Ukuzilolonga kwasimahla kwemizuzu engama-20 ngamanqindi – uyakuyiva ngomso!

umdlalo wamanqindi kunokuba mnandi ukukhupha ukukhathazeka kwakho ... kwaye kulunge kakhulu kumzimba wakho!

Ngubani owaziyo, unokuba utyale imali kwenye isithuba samanqindi esizimeleyo ukuze ukwazi ukuqeqesha kwindawo ekhululekile kwikhaya lakho.

Nokuba uya kufaneleka okanye uqeqeshe i-jabs yakho kwiseshoni yakho elandelayo ye-sparring, ngezantsi uya kufumana isiseko esihle sokuzilolonga oqinisekileyo ukuba uya kuziva ngosuku olulandelayo!

Ukuzivocavoca ngomyalezo wamanqindi okhululekileyo

Nazi iindlela ezininzi zokuzilolonga ezisisiseko onokuzenza ngokukhululeka kwakho ibhokisi yamanqindi ingayenza:

Umsebenzi wemizuzu engama-20 wokuzilolonga ukuze wongeze kwinkqubo yakho

Ukuphosa i-jabs ezimbalwa ngokukhawuleza kwi-punching bag kusenokungabonakali kunzima, kodwa ukuba awuzange usebenzise ipali yokubhoboza ngexesha loqeqesho lwamanqindi, ukumngeni!

Uninzi lwezithuba zomdlalo wamanqindi zinobunzima kakhulu, ke ngalo lonke ixesha uphosa ubunzima bakho eposini, inqindi, unyawo, okanye idolo lijamelene nokuchasana okubonakalayo.

Impembelelo yokuqala (kwaye ngandlela ithile engalindelekanga) inokuba ngumothuko kwaye ayizukuthatha thuba lide ngaphambi kokuba uqaphele ukuba awungekhe ubaleke ngeepunch ezithambileyo.

Kuya kufuneka ubandakanye umzimba wakho uphela, kubandakanya undoqo, amagxa, kunye nesinqe ukuze ulawule ngokufanelekileyo intshukumo yakho njengoko ubetha ibha.

Ewe kunjalo, nawuphi na umthambo ofuna olu hlobo lokuzibandakanya komzimba ungakunceda utshise iikhalori kwaye womeleze amaqela akho aphambili emisipha.

Ngapha koko, umlo wamanqindi ngokuchasene nepali yokubetha (okanye umntu wokwenyani okanye ukubetha ibhegi) yenye yeemithambo ezimbalwa zentliziyo ezakha iimpembelelo eziphindaphindayo kumzimba nakumathambo aphezulu.

Pro tips for every sport

Share

Watch on

Ukuba ucinga ngokuthenga ipali yokubetha ekhaya, cinga ukunika lo mzamo wokuzama.

Yenza umthambo ngamnye ngokwamaxesha acetyiswayo ukugqiba ukuzilolonga. Emva kokuba ugqibe yonke imithambo, phumla umzuzu uze uphinde uthotho kwakhona okwesibini kangangemizuzu engama-20.

Imizuzu engamashumi amabini isenokubonakala ngathi ayisiyonto ingako, kodwa ungawuthathi kancinci lo mceli mngeni-uqinisekisiwe ukuba uyabila!

Ngaphambi kokuba uqale, ngokwemvelo ufuna ukuba nezixhobo ezifanelekileyo ekhaya: ezona glavu zibalaseleyo zamanqindi ndikufumane apha!

Shushubeza

Ngaphambi kokuntywila kwimithambo ebukhali efana umdlalo wamanqindi, kubalulekile ukufudumala ubuncinane imizuzu emihlanu ukuya kwelishumi.

Ukufudumala okusebenzayo kunye nokusebenzayo kufuneka kukukhokele ekusebenziseni okulingisa iintshukumo oza kuzenza ngexesha lokuzilolonga kwakho.

Yenza intshukumo nganye kwezi zilandelayo kwimizuzwana engama-30 kwaye ugqibezele ukulandelelana amaxesha amathathu okanye amane:

1. Imizuzwana ye-30 Ijogu endaweni yayo
2. Imizuzwana ye-30 Oojack abaxhumayo
3. Imizuzwana ye-30 Ii-squats zomoya
4. Imizuzwana ye-30 isithunzi samanqindi: yenza amanqindi alula emoyeni, utshintshanisa iingalo njengoko utsiba kancinci ukusuka ezinyaweni ukuya ezinyaweni njengembethi manqindi
5. Imizuzwana ye-30 Iplanga ephezulu ukuya kwiNja ephantsi: Qala kwiplanga ephakamileyo okanye i-push-up position, uze ucinezele i-hips yakho phezulu ukuya kwisilingi njengoko unweba amahlombe akho kwaye ufikelele kwizithende zakho ukuya kumgangatho ukuya kwinja ezantsi; tshintshela umva kwindawo ephezulu yeplanga kwaye uqhubeke utshintshana phakathi kwezi zimbini.

