Kuyima Kudumpha Kwakutalika

• Inhloko yeziNdawo: PlyometricsMutengo ili pa gulu limakonda.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kuyima Kudumpha Kwakutalika

The Standing Long Jump ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri minofu ya m'munsi mwa thupi lanu, kuphatikizapo glutes, quadriceps, ndi hamstrings, komanso kuthandizira pachimake chanu ndikuthandizira bwino. Ndi yoyenera kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kupititsa patsogolo mphamvu zawo zophulika, kulimba mtima, komanso kuchita masewera olimbitsa thupi. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse masewera anu othamanga, kuonjezera mphamvu za mwendo wanu, kuwongolera kugwirizana kwanu, ndi kulimbikitsa thanzi lanu lamtima.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyima Kudumpha Kwakutalika

• Tembenuzirani manja anu kumbuyo uku mukuwerama mozama pang'ono pa mawondo, kukonzekera kulumpha.
• Mukuyenda kumodzi mwachangu, tembenuzirani manja anu kutsogolo ndikukankhira pansi ndi mapazi anu, kudumphani kutsogolo momwe mungathere.
• Gwirani pang'onopang'ono pamapazi onse awiri, kugwada mawondo anu kuti mutenge mphamvu.
• Imirirani molunjika ndikubwereza zolimbitsa thupi ngati kuli kofunikira.

Izinto zokwenza Kuyima Kudumpha Kwakutalika

• Mkhalidwe Wolondola: Kulakwitsa kumodzi komwe kumachitika kawirikawiri sikuyambira pa kaimidwe koyenera. Mapazi anu ayenera kukhala motalikirana motalikirana ndi mapewa, ndipo thupi lanu liyenera kukhala lokhala ndi squat, m'chiuno mwanu ndi kukankhira kumbuyo ndi mawondo anu. Mikono yanu iyenera kubwezeredwa mmbuyo, kukonzekera kupita patsogolo.
• Kugwiritsa Ntchito Zida: Kuti muwonjezere mtunda wa kulumpha kwanu, muyenera kugwiritsa ntchito manja anu bwino. Asunthireni patsogolo pamene mukudumpha, kuwagwiritsa ntchito kuti apange mphamvu. Anthu ena amaiwala kugwiritsa ntchito manja awo kapena kuwagwiritsa ntchito mopanda phindu, zomwe zingachepetse mtunda womwe angadumphe.
• Kutera Motetezedwa: Mukatera, yesetsani kutera pamapazi onse awiri nthawi imodzi ndikugwada kuti mumve zomwe zikuchitika.

Kuyima Kudumpha Kwakutalika Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyima Kudumpha Kwakutalika?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Standing Long Jump. Ndi njira yosavuta komanso yothandiza yopangira mphamvu zochepera za thupi, mphamvu, ndi ukadaulo. Komabe, ndikofunikira kuti muyambe ndi mtunda wokhazikika kuti mupewe kuvulala, ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi luso zikukula. Ndikoyeneranso kuphunzira mawonekedwe ndi njira yoyenera yochitira masewera olimbitsa thupi moyenera komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyima Kudumpha Kwakutalika?

• Kulemera Kuyimirira Kwautali Kudumpha: Mu kusiyana kumeneku, jumper imanyamula zolemera monga mpira wamankhwala kapena dumbbell, zomwe zingapangitse zovutazo ndikumanga mphamvu zambiri.
• Kudumpha Kwakukulu: Uku ndikusintha kofala komwe jumper imayang'ana mtunda osati kutalika, kuyang'ana kwambiri kuthamanga kopingasa.
• Kuyimirira Kwautali Kulumpha Ndi Sprint: Kusinthaku kumaphatikiza kulumpha ndi liwiro lalifupi, kuyesa mphamvu zonse zophulika ndi liwiro.
• Kuyimirira Kulumpha Kwautali Ndi Kudumpha Kwakukulu: Pakusintha uku, chodumphira chikufuna kufika pamtunda wina pambuyo podumpha, ndikuwonjezera zovuta ndikuyesa kulumpha koyima.

Izinto zokufunda ezishisa ezivumelekile Kuyima Kudumpha Kwakutalika?

• Kudumpha kwa bokosi ndi masewera enanso abwino omwe amakwaniritsa Kuyimirira Kwakutali Kudumpha komwe kumathandizira kukonza mphamvu zophulika, kulimba mtima, komanso kulumikizana komwe kumafunikira kuti mudumphe bwino.
• Potsirizira pake, mapapu ndi ntchito yothandiza chifukwa imapangitsa kuti thupi likhale lokhazikika komanso lokhazikika, zomwe ziri zofunika kwambiri kuti mukhalebe olamulira panthawi ya Standing Long Jump.