Umsindo wentambo yokweqa ungabuyisa izinkumbulo zesikole noma zasehlobo edolobheni. Abantu abadala, nokho, akumele bagxume intambo kaningi, ngaphandle uma bengama-CrossFitters. Ama-Double unders, awaziwa nangokuthi ama-dubs noma ama-double unders, awuhlobo lwenqubo yentambo yokugxuma edinga ukuthi intambo idlule ngaphansi kwezinyawo zakho kabili ngokugxuma ngakunye.
Njengoba kulula njengoba kuzwakala, ama-unders aphindwe kabili adinga ukusebenzisana okuningi, isikhathi esifanele, ukuzijwayeza, kanye nekhono lokuwadonsela phansi. Ngisho kubasubathi abathuthukile, abangaphansi ababili bangachaza ukukhungatheka, ukukhathala, novivinyo olukhulu lokuqina kwengqondo.
Indlela yokwenza ama-double unders
I-Double unders wuhlobo lokuzivocavoca lapho kudingeka ukuzijwayeza ukwenza ngisho nje impinda eyodwa. Ukwazi amathiphu namasu okuwenza ngendlela efanele kungakusiza ukwazi ukuphendula kuqala futhi undize udlule kukho konke.
Kubalulekile ukuthola intambo yokweqa ewubude obusifanele. Ukuze sithole lokhu kuphakama, sizoma maphakathi nentambo yokweqa. Sizodonsa iziphetho ngakithi. Izibambo kufanele zibe ukuphakama kwesifuba. Uma singabaqalayo, singase sifune intambo esinda kancane ukuze sizwe intambo inyakaza emzimbeni. Abasubathi abathuthuke kakhulu bangase bafune ukusebenzisa intambo elula ngesivinini esengeziwe.
- Sizogcina izindololwane ziseduze nomzimba. Sizobamba iziphetho cishe nge-engeli engu-45 degree. Sizosigcina lesi simo uma sesiqala ukugxuma. Lapho lezo ziqhelelene nomzimba, intambo iba mfishane. Lokho kusho ukuthi kufanele sizame kakhulu ukweqela phezulu ukuze sisuse intambo.
- Sizogxuma phezulu kunokugxuma okukodwa okujwayelekile. Sizozama ukuhlala emoyeni isikhathi eside ukuze sivumele intambo ukuthi ingene ngaphansi kabili. Sizogcina umzimba umugqa oqondile ngenkathi sigxuma futhi sigxuma ngamabhola ezinyawo zethu.
Uchungechunge nezimpinda
Uma siziqeqesha ngentambo, ngeke senze uchungechunge lwendabuko kanye nezimpinda njengoba senza nge-bar noma ama-dumbbells. Esikhundleni salokho, kungenzeka sihlele ama-unders aphindwe kabili abe ukujima okuyinkimbinkimbi kwezikimu zokuphindaphinda okuphezulu.
- Ukuthuthukisa ikhono: Ukuze sibe umpetha wabangaphansi abakabili, sizokwenza izingoma ezingabodwa ezintathu, bese eyodwa kabili, bese siphinda ngokushelela ngangokunokwenzeka. Sizoqongelela izwi eliningi ngangokunokwenzeka ngaphandle kokwenza amaphutha.
- Ngokukhuthazela: I-Superset yokugxuma okuphindwe kabili okungu-50 nama-pushups angama-25. Sizophinda imizuliswano emihlanu.
- Ukuqina Kwengqondo: Sizokwenza isikali esikhuphukayo sokuphindaphinda esingu-10-20-30-40-50 ama-unders aphindwe kabili, siphumule kancane ngangokunokwenzeka phakathi.
Sizoguqula lezi zinhlelo zokuphindaphinda njengoba kudingeka ukuze zihambisane nezinga lekhono. Isibonelo, uma singakwazi ukwenza ama-under aphindwe kabili angu-50 kanye nama-push-ups angu-25, sizonciphisa isikimu sokuphindaphinda sibe isilinganiso esifanayo esingu-2:1.
Amaphutha ajwayelekile
Lapho ukukhungatheka nokukhathala kuqala, kungaba lula ukwenza amaphutha. Sizogwema lezi zinkinga ezivamile ukuze sisize ukuzuza ama-double unders ngempumelelo.
lahlekelwa amasu
Isikhathi nezindlela zabangaphansi abakabili zihlukile kulezo zabangaphansi abangabodwa. Kufanele sigxumele phezulu futhi sifunde ukumunca indawo yokuhlala, ukuze sikwazi ukulangazelela impinda elandelayo. Lokhu kugxuma okuphezulu kwaziwa nangokuthi i-power jump. Kubalulekile ukuthi singame kancane ngaphambi kokuba sigxume futhi noma singase sishaye imilenze yethu entanjeni.
