Impilo ebaleni nale meko yoqeqesho lukasompempe

Imidlalo yebhola yomlozi inzima, inzima kakhulu. Kwaye ukuba awukho kwimeko efanelekileyo, uya kusokola ukuhambisana nayo yonke into. Ngokuqinisekileyo ungasebenzisa isiqalo esilungileyo njengosompempe oqalayo kwibhola ekhatywayo yabafundi.

Unokuba sempilweni njani ebaleni, ugcine imeko yakho kwaye mhlawumbi unciphise umzimba njengosompempe oqalayo?

Sinenani lamacebiso kuwo onke amanqanaba, ngoko funda ngokukhawuleza ukuze uqalise ngemeko yakho.

Babaleka kangakanani oompempe ngexesha lomdlalo?

Kungaqala umdla ukuva ukuba oosompempe babaleka kude kangakanani kumdlalo ngamnye?

Umdlali webhola ekhatywayo kwi-Eredivisie ubaleka malunga neekhilomitha ezili-11,2 kumdlalo wemizuzu engama-90.

Usompempe kwi-Eredivisie ubaleka malunga neekhilomitha ezili-12,8 kumdlalo wemizuzu engama-90.

Ukuwunyamekela kakuhle umzimba wakho kuthetha ukwakha imeko entle nokunyamekela izihlunu zakho. Kwakhona funda malunga ngcono ukubuyiswa kwemisipha kunye ne-foam roller.

Njengosompempe kufuneka uhlale uphezulu ebholeni ngalo lonke ixesha. Oku komeleza ukuthembeka kwakho kubadlali kwaye kunjalo kunceda ukwenza isigqibo esifanelekileyo. Abadlali nabo babaleka kakhulu, kodwa bachitha uninzi lomdlalo kwindawo yabo, umzekelo ikakhulu ngasemva njengomkhuseli okanye ngaphambili njengomdlali.

Ibaluleke kangakanani ishedyuli yoqeqesho elungileyo koosompempe?

Xa usebenzisa nayiphi na indlela yoqeqesho, kubalulekile ukugcina ukuhluka ngexesha ngalinye. Ukunyuka ukuya kwimisebenzi enzima yeyona ndlela ilungileyo yokufumana ukuqina ngalo lonke ixesha, kodwa ezinye iinguqulelo zikwabalulekile ukugcina umzimba ubukhali. Kungenjalo uqeqeshelwa intshukumo enye kuphela, umzekelo umgama omfutshane okanye unyamezelo.

Ubungakanani abubalulekanga kangako, uya kuqhubela phambili ngokukhawuleza xa usebenzisa inkqubo yoqeqesho ekumgangatho ophezulu. Ngoko ngamanyathelo ambalwa akhawulezayo unokwenza okuninzi kwimeko yakho kwaye ubuyele kwimeko ngexesha elifanayo.

Ukuze usebenze kakuhle njengosompempe, kukho inani leempawu ozifunayo, iimpawu onokusebenzela kuzo.

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Kufuneka senze konke okusemandleni ethu ukwenza ngcono nangokukhawuleza. Ukujika ngokulula ngakumbi ukusuka kwindawo ethile okanye emva kokubaleka. Ukukwazi ukuma ngokukhawuleza emva kwe-sprint kwaye kunokwenzeka ukubaleka kwelinye icala.

Sinokuziqhelanisa noku ngokwenza iintshukumo ngesantya esiphezulu sentshukumo. Sinokukwenza oku, umzekelo, ngexesha lokufudumala okanye ngexesha lokuzilolonga. Zama ukwenza iintshukumo ezahlukeneyo ngokulandelelana ngokukhawuleza kwaye uzidibanise ukuze wenze ngcono.

Uqeqesho lwenqanaba okulo ngoku

Ayinguye wonke umntu ohamba kude ngoku. Xa uqala nje ukubethela umlozi kwibhola ekhatywayo engaqhelekanga, kuya kufuneka ufumane umvuzo opheleleyo. Inkqubo yoqeqesho esisiseko yeyona ilungileyo. Ukuba, ngakolunye uhlangothi, sele ushaya ikhwelo rhoqo kwaye ufuna ukuya kwiklasi ephezulu, ngoko inkqubo yoqeqesho olusisiseko ayiyi kwenza nto kuwe ukuphucula imeko yakho.

Ufumanisa njani ukuba uphi ngoku?

Ekuqaleni kukho amanqanaba amabini ekufuneka athathelwe ingqalelo:

1. Ngaba ufuna nje ukwakha ukomelela?
2. Ngaba kubalulekile ukuba ube sempilweni, unciphise umzimba?

Xa uthandabuza malunga nokuba uwela kuluphi na udidi, indlela elula nekhawulezayo kukujonga iBMI yakho (Body Mass Index).

Ubunzima bomzimba = Ubunzima kwi-KG / Ubude kwiimitha

Esi sisikhokelo kuphela esirhabaxa kakhulu, kodwa siya kukunika isalathiso sento onokuthi usebenze kuyo.

Musa ukwenza okuninzi ngokukhawuleza, uyibona njani loo nto?

Mhlawumbi uya kuqalisa ngomdla omkhulu ngeshedyuli yakho entsha yoqeqesho, ilunge kakhulu! Nangona kunjalo, kubalulekile ukuba ungenzi kakhulu ngokukhawuleza. Kungekudala awuzukukwazi ukucula umdlalo wakho kuba uphambi kwePampus.

