Kudumpha Mbali ndi Njira Yowonjezera Yomwe Mungakhalire Wokwanira
Chingwe chodumpha chingakhale njira imodzi yowonjezereka kwambiri yowonjezerapo kuti thupi lanu likhale lolimba kwambiri pamaganizo anu. Ngati mukufuna ndalama zolimbitsa thupi zogula mtengo, chingwe chodumpha chingakhale chofunikira kwambiri "choyenera" kukhala ndi zipangizo zamagetsi . Mukamaliza bwino, kudumpha chingwe kumapangitsa kuti thupi likhale lolimba mtima , likhale lolimba komanso likhale lolimba, liwonjezere mphamvu ndi kupirira, ndikuwotchera.
Pandekha, ndimagwiritsa ntchito chingwe pa nthawi yophunzitsa kuti mtima wanga ukhale wokwera komanso kuti minofu yanga ipitirire pakati pa nthawi yokweza. Ndikhoza kumabweretsa mosavuta pamene ndikuyenda komanso ndikugwiritsira ntchito ntchito zolimbitsa thupi , ndikukhala ndi zodalirika komanso zolimbitsa thupi kulikonse komwe ndimatha.
3 Phindu la Kutuluka kwa Jump
Mungaganize kuti chingwe chodumpha ndi chidole chachinyamata chabe, koma chingwe cha kulumpha ndizochita masewera olimbitsa thupi ndi mapindu ambiri:
- Kulimbitsa Kusamala , Kukhazikika ndi Kuyanjanitsa
Ntchito zothandizira zingwe zinayambidwa poyambira mabokosi. Mabotcheru akugwiritsabe ntchito kudumpha chingwe kuti apange msinkhu wamphamvu ndi woponda. Njira zowonongeka kwa miyendo zimagwiritsira ntchito kuyanjana, kufunika komanso kuganiza mofulumira. Zina mwa zosiyanazi zimaphatikizapo kulumpha mwendo umodzi ndi kupondaponda kawiri (kwa kulumpha kulikonse, mumayendetsa chingwe mozungulira) kuti muwonjezere vuto. - Wopsereza Wakuda wa Calorie
Malingana ndi msinkhu wanu wamaluso ndi mlingo wanu wa kulumpha, mukhoza kutentha kuchokera pa 10 mpaka 15 makilogalamu miniti mwa kulumpha chingwe. Kuthamanga kwachingwe mofulumira kumatha kutentha makilogalamu pamlingo wofanana ndi wothamanga.
- Amapanga Kulimbitsa Thupi
Kuthamanga kumtunda kungakhale kovuta ndipo ndikulonjezera kwakukulu ku maphunziro a panthawi kapena kuphunzitsidwa . Ganizirani zowonjezera chingwe kudumpha masekondi 30 mpaka 90 pakati pa zochitika zina. Lingaliro limodzi ndi kugwiritsa ntchito kudumpha chingwe pambuyo pa kukweza kulemera kwake kapena kuchita masewera olimbitsa thupi . Izi zimapangitsa kuti thupi lonse likhale lokonzekera bwino lomwe limaphatikizapo kupirira kwa mtima ndi minofu mu gawo limodzi.
Zisamaliro za Kuthamanga Kuthyola
Ngati muli ndi kuthamanga kwa magazi, kudumpha chingwe sikungakhale kusankha bwino kwa inu. Malo otsika pansi angachepetse magazi kutembenukira kumtima omwe angapangitse kuwonjezereka kwa magazi. Ngati muli ndi matenda oopsa, kambiranani za mavuto omwe mungagwiritse ntchito ndi dokotala musanayambe kuchita masewera olimbitsa thupi.
Chidumpha Kudumpha: Kuyamba
Ganizirani kuti mwakonzeka kuti mupite? Pano, zofunikira pa zomwe muyenera kudziwa ndi kuchita:
1. Sankhani Chidutswa cha Jump
Zingwe zamphongo zilipo m'zinthu zamitundu yonse komanso ndi zipangizo zamakono zosiyanasiyana. Zina mwa zipangizozi zimathandiza kulumpha zingwe kuthamanga mofulumira; Zosankha zina ngakhale zimakhala zofanana pakati pa zingwe ndi zothandizira. Chingwe chimene inu mumagula chiyenera kukhala chomasuka kugwira ndi kuyendetsa bwino.
Mitsempha yowumpha yolemera imathandizira kukula kwa thupi ndi minofu. Zingwe zimenezi sizinthu za oyamba kumene, ndipo sizinthu zofunikira kwa iwo amene akufuna kuwonetseratu mphamvu. Ngati mumagula chingwe cholemera, onetsetsani kuti kulemera kwake kuli mu chingwe m'malo mogwiritsira ntchito kuti asamayesetse mikondo, mabala ndi mapewa.