Ngoku ukuba ushushu, masiqhubekele kwimithambo yokuqala:

IJab - Umnqamlezo - iSkat

Ixesha: imizuzwana engama-45 yomsebenzi, imizuzwana eli-15 yokuphumla

Yima kwindawo yomdlalo wamanqindi ejongene nomyalezo wamanqindi. Iinyawo zakho kufuneka ziba semagxeni ziqhawuke kwaye zijikeleze ngonyawo olunye phambi kolunye.

Ukujonga ezinyaweni zakho, iinzwane zonyawo lwakho lwangaphambili kufuneka zilungelelane nesithende seenyawo zakho zangasemva kwaye iinzwane zeenyawo zombini kufuneka zikhombe kwi-angle ye-45-degree ukuya kwingxowa yokubetha.

Phakamisa izandla zakho, uzibeke ngokungathi ukulungele ukubetha, kwaye khumbula ukuba enye yazo kufuneka ihlale ikhusela ubuso bakho.

Khawuleza jula iipunch ezimbini zilandelelana-jab kuqala ngengalo yakho yasekhohlo, emva koko uwele ngesandla sakho sasekunene-ngaphambi kokwenza isikwere.

Ngokukhawuleza buyela kukuma kwaye uqhubeke ngokulandelelana kwe-jab-cross-squat kwimizuzwana engama-45.

Nje ukuba imizuzwana engama-45 inyuke, phumla imizuzwana eli-15 ngaphambi kokuba uye kwangoko kwimithambo elandelayo.

Iipali zomnqamlezo kwicala eliphambili

Ixesha: imizuzwana engama-45 yomsebenzi, imizuzwana eli-15 yokuphumla

Iinqindi zomnqamlezo ziyilelwe ukujolisa emagxeni nakwiingalo.

Ukuba ucinga imizuzwana engama-45 kulula, qiniseka ukuba ubeka amandla akho ngokupheleleyo kwisibonda somnqamlezo, ugcine i-abs yakho iqinile kwaye ubuso bakho bukhuselekile ngesandla sakho esingasebenziyo.

Ubuqhetseba apha kukuqonda ukuba amandla omnqamlezo avela ekutshintsheni ubunzima bakho phambili njengoko usenza ujingi lwakho.

Ukuba unesandla sasekunene, ngena kwinqanaba lomdlalo wamanqindi ngonyawo lwakho lwasekhohlo ngaphambili, ubunzima bakho ikakhulu kunyawo lwakho lwangasemva, ukuze iziko lakho lomxhuzulane lishenxiswe kancinane kude nebha.

Ukuba unesandla sasekhohlo, setha ngasemva, ukuze unyawo lwakho lwasekunene luye phambili kwaye unyawo lwakho lwasekhohlo lubuyile.

Njengoko ugadla kuwo wonke umzimba wakho ngengalo yakho eyongamileyo, tshintsha ubunzima bakho ubuye phambili kwaye usebenzise amandla obunzima bakho ukubetha inqindi lakho kwisithuba sokubetha.

Njengoko ugqibezela inqindi, qiniseka ukuba isandla sakho sibuyela kwindawo yaso phambi kobuso bakho endaweni yokujongela ezantsi.

Kuya kufuneka ubuyisele kwangoko ubunzima bakho kwindawo yokuqala ukuseta omnye umnqamlezo onamandla.

Qhubeka nengalo yakho ephambili kwimizuzwana engama-45. Phumla imizuzwana eli-15 ngaphambi kokuba uye kwimithambo elandelayo.

libale wena amabhanti amanqindi hayi! Ezi zezona zilungileyo onokuzifumana.

Iipali zomnqamlezo, icala elingalawulekiyo

Ixesha: imizuzwana engama-45 yomsebenzi, imizuzwana eli-15 yokuphumla

Yenza umthambo ofanayo nowangaphambili, kodwa ngeli xesha ujolise kwicala lakho elingalawulekiyo.

Ukuba unesandla sasekunene kwaye usandula ukugqiba iseti yeminqamlezo ngengalo yakho yasekunene, sebenzisa ingalo yakho yasekhohlo, kwindawo yomdlalo wamanqindi ngonyawo lwasekunene phambili, unyawo lwasekhohlo umva kwaye ubunzima bakho butsintshelwe ikakhulu kunyawo lwangasemva.

