Ukuqeqeshwa kwamandla aqhumayo: i-barbell slice squat jump!

Ukuqhuma kuyisici sezemidlalo esibaluleke kakhulu emkhakheni wezemidlalo.I-basketball, ibhola lezinyawo, i-rugby kanye nezinsimbi zokuphakamisa izinsimbi zonke zidume ngokuqhuma kwazo okunamandla.

Eqinisweni, akubona abasubathi kuphela, kodwa futhi nabathandi bokuqina abavamile badinga amandla aqhumayo!

Ukuqeqeshwa kwamandla aqhumayo kungathuthukisa ukuzwela kwesimiso sezinzwa, kukhuphule ukuqashwa kwamayunithi ezimoto, futhi kuqondise kangcono umsebenzi wemisipha.

Esikhathini esifushane, izivivinyo zamandla aqhumayo zisebenzisa amayunithi ezemidlalo asezingeni eliphezulu ukuze kubuthe imisipha eminingi ekuqeqesheni.Lokhu kusho ukuthi ungakwazi ukuphakamisa isisindo esiningi futhi uthole imisipha eyengeziwe.

Ngokuhamba kwesikhathi, ivuselela isimiso sezinzwa ukuze sithole amayunithi emoto angcono ngemva kokuqashwa.Uzoba ngowonga abasebenzi.Lapho isimiso sakho sezinzwa siba bukhali, amandla akho, amandla okuqhuma nemisipha kuzothuthukiswa!

Namuhla, ngingathanda ukwethula isenzo esihle kakhulu sokuqeqesha amandla okuqhuma: i-barbell slice squat jump.

Njengoba kukhonjisiwe emfanekisweni: bamba ucezu lwe-barbell ngezandla zombili bese wenza i-squat jump!

Lesi isenzo esihle kakhulu: uma kuqhathaniswa ne-shoulder anti barbell, ukuqeqeshwa kwamandla okuqhuma okuphakamisa izinsimbi kulula ukukufunda.Abadlali abaningi bebhola lombhoxo ne-basketball phesheya basebenzisa lesi senzo ukuqeqesha iziqhumane

Kodwa-ke, ngaphambi kokuqeqeshwa kwamandla aqhumayo, udinga ukuba namandla amahle emisipha namakhono e-squat, kanye namakhono ayisisekelo we-squat jump!

Okulandelayo inqubo yesenzo:

1. ukuma kokuqala ukuma: yima imilenze yakho ihlukaniswe ububanzi bamahlombe akho, ubambe ibha eceleni kwakho, gcina umgogodla wakho uzinzile futhi ungathathi hlangothi, futhi ugcine isiqu sakho siqinile!

2. Bese ugoba ukhalo namadolo kancane ukuze u-squat wehle ufike ku-1/2 wendawo ye-squat, ukuze umzimba wakho wonke ugcwale ukungezwani.

3. Khona-ke, ngokusebenzisa amandla anwebekayo agcinwe emisipheni eyeluliwe ngaphambili, qala ukusquat futhi ugxume uye phezulu ngokushesha (usebenzisa i-stretch reflection, amalunga amathathu anwebeka abheke phezulu ngesikhathi esisodwa, futhi abhodloze umhlabathi njengerokhethi ekhuphuka ukuze iqede. ukuphuma)

4. Esimeni sokugcina, hlala ngokushesha bese uvala ingcindezi endaweni ye-squat ukuze ubuyele endaweni yokuqala!

Izinyathelo zokuphepha:

1. Kufanele kube thambile futhi kuthule lapho kufika, okubonisa ukuthi sisebenzisa imisipha ngenkuthalo ukuze sibambe ingcindezi, kunokuba imigqa kanye nezakhiwo ezihlangene ezingenzi lutho ukuze sithwale ingcindezi!Kutuswa ukuthi ingxenye yangaphambili yonyawo iqale iwe phansi bese idlulela esithendeni.Lesi sikhundla sivumela ukugoba, ukudonsa nokukhulula ingcindezi!

2. Ungabophisi amadolo akho ngaphakathi.Gcina amadolo akho ohlangothini olufanayo nezinzwane zakho!

3. Ungagxumi phezulu kakhulu, gcina umgogodla uzinzile futhi ungathathi hlangothi, futhi ungagobi noma welule!

Ithiphu yokugcina: Lesi isinyathelo esihle.Kubantu abanesisekelo esithile sokuqeqeshwa, kunconywa kakhulu ukuyibeka ohlelweni lokuqeqesha ukuze usize uthuthukise amandla okuqhuma namandla emisipha!