Ikhono lokugijima ngokushesha lihle kakhulu lihlolwe izakhi zofuzo ngohlobo lwakho oluthile lwesisipha - amafayili okusheshayo kanye nokuthi bangaki kubo obusisiwe.
Noma kunjalo, lokho akusho ukuthi awukwazi ukuthuthukisa ngalokho onakho kakade. Yiqiniso, ukuqeqesha ukuqhuba izindlela eziphuthumayo kusebenza ngokushesha ekuqeqeshweni, kodwa ngaphezu kwalokho, abaprinta abanokuncintisana kakhulu banokwenza uhlobo oluthile lokuqeqeshwa kwesisindo ukuze bathuthukise amandla namandla abo futhi nethemba labo.
Bonke abagijimi banesidingo ngabanye, futhi uhlelo olujwayelekile olufana nalolu luzodinga ukuguqulwa iminyaka, ubulili, imigomo, izikhungo nokunye okunye. Cabanga ngalokhu uhlelo oluyisisekelo okuzokwakha uhlelo lokuqeqeshwa ngabanye.
Ukulungiselela Okujwayelekile
Isigaba esijwayelekile sokulungiselela kufanele sinikeze konke okuhambisana nesikhombisi nesisimo samandla ekuqaleni kwe-preseason. Cishe uzobe uqhuba ukuqeqeshwa kwe-sprint emthonjeni, ngakho-ke uzodinga ukulingana nomsebenzi wakho wethrekhi. Njengomthetho jikelele, futhi kuzo zonke izinhlelo ezilandelayo, ungenzi ukusebenza ngaphambi kokulandelela umsebenzi. Yenza ngosuku oluhlukile uma kungenzeka. Akukho okwenzayo kufanele unciphise ikhono lakho lokuqeqesha okusheshayo ethrekhi.
- Ukuvama: amaseshini amabili kuya ku-3 ngesonto
- Thayipha: isimo sokujwayelekile
- Ukuzivocavoca: Izenzo zokuzivocavoca ezingu-9, amaqoqo amathathu ama-12, kanye nokufudumala nokuphuza 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
- Thayipha: amandla namandla
- Ukuzivocavoca: amaqoqo ama-5 we-6: Ukufa kwe- Romanian, ukugxila kwebhokisi lokunyathelisa, ukulondoloza ukuhlanza, izikwele zomlenze ongabodwa , i-back squat, ama-crunches ama-combo
- Ukuphumula phakathi kokusetha: 2-3 amaminithi
Isigaba Sokuncintisana
Inhloso yalesi sigaba ukugcinwa kwamandla namandla. Ukulandelela ukuqeqeshwa nokuncintisana kumele kube nokubusa. Ngaphambi kokuqala komncintiswano, thatha ukuphumula kwezinsuku ezingu-7-10 kusuka emsebenzini wezinsimbi ezinzima ekupheleni kokulungiswa okucacile ngenkathi ugcina umsebenzi wakho wethrekhi. 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, amandla ahlala ehlanzekile, ukufa kwe-Romanian. I-Crunches.
- Ukuphumula phakathi kokusetha: 1-2 imizuzu
Isifingqo
- Qinisekisa ukufudumala nokupholisa phansi ngaphambi kokuqeqeshwa kwesisindo.
- Musa ukuqeqesha ngokulimala, okunzima noma okungapheliyo.
- Ungapheli iseshini yethrekhi yeseshini yesisindo - ngaphandle kokuthi uphatha noma ululame ekulimazeni ngemisebenzi yesisindo.
- 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.
UPaul Rogers ungumphrinta wamakhosi ophethe indondo yethusi evela ePan Pacific Masters Games.