Kwangokunjalo, ukuba unesandla sasekhohlo kwaye usandula ukugqiba iseti yomnqamlezo ngengalo yakho yasekhohlo, uya kusebenzisa eyakho yasekunene ngeli xesha.

Yima kwindawo yomdlalo wamanqindi unyawo lwakho lwasekhohlo ngaphambili, unyawo lwasekunene ngasemva, kunye nobunzima bakho obuguqulela ikakhulu kunyawo lwangasemva.

Gcwalisa imizuzwana engama-45 yeempompo ezinamandla. Phumla imizuzwana eli-15 ngaphambi kokuba uye kwimithambo elandelayo.

Icala lokukhaba ibhola

Ixesha: imizuzwana engama-90 yomsebenzi, imizuzwana eli-30 yokuphumla

Cwangcisa ixesha lesithuba semizuzwana engama-90 kwaye ugcwalise uninzi lwemijikelezo yolu luhlu lwezinto ezine ezihamba ngokusemandleni:

• I-10 reps yokukhaba ekunene
• Iibhokhwe ezingama-30 ezingqalileyo
• Ukuphinda kabini ukukhaba ngasekhohlo
• Iibhokhwe ezingama-30 ezingqalileyo

Ukuqala, kuya kufuneka malunga nobude bomlenze kude nengxowa yokuhluza ukuze icala lakho lasekunene likhombe kwisithuba.

Ngena kwindawo yakho yomdlalo wamanqindi umlenze wakho wasekunene ubuya umva kunye neengalo zakho, ingalo yakho yasekhohlo ikhusela ubuso bakho ngesandla sakho sasekunene phambi kwesilevu sakho.

Jikelezisa isinqe sakho, tshintsha ubunzima bakho kunyawo lwakho lwasekhohlo ngaphambi kokuba ujike, uphakamise umlenze wasekunene emgangathweni uguqe ngamadolo.

Shaya ngamandla unyawo lwasekunene njengoko usolula idolo kunye nesinqe, ubetha iposti ngesithende seenyawo zakho zasekunene.

Unyawo lwakho lwasekunene kufuneka luguqulwe njengoko isithende sakho sinamathela ngaphandle ukuze inxibelelane okokuqala nengxowa.

Rhoxisa kwangoko unyawo kunye nedolo kwaye ubuyisele unyawo lwakho lwasekunene kwindawo yokuqala. Gcwalisa ii-reps ezili-10 ngokukhawuleza nangokuzimisela kangangoko unakho ngaphambi kokutshintsha kwamacala.

Nje ukuba wenze ukukhaba okungama-10 kwicala lasekunene, zisa amanqindi angama-30 ngengalo yakho yasekunene nxamnye neposti.

Jikelezisa indawo yakho ukuze icala lakho lasekhohlo lijongane nengxowa, emva koko uqhubeke, ngeli xesha kunye ne-10 ekhohlo emacaleni ekhatywayo ilandelwa ngamanqindi angama-30 angqalileyo ngengalo yakho yasekhohlo.

Gcwalisa imijikelezo emininzi kwimizuzwana engama-90. Phumla imizuzwana engama-30 ngaphambi kokuba uye kwimithambo elandelayo.

Lunge - Khaba kunye noJab - Umnqamlezo

Ixesha: imizuzwana engama-45 yomsebenzi, imizuzwana eli-15 yokuphumla

Yima ujonge kwingxowa yokubetha ukuze umgama omde ubude. Buyela umva ngonyawo lwasekunene ukuze wenze uhlaselo lwasemva.

Ukusuka emazantsi e-lunge, qhuma ngamandla, ususe ubunzima bakho kunyawo lwakho lwasekhohlo njengoko ubuyela kukuma.

Njengoko usenza njalo, jika idolo lakho lasekunene phambi komzimba wakho ukuze wenze ukukhaba okuya phambili, ngamandla ukwandisa umlenze wakho wasekunene ukukhaba isithende sakho sasekunene kwingxowa yokubetha.

Ukusuka apha, yiza nonyawo lwakho lwasekunene kwindawo yomdlalo wamanqindi ukuze iinyawo zakho zisasazeke ngaphambi kokwenza amanqindi amane, uguqula isandla ngasinye.

Ngokukhawuleza tshintsha amacala, ngeli xesha kunye nomqolo ongasemva kunye nokukhaba ngaphambili ngomlenze wakho wasekhohlo ngaphambi kokwenza iipali ezine zomnqamlezo.

