Indlela ukufunda ukubaleka nkqi?

Mhlawumbi nawe, njengokuba nam, ngelo xesha, ufuna ukufunda ukubaleka indlela ngokukhawuleza kakhulu, kabukhali oyenzayo inzuzo omnye umntu elugqatsweni. Ukuze ube ngokukhawuleza, ukunyusa isantya yakho ukubaleka nokunyamezela efunekayo hayi kuphela nokwaneliseka ebomini, ukuba benze njani umdlalo othile, kufuneka sizibuze umbuzo ahambelana. Isicwangciso echanekileyo ayikho "indlela ukufunda ukubaleka nkqi?" Yaye "ukuba usebenzise indlela nkqi?".

Thina asizelwe kunye nesakhono ukuze isebenze ngokukhawuleza kakhulu, kodwa ukuthambekela oku ilele babaninzi ababuleweyo kuthi. Zuza eli khono kakhulu zinjalo, ukuba iza kuphuhlisa, ukubeka iinzame ubuninzi ngokufunda nobuchule ukuba ukutyhila iimfihlelo ukuba usebenzise indlela nkqi.

Sichubeka ngqo indlela ukufunda ukubaleka ngokukhawuleza okanye siqeqeshe sprinter elizayo. Masiqalise kunye ithiyori bafudukele umthambo ngqo ukunceda ukufikelela kwisiphumo ezinqwenelekayo.

Kubalulekile ukwazi ukuba kukho izikhombisi ezimbini - cadence nobude mitsi, nto leyo echaphazela ngqo isantya ukubaleka. Ngokwandisa ubude langutela liya kuba nako kweli umgama inyathelo inyathelo elinye elikhulu ukwanda frequency ziya kubanceda ukuze babe ngakumbi nangakumbi ngokuhamba kwexesha. It is a nobuhlobo obunjalo ukwanda isantya ukubaleka.

Qhubeka ngqo ukuzilolonga.

Exercise lwenziwa ngokubambisana:

Kufuneka ukuba azisongele i nivele elastic esinqeni sakho okanye usebenzise isiziba irabha zokutyubhisha, bebambene ngezandla zakhe, kwaye isiphelo esahlukileyo kufuneka ngokuqinileyo ska ezandleni neqabane. Okulandelayo, kufuneka uqale ukubaleka, ethwele emva kokuba ugxa wabo, yaye ngokuthe ngcembe kuzakwandisa isantya abo intshukumo ukuya ongu. Yangqineka ngokomfuniselo ukuba le ndlela uyakwazi ukunyusa isantya esebenzayo nge-10% ngaphezu kukubaleka eqhelekileyo kubulawa bengahambi.

Umthambo "ukubaleka phantsi":

Uyacetyiswa ukuba sifeze ekuhleni nokuxhuma ebaleka kwithambeka intaba okanye izinyuko hayi ngaphantsi kwe-30 eemitha, bexakeke ukuvelisa njani iinzwane isizathu. Yenza indlela omnye ube kophindo ubuncinane ezilishumi.

Uqheliso phezu yesi, nganye kufuneka wenziwe phezulu kangangoko kunokwenzeka kwaye kabukhali amaxesha-10 ubuncinane.

1. Ukususela ezibanzi.

Crouch izandla, babambelela emva intloko yakhe, kolu vavanyo - ukuba indawo yokuqala. Kufuneka ukutsibela phezulu, zibuyela indawo yokuqala.

2. Ukususela lunge.

Yesi zenziwa yobume lunge apho omnye umlenze bayaboniswa bachazelwe phambili ulwandiso ngokupheleleyo, lize elinye kakhulu wabeka umva, kwaye kweentende zeenyawo, umzimba kunye nentloko zibheke phambili. UTsiba tshintsha indawo iinyawo kunye nomhlaba lunge kumlenze esahlukileyo.

3. nale.

Eyenziwa zombini kwenye kunye nemilenze ezimbini. Zithe fithi cone Utsibo oxwesileyo bebekwe mgama sentimitha-60 ukusuka omnye komnye kunye utshintsho esikhawulezileyo ndlela ze ngokutsiba.

4. iinyawo nokuxuba.

Made ukusuka kwisiqingatha inyathelo zisibeke kuyo iinqwelomoya tye kunye nkqo. Uyacetyiswa ukuba ahambe nokuxhuma alternating kwaye evuna iingalo zakhe ejinga emoyeni. Zama ukuba ukugxuma, elith umgama ubuninzi ubude.

5. nkqo ngemilenze emibini.

Beka unyawo lwakho zamagxa-ububanzi ngaphandle, zama ukutsibela phezulu kangangoko kunokwenzeka phezulu, ukunceda ngokwakhe ezandleni imivumbo kwicala isindululo umzimba.

6. ngomlenze omnye.

Ukususela isikhundla wesiqingatha-step baqhube ukutsiba ngomlenze omnye, eguqa ngexesha ukubhabha emlenzeni wesibini idolo phezulu, kwaye zama ukuhlala ixesha elide kangangoko kunokwenzeka emoyeni.

Ekupheleni kweli nqaku, ukuba aphendule imibuzo malunga nendlela ukufunda ukubaleka ngokukhawuleza, ndifuna ukuba baqwalasele oku kulandelayo:

Ukuqeqesha iveki kufuneka ubuncinane izihlandlo ezibini, kodwa ke kufuneka ukuba umzimba 24 iiyure ekuphumleni kwakho phakathi ukusebenzisa. Musa ukulibala okanye ukungahoywa ekusoluleni phambi nasemva umthambo, kuba kubalulekile. Ukolula uyakwazi lula kancinci intlungu kwezihlunu, kwakunye ekukhawuleziseni ekukhuleni mass kwezihlunu.

Kakade ke, wonke umntu, ngenxa yempembelelo yofuzo, unako ukufikelela Imibundu ezithile elugqatsweni. Kodwa emva uqeqesho, ezijolise ekujonganeni umba nendlela ukufunda ukubaleka nkqi, unako lula ukufikelela iziphumo ezamkelekileyo kwaye uzive yifuna kwi engqesho.