Uma udlala i-throwing-sport, lezi zivivinyo zingakusiza uhlale ukhululekile
Ungase ucabange ukuthi ukuze ugweme ukulimala ngenkathi ukunyakaza okudonsayo udinga ukuthuthukisa amandla nengalo kanye namandla. Futhi ngenkathi sinesandla esihle kuyimfuneko eqondile yokuphosa okunamandla, lokhu kuyingxenye ye-equation. Kubalulekile ukwakha amandla nengalo yehlombe, ikakhulukazi emisipha yombhobho wokujikeleza. Kodwa amandla okukhiqiza ukuphonsa kahle nokugwema ukulimala idinga amandla omuhle omuhle kanye nesisekelo esinamandla, esiqinile ukuze kutholakale amandla.
Ukunyakaza okuqalayo kuqala ngenhloko eqinile , ikakhulukazi i- transversus abdominis , nomzimba ophansi oqinile ongakwazi ukukhiqiza nokudlulisela amandla ngombono ohlangothini oluphonsa. Ngakho, amandla angempela okuphonswa akhiqizwa ngokuhamba komzimba wonke.
Ukuphonsa ibhola kuqala lapho umgijimi eshintsha isisindo somzimba wakhe ohlangothini lwengalo yokuphonsa. Emva kokudluliswa kwesisindo, umgijimi uqhuma ngamandla umlenze odlulela phambili kanye nokudluliselwa okuphoqa emzimbeni futhi uqondise umgomo wokuphonswa. Ukuthuthukisa amandla namandla emilenzeni nasenhloko (kanye nezingalo namahlombe) kuyasheshisa ukudluliswa kwamandla futhi kudala ukuvama okukhulu nokunemba lapho ibhola likhishwa.
Ngenxa yokuthi uhlangothini lwamahlombe luthatha iningi lamandla okunyakaza, uzothola izinhlelo eziningi zokuphonsa umzimba ezigxila ikakhulukazi ebhande lehlombe. Lezi zinqubo, njenge- Ten Thrower's Ten , zivame ukufaka ukuqiniswa kwe-scapular, ukuqinisa ukuqhuma kwe-rotator nokuqiniswa kwe-joint joint shoulder.
Futhi nakuba lezi zivivinyo zibalulekile, kubalulekile futhi ukuthi abadlali-abagijimi bafaka imithwalo ethile yokuqinisa imilenze nokuqinisa emisebenzini yabo ukuze basize ekuthuthukiseni imishini yokuphonsa jikelele. Ukuzivocavoca okuhle ukuphonsa kuhlanganisa labo abasebenzisa imilenze, izinqulu, umgogodla, amahlombe, kanye nezingalo ndawonye.
Ukuzivocavoca kokulahlwa kwamahhala
- Ukufudumala . Ngaphambi kokuba uqalise nganoma yikuphi ukuvivinya umzimba, futhi ikakhulukazi ngaphambi kokusebenza ngokunyakaza kokunyakaza, yenza ukushisa okuphelele ukuze ukwandise ukugeleza kwegazi kuya emisipha. Ukugijima okulula, okuholela ekudumeni nasezindaweni zengalo kuyindlela eyodwa eyisisekelo yokufudumala. Engeza ama-jack jumping noma weqa nge-twist kuze kube yilapho uzizwa ukushisa okusemqoka kwakho bese uqala ukuthuthumela.
- Iplanki . Iplanki iyinhloko eyisisekelo esiqinile. Yenza iplanki emasekhondi angu-30 kuya kwangu-60 bese uphinda izikhathi ezimbili kuya kathathu.
- AmaSupermans . Lokhu kusetshenziselwa ukuthuthukisa ukuqina okunamandla, okuyinto ebalulekile ekunciphiseni ukucindezela emgqonyeni wokujikeleza ngesikhathi sokuphonsa. Yenza ama-supermans amasekhondi angu-30 kuya kwangu-60 bese uphinda izikhathi ezimbili noma ezintathu.
- I-Single Leg Bridge . Ibhuloho elilodwa lomlenze lisiza umlilo ugesi kanye nomgogodla ukuze kusebenze ngesikhathi sokuzivocavoca. Yenza ibhuloho ngamasekhondi angu-20 kuya kwangu-30 ohlangothini ngalunye bese uphinda izikhathi ezimbili kuya kathathu.
- Ukuhamba kwama-Dumbbell Lunges . I-lunge yokuhamba (noma ngaphandle kwama-dumbbells) kungenye indlela yokuzivocavoca enkulu yokwakha umlenze namandla angaphakathi ngenkathi ushintsha isisindo kusuka komunye umlenze kuya komunye. Ngenxa yokuthi sonke isisindo sakho sisemlenzeni owodwa ngesikhathi esithile, ujoyina umgogodla futhi wakhe ibhalansi kanye nokwakheka.
- I-Lateral Band Ukuhamba . Ukuhamba kwe-bandal bandal kuyindlela enhle yokuthuthukisa ukuqina kwe-hip, ukwandisa amandla we-hip abductor nokuthuthukisa ukuzinza kwamadolo.
- Lunge With Medicine Ball Ukuphikisana . I-lunge ne-twist inhle kakhulu ekwakheni amandla omlenze nokulinganisela. Ukunyakaza okulinganiselwe okuhlinzekwa ngokuhlinzekwa ibhola lomuthi (noma i-dumbbell noma isisindo somzimba) kwenza ukuba imisipha ejulile, engavunyiwe ngokuvamile ilahlwe.
- I-Medicine Ball ihamba . Qala ngokuma ngokulandelanayo odongeni oluqinile. Sebenzisa i-rebound enamandla ukuphonsa odongeni ngokushintshanisa kusuka ezinqulwini ngamahlombe. Yenza amaqoqo amabili kuya kwezintathu eziphindaphinda eziyisishiyagalombili kuya kwezingu-12 ohlangothini ngalunye.
- Ukudela Kulahlekile . Qedela ukuzivocavoca kwakho ngezinhlamvu ezimbalwa ezide ukudela ukuze uhlanganyele futhi usebenze imisipha ovele uyijabule ngesikhathi sokuzivocavoca kwakho. Lokhu kuqedela ukuqeqeshwa kwakho ngokuqinisa imaphethini efanele yokuhambisa ukuphonsa. Uma usenokuphila empilweni nasehlombe lakho, engeza amandla ambalwa amancane aphonsa ngokunemba nokusheshisa.
Kunezinhlobo eziningi zokuzivocavoca eziqondile zokuphonsa lokho okugxila emajoyini athile kanye nemisipha.
I-Thrower's Ten uhlelo oluthandwayo olwenziwa ngabaqeqeshi kanye nodokotela bamazinyo ukuthuthukisa ukuqiniswa okuhlangene okuqondile. Lezi zivivinyo zivame ukuwusizo njengengxenye yohlelo lokuvuselela i-rotator cuff kanye nezinye ukulimala kwehlombe.
Ekugcineni, kungase kube ukuthi isihluthulelo sokuba i-pitcher enhle kakhulu noma ukuphonsa i-fastball ephelele kusekelwe ku-genetics yakho, ukulungiswa komzimba kanye ne-biomechanics. Noma kunjalo, kungakhathaliseki ukuthi ukuphi okwamanje, ungasiza ekuvimbeleni ukulimala ngokwakhiwa komzimba wonke nokulalela noma yiziphi izimpawu zokuxwayisa zokulimala okungenzeka.