Luluvo oluhle ukujonga izinga lokubetha kwentliziyo yakho ngelixa usenza umthambo. Awufuni ukuya ngaphaya kwezinga lakho eliphezulu lentliziyo. Eyona ndlela ilungileyo yokulinganisa izinga lokubetha kwentliziyo yakho kukusebenza kwingcali yezempilo.

Ayinguye wonke umntu oya kwenza oku, ngakumbi hayi xa uqala ngomda ophantsi. Ngethamsanqa, kukho indlela elula yokubala izinga eliphezulu lentliziyo yakho.

Isantya sentliziyo yakho esiphezulu = 220 - ubudala bakho

Oku kunjalo kwakhona isalathiso.

Kunconywa ukuba uqale uqeqesho kunye nesantya senhliziyo. Le yindlela eluncedo yokugcina umkhondo wokubetha kwentliziyo yakho nangaliphi na ixesha.

Vavanya inqanaba lokufaneleka kwakho

Uvavanyo lweCooper yeyona ndlela ilula yokumisela inqanaba lokuqina kwakho. Ikunika umbono jikelele
kwinqanaba lakho elibandakanya ukubaleka okuqhubekayo kwemizuzu eli-12.

Esi sisikhokelo sento ekufuneka uyifezekise njengosompempe:

Ezi zibonakaliso kuphela kwaye iimfuno ziya kutshintsha ngokuhamba kwexesha. Kodwa ngokwakho isikhokelo esilungileyo sokubona apho ume khona kunye nento onokuyiphatha.

Phambi kokuba ndikulungiselele inkqubo yoqeqesho elungileyo, nantsi isishwankathelo esifutshane sokuba ishedyuli yoqeqesho kufuneka ijongeke njani.

Lubandakanya ntoni uqeqesho lukasompempe?

Umthambo ngamnye owenzayo unamacandelo amane:

1. Okokuqala, yenza ukufudumala ukukhulula izihlunu zakho.
2. Emva koko wenza umthambo ongundoqo ojolise ekuphuhliseni isantya.
3. Emva koko umthambo ongundoqo ojolise ekuphuhliseni unyamezelo.
4. Ekugqibeleni, ukupholisa phantsi ukuze ugweme ukunyanzela imisipha yakho.

Ngokuxhomekeke kwinani lemidlalo oyibethayo ngeveki, ungahlengahlengisa ishedyuli yakho yoqeqesho. Nanini na xa uhamba ngeentsuku zeveki impempe, ngoko ke kungcono ukwenza iiseshoni ezinzulu ezimbini ngeveki. Eyona nto inzima yahlukile koosompempe abasafundayo kuneengcali. Ngokuqinisekileyo njenge-amateur apho unomsebenzi onzima ngokomzimba ecaleni kwayo, ungaqeqeshwa rhoqo. Kulungile ukucela umngeni kwimpilo yakho ubuncinane kabini ngeveki.

Ukongeza kwimpilo, qeqesha izihlunu zakho kunye nokulinganisela

Uya kubona ukuba amandla akho akuxhomekekanga nje kukuqina kwakho. Ngokukodwa xa uhamba ebaleni uya kusebenzisa izihlunu ongazisebenzisi kakhulu kubomi bakho bemihla ngemihla. Ezi ziya kuba ziindawo zakho ezibuthathaka kwaye unokuhlala ixesha elide njengoko lonke ilungu lomzimba wakho likuvumela.

Ukongeza, ukugcina ibhalansi yakho kakuhle kudla amandla amaninzi. Ke unokunika amandla akho amandla amakhulu ngokusebenza kwibhalansi yakho.

Ukongeza, njengosompempe, kungcono ukuba ube noqeqesho olulula ngokufanelekileyo ngosuku olungaphambi komdlalo webhola. Oku kukuvumela ukuba usebenze umzimba wakho kumngeni owulindeleyo ngosuku olulandelayo. Oku kukhuthaza ukujikeleza kwegazi kwaye kunika ithoni yemisipha enempilo.

Qamba iseshoni yakho kwaye ugxininise kwiindawo ezahlukeneyo zomdla

Ndiza kugubungela inani leeseshoni zoqeqesho apha, ezijolise ekuphuculeni iindawo ezahlukeneyo zokuqina komzimba. Iiseshoni zohlulwe phantsi kwezi zihloko zilandelayo:

• Isantya / Ubuchule
• Ukunyamezela ngesantya
• Ukuqina okuphezulu
• Amandla / Uzinzo olungundoqo

Ezi seshoni zikwangqale kwinqanaba elithile ukuze ukwazi ukuqeqesha ngokuthe ngqo kwinqanaba lakho:

1. Umqali
2. Phakathi
3. Advanced

Kuya kufuneka ukuba ufumene isalathiso esihle senqanaba lakho kunye novavanyo lwangaphambili kunye neengcaciso kwaye ngoku ulungele ukucwangcisa umthambo wakho.

