Izinga lokugijima ibanga elifushane liyaphasiswa kuzo zonke izikhungo zemfundo, kanye nasemasosheni. Ngakho-ke, umbuzo uvame ukuvela wokuthi ungasikhulisa kanjani isivinini sokugijima emabangeni amafushane. Vele kuya yenza ibhubesi noma i-cheetah egijima, kuthatha iminyaka yoqeqesho, kepha ungafunda imigomo ejwayelekile yokulungiselela nokusebenzisa amasu amabanga amafushane kusuka ku-athikili.
Uma kusele ngaphezu kwamasonto amathathu ngaphambi kokulethwa kwezinga
Into yokuqala okufanele uqale ngayo ukuqinisa imilenze... Ukuze wenze lokhu, udinga ukwenza ukuzivocavoca umzimba okuningana. Lezi zivivinyo zifaka: ama-squats ajulile, okungcono ngesisindo esingeziwe, amaphaphu we-barbell, isibhamu noma ama-squats anemilenze eyodwa, ukuqeqeshwa kwemisipha yethole.
Lokhu kungukuzivocavoca okuyisisekelo okuthi, uma kwenziwa amasonto ambalwa, kungaqinisa kakhulu imilenze yakho futhi kwandise ijubane lakho lokugijima. Into esemqoka ukuyeka ukwenza noma ukunciphisa kakhulu inani lokuphindaphinda kokuzivocavoca amandla emasontweni amabili ngaphambi kokuqala, ngaphandle kwalokho kunengozi yokuthi imilenze ngeke ibaleke.
Ngaphezu kwamandla, kubalulekile ukwenza ukweqa umzimba. Lokhu kufaka phakathi intambo egxumayo, vivinya "iselesele", ugxume ekusekelweni, weqe ngomlenze owodwa, weqe usuka onyaweni uye onyaweni, weqa imigoqo (vele weqe, ungagijimeli izithiyo)
Umsebenzi wokugxuma uthinta amandla wokuqhuma, okuzoholela ekususweni okungcono nokusheshisa.
Ukuzivocavoca kufanele kwenziwe ngokuya ngalesi simiso: okokuqala, yenza umsebenzi owodwa, uwuphindaphinde amahlandla ama-3 ngokuphumula okuncane, bese uqala ukwenza ukuzivocavoca kwesibili. Ukuzivocavoca kwanele ukwenza amandla ama-5-6 nokuzivocavoca kweqa, ngokunye, ukuphindaphinda okungu-3 ngakunye.
Ngaphezu kwalokho, kubalulekile ukusebenzisa izigaba ezimfushane ezingama-60, 100 noma amamitha ayi-150. Lokhu kuzovumela imilenze yakho ukuthi ihlale isesimweni esihle futhi ithuthukise ijubane. Kungcono ukushintshanisa ukuqeqeshwa okugijimayo nokuqeqeshwa okujwayelekile komzimba. Okungukuthi, ngosuku olulodwa ugijima, uthi, ama-15 aphindwe ngamamitha ayi-60 ku-¾ wamandla. Futhi ngokuzivocavoca okulandelayo, qeqesha nokuqeqesha amandla.
Ihora elilodwa nengxenye kuya kwamabili ngaphambi komncintiswano noma ukudlula izinga, qeda umsebenzi wamandla, isonto ngaphambi kokuqala, gxuma emsebenzini bese ushiya ukugijima kuphela ngokusheshisa. Izinsuku ezi-3 ngaphambi komncintiswano, ukujima kwakho kufanele kube nokuzifudumeza nokugijima okumbalwa ngamaphesenti angama-70 wesilinganiso.
Uma kusele ngaphansi kwamasonto amathathu ngaphambi kokulethwa kwezinga noma umncintiswano
Kulokhu, ngeke kube nesikhathi sokuqeqesha umzimba kahle. Ngakho-ke, okokuqala kudingekile ukumfundisa ukugijima. Ukuze wenze lokhu, yenza ama-run high-speed. Isibonelo ama-10 aphindwe ama-30 amamitha. Noma kasikhombisa imitha engama-60. Qalisa amandla we-last, futhi okokugcina ochungechungeni uzame ukugijimela phezulu. Kungcono uma isikhathi sakho konke ukugijima sinye, futhi esokugcina sishesha kakhulu. Ungazami ukwenza yonke into izikhathi eziyi-10 ukuya phezulu.
Ekuqaleni noma ekugcineni komsebenzi ngamunye, yenza amasethi ama-3 ama-squats, amagxathu, noma uhlobo oluthile lokugxuma. Musa nje ukweqisa, izivivinyo ezi-3-4 zokuvivinya umzimba ngamunye zizokwanela. Izinsuku ze-4 ngaphambi kokuqala, yeka noma yimaphi amandla nokuqeqeshwa kweqa futhi ugxile kuphela ekugijimeni kwejubane. Izinsuku ezi-2 ngaphambi kokuqala, shiya kuphela ukusheshisa okufudumele nokukhanya, kungabi ngaphezu kwezikhathi ezi-3-4.
