexes a-H emjikelezweni we-spinal reflex, okungenzeka ukuthi wehlise ukuqhuma okungaqondakali okuguquguqukayo okuhlanganisiwe okubangele ukuthuthumela komugqa. Ngamanye amazwi, ubuchopho bufunde ukusiza ukuvimbela ukucabangela ukuthi kungabikho emagqatsheni, amadolo, nezinkalo ezabangela ukuthungatha okungalawuleki komugqa. Umphumela wukuthi izifundo eziqeqeshwe zingahle zimi emgqeni wamasekhondi angu-20 noma ngaphezulu, kanti izifundo ezingafundiwe azikho ukuthuthukiswa kokulinganisela.
- I-Lower-Limb Cross-Training for Sport . Ucwaningo luka-2015 lwanyatheliswa ku-Journal of Strength and Conditioning Research lwathola ukuthi abadlali bebhola basketball abaqeqeshwe nge-slackline babona ukuthuthukiswa ekuvivinyeni ukuqhuma kwe-countermovement jump (test jump vertical power where time in the air is calculated) kanye nendawo yokucindezela ukuhlolwa (okusiza izinyathelo balance). Ngokubodwa, lokhu kubonisa ukuhlehlisa kungaba yindlela enhle yokuqeqeshwa okuphambene nemidlalo, ikakhulukazi emidlalweni lapho kudingeke khona amandla namandla agility.
- Ukusebenzisana Komphakathi . I-Slacklining yinto yomphakathi ehambisanayo. Nakuba kungenzeka ukuthi yenziwe yedwa, futhi abagijimi bancintisana nabantu ngabanye, nomaphi lapho i-slackline isethiwe khona, cishe uqinisekisiwe ukubona umhlangano wabantu abaseduze. Lokhu kuyingxenye ngenxa yemvelo yayo, kodwa futhi ngenxa yokufinyelela komsebenzi kubantu bazo zonke izigaba namazinga okukwazi. Wonke umuntu ozama ukuhlehlisa okokuqala uzobe esabekayo. Ngiyazi ukuthi nginguye. Lokhu kuqala wonke umuntu enkundleni yezinga lokudlala futhi uvule amathuba okuhleka nokuhleka.
Ungaqala kanjani
Indlela engcono kakhulu yokuqalisa ukuqala!
Thola indawo ephethe i-slackline (iningi lokunyuka kwamadwala kanye nezindlela zokuvimbela izithiyo), noma uzithenge. Uma nje unayo umugqa futhi ufinyelela emithini embalwa, ungasetha futhi uqale ngemizuzu embalwa nje.
Amathiphu okuqala
- Hamba izicathulo noma usebenzise izicathulo ezincane . Uma uzizwa uxhumane eduze nomugqa, uzobe ulawula kangcono ukunyakaza kwakho kanye nezinguquko esikhundleni somugqa.
- Yima ngaphambi kokuba uhambe . Ngaphambi kokuba uzame nokuthatha isinyathelo, yenza umkhuba wokuthola ibhalansi yakho emlenzeni owodwa, bese omunye. Uma usukuma emgqeni, uqala njalo ngomlenze owodwa, futhi uzohlolwa ngokushesha ukubeka enye inyawo emgqeni. Melana nesilingo! Esikhundleni salokho, vele uqhubekele ezinyaweni ezisekelayo futhi ugxile ekuxhumaniseni endaweni.
- Qhubeka uphefumula futhi ukhulule umzimba wakho ophezulu . Thatha ukuphefumula okuncane ngaphambi kokuba ungene emgqeni futhi wenze konke okusemandleni akho ukuqhubeka uphefumula kancane, ukucabangela ukucabangela. Ngokuvula umzimba wakho ophezulu-ubambe izingalo zakho emoyeni, izintambo zakho zigobile futhi amahlombe akho aphansi-i-torso yakho ingahamba ngokukhululekile njengoba uzama ukulondoloza isikhungo sakho sokulinganisela.
- Bheka phambili . Njengoba uzama njengokubheka phansi kwi-slackline, vimbela isilingo. Kunalokho, bhekani phambili, noma okungenani izinyawo ezingu-15 phambi kwakho emgqeni.
- Gcina amadolo akho athambekele . Ngokuguqa ngamadolo akho, wehlisela isikhungo sakho sokuvuthwa, usondeza eduze komugqa. Lokhu kuzokusiza ukuthi ugcine ibhalansi yakho, futhi ikubeka esimweni esithile sokudlala ukuze uhambisane nomzila womugqa.
- Ukulwa nokuwa . Uzowela emgqeni. Lokhu kuvamile. Futhi ungakhathazeki, cishe ngeke uwele phansi emhlabathini-uzophelela uphinde uzibambe ngezinyawo zakho. Kodwa uma uqala ukuwa, zama ukulwa nakho-zama kanzima kakhulu ukuze uphinde uthole ibhalansi yakho. Lokhu kusiza ukufundisa umzimba wakho ukwenza izinguquko ezindizeni ukuze uzothola kangcono, ngokushesha.
- Thatha izinyathelo ezincane ngezinyawo zakho ubheke phambili ngqo. Uma usukulungele ukuqala ukuhamba, gcina izinyawo zakho zihambelana futhi ziqonde ngqo emgqeni njengoba uthatha izinyathelo ezincane, izinyathelo ezithende. Mhlawumbe uzama ukuvula izinzwane zakho, kodwa lokhu kwenza kube nzima ukuhamba. Ngokunciphisa futhi ngokuqhubekayo kunqoba umncintiswano, ngakho-ke yiba nesineke futhi uhlale kuso. Uma udinga usizo, cela umngane ukuthi ahambe eceleni kwakho futhi ubambe isandla sakho kalula.
Imithombo:
I-Gabel CR., I-Osborne J, i-Burkett B. "Ithonya le-'Slacklining'on quadriceps ukuvuselelwa, ukusebenza nokuqina. ' Imibiko yesayensi nemithi emidlalweni , 18 http://www.sciencedirect.com/science/article/pii/S1440244013005082. (1), 62-66. 2015.
U-Keller M, u-Pfusterschmied J, uBuchecker M, uMüller E, uTaube W. "Ukulawulwa kokuthunyelwe kwangasese ngemuva kokuqeqeshwa kwe-slackline kuhambisana ne-H-reflexes enciphise." Umagazini wezokwelapha waseScandinavia nesayensi ezemidlalo , http://onlinelibrary.wiley.com/doi/10.1111/j.1600-0838.2010.01268.x/full 22 (4), 471-477. 2012.
Santos L, Fernández-Río J, Fernández-García B, Jakobsen MD, González-Gómez L. Suman OE. "Imiphumela yokuqeqeshwa kwe-slackline ekulawuleni kwe-postural, gxuma ukusebenza, nokusebenza kwamagciwane kubadlali bebhola basketball." I- Journal of Strength & Conditioning Research , http://journals.lww.com/nsca-jscr/Citation/2016/03000/Effects_of_Slackline_Training_on_Postural_Control,.8.aspx 30 (3), 653-664. 2016.