Amandla Iziqhumani njengoba ngesisekelo ukuqeqeshwa kwemisipha

Baningi abagijimi, enza ezihlukahlukene ezemidlalo, okhokhela kakhulu ukunakekela ukuqeqeshwa. Akumangalisi, ukukhuthazela, amandla kuqhume, isivinini, ukushintsha-shintsha Liyindawo kubalulekile Ngokuzayo noma boxer zamanje, umsubathi, skier, nokunye. D. Ukuqeqesha okunjalo kufanele uthathe share sengonyama isikhathi sokungcebeleka umsubathi, futhi kumelwe wenze ukuba enze umsebenzi ezinye umzamo.

ukuqeqeshwa

amakilabhu Iningi ezemidlalo ozama ukwaba izikhathi esiyizinsuku ezinga-5 ngesonto ukuqhuba ukuqeqeshwa. Kungaba kuhle uma waziphatha isikhathi ikhokhwe ukwenza izinhlobo ezahlukene umzimba ezilula ukuze kugcinwe nokuthuthukiswa efomini. Yiqiniso, imisebenzi efana ukuthuthukiswa amandla kuqhume, musa ubheke elula, futhi ngenxa yalokho edinga ukunakwa egcwele nomqeqeshi, okuningi kuncike ezemidlalo, futhi okubaluleke nakakhulu - imisipha imilenze noma izingalo.

Zonke imithwalo kufanele ihlelwe, ukuhlanganisa umsebenzi, ukuqeqeshwa kanzima nge athula elula. Ngokwesibonelo, uma ngoLwesibili ukuthi ube umthwalo omkhulu kunemisipha yomlenze, ngcono imvelo kuyoba ukugcizelela kakhulu kwezinye izingxenye zomzimba futhi emikhawulweni ephansi nje ezinhle yokwelula. Lokhu kuzokuvumela ukuba ugweme nemiphumela ebuhlungu ukuthi kungenzeka.

amandla isivinini

Ukuqeqesha amandla alufakwa (noma isivinini, njengoba ibizwa) kubaluleke kakhulu kubo bonke abasubathi, ikakhulukazi labo abenza isibhakela nezinye ukulwa ezemidlalo, athletics, unqamule izwe. Speed Amandla ikuvumela ukuba usebenzise engaba esiphezulu imisipha yakho esikhathini esifishane. Ngokwesibonelo, lokho kungasilimaza singenakulinganiswa ngamandla nesivinini Punch kanye nekhono ukusheshisa ngokushesha at amabanga kuze 300 m. Amandla kuqhume esetshenziswa iphezulu, eyaziwa nangokuthi ballistic ngoba ukuhamba umdlali zifane igobolondo ixoshe kusuka isibhamu.

Kuyini yena uthanda

Lesi sici imisipha kumele kube nomsubathi kwelinye yezindawo zokuqala. Boxer ngubani sizwana kahle naye, isibonelo, kuyodingeka okuningi ukuwina by Knockout, kunaleyo nge force buthaka alufakwa athuthukile. Ukukhuthazela futhi kumele athuthukiswe, ngoba uma kungenjalo imisipha yakho ngeke usukhathele ngokushesha okukhulu emva enjalo imithwalo esindayo umsebenzi. Okulandelayo, sibheke main izinhlobo ukuqeqeshwa.

amandla ingalo

Bonisa emandleni alufakwa iyashiyana ngesikhathi imikhakha imisipha ukuthi udinga ukuthuthukisa. Uma udinga amandla ingalo, eyinkimbinkimbi imisebenzi izogxila ukuqeqeshwa waleli qembu. Noma yimuphi umsebenzi okufanele ziqale elifudumele-up, it kuzokuvumela ukugwema umonakalo kungenzeka nemisipha futhi ukulimala kwemisipha ukuthi zenzeka lapho umzimba akawufaneli ukucindezeleka.

