Muva nje, kube nesasasa emcimbini wobuciko bokulwa obusempumalanga. Bayanda abantu abaqala ukuya emajimini, ezigabeni nasezikoleni, lapho banikezwa lonke ulwazi oludingekayo lokuzivikela. Abesilisa abenza ubuciko bokulwa, ekujuleni kwesizathu esithile, bakholelwa ukuthi ukuze athuthukise uquqaba, umuntu kufanele anikele ngejubane. Eqinisweni, lokhu kungumbhedo nje, okungacaci ukuthi wavela kubani futhi nini ezingqondweni zabantu. Manje uzoqonda ukuthi ungasithuthukisa kanjani isisindo semisipha ngaphandle kokulahlekelwa isivinini sakho sokushaya.

Ngabe ukuqeqeshwa kwamandla kusinciphisa ngempela isivinini somlwi?

Ake sibheke le nkinga ukuze ekugcineni sixoshe inganekwane engenangqondo engenasisekelo, eye yagxila ngokuqinile ezingqondweni zabakhileyo be-CIS emuva esikhathini se-USSR. Eminyakeni yaseSoviet, abantu babenokungabaza ngayo yonke into evela eNtshonalanga, kufaka phakathi ezemidlalo. Abaningi babekholelwa ukuthi abakhi bomzimba babengabantu abahamba kancane nabaxakile, nokuthi ukuqeqeshwa kwesisindo kuzomisa kuphela ukukhula kwejubane. Ngaphandle kwalokhu, kunezibonelo okungenani ezimbili ezicacile zeqiniso lokuthi ukusebenza ngezisindo ezisindayo akusona isitha, kepha kungumsizi ekuthuthukiseni izimfanelo zejubane.

1. UMasutatsu Oyama ungumsunguli weKyokushin Karate. Wonke umuntu uyazi futhi uyalikhumbula ijubane lokushaywa kwale ndoda, engqongqothe nayo izimpondo zezinkunzi emibonisweni. Kepha ngasizathu simbe, akekho oqaphela ukuthi uwahlanganise kanjani amalifti e-barbell futhi asebenze ngesisindo sakhe.
   
2. UBruce Lee ungumuntu onesifo sohlangothi esisheshayo emhlabeni, okwathi noma esaphila esigodlweni sezindela, wenza izinsimbi njalo ngaphansi kokuholwa ngumeluleki wakhe.

Yini-ke isizathu esenza ijubane le-punch lehle ngesikhathi sokuqeqeshwa kwamandla? Lokhu ukungazi okuvamile kokuthi ungakuhlela kanjani kahle ukujima kwakho. Lapho usebenza ngesisindo, ukuzivocavoca kufanele kwenziwe kuqhume, kungabi bushelelezi, ngale ndlela kuphela uzokwazi ukugcina ijubane, ukulithuthukisa, futhi ukwandise umthamo we-muscle mass.

Izimiso eziyisisekelo zokuthuthuka kwesisindo nejubane lapho usebenza ngamagobolondo

Kunezici eziningana ezibalulekile okufanele zibhekwe ukuze ungalahli isivinini futhi uthuthukise isisindo.

• Lapho wenza izivivinyo ngejubane lokuqhuma, kusetshenziswa kuphela izisindo ezisindayo - cishe ama-70% wesilinganiso esiphezulu.
  
• Lapho usebenza ngamagobolondo, "ukukopela" kuyasetshenziswa.
  
• Ukuvivinya umzimba kwenziwa ngejubane elisheshayo.
  
• Konke ukunyakaza kwenziwa nge-amplitude encishisiwe.
  
• Kwenziwa izivivinyo ezahlukahlukene, ngisho nalezo ongazithandi.
  
• Ngaphambi kokuba uqale ukusebenza ngesisindo esinzima, udinga ukwelula ngesisindo esilula.

Iphutha elikhulu labantu abaningi ukuthi bazama ukwenza umsebenzi wokuqhuma phakathi naso sonke isikhathi sobunzima. Cishe ukhohliwe ukuthi umzimba ujwayela ukucindezelwa, ngakho-ke okuyinkimbinkimbi nokucacile kokuvivinya umzimba kudinga ukuguqulwa njalo.

