Ukuqina komzimba okujwayelekile (GPP) kwabagijimi - uhlu lokuzivocavoca namathiphu

Yini i-GPP

Ukuqina komzimba okujwayelekile (i-GPP) iqoqo lokuzivocavoca okuhlose ukuthuthukiswa okuphelele kwezimfanelo zomzimba kanye nokuhlanganiswa kwazo ukuze wakhe isisekelo somzimba emdlalweni okhethiwe. Ukuzivocavoca umzimba jikelele akuwona umdlalo, kepha kuyisisekelo sanoma yiluphi uhlobo lomsebenzi wezemidlalo.

Ukubaluleka kwesimo esivamile sabagijimi

Ukuzivocavoca umzimba jikelele kusiza ukwenza ngcono ukuhlangana kokuhamba komgijimi, kuthuthukise ukusebenza kwamalunga, imisipha nemisipha, futhi kukhulise ukukhuthazela emabangeni akude. Kubasubathi, ukuqeqeshwa ngokomzimba okujwayelekile kuyisici esidingekayo ekukhuleni kwezinkomba zemidlalo, ukuthuthukiswa kokukhuthazela okukhethekile.

Ngokwenzayo, i-GPP inezinto ezimbili:

• izivivinyo zokuthuthuka ezijwayelekile (i-ORU);
• ukuzivocavoca umzimba wonke.

Ngasikhathi sinye, ivolumu yokuzivocavoca kokuthuthuka okujwayelekile okusetshenziswe esimisweni ngasinye soqeqesho ayincikile enkathini noma esigabeni sokulungiselela. Ngenkathi ukuzivocavoca okujwayelekile kokuzivocavoca umzimba kuncishiswa ngokwesikhathi sokuqeqeshwa. Isici esibalulekile sokuzivocavoca umzimba jikelele ukudlulisela umphumela wokuqeqeshwa emsebenzini wokuncintisana.

Ngabe ukuzivocavoca nge-GP kwanele abagijimi?

Ngokusebenza, izivivinyo ze-GP zizodwa azanele. Kuyadingeka futhi ukwenza ukuqeqeshwa okukhethekile ngokomzimba (i-SPP) okuhlose ukuthuthukisa amandla okukhuthazela, isivinini, ukuguquguquka, futhi kuqukethe ukuqeqesha amaqembu ngamanye emisipha, ukuthuthukisa amakhono emoto nokusebenza kwamasu.

Kuhlobo ngalunye lokugijima: ukugijima nge-sprint, ukugijima ibanga eliphakathi nokugijima ibanga elide, i-TFP izohluka. Inani lokuzivocavoca eligxile ku-GPP naku-SPP nokusatshalaliswa kwalo ohlelweni lokuqeqesha kuncike emisebenzini ebekiwe, ezingeni lokuqina komgijimi, ubudala nobulili.

Ukuvivinya umzimba kwabagijimi

Okokubuyela emuva

Ukuzivocavoca emuva kukuvumela ukuthi:

• qinisa imisipha yangemuva;
• susa umthwalo owengeziwe lapho ugijima emisipheni yesisu;
• susa izibopho nokungezwani emgogodleni we-lumbar;
• ukuthuthukisa ukuhamba komgogodla;
• gwema ukuzwa okubuhlungu ngesikhathi nangemva kwamakilasi.

Nazi ezinye izivivinyo:

1. Ukudonsa okubanzi. Ukubanzi okubanzi, umthelela omkhulu kwi-latissimus dorsi.
2. Donsela ibhulokhi eliqonde mpo esifubeni. Lokhu kuvivinya kulula futhi kukuvumela ukuthi ukhombe i-latissimus dorsi.
3. Umugqa webhulokhi emi mpo yekhanda.
4. Umugqa webha uye ebhandeni emthambekeni. Okuphumelela kakhulu ekuqiniseni imisipha yangemuva. Sebenzisa ngezisindo ezingekho ngaphezu kuka-40 kg.
5. Umugqa we-T-bar ngokugcizelela esifubeni ebhentshini.
6. Umugqa we-dumbbell uye ebhandeni emthambekeni. Ukuzivocavoca ngokwehlukana kulayisha i-latissimus dorsi yangakwesokunxele nangakwesokudla nge-amplitude enkulu kakhulu.
7. Umugqa ovundlile ku-simulator. Kulokuzivocavoca, umthwalo uwela ikakhulu kumaloti (ingxenye yawo engezansi).
8. Ukuzivocavoca "ukugwinya" amanga.
9. Ibhuloho elikhazimulayo. Qiniseka ukuthi izinkalo zakho zisezingeni.
10. Vivinya umzimba nge- "hyperextension".

