Ukuqeqeshwa kwesisindo sezemidlalo kuye kwabhekwa njengesizinda semidlalo yamandla efana nebhola , baseball , sprinting , kanye nemidlalo yasensimini njenge-shotput ne-discus. Kulula ukubona ukuthi kungani: lezi zemidlalo zifaka abagijimi abahle kakhulu abaxhomeke emandleni namandla okusebenza.
Nokho, ngokuhamba kwesikhathi, abanye abagijimi baye bafaka isisindo namandla ekuqeqeshweni kwemikhuba yabo, ngoba izici ezithile zezemidlalo eziningi zidinga amandla namandla njenge-jumping nokudubula basketball nokushayela igalofu, isibonelo.
Isisindo sokuqeqesha nokuhamba ngehhashi
Ukugibela amahhashi, kungakhathaliseki ukuthi kunomncintiswano wokuncintisana, ukugijima, ukuzijabulisa noma ukuncintisana, cishe kungenziwa ngcono ngokuqeqeshwa kwesisindo ukuze kuthuthukiswe amandla, ukulawula, nokulinganisela, ikakhulukazi emzimbeni ophansi nangaphakathi (emaphakathi kwesigaba).
Abaqeqeshi abaqeqeshiwe bayaqaphela ukuthi nganoma yikuphi umdlalo kudinga amandla namandla, ngakho-ke ukuqeqeshwa kwamandla kusetshenziswa ekusizeni abantu abanjengobagijimi nabashayeli bamabhayisikili asekude abavame ukululaza isitimela ngoba kwakucatshangwa ukuthi akuzuzi lutho.
Ukugibela amahhashi kudinga imilenze eqinile nemisipha yamathanga e-adductor ukuze ulawule ihhashi, kanye nesethi eqinile yamathumbu, amaphethini, kanye nezinsipho ezincane ezingezansi zokuma nokulawula ukulawula.
Ukulungiselela Okujwayelekile Ukuqeqesha Isisindo
Ukuqeqeshwa kwesisindo noma ukuqeqeshwa ukumelana okusetshenziselwa ngokuhlakanipha, kungakhuthaza futhi kuthuthukise lezi zimfanelo zokudlala. Njengoba bonke abagijimi banesidingo ngabanye, uhlelo olujwayelekile olufana nalolu olulandelayo luzodinga ukuguqulwa ngesitayela ngasinye, iminyaka, imigomo, izikhungo ezitholakalayo, njalo njalo.
Uma ulungiselela emncintiswaneni wezinkathi zonyaka, ungalungisa ukuqina kwakho nokuvolontiya kwesisindo ngesisindo, ukwakhiwa kuze kube sesikhathini sokuncintisana. Uma ungenayo izinkathi zonyaka, uhlelo olugcwele unyaka wonke lokuphumula ukuqeqeshwa okuhamba phambili kuzo zonke izinyanga ezimbalwa kufanele lusebenze kahle.
Njengomthetho jikelele, futhi kuzo zonke izinhlelo ezilandelayo, ungenzi ukusebenza ngaphambi kokugibela.
Yenza kamuva emini emva komsebenzi wangempela wehhashi, noma ngaphambili, noma ngosuku oluhlukile uma kungenzeka. Udinga ukushayela ukugibela ukuncintisana. Akukho okwenzayo kufanele unciphise ikhono lakho lokusebenzisa amakhono ezobuchwepheshe emvelweni ongavame ukuncintisana nabo.
Isisekelo esiyisisekelo kanye nohlelo lwesisindo
Uhlelo olulandelayo lokuqeqesha isisindo luyisisindo esijwayelekile kanye nesimiso semisipha ngokugcizelela okulinganayo emzimbeni ophezulu nangaphansi kanye nomgogodla. Yenza ama- 3 ama-exercises angu-12 :
- I-Barbell squat, i-dumbbell squat noma i-squled hack squat
- I-Dumbbell incline ibhentshi press
- I-deadlift yaseRomania
- I-Dumbbell ibiceps curl arm
- I-Dumbbell iqoqa ukunwetshwa noma ukuchithwa kwemishini
- Uhlezi umugqa wekhebula
- I-Lat pulldown ngaphambili ngensipho enkulu
- Qala kabusha
Ukuqeqeshwa kwesisindo akukhona nje ngokuzivocavoca okwenzayo, kodwa mayelana nokuthi uyayenza kanjani. Qinisekisa ukuthi uthatha lezi zincomo ngenhliziyo njengoba wenza uhlelo lwakho lwesisekelo samandla:
- Ukuphumula ngokuphelele ekuqeqesheni amandla amakhulu kakhulu ngesonto elilodwa ezinhlanu. Umsebenzi wokuzivocavoca okhanyayo ulungile.
- Sebenzisa isahlulelo sakho. Unganikeli ukuqeqeshwa kwamakhono wezobuchwepheshe emsebenzini wezinsimbi uma unesikhathi esilinganiselwe sitholakalayo.
- Zama ukuvumela ezinsukwini ezingu-1-2 phakathi kweseshini yokuqeqeshwa kwamandla nokugibela ukuncintisana.
- Njalo ufudumale futhi uphole phansi ngaphambi nangemva kweseshini yokuqeqesha. Isivivinyo sezokwelapha sokuzivocavoca ngaso sonke isikhathi umqondo omuhle ekuqaleni kwenkathi.
- Misa ngokushesha uma ubuhlungu obukhulu buqaphela ngesikhathi noma emva kokuzivocavoca, futhi ufune iseluleko sezokwelapha nokuqeqeshwa uma kuqhubeka.
Isifingqo
Ngemiphumela yobuchwepheshe, uhlelo lokuqeqesha isisindo luqondiswa kangcono ngumqeqeshi womuntu siqu noma amandla nomqeqeshi wokumisa isimo. Uma ungumuntu omusha wokuqeqesha amandla, kufanele ufunde ngokusemqoka kokuqeqeshwa kwesisindo .