Uma singakwazi ukugxumela phezulu ngokwanele, singase sibe nokuthambekela kokunxephezela ngokudonsela amadolo ethu esifubeni sethu, sishayele izinyawo zethu ngemva kwethu njengembongolo ekhahlelayo, noma ngokushintshela ku-pike. Lokhu kungasebenzisa amandla amaningi kakhulu nge-rep ngayinye kunokugcina umzimba wakho usendleleni eqondile. Ingase futhi ikhawulele ukufikela okuqinile futhi ibophe kabusha, yenze ukuphindaphinda okuphindwe kabili ngaphansi kube nzima nakakhulu.
Izingalo eziningi kakhulu nesihlakala esincane kakhulu
Imfihlo yama-double unders isesihlakaleni. Ukushwiba izingalo zakho kakhulu kungabangela ukuba ulahlekelwe ukulawula intambo, okwenza kube nzima ukwenza ngisho ngaphansi kabili.
Ukugcina izindololwane zisondele ezinhlangothini kusinika ukulawula okwengeziwe. Sizonqamula izihlakala esikhundleni sokuthumela izindololwane zethu ukuze sinyuse isivinini sezintambo nokusebenza kahle.
Ukusebenzisa intambo engalungile
Noma ngabe ubude obungalungile noma into engalungile, ukungasebenzisi intambo efanele ubude bakho noma ileveli ephindwe kabili kungaba yikhona okukubambezelayo. Lapho sifunda, kubalulekile ukusebenzisa intambo efanayo ngokungaguquki. Lokhu kungasiza ukuvimbela isivinini esingalindelekile sokujika noma ubude obuhlukahlukene kusukela ekukhubekeni ngokoqobo.
Singathenga eyethu intambo yokugxuma siyiyise ejimini, noma singazama ukuxhuma intambo efanayo ejimini isikhathi ngasinye lapho siyisebenzisa.
imisipha yasebenza
Singathola ukujima komzimba ogcwele ngokuzivocavoca kabili, ngoba basebenza amaqembu amaningi emisipha:
- Amathole. Ngemuva kokuphindaphinda nje okumbalwa kwama-double unders, sazi kahle ukuthi angakanani amankonyane asha. Leli qembu lemisipha linomthwalo wemfanelo wokugoba amaqakala nezinyawo futhi livulwa ngesikhathi sokugijima noma ukunyakaza kokugxuma. Ukuhlala emabholeni ezinyawo zakho njengoba ugxuma phezulu naphansi kugcina amankonyane akho ebambene, kuyilapho kukuqhubezela ku-rep elandelayo.
- Ama-Quadriceps. Ngaso sonke isikhathi lapho sikhahlela, sigijima noma sigxuma, ama-quadriceps ayabandakanyeka. Omunye wemisebenzi eyinhloko ye-quadriceps ukusiza ukunweba amadolo. Basebenza kanzima njengoba ugxuma phezulu naphansi ngama-under kabili.
- umsipha. Ama-hamstrings asiza ukunweba ama-hips. Ingxenye yendima yakho ku-double unders ukugcina izinqulu zakho zingajiki zibuyele endaweni ye-pike. Ngaphandle kwama-hamstrings aqinile, amadolo akho angase angazinzi.
- Izinqe. Banomthwalo wemfanelo wokusiza ukuzinzisa nokwandisa izinqe. Ama-glute aqinile akusiza ukuthi ufinyelele lokho kugxuma okuphezulu kuma-unders aphindwe kabili. Uma sifuna ukuzithuthukisa, izivivinyo zokuqinisa i-glute njengamaphaphu nokusunduza okhalweni kungaba nomthelela ekugxumeni okunamandla kakhulu.
- U-Abs. Umnyombo usiza ukuzinzisa umzimba futhi unomthelela ekulinganiseni okungcono. Uma sigxuma sibheka phezulu naphansi, imisipha yesisu isiza ukudlulisa amandla ukusuka emzimbeni ongaphezulu kuya emzimbeni ongezansi, okwenza ukugxuma kube ngcono nokusebenza kahle.