Okungcono kakhulu, uma wena impela uzosinika lona kusukela imizuzu 4 kuya 10, ikakhulukazi ukusebenza ngokusebenzisa lezo zindawo emzimbeni ukuthi kufanele abakuyo. Uma nethuba ukuya ejimini, musa ukugxila umzimba nge barbell - okungukuthi ebhentshini. Khulisa umthwalo ngesikhathi esisodwa, kungcono ukuthatha isisindo ukuthi uyakwazi ukukhulisa izikhathi 5, bese wandise lesi sibalo by 1. Uma ungenza ebhentshini cindezela barbell izikhathi 10, ungakwazi ukwandisa umthwalo futhi uphinde uqale nge 5 ngamakheshi. I ewusizo kunazo kuyinto ekusebenziseni cindezela ebhentshini, kanye nokuphakamisa induku nge phansi (noma okuthiwa iba). Udinga ukwenza 3-5 amasethi nge break kusuka 30-60 imizuzwana.

ngaphandle barbell umzimba

Explosive amandla ezandleni ingaqeqeshelwa usebenzisa dumbbell. isisindo Good, okuvela kulo kufanele uqale, ilingana 5 kg. Sabalalisa izinyawo zakho ehlombe-ububanzi ngaphandle, thatha dumbbell ngesandla esisodwa futhi bend ke endololwaneni bese udonsa ibhodi lemisindo eduze esifubeni bebheke ekhanda. Ngakho, igobolondo kuyoba ehlombe lakho.

Khona-ke, i-izimisele kancane emadolweni, ibenze dumbbell up ngenkathi eqondisa imilenze. Kuyadingeka ukuphinda kusukela ezikhathini 5 kuya ku-10, kulandele isikhawu angu-30 futhi kaningi. Kumele wenze ukuba 5 amasethi, uma okokuqala - okungenani kabili.

Futhi-ke ikufanele force obhubhisayo ukuqeqesha usebenzisa ezivamile ebhentshini cindezela kusuka phansi. Kukhona 2 umzimba eziyisisekelo - "Intethe" bese ucindezela nge ukotini. Ukuze wenze ukugcizelela lokuqala kufanele ubekwe ezandleni awekho endaweni emahlombe futhi ukhalo okufanayo, clenching izandla zakhe zibe ngezibhakela. Ngokushesha ukwenza cindezela ebhentshini izikhathi 5, khona-ke thatha ikhefu imizuzwana 15 kanye no-2 indlela enjalo yokuhlaziya isimo. Khulisa umthwalo phezu 1 push-ups lokusondela ngamunye. Bench nge ukotini alidingi incazelo ekhethekile.

Obonisa phezu kunemisipha yomlenze

Imilenze isitimela okuncane nzima ngokuya amandla isivinini, kodwa sizokwazi ukukhulisa ngokukhuthazela ngokushesha. Omunye izivivinyo engcono -. Squat jumping ukuphuma phambili 10-15 cm alufakwa nemilenze eqinile ekufezeni izivivinyo ezifana nsuku zonke izikhathi 10-15 2 izindlela luyokhula kakhulu.

Plyometrics Ibuye ibe indlela ethandwa kakhulu. Thola egqumeni elincane, kungaba ngokuqinile situlo, a usofa, isinyathelo noma ezemidlalo mishini ekhethekile. Yima phambi kwabo, bese uqala ukuba sifinyelele isithiyo futhi ngokushesha sifinyelele emuva. Ukuphindwa - into engcono esingakwenza, ngakho kumelwe sikwenze izikhathi 20 kuya ku-30, kuyilapho nawe ungalushayi ikakhulukazi overestimating ijubane, ngoba ungalahlekelwa ibhalansi yakho. Musa ukwandisa umthwalo belinani omunye umsebenzi, kungcono ukuba landise inani lawo izindlela njalo emavikini 1-2. Ungakhohlwa mayelana kusizakale izitebhisi, egijima up ngezitebhisi waqeqesha kahle umlenze amandla kuqhume, zama ukusebenzisa ngejubane esiphezulu, kodwa ngaphandle kokulahlekelwa isinyathelo.