Ukufudumala

Ukuzifudumeza yinxalenye ebalulekileyo yokulungiselela zombini iiseshini zoqeqesho kunye nokhuphiswano. Iinzuzo zokufudumeza ziquka:

• Ukunyuka kwesantya sokunciphisa kunye nokuphumla kwezihlunu ezishushu
• Ukuncipha kokuqina kwemisipha
• Inkululeko eyongezelelekileyo yokuhamba
• Ukunyuka kokujikeleza kwegazi ngokusebenzisa izicubu zomzimba ezisebenzayo
• Vumela ukubetha kwentliziyo ukuba kunyukele kwisantya esisebenzayo ngaphambi kokuba uqale umthambo/ukhuphiswano
• Uphinda ube nengqondo elungele uqeqesho okanye ukhuphiswano

Ukufudumala kufuneka kubandakanye izigaba ezithathu (imizuzu eyi-15)

1. Ukufudumala ngokubanzi (3-5 imizuzu). Oku kunokuquka ukubaleka ngesantya esicothayo nesizinzileyo ukunyusa izinga lokubetha kwentliziyo nokujikeleza.
2. Ukolula okunamandla (5 imizuzu). Oku kuthetha ukolula okuqhubekayo. Uzolula ngolu hlobo
   ngexesha lokufudumala kunye nokuphindaphinda uhlobo lwentshukumo onokuyilindela ngexesha lomdlalo.
3. Ukufudumala okuthe ngqo (3-5 imizuzu). Inxalenye yokugqibela yokufudumala ilungiselela umgudu omkhulu ngokukhupha kunye nokunyusa izinga lentliziyo yakho malunga ne-85-90% yobuninzi bakho.

Ukufudumala ngokubanzi (3-5 imizuzu)

Hamba ngokucothayo nangesantya esizinzileyo ujikeleze ibala okanye ubuye emva naphambili ukusuka kumgca wokukora uye kumgca osembindini de izihlunu zakho ziyeke kancinci kwaye zifudumale.

Ukolula okunamandla (imizuzu emi-5)

Hamba umgama phakathi komgca wokukora kunye nomphetho wendawo yesohlwayo kwaye usoloko uhamba ubuyela kumgca wokukora ngomsebenzi ngamnye.

Amadolo aphezulu

Ukuqhubela phambili, nyusa amadolo akho ukuya kutsho phakathi phezulu.

Boom Kicks
Ukuqhubela phambili, nyusa izithende zakho kwaye uzame ukubetha ngasemva.

ukunyathela ecaleni (ukunyathela)

Yiya emacaleni kwicala lendawo yesohlwayo ngonyawo olunye phambi kwelinye.

ukubaleka umva

Hamba umva ukusuka kumgca wokukora uye kumphetho webala lesohlwayo. Jogi ubuyele kumgca wokukora, uze uphinde.

les
Gxuma ukusuka kumgca wokukora ukuya kumda wesohlwayo usebenzisa i-kneecap ephezulu. Jogi ubuyele kumgca wokukora. Tsibela kumda wendawo yesohlwayo, kuqala idolo lakho lasekhohlo kwaye emva koko ngasekunene kwakho emzimbeni wakho,
usene-kneecap ephezulu. Jogi ubuyele kumgca wokukora. Tsibela kumda wendawo yesohlwayo, usenedolo eliphakamileyo, kodwa jikisa idolo lakho. Jogi ubuyele kumgca wokukora. Phinda ulandelelwano lonke.

Ukufudumala okuthe ngqo (imizuzu eyi-3-5)

Apha ulungiselela umzamo omkhulu. Indlela elungileyo neyonwabisayo yokwenza oku kukusebenzisa uhlobo lomdlalo weqela. Le ikwayindlela elungileyo yokwakha intsebenziswano kumdlalo kwaye ibonise umanyano kwi
ibala lokudlala. Amaqela ahlala ekwenza oku kunye kwaye ningakwenza oku kunye njengosompempe nabasebenza elayinini.

Ukufudumala kufanelekile kuwo onke amanqanaba njengoko kufuneka uhlale ukhulula imisipha yakho.

Ukuzivocavoca ngesantya kunye nokukhawuleza

Umthambo 1

Kulo msebenzi uya kwenza i-sprints emfutshane. Umzekelo, ungasebenzisa iicones ozibeka kude ngeemitha ezingama-20. Ngala ma-sprints unika ubuninzi bakho, obujoliswe ekuphuculeni amandla akho.

Ufuna ukwakha ishedyuli yokutsala i-sprint. Landela lo mzobo ungezantsi ukusuka kwikhowuni ukuya kwikhowuni:

Gcina imizuzu emi-2 phakathi kwe-sprint nganye kwaye wenze enye, kodwa jonga izinga lentliziyo yakho. Lindela ukubetha kwentliziyo yakho ukuba ubuyele kwi-60-65% yezinga eliphezulu lentliziyo yakho njengoko uhamba kancinane ubuyela ekuqaleni, emva koko ubuyele kwi-cone yokuqala.

Ndihlala ndilinganisa ukubetha kwentliziyo yam ngewotshi yam ehlakaniphile, ndinayo nantsi isithuba malunga newotshi yezemidlalo egqwesileyo enezinga lentliziyo yoqeqesho loqeqesho ukuba unokufunda.

Umehluko olula asikokubeka iicones kumgca othe ngqo, kodwa ukuzityhala zimke kwi-engile ye-45˚ nge-sprint nganye. Ngale ndlela unokuqeqesha ubuchule bakho.

Umthambo 2

Kumsebenzi wesibini wenza ulungiselelo olwahluke kancinane, apha ungasebenzisa iikona zendawo yesohlwayo ukwakha iseti yakho:

Wakha isantya sakho kumgca wokuqala othe tye, emva koko ubaleke ngediagonally ukuya kumgca wokukora kwelinye icala lenjongo. Kwakhona apha, qiniseka ukuba izinga lokubetha kwentliziyo yakho libuyela kwi-60 - 65% yezinga eliphezulu lentliziyo yakho phakathi kophindaphindo.

