Qeqesha ukuba ufike njengoMichael Jordan
Ikhono lokugxuma phezulu yikhono elibucayi hhayi kuphela ku-basketball ne-volleyball kodwa nemidlalo efana namakhodi ahlukene ebhola njengombhoxo, ibhola le-Australia nebhola lezinyawo - futhi ngokungangabazeki abaningi abaningi. Ngisho nokudilika kugxila engqondweni ngokushiya ibhodi lokudilika, bese kukhishwa udonga ukuze ubambe lelo bhola elizohamba phezu kocingo.
Yini Eyenza I-Jumper Enhle Ebonakalayo?
I-mechanics of jumping iyaziwa kahle. Udinga "intwasahlobo" enhle, okusho imisipha enamandla enezimbungulu ze- muscle fibers kanye nekhono lokunciphisa nokulula. Amandla omzimba ophezulu nawo kubalulekile ekudaleni lokho kukhula okuphezulu. Ngeshwa, uma ungenalo uhlobo olusheshayo lwe-muscle (imisipha yohlobo lwe-sprinter), okuyizinto eziningi ezinikezwa izakhi zofuzo, ngeke ube ngumdlali we-jumper. Kodwa lokho akusho ukuthi ngeke ukwazi ukukhulisa ukuphakama kwakho ukuphakama ngokuqeqeshwa.
Indlela Yokuqeqesha Ukuthuthukisa I-Jumping Ikhono?
Ukwandisa ukugxuma kwakho udinga amandla namandla, futhi kanye namandla, kuzomele udingeke ukwandise umsizi ophetheyo. Kodwa-ke, kufanele uqaphele ukuthi kunoma yiliphi umdlalo oyidlalayo, kungenzeka kube khona ukuhweba ekusebenzeni ngokuqondile ngokuhamba, isivinini, nokusebenza. Imisipha emikhulu namandla amakhulu akukona ukwenza i-jumper enkulu noma umdlali omkhulu.
Futhi akukho nzuzo ukugxuma njengoDeanna Nolan noma uJames LeBron futhi ube namakhono enkantolo ampofu.
Lesi sihloko singaqukatha kuphela imihlahlandlela kwezinye zezindlela ezihamba phambili zokuthuthukisa ukujula okuqondile; akuyona uhlelo olwenzelwe izidingo ngabanye noma ezemidlalo. Ngalokho, ukuqondiswa okuvela kumqeqeshi weqembu kanye nomqeqeshi kufanele kufunwe.
Izinhlelo Zokuqeqesha Ukwakha Amandla Okujikijela
Iphuzu lokuphela lokuqeqeshwa ukuqeqeshwa okujumayo okuqondile - kanye namanye amazinga okusebenza okudlala - ukukhishwa kwamandla. Amandla umkhiqizo wamandla nesisindo sokwenziwa. Nazi izigaba ezintathu zokuqeqesha eziholela ekusetshenzisweni kwamandla.
Ngokubambisana nalokhu ngenhla, uhlelo lwe-plyometric like exercice tuck, imingcele, izimpukane kanye nokuhamba kwebhokisi kungakwazi ukuqinisa ukuqeqeshwa kwesisindo. Eminye yalezi ongayenza ekuzivocavoca, ezinye zidinga ukugijima epaki, enkantolo noma endaweni yokudlala.
Ukuzivocavoca Okuhle Kwakhiwe Amandla Okugaya Okumangalisayo
Kusukela esihlokweni sokuqeqesha "sokuguqula amandla" esixhunywe ngenhla, uzobona ukuthi ukuzivocavoca okuveziwe kungukuthi, ukuhlukahluka kwemikhumbi ye-Olympic lapho ukunyakaza okuqhuma kuyisimiso esibalulekile. Lezi zihlanzekile, i-hang ehlanzekile, amandla ahlanzekile, amandla e-hang ahlanzekile, aqhubeke, acindezele kakhulu, i-deadlift yaseRomania. Kubalulekile ukugcina isisindo sikhanya ngokwanele ukuvumela ukuqhuma, kepha kunzima ngokwanele ukugqugquzela ukujwayela.
Ngaphezu kwalokhu, ungangeza ama-jump squats. Lezi zenziwa njenge-squats evamile - yanoma yiluphi uhlobo - ngaphandle kokuthi uma umile, usuke uphahla futhi uthathe kancane kancane emoyeni wamasentimitha angu-6 ukuya kwangu-8.
Ungazami ukuphakama kakhulu, njengoba umthelela nokufika kungabangela ukulimala. Ama-dumbbells agcinwe ohlangothini noma barbell nge-Hang ahle kakhulu kulolu hlelo njengoba ehlinzeka kahle. Awudingi izisindo ezilukhuni kakhulu nezigqoko ze-jump squats - okwanele ukuphatha ukujula kwakho, kodwa ukukhanya ngokwanele ukuze ukwazi ukuqhuma phezulu.
Izigqoko ezinomlenze ezinamagundane nazo zisetshenziselwa, kodwa ngicabanga ukuthi ziyingozi kakhulu ekuboneni ukulimala kokunconywa okujwayelekile.
Ukuyihlanganisa Konke Isidumbu Esiphezulu
Yiqiniso, udinga ukuzijwayela, ukujwayela, ukuqhuba ukuqhuma okuqondile kwe-hoop, net noma noma yini umsebenzi wakho odinga, futhi khumbula ukuthi ukuqeqeshwa kwesisindo kuwumsebenzi owenzela imidlalo eminingi.
Ungadluli.