Ukuba ucinga ukuba lixesha lokugqitha kwinqanaba lesiseko sokomelela kwabaqalayo, ngaba ndinazo naziphi na iindlela zokukuqhatha! Ukuqeqesha ukunyusa iintsimbi ezimbini zeOlimpiki kusenokuba yile nto uyifunayo ukukhulisa amandla akho kunye nenqanaba elitsha. Leliphi ixesha elingcono lokuzama, ngoku sonke siphefumlelwe ziiOlimpiki zaseTokyo ezingabonakaliyo ezibukekayo?
Ngamafutshane, ukuba yinkosi nokudlala iMidlalo yeOlimpiki rhoqo kuya kuphucula amandla akho emidlalo, isantya, ukomelela kunye namandla. Nokuba awusebenzisi iipleyiti zobunzima, injongo yokwenza amandla aphezulu kunye namandla kuya kubonelela ngokuvuselela amandla kwimisipha yakho. Inkuthazo eyomeleleyo = inzuzo enkulu. Ngaphambi kokuba uqale, qiniseka ukuba unezona zimbini zeglavu zomzimba…
"Ukuphakamisa iintsimbi kweOlimpiki ikakhulu malunga nokuhlutha kunye nokucoceka kwaye ezi ntlobo zimbini zokuphakamisa iintsimbi zenziwe kukhuphiswano lokuphakamisa iintsimbi nge-Olimpiki ukusukela ngonyaka we-1896," ucacisile uWill McCauley, umqeqeshi wamandla kunye nokuqina komzimba we-PerformancePro, isitudiyo soqeqesho lobuqu eNtshona. Yesithili. .
Ziziganeko zokuphakamisa ubunzima bezobuchwephesha ezifuna isakhono, ukulungelelanisa, ukuqhuma, isantya kunye namandla. Nokuba awunaso isicwangciso sokuthatha inxaxheba kukhuphiswano lokuphakamisa iintsimbi, kuya kufuneka usebenzise ezi zinto ziphakamisayo okanye iziphumo zazo kwisicwangciso sakho soqeqesho. Zombini ezi zinto zimbini ukufana kwazo kukuziqhelanisa nokuphakamisa iOlimpiki, nto leyo ikwanceda ukwandisa isikwele sakho, ukubulala abantu, noomatshini bokushicilela abatyebe kakhulu, kunye nokwakha izihlunu, ”Wongeze watsho uWill.
Khumbula, ukuphakamisa iintsimbi njengembaleki yeOlimpiki kuhlala kuthatha ixesha elide ukuze ube yinkosi. Nangona zimbini kuphela izinto ezidweliswe apha ngezantsi, ziya kwenziwa kwifom emiselweyo kwaye bafumane ezona nzuzo kwinyathelo ngalinye.
Ngale nto engqondweni, kungcono ukuqala ngobunzima obuncinci. Akukho nto iphosakeleyo ngokwenza nje nge-barbell, kuba uninzi lweebellbells ezinobunzima ukuya kuthi ga kwi-20 kg ngaphandle kweepleyiti zobunzima ezongezelelweyo-ngendlela, esi sisikhokelo sethu kwiipleyiti zobunzima.
Ukuba oku kuvakala kunzima kakhulu, ungasebenzisa umshanelo okanye nantoni na emele intonga ethe nkqo ukuze uqonde amanqanaba ahlukeneyo okuphakamisa. Yazi intshukumo, emva koko wandise kancinci ubunzima.
Ukuqala emhlabeni, i-barbell inyuswe ngokuthe ngqo ngaphezulu kwentloko ngokuhamba kakuhle. Kuqala, bamba i-barbell ngezandla zakho ezinkulu kwaye uphakame-i-barbell kufuneka ibekwe kwi-hip crease yakho, ukuze uphakamise amadolo kwaye i-barbell ayihambi.
Yehlisa i-barbell emadolweni. Esi sikhewu sokuxhonywa. Ukusuka apho, yeka i-barbell ngokuchasene nawe kwaye utsibe ngamandla. Xa ushiya phantsi, kuya kufuneka uve ukuba ibarbell iyabetha esinqeni. Nje ukuba ufumane ukuxhoma kwayo (nceda uxolele i-pun), tsiba phezulu kwaye utsale i-barbell ngqo phantsi kwesilevu sakho.
Emva kokuphindaphinda amatyeli aliqela, beka i-barbell kwakhona kwindawo enqunyanyisiweyo, tsiba, tsala ibarbell phezulu kwaye uyitshixe ngaphezulu kwentloko. Isenokuziva ngathi ayicacanga ekuqaleni, kodwa emva kokuziqhelanisa, kufuneka uzive kwaye ujongeka njengokuhamba okugudileyo. Oku kuhluthwa kunqunyanyisiwe. Ukwenza ukuhlutha ngokupheleleyo, kufuneka uqale nge-barbell yaphantsi.
Ukucoceka kunye noJerk kunamanyathelo amabini azimeleyo. Ngexesha lenkqubo yokucoca, i-barbell kufuneka iqale ukusuka kumgangatho ongaphezulu kwamalungu ezinzwane. Bamba i-barbell kububanzi obufana ne-deadlift, kwaye uzise amathole akho kwi-barbell.
Kuqala, sebenzisa iinyawo zakho ukutyhala kunye nokutsala i-barbell ukuya kufutshane. Nje ukuba i-barbell ifike phakathi kwethanga (esi sisikhundla samandla), tsiba ngokungathi kukuhlutha.
Emva kokuphindaphinda amaxesha ambalwa, tsiba kwaye utsale i-barbell phantsi kwesilevu sakho. Nje ukuba ukwazi kakuhle oku, beka i-barbell phantsi, uyihudule uye embindini wethanga lakho, utsibe phezulu, tsala intsimbi emzimbeni wakho, kwaye ekugqibeleni ubeke ibarbell kwindawo yokubamba: ingalo yakho ephezulu iyafana Umgangatho kunye neminwe yakho kwi-barbell Beka ubunzima kumagxa akho endaweni yezandla zakho.
Ukusuka apha, uya kuba ngumgqakhwe. Beka i-barbell emagxeni akho, squat phantsi ikota ye-squat kwaye utsibe emoyeni, ngelixa utyhala ibarbell entlokweni yakho ngokusemandleni akho. Kuya kufuneka uhlale kwindawo eyahluliweyo: iinyawo zakho zibanzi ububanzi begxalaba, unyawo olunye phambili kunye nonyawo olunye ngasemva, kwindawo yesiqingatha se-lunge.
Okokugqibela, tyhala iinyawo zakho zangaphambili kuqala, emva koko iinyawo zakho zangasemva ukuze ume nkqo iinyawo zakho phantsi kwamagxa kunye nebharki ephezulu entloko. Kuvakala kulula, kodwa kuya kuthatha ixesha ukuyazi kakuhle.
Ixesha lokuposa: Aug-13-2021