NgoMashi Mad maduze lapha! Njengoba abadlali bakho bekolishi abathandayo beya ezinkantolo ukuze balwe nendlela yabo eya ku-Final Four, kungani ungalandeli ukuhola kwabo futhi uguqule ukusebenza kwakho njalo kwisigaba se-basketball-inspired sweat? Kuthatha umdlalo omkhulu ukugijima phansi phansi phansi enkantolo, ukusika, ukugwedla nokudubula emaminithini angu-40 wokuncintisana okukhulu, futhi abadlali bebhola basketball ngokuqinisekile banemizimba yokubonisa yona. Hamba kancane kweyodrayivu yabo yokuncintisana bese uphonsela inselele ukuqedela ukuqeqeshwa okuphezulu kwe-March Madness
Okuzokwenzakala: I-basketball yangaphakathi-ngaphandle nesinye isikhala. Uma ungakwenza, sebenzisa inkantolo yangempela yebhoksikidi (amapaki amaningi anayo) ukwenza lo mkhuba. Inkantolo izokunika inkululeko yokugijima nokuhamba kalula.
Inothi Mayelana Ne-Acclimation Yesimo Sezulu : Uma wenza lo msebenzi ngaphandle , ikakhulukazi uma ukwenza ngosuku lokuqala olufudumele lonyaka, qaphela ukuthi umzimba wakho ngeke ukwazi ukusetshenziselwa ukushisa. Gcina amanzi nawe, futhi ucabange ngokucophelela ukuthi udinga ukufaka nge- electrolytes ngemuva kokuzivocavoca kwakho. Uma iseshini yakho ihlala isikhathi eside futhi ikhulu, uma uthukuma kakhulu noma uma isimo sezulu sishisa ngokukhethekile, kubalulekile ukubeka phambili ukudla okunomsoco wokuthola imisipha efanele emva kokuzivocavoca.
1 - I-Warmup
Ngaphambi kokuba uphuthukise emzimbeni walesi simiso, fudumala nalezi zivivinyo ezilandelayo:
- Ukugijima nxazonke enkantolo : Imijikelezo yejog nxazonke zenkantolo ngomzuzu owodwa ngakwesinye isiqondiso, bese ujika bese ugijima ngomunye umzila ohambeni oluhlukile.
- Ikhotho egcweleyo : Sula phansi enkantolo bese uphindela emuva ngokushesha ngangokunokwenzeka. Phumla imizuzwana engu-10 bese uphinda izikhathi ezimbili.
- Ihhashi lenkantolo eligcwele : Qala kuncike esisekelo futhi uhlume kulayini lokuphonsela mahhala eliseduze. Phindela emuva esisekelweni, phenduka uphinde uphendule enkantolo encane bese ubuyela futhi. Bese uphumela emgqeni wangaphandle wokuphonsa futhi emuva, khona-ke inkantolo egcwele futhi emuva. Lolu chungechunge olugcwele ihhashi elilodwa. Phumbuza ngomzuzu owodwa, bese uphinda izikhathi ezimbili.
Yonke imfudumalo kufanele ithathe imizuzu eyisishiyagalombili, mhlawumbe isikhashana uma unquma ukuthi udinga ukuphumula okwengeziwe. Uma ungenakho ukufinyelela enkantolo yebhasikidi, sebenzisa nje isikhala onayo futhi ugijime endaweni, uzinike isikhathi esingamahora angu-20 nge-sprint ngayinye namasekhondi angu-40 ngehhashi ngalinye.
Ukwenza umsebenzi, qedela umsebenzi ngamunye njengoba uboniswa imizuzwana engu-50, ulandelwa imizuzwana engu-10 ngaphambi kokuqhubeka nokuzivocavoca okulandelayo. Ngemuva kokuzivocavoca okuyisishiyagalombili kuqedile, phumula umzuzu owodwa kuya kwemibili. Yenza lesi sigaba sesishiyagalombili sokuhamba ngomjikelezo wesigidi somzuzu wesigamu-usebenze nje nje kuphela abadlali bakho abathandayo bebhola basketball!
