I-Jumping Rope iyindlela ehamba phambili yokuqinisa ukufaneleka
Intambo yokuqaqa ingaba enye yezindlela ezibiza kakhulu kakhulu ukwengeza ukuqina komzimba we-cardiovascular to routine your routine. Uma ufuna i-Workout engabizi futhi esebenzayo, intambo yokuqaqa ingase ibe "okumele ibe nayo" imishini yokufaneleka . Uma kwenziwa kahle, intambo yokuqhafaza ingathuthukisa ukuqina komzimba , ngcono ibhalansi kanye nokuqina, ukwandisa amandla emisipha nokukhuthazela, futhi ushise amakholori.
Ngomuntu siqu, ngisebenzisa intambo yokuqaqa ngesikhathi sokuqeqeshwa kwesikhashana ukugcina izinga lami lenhliziyo liphakanyisiwe futhi uvumele imisipha yami ihlale phakathi kwezinkathi zokuphakamisa isisindo. Ngiyakwazi ukuletha kalula lapho ngihamba futhi, ngokuhlanganisa ukusetshenziswa kwayo ngokuzivocavoca umzimba okulula, nginokwethenjelwa futhi ephathekayo yokuzivocavoca noma kuphi lapho ngiphelela khona.
Izinzuzo ze-Jump Roping
Ungase ucabange ukuthi intambo yokuqhafaza imane nje iyisitokisi sezingane, kodwa intambo yokuqhafaza iyindlela yokusebenza emiphakathi enezinzuzo eziningi:
- Kuthuthukisa ukulingana , ubuciko nokuxhumanisa
Ukusebenza kwezintambo ze-Jump kwenzelwe okokuqala ekuhloleni kwebhokisi. Amabhokisi asebenzisayo asebenzisa ukugxuma kwentambo ekwakheni isivinini sokuqina nesinyawo. Amaphethini okuhamba ngezinyawo ezehlukene asebenzisa ukuhlanganiswa kwemfuno, ubuciko kanye nokuziphendulela okusheshayo. Ezinye zalezi zinguquko zibandakanya ukuqhuma komlenze owodwa kanye nokugqama okuphindwe kabili (for jumping ngamunye, wena spin ngentambo nxazonke kabili) ukwengeza ubunzima. - Umshisi Wokushisa Khalori
Kuye ngezinga lekhono lakho kanye nesilinganiso sakho sokungena, ungashisa amakhilomitha angu-10 kuya kwangu-15 ngomzuzu ngokugxuma intambo. I-jumpers yezintambo ezisheshayo ingashisa amakholori ngesilinganiso esifana nokusebenza.
- Ukwakha Ukufaneleka Ngokushesha
Ukugwedla izintambo kungaba nzima futhi kufakazela ukuqeqeshwa kwesikhashana noma isimiso sokuqeqesha . Cabanga ukwengeza izintambo zezintambo kumasekhondi angu-30 kuya kwangu-90 phakathi kwamanye amasethi wokuzivocavoca. Omunye umqondo uwukusebenzisa ukugxuma kwentambo emva kokusethwa kwesisindo ngasinye noma esinye isenzo sokujikeleza . Lokhu kudala ukusebenza komzimba wonke okusebenzayo okuhlanganisa kokubili ukukhuthazela kwenhliziyo nokuqina kwamasiphakheni ngesikhathi esisodwa.
Izinyathelo zokuqapha izintambo
Uma unomfutho wegazi ophezulu, ukugoqa ngentambo kungase kungabi yindlela yokuzikhethela engcono kakhulu kuwe. Isikhundla esingaphansi kwengalo singanciphisa ukugeleza kwegazi emuva enhliziyweni okungase kwandise ukwanda kwegazi. Uma une-hypertension, xoxani ngezingozi zokusebenzisa i-jump rope nodokotela wakho ngaphambi kokuba uqale ukuzivocavoca.
I-Rope Jumping: Ukuqalisa
Cabanga ukuthi usulungele ukukunikeza? Lapha, izinto eziyisisekelo kulokho okudingeka ukwazi futhi ukwenze:
1. Khetha iJump Rope
Izintambo ze-jump zitholakala kuzo zonke izinhlobo zezinto zokwakha kanye nezici ezihlukahlukene zezobuchwepheshe. Ezinye zalezi zinto zisiza ukugxilisa izintambo ngokusheshisa ngokuhamba ngokushelelayo; ezinye izinketho ngisho nokuba nesenzo swivel phakathi kwezintambo kanye izibambo. Intambo oyithenga kufanele ikhululeke ukubamba futhi ibe ne-spin elula.
Izindophi ezinqamule ezisindayo zingasiza ekuthuthukiseni ithoni yomzimba ophezulu kanye nokukhuthazela. Lezi zindophi akuzona abaqalayo, futhi akudingekile kulabo abafuna ukuqeqeshwa kwe-agility. Uma uthengisa intambo enesisindo, qiniseka ukuthi isisindo sisezintambo kunokuba izibambo zigweme ukugwema izigqoko, izigqoko namahlombe.