Umthambo 3

Beka iicones ezininzi okanye izinti emhlabeni kwaye uzibeke kwindawo eyahlukileyo kwi-1-2 yeemitha ukuqelelana:

• Ukukhawulezisa i-15 yeemitha ukusuka ekuqaleni
• Nyathela intonga nganye / ikhowuni kwaye ugcine isantya sakho
• Yehlisa isantya emva kokufikelela kwintonga yokugqibela
• Hamba kancinci ubuyele ekuqaleni

Umthambo 4

Beka iicones ezi-6 njengoko kubonisiwe, ukuqala kumgca wokukora:

Wenza i-drill eyahlukileyo kwikhowuni nganye kwindawo yesohlwayo:

1. Qala ku-1, buyela umva ngesantya esiphakathi ukuya kwicone A, uze ujike wenze ubuninzi bokubaleka ukuya kwikona ekude yendawo yesohlwayo (2). Emva koko buyela ku-1 ngesantya sokuphumla.
2. Amanyathelo asemacaleni atshintshanayo ukuya kwikhowuni B, emva koko omnye umtsi ukuya kwikona ekude kwindawo yesohlwayo kwaye ubuye umva uzolile.
3. Jog ukuya kwikhowuni engu-C, emva koko ubaleke kakhulu ukuya ku-2.
4. Ukubaleka ukuya kwikhowuni D, emva koko ubuninzi bokubaleka ukuya ku-2.

Oku kubonisa ukuphindaphinda oku-1. Gcina ukuphumla okusebenzayo kwi-3 imizuzu phakathi kwe-reps.

Umthambo 5

Apha siziqhelanisa novavanyo lweCODA oluyinxalenye yovavanyo lweFifa Fitness apho ukukwazi ukutshintsha ulwalathiso kuhlolwa khona.

Beka iicones ezimbini (ngumgca wokuqala lo), isiqingatha semitha ngaphezulu ubeka ezinye iicones ezimbini, eli linqaku A (isango lokuqala). Iimitha ezi-2 ukusuka kwindawo A, beka iicones ezimbini ngaphezulu kwindawo B, kwaye emva kweemitha ezi-8 beka iithayile ezimbini ngaphezulu kwindawo C.

• Apha ubaleka i-10 x 8 x 8 x 10 yeemitha zokubaleka
• Phakathi kwendawo A kunye nenqaku B ziimitha ezi-2 kwaye phakathi kwendawo B kunye nenqaku C ziimitha ezisi-8 (ukusuka kwindawo A ukuya ku-C ziimitha ezili-10)
• Emva komqondiso, baleka ukusuka kumgca wokuqala ukuya kwindawo C
• Baleka emacaleni ukuya ekhohlo ukuya kwindawo B, uze uye ngasekunene ukuya kwindawo C
• Umgama oqhelekileyo ukusuka kwindawo C ukuya kwisango lokuqala
• Zama ukufumana isiphelo ngokusondeleyo kwimizuzwana eyi-10

Imithambo Yokunyamezela

Umthambo 1

Setha i1: Qala ukusuka kwicala elisecaleni kwaye ubalekele kwicala elichaseneyo kwaye ubuyele kwakhona. Yenza oku malunga ne-80-85% yamandla akho okugijima.
Setha i2: Qala ukusuka ecaleni kwaye ngoku yenza okufanayo kodwa ngeli xesha ukuya kwindawo yesohlwayo

Umthambo 2

Setha i1: Sprint ukuya kumda wendawo yesohlwayo kunye nomva

Seta 2: Sprint ukuya kumgca ophakathi nasemva

Setha i3: Sprint ukuya kumda wendawo yesohlwayo kunye nomva

Phinda lo msebenzi ungentla kodwa ngeli xesha qala ngoseti 3 uphele ngoseti 1.

Umthambo 3

I-6 x 10 i-sprints yesibini kwi-70-80% yesantya sakho esiphezulu. Imizuzwana ye-15 yokuphumla / yokubuyisela (ukugijima kancinane) phakathi kwe-sprint nganye

Umthambo 4

Seta 1: Sprint 50 yeemitha kwi-80% yesantya sakho esikhulu. 25 imizuzwana recovery
Setha i2: Sprint i-100 yeemitha kwi-80% yesantya sakho esiphezulu. 45 imizuzwana recovery
Setha i3: Sprint iimitha ezingama-200 kwi-80% yesantya sakho esikhulu. 1'30 imizuzwana recovery

Umthambo 5

Jikelezisa ibala. Qhuba ubude obupheleleyo bebala ecaleni kwendlela. Emva koko uhambe ngokuzolileyo uye kwelinye icala lebala ngomgca ongasemva. Emva koko ubaleke umva kwelinye icala ecaleni kwendlela, kwaye uhambe ubuyela ekuqaleni. Baleka malunga ne-80-90% yesantya sakho esikhulu.

Umthambo 6

Apha siqhelisela uvavanyo lokuPhindwa kwe-Sprint Ability oluyinxalenye yovavanyo lweFIFA Fitness olulinganisa ukukwazi ukwenza i-sprints ephindaphindiweyo kumgama weemitha ezingama-30.

Beka phantsi iicones ezimbini (lo ngumgca wokuqala), iimitha enye enesiqingatha ngaphezulu beka phantsi iicones ezimbini kwakhona, eli lisango lokuqala. 30 yeemitha ukuya phambili ubeka phantsi iicones ezimbini kwakhona, eli lisango lokugqibezela.

