Ukuhamba ezandleni zakho akukona nje ukukhohlisa, kodwa kunye nekhono eluncedo oluya kunceda kwezinye imidlalo kunye nomdaniso. Ukongeza, ukuhamba okungaqhelekiyo kuhamba ngokugqithisileyo kuqinisa imisipha yezandla, umva kunye namahlombe. Nangona kunjalo, kubalulekile ukufunda indlela yokuhamba ngezandla zakho ngokufanelekileyo, ngaphandle koko umngcipheko wokuwa nokulimala ukhulu. Njengoko abadlali abanamava bathi - kufuneka ukwazi ukuwa!
Indlela yokufunda ukuhamba ezandleni zakho: izilumkiso
Ngaphambi kokuba ufunde ukuhamba ezandleni zakho, kubalulekile ukuqonda i- rack ezandleni zakho . Ukuba awuzange uzame oku okwangoku, qala uthathe ixesha lokuqinisa izihlunu zezandla zakho - kulula ukukwenza kunye ne-bar engqamle okanye ukucima nje phantsi.
Nceda nceda! Ngaphandle kokuqeqeshwa kwezemidlalo encinci, akukhuselekile ukuba ufunde olu qhinga. Ngenxa yomthwalo onzima kumqolo osezantsi, amahlombe kunye ngakumbi nezandla, umngcipheko wokulimala uphezulu kakhulu. Ukuba ubeka iinjongo, funda ukuhamba ezandleni zakho, ngoko uya kwinqanaba lakhe ngesinyathelo, uqala ngoqeqesho oluqhelekileyo ngokunyuka kwengxaki kwisiqingatha esiphezulu somzimba.
Kwakhona kubalulekile ukukhumbula ukuba isikhundla esiphezulu asiyinto engokwemvelo. Xa uphendukela phantsi, kukho ukuhamba okuphambili kwegazi entloko. Ngenxa yoko, unokuziva uhlaziyekile, ubone "iinkwenkwezi" okanye udibanise phambi kwamehlo akho. Ngokuqhelekileyo, emva kweeseshoni zokuqeqeshwa ezimbalwa ezandleni, iyahamba, kodwa ukuba ayizange idlulele-mhlawumbi, akufanele uqaphele eli qhinga, kuba ukuba ulahlekelwa ingqondo, kukho umngcipheko wokuwa phantsi kwaye ufumane ukulimala okukhulu.
Ukuhamba ezandleni: uqeqesho
Inkqubo yokuhamba ngezandla ilula kakhulu, ingakumbi kulabo abanokuma kwizandla zabo. Kubalulekile ukuba ukhumbule ukuba lo mthwalo unzima, kwaye kufuneka wenziwe ngokukhawuleza emva kokufudumala, okuya kufudumala, ukulungisa izihlunu kwaye kukunokusindisa ekukhuselweni nasekuvalelweni okubuhlungu.
Ngoko, makhe sijonge indlela yokufunda indlela yokuhamba ngezandla zakho.
- Lungiselela indawo. Umgangatho kufuneka uhlanganiswe nekhaphethi elithambileyo okanye ingubo, kunye nesithuba esingenamakhulu kwigumbi nodonga.
- Yima kufuphi nodongeni kumgama wama-30-40 cm, uguqa, ubeke iingalo eziphambili ngokuphambi kwakho, uhlalutye ngokufanayo kunye nobubanzi bamagxa.
- Pushisa unyawo olunye, ngeli xesha, uphonsa okwesibini, uze ukhuphe umlenze oxhasa. Yima kule ndawo, uxhomekeke eludongeni. Umzimba wonke umda ochanekileyo, imilenze iboniswe, iingalo nazo.
- Unokuhlakulela ukuzinza kwexesha elide ezandleni, kwaye unokuqala ukuhamba-umntu unikezelwa lula, umntu-omnye. Ukuphuhlisa nokuqinisa izandla kule ndawo, kufuneka uphume. Ukuba ayisebenzi - yiya kwi-push-ups standard kunye ne-pull-ups.
- Ukubona ibhalansi, vele ugxothe kude nodongeni uphinde ubambe ukulinganisela kwakhona, sele ungenayo inkxaso (kungekhona kwasekuqaleni, kwaye mhlawumbi kungekhona kwishumi, kodwa uya kufumana).
- Zama ukuthatha amanyathelo okuqala ngezandla zakho, ngokuzenzekelayo uziqhekeza phantsi uze uqhubeke phambili.
Indlela yokufunda ukugcina ibhalansi?
Zama ukwenza konke ukususela ekuqaleni. Beka izandla zakho ngokukhawuleza, zigcine ziqondiswe. Musa ukugoba ngasemva uze udwebe esiswini.
Kwaye ukuqala lo msebenzi kukuqeqesha imilenze eneemilenze. Ukwenza oku, ukunyuka kwinqanaba njengokuqhelekileyo, kwaye ke, ukuguqa ngamadolo, siwaxhoma emva kwentloko. Ukuze ugcine ibhalansi ozoyiyo kufuneka uyilahle i-trunk kwindlela eyahlukileyo. Kule ndawo, isikhulu soguqula siba ngaphantsi, oko kuthetha ukuba kuya kuba lula ukuma, hamba uze ucinezele ezandleni zakho.
Kuya kusebenza! Ukusebenzisa ama-3-4 amaxesha ngosuku, kwiiveki ezimbalwa le nkqubo ingakwazi ukuqonda kakuhle, kuba kunzima ukuhamba kakuhle kwezandla. Ukuba iimisipha zibuthathaka, ngoko kufuneka uqeqeshe phambi kokuba, kwaye emva kwenyanga uqale ukufunda nokuqhuba inkohliso.