Ukulwa okuphumelelayo kwezempi yama-kartial kudinga inhlanganisela yejubane, amandla, namandla. Inqwaba ingaba inzuzo, kuye ngokuthi izigaba zesisindo.
Ukuqeqeshwa kwesisindo noma ukuqeqeshwa kokumelana okusetshenziselwa ngokuhlakanipha, kungasetshenziswa ukuthuthukisa lezi zici zezemidlalo. Ngenxa yokuthi bonke abadlali banesidingo ngabanye, uhlelo olujwayelekile, njengalokhu olungezansi, luzodinga ukuguqulwa ngesitayela sempi, ubudala, imigomo, izakhiwo ezitholakalayo njalonjalo.
Noma kunjalo, nansi uhlelo lwezinsimbi, ukuqala, ongayisebenzisa ukuze uzilungiselele ukulwa nokulwa komncintiswano wezobuciko.
Ukulungiselela Okujwayelekile
Isigaba esiphezulu sokulungiselela kufanele sinikeze zonke izimo ezungeze isisindo kanye namandla. Uma ulungiselela ngezikhathi ezithile, lokhu kuzosetshenziselwa ekuqaleni kwe-preseason. Uma imidlalo yakho ingenayo izinkathi zonyaka, ke nje uthuthuke ngezigaba zokuqeqesha ngokulandelana.
Njengomthetho jikelele, futhi kuzo zonke izinhlelo ezilandelayo, ungenzi ukusebenza ngaphambi kweseshini yokuqeqesha. Yenza ngemuva kwesikhathi ngemuva komsebenzi emva kwezindandatho, noma ngaphambili, noma ngosuku oluhlukile uma kungenzeka. Akukho okwenzayo kufanele unciphise ikhono lakho lokusebenzisa amakhono okulwa nobuchwepheshe obukhona emdlalweni wakho, esimweni ongavame ukuncintisana ngaso.
- Ukuvama: amaseshini amabili kuya kwezingu-3 ngeliviki amasonto angu-8 kuya kwangu-10
- Thayipha: isimo sokujwayelekile
- Ukuzivocavoca: Izenzo zokuzivocavoca ezingu-9, amaqoqo amathathu ama-10 kuya ku-12, kanye nokufudumala nokupholisa phansi ohlelweni oluyisisekelo oluyisisekelo namandla . (Ngiyakuthanda ukubulawa kwe-Romanian uhlobo lokufa esikhundleni sokufa okuphelele kulolu hlelo.)
- Ukuphumula phakathi kokusetha: amasekhondi angu-30-90
Ukulungiselela Okukhethekile
Kulesi sigaba, uzogxila kakhulu ekuthuthukiseni amandla namandla. Lesi yisikhathi esiholela ekuqaleni komncintiswano.
- Ukuvama: 2 kuya ku-3 iseshini ngesonto, amaviki amane kuya ku-6
- Thayipha: amandla namandla
- Ukuzivocavoca: amaqoqo ama-5 angama-6: Ukufa kwe-Romanian, ukwehlisa umshini we-bench press, ukuxhuma amandla okuhlanza, ukudonsa, ama-squats - kanye nama-crunches ama-combo kumasethi amathathu we-10 kuya ku-12
- Ukuphumula phakathi kokusetha: 3-5 amaminithi, ama-crunches, imizuzu engu-1-2
Isigaba Sokuncintisana
Inhloso yalesi sigaba ukugcinwa kwamandla namandla. Ukuqeqeshwa kwendandatho kanye nokuncintisana kufanele kube yinhloko. Ngaphambi kokuqala komncintiswano, thatha usuku lwezinsuku ezingu-7-10 kusukela emsebenzini we-heavyweight ekupheleni kokulungiswa okuqondile ngenkathi ugcina umsebenzi wakho wezinsimbi. Ukuqeqeshwa kwesisindo esigabeni sokuncintisana kumele kudlale indima yokunakekela.
- Ukuvama: amaseshini 1 kuya ku-2 ngesonto
- Thayipha: amandla; imithwalo yokukhanya kanye nokubulawa okusheshayo kunesigaba esithile sokulungiselela
- Ukuzivocavoca: 3 amasethi we-10, ukunyakaza okusheshayo okukhulu, 40% kuya ku-60% we-1RM. Izikwele, hlala zihlanzekile, i-deadlift yaseRomania. I-Crunches.
- Ukuphumula phakathi kokusetha: 1-2 imizuzu
Isifingqo
- Qinisekisa ukufudumala nokupholisa phansi ngaphambi kokuqeqeshwa kwesisindo.
- Ungaqeqeshani ngokusebenzisa ukulimala okukhulu, okunzima noma okungapheliyo.
- Unganikeli iseshini sesidlo seseshini sesisindo, ngaphandle kokuthi uphatha noma uphinde ulawule ngokulimala emsebenzini wezinsimbi.
- Uma unomqeqeshi onolwazi, uqondiswe nguye mayelana nemininingwane yohlelo lwakho.
- Thatha okungenani amasonto ambalwa ekupheleni kwenkathi ukuze ululame ngemuva kwesikhathi esinzima sokuqeqeshwa nokuncintisana.
- Uma usanda kushayela ukuqeqesha isisindo, funda ngokusemqoka ngaphambi kokuqala.