- izingalo. Ngemuva kwesikhathi eside se-double unders, ungase uzwe izinhlungu ezingalweni zakho. Nakuba intambo yokugxuma ingase ibonakale iwumzamo ophansi womzimba, izingalo zakho zisebenza kanzima ukuze ubambe intambo futhi unyakazise izihlakala zakho. Ayikho indlela yokuqeda ngokuphelele ukukhathala kwengalo ngesikhathi se-double unders, kodwa ungasiza ngokusebenzisa izivivinyo zamandla okubambelela njengokuthwala komlimi ohlelweni lwakho.
- Emuva. Njengoba sishwiba intambo yokugxuma, senza amahlombe ethu asebenze ukuze asisize. Zisiza ukuzinzisa umzimba ongaphezulu futhi zigcine ukulawula intambo, kuyilapho zigcina ukuma okuqondile okudingekayo kwama-unders angcono kabili.
Izinzuzo
Umzimba wonke uyasebenza uma sigxuma intambo, kodwa akuyona ukuphela kwento esingaphuma kuyo.
Impilo engcono yenhliziyo
I-Double unders umsebenzi womzimba wonke osiza ukuqinisa amaqembu amaningi emisipha emzimbeni, okuhlanganisa nenhliziyo. Intambo yokweqa ingaba enye indlela enhle yokugijima ku-treadmill noma ngebhayisikili ngoba ingakhuphula ngokushesha futhi ngempumelelo ukushaya kwenhliziyo yakho, kube nomthelela empilweni engcono yenhliziyo iyonke.
Intambo yokweqa imizuzu eyi-10 nje ngosuku inganikeza izinzuzo zenhliziyo nemithambo yegazi njengokugijima imizuzu engama-30 ngosuku. Esinye isizathu salokhu ukuthi intambo yokugxuma enamandla kakhulu ingasebenzisa amandla acishe aphindwe kabili okugijima ngesikhathi esifanayo.
Ibhalansi ethuthukisiwe nokuxhumana
Kungakhathaliseki ukuthi sishutha enkantolo noma sihamba nje emgwaqeni, ibhalansi nokuxhumana kuyisihluthulelo sokunyakaza okuphumelelayo nokuhlala uqondile. Sizokwenza ama-double unders njengendlela yokwandisa ukusebenzisana nokulinganisela.
Sidinga ibhalansi eningi ngesikhathi sesigaba sokufika nesokugxuma, njengoba udinga ukuhlala futhi ugxume ngokushesha ku-rep elandelayo. Ngokuqondene nokuxhumana, ungazithola kanjani ezinye izihlakala nomzimba ophansi ukuze ugcine isikhathi nomunye ngokunembe kangaka nangokushesha? Ukuzijwayeza nokwenza kahle ukushwiba kwezintambo ngenkathi uthola isikhathi esifanele kuyindlela ebalulekile nejabulisayo yokuthuthukisa indlela oshwiba ngayo ungena noma uphume ejimini.
Kungumphumela ophansi uma kuqhathaniswa.
Abantu abanezinkinga ezihlangene noma ubuhlungu bedolo bangase bangenzi kahle ngemisebenzi yokugijima. Ukulimala ngokweqile emhlane nasemilenzeni kuvame ukuhlotshaniswa nokugijima, ngamaphesenti angama-25 abagijimi abalimala nganoma yisiphi isikhathi.
Kungenzeka sifuna imakethe ukuthola ezinye izindlela zokugijima ngaphandle komthelela omkhulu noma ingozi yokulimala engaba khona. Uma kuqhathaniswa nokugijima, intambo yokugxuma ingaba nomthelela omncane emaqakaleni nasemadolweni, okwenza okungaphansi okuphindwe kabili kube enye indlela yokugijima.
Ukutholakala
Singase singakwazi ukufinyelela kumishini ye-cardio esezingeni eliphezulu noma isikhathi sokushaya ijimu nsuku zonke, kodwa singabamba intambo yokweqa cishe noma yikuphi. Kusukela egumbini lokuphumula ukuya endlini yokuphumula emsebenzini, singazijwayeza i-unders ephindwe kabili ngenkathi sinyusa izinga lokushaya kwenhliziyo ngemizuzu eyi-10 nje.
Singathola izintambo ezishibhile zokugxuma cishe kunoma yisiphi isitolo, kodwa uma sifuna ngempela ukwenza kahle ama-unders aphindwe kabili, sizofuna eyekhwalithi ephezulu.