Ukuphakama kwempuphu kubalulekile emidlalweni eminingi, kufaka phakathi imidlalo, isibonelo, kwi-volleyball kanye ne-basketball. Yingakho ulwazi mayelana nendlela yokufunda ukugxuma phezulu luwusizo futhi lufanelekile. Uma umsebenzi onjalo isethwe, kuyadingeka ukuthi usebenze ngamandla okuqhuma, okusho ukuthi ikhono lemisipha liphakamisa umzimba ekuphakameni okuthile.
Indlela yokufunda ukugxuma phezulu?
Ukuze uzuze imiphumela emihle, kunconywa ukuba ukhethe uhlelo olusetshenziswa ngabakhi bomzimba. Akukhuthazwa ukuba usebenzise nsuku zonke, ngoba imisipha idinga isikhathi sokubuyiselwa. Inombolo enkulu yokuqeqeshwa yi-4. Ukukhuluma ngendlela yokufunda ukuthi ungene kanjani phezulu, kubalulekile ukuphawula ukuthi umdlali kufanele abe oqinile, oqinile futhi abe nempilo enhle. Kubalulekile futhi kunempilo efanele , ngoba ukutholakala kwesisindo esiningi ngeke kuvumele ukufeza imiphumela emihle.
Indlela yokufunda ukugxuma phezulu emisebenzini yekhaya:
- Ihla ngezintambo zokudlula. Lona umsebenzi olula futhi ofinyeleleka kakhulu owenziwa ngabadlali abaqeqeshiwe. Ukugxuma ngentambo kukuvumela ukuba uthuthukise i-gastrocnemius nemisipha yemisipha. Ukuze uzuze imiphumela emihle, udinga ukuqhuma phansi ngezinyawo zombili, ngenkathi ubamba isikhumba, eduze komunye nomunye. Kufanele uqale ukugxuma kusuka kumaminithi angu-15. futhi kancane kancane ukwandise isikhathi kumaminithi angu-30. Kubalulekile ukuqhuba nsuku zonke.
- Izikwele zineqhwa. Ukukhuluma ngokuthi ungafunda kanjani ukuzuma phezulu, akunakwenzeka ukuthi ungakhumbuli lokhu kuvivinya umzimba, okubandakanya ukuxosha umzimba ngaphandle kokuhlala. Yenza i-squat, wehla phansi ngakwesokudla emadolweni, bese uqaqa kule ndawo. Isikhathi esincane kumele sishiye ukufika. Ngokwandisa ukuphakama kwama-squats, ungakwazi ukulayisha imisipha eminingi. Kunconywa ukuthi uqeqeshe ngalesi silinganiso: 15 ukuhlala phansi okungu-4 iminithi. ukuphuka nomunye umbuthano.
- Vuka ezinzwaneni. Lo msebenzi uzothuthukisa imisipha yamathole . Hlala kwenye indawo ephakeme emaphethelweni, ngisho nebhodi lizokwenza. Yehla bese uvuka ezinzwaneni, uzizwa ukuthungwa kwemisipha. Kubalulekile ukuzwa umuzwa ovuthayo ngesikhathi sokuphakamisa. Ukuhamba kufanele kube bushelelezi, njengoba ama-jerks angabangela ukulimala. Udinga ukukwenza izikhathi ezingu-20-30. Ukwandisa umphumela, engeza imithwalo, ngokwesibonelo, ukuthatha ama-dumbbells.
Ukuze uthuthukise ukusebenza kunconywa ukuba uvakashele i-gym njalo. Ukunquma inqubekela phambili, kufaneleka njalo ngenyanga ukugubha imiphumela yakho.