Ukuzifudumeza phambi kokusebenza kwabasaqalayo

Ngoku yenye yeendlela ezininzi ethandwa ukusebenzisa inkqubo sentliziyo nokugcina umzimba wakho kwimilo kulungileyo ukubaleka. Ngokwawo, ukubaleka kulula ngokwaneleyo. Noko ke, loo nto ezinxulumene nentshukumo, ngoko ebaluleke kakhulu ke ashushu-up phambi kokusebenza.

Yintoni imfudumalo-up

Ukuzifudumeza-up - kukuba ukulungisa umzimba ukuya phezulu owenza umthambo kakhulu. It ikuvumela ukuba "warm 'umzimba, khon' ukuze umthwalo isasazwa ngendlela engcono kwaye ukunciphisa ingozi yokulimala ngenxa utshintsho kweeklasi ngequbuliso. Ukongeza, i efudumeleyo-up phambi nokubaleka ukuvumela ukuba ubonise ezona ziphumo zihle, ngokuba akuyi kuba umzimba 'kukunyikimiswa' kwaye ngoko nangoko ukuqala ukhuphiswano okanye uqeqesho ezintsonkothileyo.

Ngexesha ezifudumeleyo-up ukunyuka kwamaqondo obushushu yenzeka zomzimba ezahlukeneyo, nemisipha kunye nezihlunu, baba dyondzisaka. Kulo mzekelo, ukuphinda i kwemali igazi, kukho lokuphuma wayo ukusuka udakada namathumbu, kunye ukuhamba ukuya izihlunu skeletal. Bathabatha ioksijini kunye nezondlo kubalulekile ukuze andise impumelelo yonke eziphilayo.

Ngaphandle ivumela ngokufudumeleyo ukuba izinga intliziyo ukuya kwinqanaba lokuqala ezinqwenelekayo apho yokuyeka kwiziphakamiso ezibukhali akuyi kuba uhlobo shoka kwapasa nemithambo yegazi. Okukhona wena ukuqeqesha okanye ukhuphiswano, kufuneka libe shushu up elide.

Kwangaxeshanye, kufanele kuphawulwe ukuba xa labaqalayo yinto elungileyo ashushu-up phambi kokuba ngokubaleka ingathatha kangangesiqingatha seyure, i onamava, kwimbaleki abaqeqeshiweyo uyakwazi ukuchitha kuyo ngaphezu kwemizuzu eyi-5-10. Kwaye ke umgangatho yokuxhoba kwakhe ukuba umthambo kuba ngaphezu lo mfundi uyimbaleki.

imithambo Warm-up

Ukuzifudumeza-up kufuneka uqale kunye imithambo ezilula. Oku kubaluleke ngakumbi xa umntu eqala nje ukuzibandakanya umthambo. Ngoko ke, ukuqala nje ezilikhulu ubude ukuhamba ngesantya eqhelekileyo. Le ndlela, ungenza endleleni eya bala.

Koko ngokuthe ngcembe kwandisa isantya ngokukhawuleza ngaphezu kweyokuqala ukuya yesibini seemitha ezimakhulu nimoyisile. Lo msebenzi kuyimfuneko ukuqinisekisa ukuba wenza ngokubaleka kusasa. Morning ashushu-up kufuneka kwenziwa ngakumbi ngenyameko, ngenxa yokuba umzimba akukhange ixesha ekugqibeleni "bavuke" kwaye nayo nayiphi ifike, njengoko kudla ngokwenzeka emva kwemini.

Emva kokuba uhambe, yima, wenze utyekelo kumacala ahlukeneyo soqulunqo ibhanti empontshwa ndiye squats. Mabazame ukwenza ekuchopheni ukuze iinyawo zakho ngokuqinileyo icinezelwe phantsi ngexesha lonke msebenzi. Oku kuya ukubaleka izihlunu ethangeni.

Inyathelo elilandelayo - ke ubushushu nemisipha kwindawo neqatha. Yiba ngqo kwaye uqale liphume phezu iinzwane. Ukuba unomdla esebenzisa umgangatho ukuzilolonga olu hlobo iinyawo kufuneka wenze ezimbalwa amaxesha elinesibini, ngoko phinda okufanayo umlenze nganye yanjalo. Kuyenzeka ukuba abambelele kuyo nayiphi enomjukujelwa okanye nje emva komthi. Ngelo xesha lokugqibela, kucetyiswa ukuba ukutsiba ngeenzwane okanye intambo.

Ke kaloku imilenze yakho, emva ophantsi umqolo bakulungele ukuya amandla okungephi. Ke lona uqeqesho umbhinqo kunye nezandla zamagxa, ungenza naliphi na inani loqheliso yophuhliso ngokubanzi: oojingi okanye uyothuka. Nice kufanelekile push elula. Ngaphezu koko, kungakuhle ukuba Musa tye, kodwa kwi-engile degrees 45 ukuya emhlabeni, ebambe kwesitulo komnye lokufundiswa eendaba okanye abutment.

Kule inyathelo lokugqibela kufuneka uye kwi-pre-run. Lo asinguye na efudumeleyo-up phambi kokusebenza, kodwa hayi kodwa yoqeqesho kakhulu. Kufuneka uqale isantya olucothayo kakhulu, kancinci zandise oko. Kulo mzekelo, zama nokuphefumla ngokuchanekileyo, ukubala amanyathelo. Kwelinye icala, ukuba kukho ukuphazamiseka umthwalo obungabangeli mdla, kwelinye icala, ivumela intliziyo ukusebenza isingqisho ethile.

Running 300 - 400 eemitha, ayeke. Yenza umthambo ukukhanya, ukuzola omncinane phantsi izinga intliziyo. Emva kokuba umzuzu okanye emibini umzimba wakho uya kuba ukulungele ngokupheleleyo ukuqalisa ukubaleka nayiphi xaka.