• Emva komqondiso, baleka kwi-100% yesantya sakho esikhulu ukusuka kumgca wokuqala ukuya kwisango lokugqiba (iimitha ezingama-30)
• Buyela kwakhona imizuzwana engama-30 kwaye uhambe ubuyela kumgca wokuqala
• Phinda amaxesha ama-5
• Zama ukugqibezela umgama omde ngaphantsi kwemizuzwana emi-5 kangangoko
• Oosompempe abaninzi abanobuchule bagubungela umgama we-6 amaxesha angama-40 eemitha kwi-6 - 6,5 imizuzwana kunye ne-60 yesibini yokubuyisela.

Imithambo ephezulu kakhulu

Umthambo 1

Setha i1: Baleka ukusuka kwindawo yesohlwayo uye kwenye kwaye ubuye kwakhona. Baleka malunga ne-60-70% yobuninzi bakho

Setha i2: Phinda okufanayo kodwa ukwandisa ukuqina ukuya kwi-80-90% yobuninzi bakho

Umthambo 2

Umqali: baleka i-1000 m kwimizuzu emi-6, imizuzu emi-3 ukubaleka kancinci, 500 m kwimizuzu emi-3, imizuzu emi-3 ukubaleka kancinci, 500 m kwimizuzu emi-3

Phakathi: 1000m kwimizuzu emi-5, imizuzu emi-3 ukubaleka kancinci, 500m ku-2’30, imizuzu emi-3 ukubaleka kancinci, 500m ku-2’30

Advanced: 1000m kwimizuzu emi-4, imizuzu emi-3 ukubaleka kancinci, 500m kwimizuzu emi-2, imizuzu emi-3 ukubaleka kancinci, 500m kwimizuzu emi-2

Umthambo 3

Seta iicones ezi-6 njengoko kubonisiwe ngezantsi:

• Baleka ukusuka kwikhowuni yesi-2, umqolo uA uye kwikhowuni yoku-1, kwaye ubuye kancinane kwakhona phakathi ko-1 no-2
• Phinda ngeecones B, C & D
• Phinda isekethe yonke kwakhona ngokulandelelana komva (okt. D, C, B, A)
• Oku kuphinda-phinda oku-1

Imizuzu emi-4 yokubuyisela phakathi kweseti nganye

Umthambo 4

Apha siziqhelanisa noVavanyo lweThutyana oluyinxalenye yoVavanyo lweFitness Fitness lweFIFA oluvavanya ukukwazi ukwenza uthotho lwemitsi ekhawulezayo ngaphezulu kweemitha ezingama-75 sitshintshana nesithuba seemitha ezingama-25.

Apha siqhuba amaxesha angama-40 umgama we-75 kunye nekhefu leemitha ezingama-25 eziziimitha ezingama-4000 zizonke. Singasebenzisa imigca yebhola ekhatywayo ngenxa yemilinganiselo ephantse ichanekileyo. Apha sisebenzisa imigca yangasemva kunye nemigca yendawo yesohlwayo.

• Qala kumgca wendawo yesohlwayo kufuphi nekona
• Baleka i-75 yeemitha, oko kukuthi ukuya kumgca wendawo yesohlwayo kwelinye icala
• Yima kumgca wesohlwayo kwaye uqhubeke kumgca ongasemva kwaye uhambe ubuyele kumgca wendawo yesohlwayo (i-25 yeemitha zizonke)
• Kulo mgca wendawo yesohlwayo uqala ukubaleka kwakhona kwelinye icala
• Phindaphinda de ube ufikelele kuma-40 ewonke
• Zama ukugcina imizuzwana eyi-15 kwiimitha ezingama-75 kunye nemizuzwana engama-20 ngeemitha ezingama-25
• Akunyanzelekanga ukuba usebenzise imigca kwibala lebhola ekhatywayo, kodwa qiniseka ukuba imigama engama-40 x 75/25 yeemitha ichanekile.

Imithambo yozinzo lwakho olungundoqo

Kwihlabathi lanamhlanje leMpilo kunye neFitness, kunzima ukujikeleza igama elithi "uzinzo olungundoqo" kwaye uqeqesho lwebhola alufani. Uphando luye lwabonisa ukuba ezi zihlunu zingundoqo zenziwe zisebenze ukuxhasa umqolo ngaphambi kokuhamba kwemilenze.

Injongo yoqeqesho olusisiseko lokuzinza kukuphuhlisa amandla emisipha engundoqo ukuze isebenze ngokufanelekileyo nangempumelelo
indlela elungelelanisiweyo yokugcina ukuma okufanelekileyo.

Akunjalo kuphela, kodwa kubaluleke kakhulu ukuba sibe namandla ngakumbi ukukhusela ukulimala okunokwenzeka kwixesha elizayo kangangoko kunokwenzeka. Kumsebenzi wokuzilolonga, akufuneki ushiye imithambo engundoqo kunye nozinzo olungundoqo. Zenze rhoqo ngeveki, amaxesha amathathu ngeveki ukuba kunokwenzeka.

Ngaphandle kokuba womelele ngakumbi, oku kunenzuzo yokuba uya kukwazi ukuhamba ngendlela elula.

Nantsi eminye imithambo onokuyenza njengenxalenye yenkqubo yakho yoqeqesho.

Superman

• Qala kuzo zonke ezine ngezandla phantsi kwamagxa kunye namadolo phantsi kwesinqe.
• Beka umqolo wakho kwindawo engathathi hlangothi kwaye uqinise i-abs yakho ngokuthoba inkaba yakho kancinci kumqolo wakho.
• Shelelezisa umlenze omnye umva kancinci ngelixa uhambisa ingalo echasene nayo phambili.
• Yibambe kwaye unyuse olu xesha ukuya kuthi ga kwimizuzwana engama-20.
• Kancinci buyisela umlenze wakho nengalo emva kwaye utshintshe amacala.
• Yenza iiseti ze-5-10 reps.