2 - Lay-Up Skips
Qala esimweni sokudlala, esinqunyiwe, izinyawo zezinyosi-ibanga elihlukile, umlenze owodwa phambi komunye. Bamba ibhasikidi ezandleni zombili ku-hip. Ngentuthuko enamandla, phakamisa amadolo akho emuva futhi uphakamisa njengoba ucindezela ibhola lezinyawo zakho, uqhubekele emoyeni ngokunyakaza kokunyakaza kwamandla njengoba ufinyelela ibhola emoyeni phezu kwekhanda lakho.
Izwe kancane, amadolo agijima kancane, endaweni owaqala ngayo. Masinyane yenza enye yeqa ohlangothini olufanayo. Ungase uthande ukungathinti phansi unyawo lwakho phansi, ngokuyinhloko ugxile emsebenzini emlenzeni wakho ozinzile
Yenza ukweqa kolunye uhlangothi ngamasekhondi angu-50 agcwele. Uzoqhwaqa ngakolunye uhlangothi ngokwesibili ngesifunda.
3 - Side Amaslayidi nge Amabhola Tap
Sebenzisa ukudweba kwebhokisi lokuphonsa mahhala enkantolo yebhasikidi noma ama-cones amabili ahlukaniswe ngamamitha angu-12 ukukhetha isikhala sakho. Qala phakathi nesikhala, amadolo aguqe, abuyele emuva, ibhasikidi ezandleni zakho. Slayida ngokuzenzekelayo ngakwesokudla bese ufika phansi nomzimba wakho ukuze uthinte basketball ku-cone, bese uphendulela isilayidi bese ulayishwa ngokuzenzekelayo kwesigxobo sesokunxele bese uphonsa umzimba wakho wonke ukuze uthinte ibhola futhi. Slayida ngokushesha ngangokunokwenzeka, futhi ugcine umgogodla wakho uqinile ukuze uvikele okuphansi kwakho.
4-Squat Umfanekiso Eights
I-squat ephansi, ibuyele emuva, isisindo sakho ezithendeni zakho. Bamba basketball ezandleni zombili phakathi kwemilenze yakho, izingalo zivuliwe ngokugcwele. Vumela uhambe ngesandla esisodwa bese uyifinyelela emva kwakho njengoba udlulisela ibhola emuva phakathi kwemilenze yakho esandleni sakho sokulinda. Yibambe ngesandla emva kwakho bese uyiguqula ibhola emlenzeni wakho bese ubuyela esikhungweni, lesi sikhathi sifinyelela ngakwesandla sakho esilandelayo ngemuva kwakho ukuqoqa ibhola. Qhubeka udlulisa ibhola nxazonke naphakathi kwemilenze yakho ekubunjweni kwesibalo-nesishiyagalombili njengoba ugcina i-squat ephansi. Khumbula ukugcina umgogodla wakho uqinile-njengoba ugxile phambili futhi emuva nangakwesokunene, i- abs yakho izothola ukudlala !
Dlulisa ibhola ngenye indlela ukuze uthole imizuzwana engu-50 ephelele. Uzoshintsha izinkombandlela bese uphaqa ngendlela ehlukile ngesikhathi sesifunda sesibili.
5 - Abagibeli bezintaba abangazinzile
Qala endaweni ephezulu yokuqhuma ngezandla zakho ezigxile phezulu kwebhoksikidi. Bamba iqhaza lakho futhi ugcine izinyathelo zakho ziphansi. Dweba ibhande elilodwa ebheke esifubeni sakho, uthinte ibhola lonyawo lwakho phansi. Enye inhlangano, cindezela ngezandla zakho bese uphonsa imilenze yakho emoyeni, uguqule isimo sezinyawo zakho, ngakho umlenze wakho ogobile uhamba ngemuva kwakho futhi umlenze wakho oqondile uhlelwe esihlokweni sakho. Qhubeka uvula imilenze yakho emuva nangemva ukuze uthole imizuzwana engu-50 egcwele, uya ngokushesha ngangokunokwenzeka.