Ukulinganisa intambo yakho yokumisa ngokuma phakathi kwendophi nokudonsa izibambo ezinhlangothini zakho. Kwabaqalayo, izimbambo kufanele nje zifinyelele izibopho zakho.
Njengoba usuba nekhono futhi unamakhono amaningi, unganciphisa intambo yakho yokuqaqa. Intambo encane izothuthuka ngokushesha, iphoqele ukuba uqhube ngaphezulu.
2. I-Jump Rope Technique
Njengawo wonke umsebenzi, ukusebenzisa izinqubo ezifanele kusiza ukuqinisekisa ukuqeqeshwa okuphephile nakakhulu.
- Ifomu elihle lokugwedla lihlanganisa ukugcina amahlombe akho ekhululekile futhi engena ngaphakathi futhi egobile kancane.
- Kufanele ube nezinyuka ezimbalwa zokunyakaza komzimba.
- Iningi lamandla okujika nokunyakaza kufanele kuvela ezigodini zakho, hhayi izingalo zakho.
- Ngenkathi usuqaqa, gcina amadolo akho athambile kancane. Bounce kancane kancane phezulu nangaphansi ezinzwaneni. Izinyawo zakho kufanele zishiye phansi ngokwanele ukuvumela intambo ukuba idlule ngaphansi.
- Land ngokushelela emabhola ezinyawo ukugwema ukulimala kwamadolo.
- Ungadluli phezulu noma uhambe kanzima.
- Sebenzisa ubuso obuqhamukayo obushelelezi, mahhala izithiyo nokuthethelela. Izinkuni, inkantolo yezemidlalo noma umbhede okhishwa ngamagciwane ahamba phambili. Ungalokothi ugijime kukhonkolo.
- Yiba nesineke futhi uqale kancane.
3. Ukufudumala Ngaphambi Kokuqhuma Intambo
Ngaphambi kokuba uqale ukuqhuma ukugubha, yenza u-5 kuya ku-10 weminithi efudumele. Lokhu kungabandakanya ukuhamba noma ukugijima endaweni , noma ngisho nokunciphisa i-rope ye-tape jumping.
4. Kancane kancane Ukwandisa Isikhathi Nesisindo
I-roping cord ingaba ukuvivinya umzimba okuphakeme kakhulu, okuphezulu. Qinisekisa ukuthi uqala kancane futhi ukwandise kancane kancane. Ungase uzame cishe amasethi angu-3, angu-30 ekupheleni kokusebenza kwakho okujwayelekile ngesonto lokuqala. Ngokuya ngezinga lakho lokuzivocavoca kwamanje, angeke uzizwe noma uzwela kancane emisipha yamathole. Lokhu kungakusiza ukuthi unqume ukuthi ungakanani okwenziwe kwisigaba sakho esilandelayo sezintambo. Khulisa kancane kancane inani lezinethi ozenzayo, noma isikhathi ozenza ngazo, ngaphezu kwamasonto ambalwa kuze kube yilapho usebenza kuze kube nemizuzu eyishumi yokuqhuma kwentambo eqhubekayo.
Ukuthungatha Emva Kwenduku Yokugwedla
I- cool cool phansi kanye neseshini eselulele ngemuva kokugxuma intambo kusiza ekunciphiseni kancane kancane izinga lenhliziyo yakho futhi uphumule imisipha yakho. Isilwane esilulekile esisolwe singesinye sezintambo eziphakanyisiwe ngemuva kweseshini yezintambo zokufinyelela.
I-Jump Rope Sample Workouts
I-rump jumping iyimidlalo, futhi kukhona ukuhlukahluka okuhlukahlukene kokusebenza. Nazi ezinye izinhlanganisela ezidumile kakhulu:
- Ukuqhuma kwezinyawo ezimbili - Lena ukugxuma okuyisisekelo. Zombili izinyawo ziphuma emhlabathini kancane bese zihlala ndawonye.
- Ukunyuka kwezinyawo okunye - Lokhu kusebenzisa uhlobo lokunciphisa lwesinyathelo, futhi uhamba ngokuphawulekayo kunyawo olulodwa ngemva kwetambo ngayinye.
- Isinyathelo sokugijima - I-jog kancane ihlanganiswa ngenkathi igxuma phezu kwentambo.
- Isinyathelo esiphakeme - Ukuhamba okulinganiselayo nokuphakama kwamadolo aphezulu kuzonyusa amandla.
- Isinyathelo esiphambanweni - Ngenkathi emoyeni ngesikhathi sokuqaqa, hamba imilenze yakho ephansi nomhlaba ngemilenze. Qhubeka ukushintsha ngokugxuma ngalunye.
- Ngakwesokunxele - Izindawo zokungena ezihlukile ukusuka kwesobunxele kuya kwesokudla.
Uma unesithakazelo kuhlu nokuchazwa kwezemidlalo ezizenzekelayo zokuqeqesha, ngincoma ukuchaza ama-Training Techniques we-Buddy Lee we-Sports Specific Jump Rope. Incwadi yalezi zindlela, "Training Training Jump Rope Training", iyatholakala.
Umthombo
I-Jump Rope Institute, i-Hyperformance Jump Rope Training AZ, www.jumpropeinstitute.com, 2002.