Uqeqesho lwamandla okuqhuma: ukutsiba nge-barbell slice squat jump!

Ukuqhuma yinto ebaluleke kakhulu kwezemidlalo kwicandelo lezemidlalo. Ibhola yomnyazi, ibhola ekhatywayo, iragbi kunye nabadlali abaphakamisa iintsimbi bonke badume ngokuqhushumba kwabo okunamandla.

Enyanisweni, kungekuphela nje abadlali bezemidlalo, kodwa nabathandi bomzimba abaqhelekileyo bafuna amandla aqhumayo!

Uqeqesho lokuqinisa umzimba ngamandla lunokuphucula uvakalelo lwenkqubo yemithambo-luvo, lunyuse ukuqeshwa kweeyunithi zemithambo-luvo, kwaye lulungelelanise ngcono umsebenzi wemisipha.

Kwixesha elifutshane, umthambo wamandla okuqhumayo uvuselela iiyunithi zemidlalo ezikumgangatho ophezulu ukuze zitsale izihlunu ezingakumbi kuqeqesho. Oku kuthetha ukuba unokuphakamisa ubunzima obungakumbi kwaye ufumane izihlunu ezingakumbi.

Ekugqibeleni, ukuvuselela inkqubo yemithambo-luvo ukuze ifumane iiyunithi zemithambo-luvo ezingcono emva kokufumana umntu. Uya konga umsebenzi ngakumbi. Xa inkqubo yakho yemithambo-luvo iba bukhali, amandla akho, amandla akho okuqhuma kunye nezihlunu ziya kuphucuka!

Namhlanje, ndingathanda ukwazisa isenzo esihle kakhulu soqeqesho lwamandla okuqhuma: ukutsiba i-barbell slice squat.

Njengoko kubonisiwe kumfanekiso: bamba isiqwenga se-barbell ngezandla zombini uze wenze i-squat jump!

Eli linyathelo elihle kakhulu: xa lithelekiswa ne-shoulder anti barbell, uqeqesho lokuphakamisa iintsimbi ngamandla aqhumayo kulula ukulifunda. Abadlali abaninzi be-rugby kunye ne-basketball kwamanye amazwe basebenzisa eli nyathelo ukuqeqesha amandla aqhumayo.

Nangona kunjalo, ngaphambi kokuba uqeqeshe ngamandla amakhulu, kufuneka ube namandla emisipha kunye nezakhono zokuqubha, kunye nezakhono ezisisiseko zokuqubha ngokuqubha!

Le yinkqubo yesenzo elandelayo:

1. Indlela yokuqala yindlela yokuma: yima imilenze yakho yahlulwe bububanzi bamahlombe akho, bamba intsimbi ecaleni kwakho, gcina umqolo wakho uzinzile kwaye ungathathi cala, kwaye ugcine umboko wakho uqinile!

2. Emva koko goba kancinci izinqe zakho namadolo ukuze ugobe uye kwisiqingatha sendawo yokugoba, ukuze umzimba wakho wonke uzaliswe kukuxinana

3. Emva koko, ngokusebenzisa amandla afumanekayo agcinwe kwizihlunu ezisandula ukolulwa, qalisa ukuquleka uze utsibe ngokukhawuleza (usebenzisa ukubonakaliswa kokolulwa, amalungu amathathu olulwa phezulu ngaxeshanye, aze aqhekeke emhlabeni njengerokethi ephakamayo ukuze igqibezele ukusuka)

4. Kwimo yokugqibela, yima ngokukhawuleza uze unciphise uxinzelelo kwindawo yokuqubha ukuze ubuyele kwindawo yokuqala!

Amanyathelo okuzikhusela:

1. Kufuneka ithambe kwaye izole xa ifika, nto leyo ebonisa ukuba sisebenzisa izihlunu ukufunxa uxinzelelo, endaweni yemisipha kunye nezakhiwo zamalungu angasebenziyo ukuthwala uxinzelelo! Kucetyiswa ukuba umphezulu wonyawo uwele phantsi kuqala uze uye esithendeni. Le ndawo ilungele ukuthomalalisa, ukufunxa nokukhulula uxinzelelo!

2. Musa ukubopha amadolo akho ngaphakathi. Gcina amadolo akho kwicala elifanayo neleenzwane zakho!

3. Musa ukutsiba kakhulu, hlala ugcina umqolo wakho uzinzile kwaye ungathabathi cala, kwaye ungagobi okanye wolule!

Icebiso lokugqibela: Eli linyathelo elihle kakhulu. Kubantu abanesiseko esithile soqeqesho, kuyacetyiswa kakhulu ukuba bafake oku kwishedyuli yoqeqesho ukuze bakuncede uphuhlise amandla aqhumayo kunye namandla emisipha!