Okwabezindaba

Ukuzivocavoca esiswini okufanele kakhulu abagijimi yikho okulingisa ukungezwani kwemisipha ngenkathi kusebenza. Imisipha yesisu eqinile inciphisa ubungozi bokulimala futhi ithuthukise ukusebenza okusebenzayo.

• Ukuphakamisa izinyawo kusuka endaweni ephakeme ukuya ezingeni lamadolo. Isinqe sicindezelwe phansi.
• Ukulala phansi, ukuphakama okuhlukile kwemilenze eqondile.
• Ukulala esiteji sokuzivocavoca "isikelo".
• Torso uphendukela ku-crossover simulator. Lapho uguqula i-torso, gwema ukuhambisa okhalweni; izingalo eziqondile zisezingeni lesifuba. Musa ukwehlisa isisindo phansi ukuze ugcine i-abs yakho isesimeni esibi.
• Izikwele. Yenza i-squat ejule kakhulu ngekhefu elifushane. Amadolo akufanele adlulele ngaphesheya kwezinyawo.
• I-dumbbell yesandla esisodwa efile. Kusukela endaweni yokuqala ume uqonde, thatha i-pelvis yakho emuva, uguqe ngamadolo kuze kube yilapho i-dumbbell ithinta phansi. Bese uqondisa futhi. Ngemuva kokuphumula uhhafu womzuzu, phinda futhi ngesinye isandla.

Okwamathanga

Lapho wenza izivivinyo zesisindo, khetha isisindo ukuze ukwazi ukuqedela okungenani ukuphindaphinda okuyishumi.

1. Izikwele ezinama-dumbbells ngaphandle kokulahla okhalweni lwakho ngaphansi kwezinga lamadolo.
2. Izikwele ezine-barbell emahlombe.
3. Cindezela umlenze.
4. Ukuthathwa komlenze ngetape absorber tape.
5. Ulele ohlangothini lwakho ngokusekelwa endololwaneni, uphakamisa umlenze phezulu ngangokunokwenzeka.
6. Ama-curls emilenze elele ebhentshini lesandiso. Kulokhu, ukuphakamisa imilenze kwenziwa ngemilenze emibili, bese kwehliswa eyodwa - ngokunye ngakwesobunxele nangakwesokudla. Noma, qala ngokwenza uchungechunge ngonyawo lwakho lwesobunxele, bese kuba kwesokudla.
7. Ukufa. Ukwenza i-deadlift ngemilenze eqondile, hlanganisa ukuphindaphinda ngokulandelayo: kusuka engxenyeni engezansi ye-amplitude, uphakamisa i-barbell ngenhla kwedolo izikhathi ezingama-5-10, nezikhathi ezingama-5-10, ukusuka engxenyeni engenhla ye-amplitude, wehla ngaphansi kwedolo kuphela. Sebenzisa izisindo ezilula ukugwema ukulimala.

Ama-Lungges:

• amaphaphu ajwayelekile avela endaweni emi;
• amaphaphu ezinhlangothini;
• ubuyela emuva.

Lezi zivivinyo zizoqinisa imisipha yethanga nemisipha. Yenza izinyathelo zakho zibanzi ngangokunokwenzeka futhi squat siphansi ngangokunokwenzeka. Yenza amaphaphu ayi-10-20 emlenzeni ngamunye. Ukuzivocavoca nge-dumbbells noma ngaphandle.

Okwemilenze

Ukugxuma:

• ngentambo yokweqa;
• ngokusebenzisa izithiyo;
• kusuka endaweni nokugijima;
• ukugxumela kusekelo, njll.

Ukuzivocavoca okweqayo kuqinisa imisipha yemilenze, kuthuthukise ukuhlangana kwemisipha, ukukhuthazela, kuqinise imisipha futhi kunwebe.

Ukuzivocavoca kwamajoyinti amaqakala:

• ukuma noma ukulala phansi ukujikeleza konyawo ngezindlela ezahlukahlukene ngobukhulu obukhulu
• ukubamba ukunyakaza konyawo neminwe;
• ukugingqa unyawo entweni;
• ukukhuphuka ngezintambo ngokubamba iqhaza okusebenzayo kwezinyawo.

Ukuzivocavoca kwemisipha yethole:

• Izikwele ezijulile (ezinesisindo noma ngaphandle kwezisindo). Ngokuphakanyiswa kokugcina, shintshela kumasokisi ukuze uqinise imisipha yakho yonyawo nethole.
• Izikwele emlenzeni owodwa. Isikwele esijule kakhulu siyenziwa, bese kuphakanyiswa umlenze owodwa ngokuphuma kuzwane. Kwenziwa ngesisindo esingeziwe noma ngaphandle kwaso.
• Ukuma onqenqemeni lwebhodi, yehlisa izithende zakho phansi, uvuke uwe ezinqeni zezinyawo zakho ngesisindo esingeziwe noma ngaphandle kwaso.