Ukucwangcisa

• Yolula ngelixa ungqiyame kwiingalo zakho zangaphambili
• Zityhale emhlabeni ukuze uphumle kwiinzwane zakho kunye neengqiniba
• Gcina umqolo wakho ulula, kumgca ochanekileyo ukusuka entloko ukuya kwizithende
• Nyakazisa i-pelvis yakho kwaye uthintele i-abs yakho, uthintele isiphelo sakho esingasemva ekubambeni emoyeni
• Bamba imizuzwana engama-20 ukuya kwengama-60, thoba umva kwaye uphinde
• yenza iiseti ze-2-5 reps

iplanga elisecaleni

• Lala ngecala elinye, ingqiniba phantsi kwegxalaba lakho, qiniseka ukuba izinqe zilingana
• Yomibini imilenze kufuneka ihlale ithe tye kwaye ihambelana nomzimba
• Zityhale de kubekho umgca othe tye phakathi kweenyawo, isinqe kunye nentloko
• Bamba imizuzwana engama-20 ukuya kwengama-60
• Yehlisa kwaye uphinde kwelinye icala

Ibhola yaseSwitzerland

• Lala ngesisu sakho ebholeni
• Beka izandla zakho emva kweendlebe zakho kwaye unyuke ukusuka kwindawo yakho yokuqala
• Buyela ezantsi kwindawo yentloko
• Phinda iiseti ezili-15 zesi-3 kunye nokuphumla kwesibini kwe-30

Imithambo yokupholisa phantsi

Achilles Yolula

Yima ngomlenze omnye phambi komnye, iinyawo zijonge phambili, isithende ngasemva emgangathweni nomlenze ongasemva ugobe kancinane. Gcina umva wakho uthe tye kwaye uncike ngomva ngesithende sakho de uqale ukuvakalelwa kwi-tendon yakho ye-Achilles.

ukolula amathole

Yima ngomlenze omnye phambi komnye - ngaphezulu kancinci kunomsebenzi odlulileyo - iinyawo zijonge phambili. Isithende emgangathweni kunye nomlenze wangasemva ngqo. Gcina umqolo wakho uthe tye, goba idolo lakho langaphambili kwaye uhambise ubunzima bakho phambili nasezantsi de uzive unwenwele ngasemva kwethole lakho.

yolula ithanga

Bamba unyawo lwakho ngesandla sakho kwaye uphakamise unyawo lwakho emva kweempundu zakho. Tsala unyawo umva kwaye umke kwiimpundu kwaye utyhale idolo phantsi. Sebenzisa udonga okanye iqabane ukuba ibhalansi ngumba.

I-Hamstring Yolula

Yima ngomlenze omnye phambi komnye, iinyawo zijonge phambili kwakhona. Gcoba i-hips ngasemva kwaye ugcine umva wakho ngokuthe ngqo ngokusemandleni, izandla zakho ziphumle emadolweni, uze ulungelelanise umlenze wakho wangaphambili. Emva koko lungisa ngokutyhala isinqe sakho ngasemva nasezantsi.

Ukolula umsipha xa ulele phantsi

Hlala ngomlenze omnye phambi kwakho, kunye nomnye ugobile ukuze unyawo lwakho luthinte ngaphakathi komlenze wakho othe tye. Gcina umqolo wakho uthe tye kwaye ubambe incam yonyawo lwakho ngesandla sakho. Bamba, ukhuphe umoya kwaye uhambise izandla zibuyisela umlenze wakho. Tshintsha imilenze kwaye uphinde.

igroin stretch

Yima ngeenyawo zakho malunga nobubanzi bamagxa ngokuhlukana. Ukugcina umlenze wakho wasekunene ngqo, goba idolo lakho lasekhohlo kwaye uncike kwi-torso yakho emlenzeni owandisiweyo uze uzive ulula kwicala langaphakathi lethanga lakho lasekunene.

into yokubamba iinzwane

Qala olu luhlu kunye nezithende zakho kunye phantsi, ubambe iinyawo zombini ngezandla zakho. Yiya phambili kuwe
ezinqeni, ngokuthe ngcembe uqinisa ukolula.

krwitsha igxalaba

Wela ingalo enye ngokuthe tye esifubeni sakho, yibambe ngesinye isandla okanye umphambili, kanye entla kwengqiniba. Khupha umoya kancinci njengoko utsala ingalo yakho engaphezulu ngaphakathi. Phinda wenze enye ingalo.

I-Triceps yolula

Yolula isandla esinye ukusuka embindini womqolo wakho, iminwe ijonge ezantsi. Sebenzisa esinye isandla ukubamba ingqiniba. Khupha umoya kancinci kwaye utsale kancinci.

Iintsuku zokuphumla emva kweeseshoni zoqeqesho ezinzulu

Ukuphumla kubalulekile ekuqinisekiseni ukusebenza kakuhle komzimba. Kubalulekile ukuba wonke umntu obandakanyekayo
ukwenza umthambo rhoqo kunika umzimba ixesha lokuchacha.

Emva kokusebenza kokunyamezela, udinga malunga neeyure ezingama-24 zexesha lokubuyisela ngaphambi kokuba wenze umthambo ofanayo kwakhona. Emva kokuqhelisela uqeqesho lwekhefu, qiniseka ukuba ufumana malunga neeyure ezingama-72 zexesha lokubuyisela.

