Ukutsiba ngokuthe nkqo Ukwandiswa kunye noPhuculo

Kubadlali, ukutsiba okuthe nkqo kubuchule obunokwandiswa kwaye buphuculwe ngoqeqesho olufanelekileyo. Ukuphucula izakhono zokutsiba kwimidlalo efana nebhola yomnyazi, intenetya, yevoli, okanye ukulandelela kunye neziganeko zentsimi ezifana nokutsiba okuphezulu kuyimfuneko ukwenza zombini amandla kunye nokuqeqeshwa kwamandla. Uphando lufumene amacandelo athile aphambili anokunceda iimbaleki zibe ngcono ekuxhumeni. Kukho iindlela ezahlukeneyo zokuphucula ukutsiba komntu ngokuthe nkqo. Apha siye phezu ezinye kakhulu imithambo esebenzayo kuquka iiplyometrics, kunye nemithambo eyakha amandla kunye namandla.

Ukutsiba ngokuthe nkqo Ukwandiswa kunye noPhuculo

Ukutsiba yintshukumo eqhumayo.

• Ukuze atsibe kakuhle, umntu ufuna intwasahlobo enamandla engaguqukiyo.
• Oku kuphunyezwa ngoqeqesho lwe imicu yezihlunu eqhumayo/ekhawulezayo ngokukwazi ukwenza mfutshane kunye nokwelula ngamandla.
• Amandla aphezulu omzimba abalulekile ekudaleni ukunyuka.

1. Ukusebenzisa amandla zibandakanya iintshukumo ezicothayo, ezilawulwayo ezifana ne-squats, imiphunga, kunye ne-step-ups ezinobunzima.
2. Imithambo yamandla zibandakanya ukuqhuma, iintshukumo ezikhawulezayo.
3. Iipilometri kubandakanya ukutsiba okuqhushumbayo, ukubopha, kunye nokutsiba i-drill edibanisa amandla kunye nesantya.

Uqheliso lomsebenzi

Iipilometri

• Ukuzivocavoca okuqhelekileyo kwe-plyometric kubandakanya i-hops, ukuxhuma, kunye neentshukumo zokubopha.
• Umthambo odumileyo kukutsiba usuka kwibhokisi kwaye ubuyele emgangathweni emva koko utsibele kwenye, ibhokisi ephezulu.
• Ukutsiba kwebhokisi kunika ithuba lokuziqhelanisa nokutsiba.

IiSquats zomlenze omnye

• I-squats yomlenze omnye inokwenziwa phantse naphi na, ngaphandle kwezixhobo.
• Basebenza i-hips, i-hamstrings, i-quadriceps, i-gluteus maximus, kunye namathole.
• Baqinisa ingundoqo kwaye bandise ukuguquguquka.

Ii-squats ezigcweleyo

• Lo ngumsebenzi we-barbell ukwakha amandla kunye namandla.
• Ithathwa njengenye yezona zinto zibalaseleyo zokuzivocavoca umzimba.

Ubunzima bokuNyathela

• The nyukela ngumsebenzi ocetyiswayo onokwenziwa phantse naphi na.
• Ayizukwakha kuphela amandla kwi-quadriceps yakho, kodwa unokuyisebenzisa njengenxalenye ye-cardio Workout.
• Inomngcipheko omncinci wokwenzakala.

Imiphunga yokuHamba ngaphezulu

• Ekuphela kwento efunekayo bubunzima kunye negumbi lokuhamba.
• Lo msebenzi wakha amandla, amandla, kunye nesantya emilenzeni.
• Ukuphucula amandla angundoqo.

Ukubaleka ngezinyuko

• Oku kukuzilolonga okuphakamileyo okwakha isantya, amandla, kunye nokomelela kwentliziyo.
• Ijolise kwi-glutes, i-quads, kunye namathole.

Agility Drills

• I-Agility drills ingabandakanya ukutsiba ukuphucula ulungelelwaniso, isantya, amandla, kunye nezakhono ezithile.

Sprints

• I-Sprints yimthambo okhawulezayo okhawulezayo wokwakha izihlunu kunye nokwandisa ukusebenza.
• I-Sprints isebenzisa amaqela amaninzi emisipha.

Zenza

• Yakha amandla ngokwenza imithambo esisiseko yoqeqesho lobunzima usebenzisa iintshukumo ezicothayo nezilawulwayo.
• Yakha amandla kunye neentshukumo eziguqukayo ezikhawulezayo.
• Phucula isantya sentshukumo ukwenza amandla ngokuqhushumba, umthambo okhawulezayo.
• Sebenza kwifom, ngokubandakanya i-lead-up to jump, intshukumo yengalo, kunye nobuchule bokumisa obukhuselekileyo.

1. Bandakanya ixesha lokuziqhelanisa nokutsiba okukhulu kwaye uzihlanganise zonke.
2. Hlala uzifudumeza phambi kokuba uxhume okanye wenze ii-drill ukugcina amalungu kunye nomzimba ukhuselekile.
3. Iimbaleki zitsiba intambo ukuze igazi lijikeleze kwaye zifudumeze izihlunu zazo.
4. Yenza iinzwane ezininzi ezicothayo, ezilawulwayo ukulungisa iinyawo kunye namaqatha ukuze uxhume kwaye uhlale.
5. Ngokuthe ngcembe sebenza ukuya kuthi ga ngokuthe nkqo ngokupheleleyo, ngokwenza ibhokisi kunye nokutsiba kwe-squat.

Ukuhlahlela

• Xa ekugqibeleni usebenza ngokutsiba ngokuthe nkqo, qalisa ngeenyawo ezinqeni-umgama ngaphandle.
• Ukuba ulinganisa umphakamo wokutsiba, yima malunga nonyawo ukusuka kwiteyiphu yokulinganisa okanye ibha yokulinganisa kwicala.
• Qala ngeengalo ngaphezulu.
• Njengoko uwela kwindawo ye-squat jiwula iingalo emva kwesinqe.
• Jiwunela umva ukuya kwindawo yokuqala ngaphambi kokutsiba ngokupheleleyo.
• I-pre-swing inceda ukwakha amandla.
• Umhlaba kunye ne amadolo agobile ukunciphisa impembelelo.

Ukutsiba ngumsebenzi onempembelelo ephezulu enokuthi ithathe umthwalo emadolweni, ezinqeni, emaqatheni nasezinyaweni. Qinisekisa ukuba uphumle umzimba phakathi kokusebenza nzima ukuze izihlunu zibe nexesha lokubuyisela, ukulungisa, kunye nokwakha.

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Ukuphucula iNtsebenzo yeembaleki

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Ucaphulo

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URodríguez-Rosell, uDavid, et al. "IiMvavanyo zeMveli zeNkcubeko eziNqobileyo ze-Jump: Ukuthembeka, ukuQinisekisa, kunye noBudlelwane kunye namandla emilenze kunye nokuSebenza kweSprint kuBantu abadala kunye nabadlali beBhola yeBhola kunye neBhola yeBhola." Ijenali yaMandla kunye nemeko yophando vol. 31,1 (2017): 196-206. doi:10.1519/JSC.0000000000001476

UVanezis, uAthanasios, noAdrian Lees. "Uhlalutyo lwe-biomechanical lwabadlali abalungileyo nabangalunganga bokutsiba okuthe nkqo." Ergonomics vol. 48,11-14 (2005): 1594-603. doi:10.1080/00140130500101262