Sungani chingwe chanu chodumpha poyimirira pakati pa chingwe ndikukoka zonyamula pambali panu. Kwa oyamba kumene, ogwira ntchitoyo ayenera kungofika pamakutu anu.
Pamene mukukhala ndi luso komanso oyenerera, mungachepetse chingwe chanu. Chingwe chofupika chidzafulumira, kukukakamizani kuti mudumphire zambiri.
2. Jump Rope Technique
Monga ndi masewera olimbitsa thupi, kugwiritsa ntchito njira yoyenera kumathandiza kuti mukhale otetezeka kwambiri .
- Fomu yabwino yopumpha imaphatikizapo kusunga mapewa anu osasunthika ndikukwera mozungulira.
- Muyenera kukhala ndi maulendo angapo apamwamba.
- Ambiri mwa mphamvu yoyendetsa ndi kuyendayenda ayenera kubwera kuchokera m'manja mwanu, osati manja anu.
- Pamene mukudumphadumpha, mawondo anu ayang'anire pang'ono. Sungunulani pang'ono ndi pang'ono kumapazi. Mapazi anu ayenera kuchoka pansi mokwanira kuti alole chingwe kuti chidutse pansi.
- Land mofatsa pa mipira ya mapazi kuti mupewe kuvulala kwa mawondo.
- Musadumphire kumtunda kapena kumayenda molimbika.
- Gwiritsani ntchito kulumpha komwe kuli kosalala, kopanda zopinga ndi kukhululukira. Matabwa, khoti la masewera kapena matatani abwino kwambiri. Musadumphire pa konkire.
- Khala woleza mtima ndi kuyamba pang'onopang'ono.
3. Kutentha Asanayambe Kutuluka
Musanayambe kulumpha kugwedezeka, chitani mpweya wabwino wa mphindi zisanu kapena zisanu. Izi zingaphatikizepo kuyenda kapena kuthamanga pamalo , kapena kulumphira ntchentche.
4. Pang'onopang'ono Kuonjezera Nthawi ndi Mphamvu
Kuwombera chingwe kungakhale kochita masewera olimba kwambiri. Onetsetsani kuti muyambe pang'onopang'ono ndikuwonjezeka pang'onopang'ono. Mungayesere pafupi maselo 3, 30 -mapeto kumapeto kwa ntchito yanu yachizolowezi sabata yoyamba. Malingana ndi msinkhu wanu wa thupi, simungamve kanthu kapena kupweteka pang'ono mu minofu ya ng'ombe. Izi zikhoza kukuthandizani kudziwa momwe mungagwiritsire ntchito gawo lanu lotsatira. Pang'onopang'ono kuonjezera chiwerengero cha zomwe mumapanga, kapena nthawi yomwe mumazichita, patatha milungu ingapo mpaka mutagwira ntchito mpaka maminiti khumi akudumphira chingwe.
Kutambasula Pambuyo Pambuyo Yokwera
Kuzizira bwino ndikutambasula gawo pambuyo kulumpha chingwe kumathandiza kuti pang'onopang'ono kuchepetsa kuthamanga kwa mtima wanu ndi kumasula minofu yanu. Ng'ombe yowimirira imatambasula ndi imodzi mwazomwe zimatchulidwa pambuyo pa ndondomeko yamtambo.
Zokwera Zokwera Zitsanzo Zochita Ntchito
Kuthamanga kumtunda ndi masewera, ndipo pali kusiyana kwakukulu kwa ntchito. Nazi zina mwazinthu zovomerezeka kwambiri:
- Dontho lachiwiri -dumphadumpha - Izi ndizomwe zimadumpha. Mapazi onse awiri amachoka pansi ndikuyenda palimodzi.
- Dontho lina limadumphira - Limagwiritsa ntchito phazi lodzidumpha, ndipo mumayenda mofulumira pamtunda umodzi pamtunda uliwonse.
- Kuthamanga - Mng'oma wambiri umaphatikizidwa pamene akudumphira pa chingwe.
- Kuthamanga Kwambiri - Kuyenda mofulumira ndi kupindika kwa bondo kudzawonjezereka.
- Khwerero - Pomwe mlengalenga panthawi ya kulumpha, kuwoloka miyendo yanu pansi ndi miyendo yoloka. Pitirizani kusinthana ndi kulumpha kulikonse.
- Mbali ndi mbali - Njira zina zolowera kumanzere kuchokera kumanzere kupita kumanja.
Ngati mukufuna chidwi mndandanda komanso ndondomeko zamapikisano okhudza masewera ena, ndikupangitsanso kufotokozera njira za Maphunziro a Buddy Lee a Sports Specific Jump Rope. Buku la njirazi, "Kuphunzitsidwa kwa Jump Rope kwa Buddy Lee," likupezekanso.
Kuchokera
Jump Rope Institute, Maphunziro a Hyperformance Jump Rope AZ, www.jumpropeinstitute.com, 2002.