Qinisekisa ukuba kukho ukuphumla okwaneleyo phakathi kweeseshoni zoqeqesho kunye neeseshoni zoqeqesho kunye nokhuphiswano.

Kuzo zonke ezi ntlobo, ukuchacha ekuzibhokoxeni kubaluleke kakhulu. Ukuba awuxhotyiswanga, ngokuqinisekileyo awuyi kuhamba ngokukhawuleza
qalisa ukuhamba kwaye umgangatho weeseshoni zoqeqesho uya kuncipha. Kwimeko enjalo uqeqesha rhoqo (ubuninzi) kodwa kungekhona ngokufanelekileyo (umgangatho).

Isondlo koosompempe

Imizimba yethu inokusebenza ngokomthamo wayo kuphela ukuba sisebenzisa ukutya okufanelekileyo kunye nolwelo. Oku kubaluleke ngakumbi kwiintsuku/iiyure ezikhokelela kumdlalo okanye kwiseshoni yoqeqesho.

Njengosompempe osafundayo akufuneki uncame zonke izinto ezintle kunye nobutofotofo bobomi, kodwa uphuma kuyo into oyifakayo. Ngokukodwa ukuba enye yeenjongo zakho kukuba ube sempilweni kwaye unciphise umzimba, le yinto eyongezelelweyo onokuyihoya.

Ngokufanelekileyo, ukutya kwakho kufuneka kube noku kulandelayo:

Iicarbohydrates: Iicarbohydrate zinemisebenzi emininzi ebalulekileyo. Banikezela ngamandla emzimbeni nasengqondweni kwimisebenzi ephezulu kakhulu efana nokubetha impempe okanye uqeqesho. Zifakwe egazini ukuba zisetyenziswe njengamandla ngokukhawuleza, okanye zigcinwe njenge-glycogen kwimisipha kunye nesibindi ukuze zisetyenziswe emva kwexesha.

I-glucose: i-fuel yokuqala yokusebenza kwengqondo yethu, usebenzisa malunga ne-60% ye-glucose ekhoyo. Ke xa iswekile esegazini isezantsi, ingqondo ayisebenzi ngendlela ebemele isebenze ngayo. Izigqibo
kunye nezakhono ziyancipha kwaye ukudinwa kuya kwenzeka. Gcina umlinganiselo ofanelekileyo weecarbohydrates
lungelelanisa iswekile yegazi kwaye ugcine amanqanaba amandla kunye nobunzima ngokulinganayo.

Kukho iintlobo ezahlukeneyo zecarbohydrates, ezinye zazo zinyibilika kancinci kwaye zibonelela ngokuzinzileyo,
umthombo wamandla ixesha elide. Ezinye, ezifunxa ngokukhawuleza, zikhokelela ekwandeni ngokukhawuleza kweshukela egazini
kunye namaza amandla.

Imithombo elungileyo yeecarbohydrate ezikhutshwa kancinci:

• I-pasta emanzi ngokupheleleyo
• IVolkorenbrood
• Brown Basmati irayisi
• I-oatmeal
• I-Muesli / yonke iBran
• Iilentile / iimbotyi zesoya / iimbotyi zezintso
• Ama-apile / amapere / amajikijolo
• I-Brokholi / Itumato / Iimbotyi eziluhlaza
• Iziselo ezigudileyo

Imithombo elungileyo yokukhutshwa ngokukhawuleza kwe-carbohydrates:

• Iikuki zokwetyisa
• Itshokhola
• imivalo yeecereal
• Iibhanana
• I-Aardappel
• Iziqhamo zeGedroogd
• Buckwheat / Couscous
• Incindi yeziqhamo
• Iziselo zezemidlalo

Amafutha: ziyafuneka ekutyeni kwaye zinemisebenzi emininzi ebalulekileyo emzimbeni. Amafutha ngowona mthombo wamandla emzimbeni kunye nowona mthombo wamandla wokwenza umsebenzi ophantsi. Amafutha asebenza njengesikhuselo kumonzakalo kumalungu abalulekileyo anjengentliziyo, isibindi, izintso, udakada, ubuchopho kunye nomnqonqo. Amafutha ayinxalenye ebalulekileyo yazo zonke iiseli zeseli, kuquka imithambo-luvo kunye neeseli zengqondo.

Amafutha abalulekile nakuphi na ukutya koosompempe, kodwa kubalulekile ukutya iintlobo ezifanelekileyo zamafutha. Amafutha afumaneka kwimbewu, amandongomane kunye neentlanzi ayimfuneko, njengamafutha e-polyunsaturated kunye namafutha. Amafutha ahluthayo kunye ne-monounsaturated afumaneka kwiimveliso zobisi, kunye nokutya okuthosiweyo kunye nokutya okucutshungulwayo kuthathwa njengamafutha angabalulekanga kwaye kufuneka agwenywe, ngakumbi ukuba ufuna ukunciphisa umzimba.

Iprotein: Iprotheni yi-macronutrient ebalulekileyo emzimbeni. Zizinto zokwakha amathambo, imisipha kunye nezihlunu. Zonke ii-enzymes ziiprotheyini. Ii-Enzymes zilawula iintshukumo ezininzi zokuvelisa amandla, kunye nokwakhiwa kunye nokulungiswa kwezicubu, ngakumbi izihlunu. Iiprotheyini zinokusebenza njengomthombo wamandla emva kokuncipha kwe-carbohydrate emva kokuzivocavoca, kodwa le meko kufuneka igwenywe apho kunokwenzeka.