Uma kusele isonto ngaphambi kokuqala
Kulokhu, ezinsukwini ezi-3 zokuqala, vele ugijime ama-run amancane, amamitha angama-30 kuye kwayi-100 ubude. Izikhathi eziyi-10 ngejubane elilodwa cishe amaphesenti angama-70 wobukhulu bakho. Ukuhlukana phakathi kwama-run kunqunywa nguwe.
Akufanele ukwenza amandla nokugxuma, ngoba imilenze ngeke ibe nesikhathi sokululama. Ungenzi amajubane angaphezu kwayisi-5 ezinsukwini ezi-3 ngaphambi kokuqala. Shiya kuphela ukufudumeza izinsuku ezimbalwa ngaphambi kokuqala.
Ezinye izindlela zokwandisa isivinini sakho sokugijima
Lapho izingalo zakho zigijima ngokushesha, imilenze yakho igijima ngokushesha. Ngakho-ke, zama kaningi ngangokunokwenzeka ngenkathi usebenza. sebenza ngezandla zakho... Imilenze uqobo izozama ukuzivumelanisa nobuningi bezingalo.
Ungakhathazeki ngokusebenza ngamasu. Amasu wokugijima afundwe isikhathi eside kakhulu, futhi uma ungakaze uzijwayeze ukuziqeqesha, futhi uthathe isinqumo sokuzama imincintiswano zisuka nje, lokhu kuzolimaza kuphela futhi isivinini sizobe siphansi kunalokho uma ugijime ngokusemandleni akho.
Ungazami ukudonsa isinyathelo. Ijubane lincike kububanzi besinyathelo. Kepha uma uyidonsa ngokungeyikho, khona-ke kungenzeka ukuthi uzovele uqale ukushaya lapho ugijima ngomlenze wakho, "owuphonsele" phambili kakhulu, futhi, ngokunqoba ngobubanzi begxathu, uzolahlekelwa wukuzonda.
Ochwepheshe bagijimisa izinzwane, abaqalayo kufanele bagijime ngangokunokwenzeka. Uma unemisipha eqinile yethole futhi uqinisekile ukuthi ukugijima ezinzwaneni zakho kungamandla akho, khona-ke zizwe ukhululekile ukugijima kanjalo. Lokhu kuzonciphisa isikhathi sokuthintana nonyawo nomhlabathi futhi kwandise amandla okuphindisela. Uma amathole akho ebuthakathaka, bese uqala ukugijima ngokwalo mthetho, ngamamitha angama-50 uzobe usuphansi onyaweni lwakho lonke. Kulokhu, imisipha yethole izobe seyivele ivalekile, futhi, ngokunqoba ngejubane ekuqaleni kwebanga, uzolahlekelwa engxenyeni yesibili. Ngakho-ke, hlaziya amakhono akho ngesizotha futhi ungazami ngenkathi udlulisa izinga uma ungaqiniseki.
Sebenzisa ama-sneakers noma ama-spikes. Amateku awazigqoki izicathulo. I-outsole ibushelelezi kakhulu, ngakho-ke lapho ucindezela ngakunye uzolahlekelwa yingxenyana yomzuzwana lapho ushibilika. Kuhlanganisiwe, lawa masheya azoholela kumasekhondi ambalwa alahlekile entanjeni. I-outsole kufanele ibe injoloba ethambile ebamba kahle ngomgwaqo. Ngenxa yobulungiswa, kufanele kuqashelwe ukuthi amateki eza netende elihle elithambile, elinokubamba okuhle kakhulu. Kodwa lokho akuvamile ukwenzeka.
Lawa wonke amaphuzu asemqoka okwandisa isivinini sakho sokugijima. Konke okunye kutholakala ngokuqeqeshwa okujwayelekile nokunekhono.
Ukuze uthuthukise imiphumela yakho ekugijimeni amabanga amaphakathi nade, udinga ukwazi okuyisisekelo kokugijima, njengokuphefumula okulungile, inqubo, ukufudumeza, ikhono lokwenza i-eyeliner elifanele ngosuku lomncintiswano, yenza amandla afanele wokugijima nabanye. Ngakho-ke, ngincoma ukuthi uzijwayeze okokufundisa okuhlukile kwevidiyo kulezi nakwezinye izihloko ezivela kumbhali wesayithi scfoton.ru, lapho ukhona manje. Kubafundi besiza, okokufundisa ngamavidiyo kumahhala ngokuphelele. Ukuze ubathole, vele ubhalisele i-newsletter, futhi ngemizuzwana embalwa uzothola isifundo sokuqala ochungechungeni lwezisekelo zokuphefumula okufanele ngenkathi ugijima. Bhalisa lapha: Ukuqalisa izifundo zevidiyo ... Lezi zifundo sezivele zisizile izinkulungwane zabantu futhi zizokusiza nawe.