Uma ukwenza abagibeli bezintaba ngenkathi ukulinganisa ebhodini kunzima kakhulu, faka ibhola bese wenza ngezandla zakho phansi.
6 - Phakathi kweLunges Leg Leg
Hamba ubude, ubambe ibhasikidi ngaphezulu kwekhanda lakho, izingalo zande. Thatha isinyathelo esibanzi phambili ngomlenze owodwa futhi uguqe amadolo akho, wehlisa amadolo akho emuva phansi. Njengoba wenza kanjalo, gxilisa i-torso yakho kancane kancane phambili bese uletha ibhola phansi, uyidlulise phansi kwegceke lakho langaphambili.
Cindezela ngesithende sakho sangaphambili bese ubuyela ekumi, uphakamisa ibhola phezulu kwekhanda lakho. Phinda isenzo ohlangothini oluphambene, futhi uqhubeke nalawa maphaphu ahamba phambili amasekhondi angu-50 agcwele.
I-7 - Spider Squat
Beka imilenze yakho ibe mkhulu kune-shoulder-distance, izinzwane zakho zazingena ngaphandle. Gwema phansi bese ubeka basketball emkhatsini wemilenze yakho phansi. Hlola ifomu lakho ukuze uqiniseke ukuthi isisindo sakho sisezintendeni zakho, izinkalo zakho zicindezelwa emuva futhi amadolo akho ahambisana (kodwa hhayi phambi) kwezinzwane zakho. Kusukela kulesi sikhundla, finyelela isandla esisodwa emva kwakho bese uthepha basketball, bese ufinyelela ngakolunye uhlangothi ngemuva kwakho ukuze uthephe ibhola. Finyelela isandla sokuqala emuva phambi kwakho ukuze udonsa ibhola, elandela ngesandla sakho esihlukile. Umshini wokubuyela emuva ongaphindela emuva ompompi wokupompa phambili wokupompa kufanele uqhubeke ngokushesha ngangokunokwenzeka ngamasekhondi angu-50 agcwele ngenkathi ugcina isikhala esincane.
Amaphuzu ebhonasi! Zama ukunqamula ibhola kunokumane uthayiphe endaweni.
8 - High Plank
Zibeke phezulu endaweni ephakeme yokubamba izandla ngezandla zakho phezulu kwebhoksikidi. Misa imilenze yakho ububanzi ukuze uzinze kakhulu. Qinisekisa ingqikithi yakho bese ubamba iplanki ehlala njalo imizuzwana engu-50 ephelele.
9 - Ukuphikisana okuphikisayo
Qedela isifunda ngokusebenza izibopho zakho. Hlala phansi, amadolo akho aguqulwe, izithende zithinta phansi futhi zithele kancane ukuze zenze isikhundla se- "V" ngomzimba wakho nasemathangeni akho angaphezulu. Bamba basketball ezandleni zakho phambi kwenkinobho yakho yesisu. Ngenkinobho yakho eqinile, phonsa umlenze wakho ohlangothini olulodwa, uthinta ibhola phansi ngaphandle kwe-hip yakho, bese uphazamisa yonke indlela eya ohlangothini oluphambene, uphinde uphinde uphinde ubheke ibhola. Qhubeka ohlangothini oluhlangothini ohlangothini lwamasekhondi angu-50 agcwele.
Ngemuva kokuqeda ukuguqulwa kwe-oblique, phumula umzuzu owodwa kuya kwemibili, bese wenza isifunda izikhathi ezintathu. Khumbula ukushintsha izinhlangothi uma wenza i-skip lay up kanye nesibalo esincane se-squat 8.