Ndihlala ndithenga umxube weziselo zezemidlalo, i-smoothies kunye nemivalo yamandla apha eDecathlon kwaye emva koko uthathe iziselo zam ngebhotile yamanzi okanye uzenzele ekhaya phambi kokhuphiswano.

Ukuthintela Ukuphelelwa ngamanzi emzimbeni

Izihlunu zingama-75% amanzi. Ukulahlekelwa okuncinci njenge-3% yamanzi kunokubangela ukuncipha kwe-10% kumandla kunye nokulahlekelwa kwe-8% kwisantya, kwaye kunokuphazamisa ukugxila kwengqondo kunye nokugxila. Ukubila kukusabela okuqhelekileyo komzimba ngexesha loqeqesho okanye ukhuphiswano. Isiphumo esingenakuphepheka kukuba umzimba ngokwemvelo ulahlekelwa ngamanzi.

Nangona kunjalo, ngexesha lokuzilolonga, izinzwa zonxano ziyathintelwa kwaye uya kuba lula ukubona ukuba unxaniwe, kunyanzelekile ke ngoko ukuba oosompempe bahlale bemanzi kwaye baqhubeke nokusela ulwelo ngexesha lomdlalo.

1. Ngokufanelekileyo, oosompempe kufuneka basele iilitha ezi-2 zamanzi ngosuku phambi komdlalo.
2. Ukulahlekelwa lulwelo lomzimba kubangela ukudinwa, ngoko ke abagwebi kufuneka basele ulwelo oluninzi ngexesha lomdlalo.
3. Umgaqo wesithupha ngulo: sela kancinci kwaye rhoqo. Sela malunga ne-200 ml (ikomityi yeplastiki igcwele) kwaye wenze oku rhoqo ngemizuzu eyi-15-20. Ukulinda ukuphumla ke ngoko kulide kakhulu.
4. Sela malunga neglasi enye yamanzi rhoqo ngemizuzu eli-1 kwiiyure ezikhokelela kukhuphiswano.
5. Ukuba usela isiselo esiqulethe i-caffeine, kufuneka usele iglasi eyongezelelweyo yamanzi.
6. Unokukhetha isiselo semidlalo ye-isotonic ngexesha lokhuphiswano okanye isiqingatha seseshoni yoqeqesho olunzulu lokuzaliswa ngokukhawuleza kwamanzi.

Kufuneka isiselo sakho siqulathe ntoni?

1. Kwiimeko ezishushu, kufuneka kuthathwe amanzi kuphela. Oku kungenxa yokuba ukongezwa kweecarbohydrates kudla ngokucothisa isantya sokufunxwa kwamanzi egazini.
2. Sela isiselo esine-carbohydrate ephantsi ekuqaleni kulandele isiselo semidlalo ye-carbohydrate eqhelekileyo ngexesha lokuphumla kunye nesinye kwimizuzu engama-20 yokugqibela.

Oosompempe kufuneka bafake amanzi ngokwaneleyo emva koko ukuze bahlaziye ilahleko yolwelo. Sela ulwelo emva kokhuphiswano kangangethuba elinye elinesiqingatha lokuphulukana nobunzima bomzimba. Ukuba i-1 kg yobunzima bomzimba ilahleka ngenxa yokubila, sela iilitha ezi-1,5 zolwelo. Sela ngokukhawuleza emva koqeqesho njengoko ukubuyisela ulwelo lomzimba kuthatha imizuzu engama-30 ubuncinci.

Ngosuku olungaphambi komdlalo

1. Yitya isidlo sakusasa sekhabhohayidreti ekhutshwa kancinci, umz. isitya semuesli eneziqhamo, amaqhekeza ama-1-2 ethowusti yengqolowa (nejam, imarmalade okanye ubusi ukuba uyathanda), kunye neglasi yejusi yeziqhamo.
2. Kubalulekile ukusela ngakumbi emini (amanzi, ijusi, iziphuzo zezemidlalo, njl.).
3. Yidla i-2-3 "i-carb snacks" yonke imini.
4. Phambi kwesidlo sakho esiphambili (ngokuhlwa) – yitya ukutya okusekelwe kukutya okunekhabhohayidrethi ezikhutshwa kancinci kancinci.

Usuku lomdlalo

1. Yitya isidlo sakusasa secarbohydrate esikhutshwa kancinci njengosuku oludlulileyo.
2. Yidla isidlo esicothayo ngaphambi kwesidlo sakho saphambi komdlalo kwiiyure ezi-3-4 ngaphambi kokuba uqale.
3. Qhubeka usitya 'i-carbohydratesnacks' ukuya kuthi ga kwiyure enye phambi kogqatso.

Emva komdlalo

1. Yitya i-carbohydratesnack ngokukhawuleza emva kokhuphiswano okanye uqeqesho, umzekelo ibhanana,
   iibhiskithi zokwetyisa, njl.
2. Yidla ukutya okusekwe kwi-carbohydrate kwiiyure ze-2 zomdlalo okanye iseshoni yoqeqesho.

UJoost Nusselder, umsunguli woosompempe.eu ngumthengisi wentengiso, utata kwaye uyathanda ukubhala ngazo zonke iintlobo zemidlalo, kwaye naye udlale imidlalo emininzi ngokwakhe ebomini bakhe bonke. Ngoku ukusukela ngo-2016, yena neqela lakhe bebesenza amanqaku ebhlogi aluncedo ukunceda abafundi abathembekileyo ngemidlalo yabo.