Indlela yokwakha ngokuphephile amandla namandla ngokusebenzisa amandla okuqhuma amandla
Imishini yokuqhuma amandla evame ukusetshenziselwa abagijimi abadinga ukwanda okusheshayo komzamo omkhulu, njengokuhamba okudingekayo ebhola, ukulandelela kanye nemidlalo yasensimini, imidlalo yekhotho kanye nokuhamba ngebhayisikili. Izinhlobo zokuzivocavoca ezisetshenziselwa ukwakha amandla asheshayo, okuqhumayo ukunyakaza okudinga ukukhishwa kwamandla esiphezulu noma okuseduze okusuka kumdlali ngesikhathi esincane.
Imizila yokuqeqeshwa kokuzivocavoca umzimba iyindlela eyodwa yokwandisa amandla okukhipha. Umgomo wokuqeqesha ukuzivocavoca umzimba ukugcina izisindo ezinzima ngokushesha. Kodwa ukuze ufike kuleyo ndawo ngokuphepha, ngaphandle kokulimaza ukulimala, kubalulekile ukuqala ngezinsimbi zokukhanya nokunyakaza okulawulwa kancane. Ngolunye udaba lokuqeqeshwa (amasonto amaningana), kodwa isisindo siphakanyisiwe futhi isivinini lapho siphakanyiswa khona siyokwanda.
Ukuzivocavoca umzimba ezingeni labo lokugcina ngokuvamile kubhekiswa njengokunyakaza kwe- plyometric noma kwe-ballistic.
Ukuqeqeshwa Ukuzivocavoca Okuqhumayo
Ukucwaninga kusekela umqondo wokuthi ukuvivinya okuvuthayo (isivinini namandla) kuqinisa amandla okudlala, kodwa kwenza umsebenzi ongcono uma uhlangene nezinye izinhlobo zokuqeqesha. Zombili idatha ehamba phambili neyesikhathi eside iphakamisa ukuthi ukuze ukwandisa amandla, amandla, nokusheshisa kokuhamba, ukuhlanganiswa kokuvivinya umzimba okunzima nokukhanyayo kunikeza imiphumela ephakeme kunayo yokuqeqeshwa isitayela yedwa.
Ubufakazi obengeziwe bubonisa ukuthi ukuze ukwandise amandla okukhishwa kwamandla noma isivinini sokuhamba, isigaba sokuqala sokuqeqesha kufanele sigxile ekwandeni amandla amakhulu futhi sakhe isisekelo esiqinile futhi isigaba sesibili sizinikele emandleni nasekuqeqesheni isivinini.
Uhlelo lwesampula Uhlelo lokuqeqeshwa kwamaviki angu-12 olwenzelwe ukwandisa amandla nokuvinjelwa lungaba namaviki ayisihlanu okuqala ahlanganisa ukuqeqeshwa kwamandla amakhulu.
Amaviki ayisithupha alandelayo ahlanganisa inhlanganisela yokuqeqeshwa kokuzivocavoca okunamandla nokukhuphuka kwamandla, futhi isonto lokugcina lizozinikezelwa ekuhambeni kwamandla amakhulu.
Ukuvivinya kwamandla okuqhuma
Ukuzivocavoca okujwayelekile okusebenzisa ukuhamba kwemisipha emikhulu njengama-squats, ukuhlanza amandla, ukulinganisa okulinganiselwe noma okungaphelele, ibhola elinzima liphonsa noma ngisho ne-hill sprinting. Ukusetshenziswa kwemisipha encane njengama-press or bench-ups nakho kungasetshenziselwa ukwakhiwa kwamandla kodwa kuzokwenqabela imiphumela yonke kulawo maqembu omzimba. Ukuzivocavoca okusiza ukwakha amandla kufaka:
- I-Plyometrics
- Izikwele
- Isisindo / Isinyathelo Sokuqeda Amandla
- Ama-Lunges ahamba phambili
- I-Sprints
- I-agility drills Stair Running
Ukuzivocavoca kumele kusetshenziselwe ukufanisa imigomo yakho yokuzivocavoca kanye nemidlalo, ngakho khumbula ingqikithi yokucaciswa koqeqesho . Ukuzikhethela kokuzivocavoca kwakho kufanele kushukumise imikhakha yokuhamba yemidlalo yakho.
Uma ukwandisa ukuqeqeshwa kwakho kancane kancane ngokuhamba kwesikhathi futhi ulalele umzimba wakho ngezibonakaliso zokulimala, akunakwenzeka ukuthi lolu qeqesho luzolimala. Eqinisweni, ubufakazi obuningi bubonisa ukuthi ingozi yokulimala ngejubane elikhulu noma imidlalo yamandla ingancipha ngokuqhuba ukuqeqeshwa kokuvivinya umzimba ngokuvamile.
Ngezansi Ekuqeqesheni Ukuzivocavoca Okuqhumayo
Ukuzivocavoca (amandla kanye nejubane) kungenza ngcono ukusebenza komzimba ngesikhathi semidlalo eminingi esheshayo futhi kunganciphisa ingozi yomgijimi wokulimala phakathi nemisebenzi ehilela imiphumela ephezulu yamandla ngokusheshisa okusheshayo, njengemidlalo eminingi yokudlala kanye nemidlalo yasensimini.
Umthombo
Amazwana amanje, i-American College of Sports Medicine, Ukuzivocavoca Okuvuthayo, July 1999, www.acsm.org.