Izinhlobo ezi-3 zokuzivocavoca ukuthuthukisa ubukhulu nesivinini

Izikole zesimanje ze-jiu-jitsu, karate kanye nokulwa ngezandla zisanda kuqala ukwenza izinhlobo ezintathu zoqeqesho ukukhulisa isisindo nesivinini. Kakade ngonyaka wokuqala wokuqeqeshwa, abaqalayo kulezi zigaba bakhuphule isivinini sabo sohlangothi ngo-50%, kuyilapho imisipha yabo ithuthukile futhi ingahlukile kubantu abazinikele ngokuphelele futhi ngokuphelele.

Ake sibheke ukuthi ziyini lezi zimiso nokuthi sizisebenzisa kanjani:

1. Ukuqeqeshwa kokuqina kwesisindo okumayelana nokuqinisa imisipha ebamba ingalo noma umlenze ngesikhathi se-punch.
   
2. Umsebenzi wokuqhuma ngamagobolondo - uphakamisa izinsimbi ezinkulu ngokucindezela nokwandisa ijubane lokuvivinya umzimba.
   
3. Ukwelula ngezisindo - Ukuzivocavoca umzimba ngokwelula kubalulekile kunoma ibuphi ubuciko bempi ngoba buyamkhulula umuntu. Uma ungeza umthwalo omncane kuleyo eyinkimbinkimbi, ungafinyelela impumelelo enkulu ngokushesha okukhulu kunokulula okungama-static.

Inhlanganisela yokushintshana nekhono lalezi zinhlobo izokuvumela ukuthi uthuthukise ivolumu yemisipha futhi wandise ijubane lomthelela.

Uhlelo lwemisipha nezinsuku zokuqeqesha

Isakhiwo sokukhulisa isisindo nesivinini sizohlala amasonto ayisithupha, futhi amakilasi azoshintshana ngohlobo lwe-6/4 no-7/3. Ngenxa yalokhu kusatshalaliswa ezinsukwini zokuqeqeshwa, imisipha yomsubathi izoba nesikhathi sokuphumula ukuze ikhule. Iqembu ngalinye lemisipha lizoqala ukulayishwa kanye ngesonto, futhi isekethe ngokwalo libukeka kanjena:

• Ukuzivocavoca A - Isifuba, iTriceps & Delts
  
• Ukuzivocavoca B - emuva, ama-biceps nama-deltas angemuva
  
• Ukuzivocavoca B - Imilenze Egcwele

I-Abs ayikho ohlwini kulolu hlu ngoba lushintsha ekupheleni kokuzivocavoca ngalunye.

Ukuvivinya umzimba okuyinkimbinkimbi

Manje ake sibheke izivivinyo ezizokuvumela ukuthi uthuthukise isisindo semisipha nejubane, njengoba kwenziwa ezikoleni zanamuhla zekarati emhlabeni wonke.

Ukuqeqesha u-A

Ukuzivocavoca B

Ukuzivocavoca B

Umshini wenziwa ngezindlela ezimbili eziphakeme. Zonke ezinye izivivinyo zokukhulisa ngobuningi kufanele zenziwe ngamasethi ayi-3-4 okuphindaphindwayo okungu-8-12. Okuhlukile yimipiramidi kanye nokupompa imisipha yethole (okungenani ukuphindaphinda okungama-20).

Isiphetho

Isakhiwo esethulwayo sizokusiza ukuthi uthuthukise isisindo semisipha, ngenkathi ungalahli, kepha futhi ukwandisa ijubane lomthelela. Khumbula, akufanele uthwaleke nakho, ngoba ngemuva kwamasonto ayisithupha ukusebenza kohlelo kuzoncipha, kuzofanela ukuthi ukuguqule. Ukuzivocavoca okuhlukile kokushaqisa umzimba wakho njalo nokukhuthaza ukukhula kwemisipha.

Funda kabanzi: