Uma ucabanga ukuthi sekuyisikhathi sokudlula ezingeni eliyisisekelo lokuqina labaqalayo, ingabe nginawo amaqhinga wakho! Ukufunda izindlela ezimbili zokuphakamisa izinsimbi kuma-Olimpiki kungaba yilokho kanye okudingayo ukukhuphula amandla akho ezingeni elisha. Yisiphi isikhathi esingcono sokuzama, manje sonke sigqugquzelwa ama-Olimpiki aseTokyo angenakubukelwa angenakubukwa?
Ngamafuphi, ukuba ngumpetha nokudlala imidlalo yama-Olimpiki njalo kuzothuthukisa ikhono lakho kwezemidlalo, isivinini, amandla kanye namandla. Noma ungasebenzisi amapuleti esisindo, inhloso yokukhiqiza amandla namandla amakhulu izonikeza ukukhuthazeka okunamandla emisipheni yakho. Isikhuthazo esinamandla = ukuzuza okukhulu. Ngaphambi kokuthi uqale, qiniseka ukuthi unamagilavu amahle wokuzivocavoca…
“Ukuphakamisa izinsimbi kuma-Olimpiki ikakhulukazi kumayelana nokuhlwitha nokuhlanza nokujikijela-lezi zinhlobo ezimbili zokuphakamisa izinsimbi zenziwa emincintiswaneni yokuphakamisa izinsimbi e-Olimpiki kusukela ngo-1896,” kuchaza uWill McCauley, umqeqeshi wezokuqina nokuqina we-PerformancePro, isitudiyo sokuqeqeshwa komuntu esisebenza eNtshonalanga Isifunda. .
“Yimicimbi yobuchwepheshe yokuphakamisa izinsimbi edinga ikhono, ukuxhumanisa, ukuqhuma, isivinini namandla. Noma ungenalo uhlelo lokubamba iqhaza emncintiswaneni wokuphakamisa izinsimbi, kufanele usebenzise lokhu kuphakamisa izinsimbi noma okuphuma kukho ohlelweni lwakho lokuqeqesha. Kokubili ukufana phakathi kwalaba bobabili kuhlanganisa umkhuba wokuphakamisa ama-Olimpiki, okusiza futhi ukwandisa izigaxa zakho, ukuqothuka, nemishini yokukhuluphala ngokweqile, kanye nokwakha imisipha, ”kwengeza uWill.
Khumbula, ukuphakamisa izinsimbi njengomdlali we-Olimpiki ngokuvamile kuthatha isikhathi eside ukuba ngumpetha. Yize zimbili kuphela izenzo ezibhalwe ngezansi, zizokwenziwa ngendlela eqondile futhi zithole inzuzo enkulu esenzweni ngasinye.
Unalokhu engqondweni, kungcono ukuqala ngesisindo esincane kakhulu. Akukho lutho olungalungile ngokuzijwayeza nje nge-barbell, ngoba iningi lama-barbell ochwepheshe anesisindo esifinyelela kuma-20 kg ngaphandle kwamapuleti wesisindo ongeziwe-ngasendleleni, lokhu kungumhlahlandlela wethu wamapuleti esisindo angcono kakhulu.
Uma lokhu kuzwakala kusinda kakhulu, ungasebenzisa umshanelo noma yini emele induku eqondile ukuze wazi kahle izigaba ezahlukahlukene zokuphakamisa ngakunye. Yazi kahle ukunyakaza, bese ukhulisa kancane isisindo.
Ukuqala phansi, i-barbell iphakanyiswa ngqo ngaphezu kwekhanda ngokunyakaza okushelelayo. Okokuqala, bamba i-barbell ngezandla zakho ezinkulu bese uyasukuma-i-barbell kufanele ibekwe ku-hip crease yakho, ukuze uphakamise amadolo futhi i-barbell ingasuki.
Yehlisa i-barbell emadolweni akho. Lesi isikhundla sokulenga. Ukusuka lapho, thembela i-barbell kuwe bese weqa ngamandla. Uma ushiya phansi, kufanele uzwe ukuthi i-barbell ikushaya okhalweni. Uma usuthole i-hang of it (ngicela uthethelele i-pun), gxuma uphakamise i-barbell ngqo ngaphansi kwesilevu sakho.
Ngemuva kokuphinda amahlandla amaningi, buyisela umgoqo endaweni esamisiwe, gxuma, donsela i-barbell phezulu bese uyikhiya ngenhla kwekhanda. Kungase kuzwakale kunzima ekuqaleni, kepha ngemuva kokuzijwayeza okuthile, kufanele uzizwe futhi ubukeke njengokuhamba okushelelayo. Lokhu kuhlwitha okumisiwe. Ukwenza ukuhlwanyela okuphelele, udinga kuphela ukuqala nge-barbell phansi.
I-Clean neJerk inezenzo ezimbili ezizimele. Ngesikhathi senqubo yokuhlanza, i-barbell kufanele iqale kusuka phansi ngaphezulu kwamalunga ezinzwane. Bamba i-barbell ebanzi efana ne-deadlift, bese uletha amathole akho ku-barbell.
Okokuqala, sebenzisa izinyawo zakho ukucindezela nokuhudula i-barbell phezulu ethangeni lakho. Lapho i-barbell ifinyelela maphakathi nethanga (lesi isikhundla samandla), gxuma njengokuhlwitha.
Ngemuva kokuphinda izikhathi ezimbalwa, gxuma bese udonsa i-barbell ngaphansi kwesilevu sakho. Uma usukwazi lokhu, beka umgoqo phansi, uwudonse uye maphakathi nethanga lakho, weqe phezulu, udonse umgoqo emzimbeni wakho, bese ekugcineni ubeke umgoqo endaweni yokubamba: ingalo yakho ephezulu iyafana naleyo phansi neminwe yakho ku-barbell Beka isisindo emahlombe akho esikhundleni sezandla zakho.
Ukusuka lapha, uzoba yindlala. Beka i-barbell emahlombe akho, squat phansi ikota squat bese weqa emoyeni, ngenkathi ucindezela i-barbell ekhanda lakho kanzima ngangokunokwenzeka. Kufanele uhlale endaweni ehlukanisiwe: izinyawo zakho zihlukaniswe ububanzi behlombe, unyawo olulodwa phambili nolunye unyawo emuva, endaweni yesigamu se-lunge.
Ekugcineni, phusha izinyawo zakho zangaphambili kuqala, bese izinyawo zakho zangemuva ukuze ukwazi ukuma uqonde izinyawo zakho zibe phansi kwamahlombe kanye ne-barbell ngaphezulu kwekhanda lakho. Kuzwakala kulula, kepha kuzothatha isikhashana ukuyazi kahle.
Isikhathi Iposi: Aug-13-2021