Ukuzivocavoca jikelele - ipulangwe

Ipulangwe liyi-static exercise eqinisa umgogodla we-lumbar, i-flexor kanye ne-extensor muscle yomgogodla, imisipha yesisu kanye nemisipha yethanga.

Ipulangwe elijwayelekile lifaka ukugcizelelwa okulele ezindololwaneni, ngenkathi umzimba ulayini oqondile. Izinyawo zihlangene, imilenze iqonde, isisu sidonswa, izindololwane ngaphansi kwamalunga ehlombe. Umnyombo wakho kufanele ushube ngaphambi kokuqeda isethi. Khulisa isikhathi sakho sokuzivocavoca kancane kancane. Into esemqoka ilungile futhi ayinyakazi ekusekelweni.

Izinketho ezingenzeka zomsebenzi wePlank:

• ezandleni eziqondile;
• ibha eseceleni;
• ipulangwe eliseceleni elinomlenze ophakanyisiwe nengalo yelulelwe phambili;
• ipulangwe elinomlenze ophakanyisiwe;
• ipulangwe ngesandla esiphakamisiwe.

Ngokwenza lo msebenzi, uzoqinisa imisipha yesifunda somlomo wesibeletho, ibhande lehlombe, imisipha yangemuva, imisipha yenkonyane neyethanga, kanye nemisipha yesisu.

Lapho wenza lo msebenzi:

• musa ukwehlisa izinkalo zakho noma ukuxegisa amadolo akho;
• ungadluliseli isisindo somzimba ezingalweni zangaphambili;
• cindezela amahlombe ngokumelene nekholomu lomgogodla;
• ungabeki ikhanda lakho phansi;
• gcina izinyawo zakho namasokisi ndawonye.

Amathiphu Wokuzivocavoca okulungile

• Ngaphambi kokuqeqeshwa, qiniseka ukuthi ufudumale futhi welule, ngaleyo ndlela uzofudumeza imisipha, ezokhulisa ibanga lokunyakaza ngesikhathi sokuzivocavoca.
• Lungisa umthwalo ngokususelwa ebangeni lokugijima noma ubuchwepheshe bakho: amabanga amafushane, aphakathi nendawo noma amade. Ukuzivocavoca okusetshenziswe kuleli cala kubonakaliswa inombolo ehlukile yokuphindaphinda nesisindo esisetshenzisiwe.
• Kuma-sprinters, i-GP yenziwa ngama-reps aphansi, kepha kusetshenziswa isisindo esiningi. Kumgijimi, amandla emilenze abalulekile, okudingeka ukuthuthukisa nokugcina isivinini esiphezulu. Ukukhuthazela sekukonke kuleli cala akudlala indima ebalulekile, ngoba ibanga elide kakhulu lokugijima alikho ngaphezu kwamamitha angama-400.
• Kubagijimi bamabanga aphakathi, kubalulekile ukuthi lapho wenza ukuzivocavoca okujwayelekile komzimba, ngokulinganayo unake ukuthuthuka kwamandla nokuthuthuka kokukhuthazela. Ngakho-ke, izivivinyo kufanele zenziwe ngesisindo esincane, kepha inani lokuphindaphinda kufanele lenyuswe.
• Ukuze abagijimi bebanga baye kuma-marathons we-ultra, kubalulekile ukugxila ekubekezeleni kunamandla. Ngakho-ke, kufanele usebenzise isisindo esincane, noma uvivinye umzimba kuphela ngesisindo sakho. Inani lokuphindwa okwenziwe kufanele libe likhulu ngangokunokwenzeka.
• Yenza umzimba wokuzivocavoca umzimba okungenani kabili ngesonto ngemuva kokugijima okulula.

Ukuze ugijime kalula futhi ngaphandle kokulimala, kuyadingeka ukuthi ube nomthelela ophelele emzimbeni ngokuzivocavoca umzimba okujwayelekile, ukuthuthukisa ukukhuthazela, amandla, ukuguquguquka, isivinini nokuqina.

I-OFP ithuthukisa intuthuko yonke. Uhlelo lwe-musculoskeletal, i-ligaments kanye ne-tendon luyaqiniswa, ukugijima kuba ngcono kakhulu futhi kube nokonga, ukuhlanganiswa kokuhamba kuyathuthuka, ukuhamba ngokuhlanganyela kuyathuthuka, futhi namathuba okulimala ancipha.

I-GPP ikhuthaza ukuqashwa okuthe xaxa kwemicu yemisipha ehamba kancane, ngaleyo ndlela inyuse izinga lomkhawulo we-aerobic.

Bukela ividiyo: Přenášení úhlů (Novemba 2024).