Qhubeka nokutshintsha amacala ixesha lokuphumla. Emva kwemizuzwana engama-45 yomsebenzi, phumla imizuzwana eli-15 ngaphambi kokuba uye kwimithambo elandelayo.

Iikhonkco, icala eliphambili

Ixesha: imizuzwana engama-45 yomsebenzi, imizuzwana eli-15 yokuphumla

Iiponki zokuloba zifuna intshukumo ekhawulezayo, enamandla yomzimba osebenza undoqo, amagxa kunye nesinqe sakho.

Qala kwindawo yomdlalo wamanqindi ngeenyawo zakho ezibalaseleyo ezibuyela umva (ukuba ulinxele, unyawo lwakho lwasekunene kufuneka lubuye).

Jikelezisa unyawo lwakho lwangaphambili malunga ne-45 degrees kwaye ubeke ubunzima bakho phakathi kwemilenze yakho. Phakamisa isithende sakho sangasemva emgangathweni kwaye uzise izandla zakho ebusweni bakho.

Yenza izikhombisi ezilandelelanayo ngokulandelelana ngesandla sakho esiphambili ngokuguqula umva wakho ubheke phambili njengoko ujikeleza ngonyawo lwakho lwangasemva kwaye usebenzise amandla akho asisiseko ukujija isandla sakho esiphambili phezulu nasemzimbeni wakho ukubetha ibar kwi-engile ukuze umphambili wakho uhambelane umhlaba phambi kobuso bakho.

Buyela kwindawo yokuqala kwaye uhambe ngokukhawuleza kwaye unamandla kangangoko unako kwimizuzwana engama-45.

Phumla imizuzwana eli-15, emva koko wenze intshukumo efanayo kwelinye icala.

Iikhonkco, icala elingalawulekiyo

Ixesha: imizuzwana engama-45 yomsebenzi, imizuzwana eli-15 yokuphumla

Emva kokugqiba i-hook punches ngengalo yakho ephambili, phinda umthambo, ngeli xesha usebenzisa ingalo yakho engalawulekiyo ukuhambisa iipunch.

Cwangcisa ngeenyawo zakho ezingalawulekiyo umva umva kwaye uphinde isinqe, ukujija kunye nokubetha ngenqindi. Qhubeka noku imizuzwana engama-45 uze uphumle imizuzwana eli-15. Emva koko dlulela kumthambo olandelayo.

I-Burpee ene-push-up-punches ngqo-iihuku

Ixesha: imizuzwana engama-45 yomsebenzi, imizuzwana eli-15 yokuphumla

Lo ngumsebenzi wokugqibela kuthotho ngaphambi kokuba ufumane umzuzu owongezelelweyo wokuphumla. Tyhala ngamandla ugqibe womelele.

Yima ubude bengalo kwibhola yakho yomdlalo wamanqindi iinyawo zakho ziqengqele kude, amadolo agobe kancinci.

Yenza i-burpee: squat phantsi, beka izandla zakho phantsi phantsi kwamagxa akho kwaye unyathele okanye utsibe iinyawo zakho umva ukuze umzimba wakho ukwindawo ephezulu yeplanga kunye nokuqina kwakho kunye nomzimba wakho wenze umgca othe ngqo ukusuka kwizithende ukuya entloko.

Yenza i-push-up, ugoba iingqiniba zakho njengoko ubeka isifuba sakho phantsi. Cinezela ubuye umva kwindawo ephezulu yeplanga. Nyathela okanye utsibe iinyawo zakho ubuyele ezandleni zakho.

Ukusuka apha kuqhume phezulu kwaye utsibe ngqo emoyeni. Umhlaba ngobunono ngamadolo kunye neempundu ezigobile kancinci. Umhlaba ngeenyawo zakho kwindawo yomdlalo wamanqindi odlalwa kancinane.

Yangxama kwangoko ibhokisi yokuhluza ngenqindi ngqo ukusuka kwisandla sakho sasekhohlo nasekunene kwakho. Landela iipunch ezichanekileyo ngentambo yasekhohlo nasekunene.

Qhubeka ngokulandelelana kokuziqhelanisa, ugqibezele uninzi lwemijikelezo epheleleyo kwimizuzwana engama-45.

Ngoku ufumana umzuzu owongezelelweyo wokuphumla kwaye uphinde uphinde usete elinye ixesha elingaphezulu!

Ukuziqhelanisa nepunch pad okanye ibhokisi yamanqindi? Kodwa zeziphi ezilungileyo? Funda ngakumbi apha.

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.