Indlela yokufunda ukuxhuma phezulu? Ungagxuma njani kwi-basketball phezulu

Indlela yokufunda ukuxhuma phezulu? Wonke umdlali webhasikidi uyazibuza lo mbuzo. Ukubukela umdlalo, sothusa: ungayigxuma njani phezulu? Kubonakala ngathi abagijimi bayakwazi ukuhamba.

Ukuxumla okulungileyo kukubalulekileyo kwimpumelelo kwimdlalo

Ukwandisa ukugquma yinto ebalulekileyo kunoma yimuphi umdlali - nokuba ibhaskball, ibhola lebhola okanye i-volleyball. Ukuxhuma okuphezulu kunika amathuba amaninzi: ungazibalekela kumchasi, wenze ukuphosa kulula, uzikhusele xa uphosa umchasi, uthathe. Akungabazeki, eli likhadi lamacilongo kumdlalo, ngoko bonke abafana bafuna ukwazi ukunyuka phezulu kwi-basketball.

Iintlobo zeejumps

Okokuqala kufuneka uqonde iingcamango ezisisiseko. Kwimidlalo efana nebhoksikidi, kuyaqhelekileyo ukuhlukanisa iintlobo ezimbini zokuhamba: ukusuka emlenzeni omnye nakubini. Iyokuqala ingenziwa ngexesha lokuqhutyelwa kweyinyathelo eliphindwe kabini, okwesibini ngokuqhelekileyo kwenziwa kwindawo okanye kwi-jump. Kukholelwa ukuba ukuxhuma emlenzeni omnye kuphezulu, kuba kuyenziwa emva kokuhamba. Inyaniso kukuba ngokwenza ukugxuma emva kweyathelo eliphindwe kabini, umdlali uguqula amandla okugijima kwi-energy of jump. Ngokuphathelele ukuxhuma kwindawo leyo, awukwazi ukuqaqa phezulu kwelinye inyawo, kodwa ukususela ezimbini - ewe. Ngokuqinisekileyo, ukuxuma kunye nemilenze emibini kuya kuba phezulu xa ungenzi ndawo, kodwa, njengokwimeko yokuqala, ngokuxhamla (ukuguqulwa kwamandla okufuduka kwinqanaba elingaphakathi). Nangona kunjalo, ngamnye umdlali uyazikhethela ukuba yiyiphi inceba yokufaka isicelo kwimeko ethile okanye isiqendu. Kufuneka ukwazi ukuza ngokukhawuleza kwaye uphumelele ekuphakameni okuphezulu.

Izihlunu eziphuhlisiweyo - ukunyuka okuhle

Xa wenza ukugquma, ezininzi izihlunu zomzimba zibandakanyeka. Bahlulwe ngamaqela amathathu: i-femoral, i-dorsal kunye ne-gastrocnemius. Kumele baqine, baqine, kuba kuxhomekeke kubo ukuxuma komdlali. Kulo mbuzo "Indlela yokufunda ukuxhuma phezulu?" Impendulo yodwa kuphela: "Qulunqa imisipha." Ukwandisa ukunqumla, akufuneki kuphela ukupompa amaqela enamahloni asebenzisa iindlela ezahlukeneyo, kodwa nokuwasebenzisa kwiinkqubo ezinzima: ukuzisebenzisa ukuqhuma okusetyenziswe kumdlalo. Naliphi umdlali unomdla kwindlela yokuxhuma phezulu. Kukho iindlela ezininzi ezahlukeneyo eziya kunceda ukwandisa ukuxuma.

Ukungahambi kwezihlunu kunye nokuhamba okuphezulu

Njengoko kuthethwe ngaphambili, ukuxuma okulungileyo kuyimfuneko kungekhona nje ukwenza ijoyilo yezihlunu zodwa, kodwa ukuzisebenzisa zonke ngexesha elinye. Ngenxa yoko, i- squat ene-barbell, iyanqanda emva kwaye inyathelo eliya kuba ithole liphelele. Ukulinganisa umdlalo wegumbi eklasini, ukwenza iindiza ezahlukahlukeneyo kubandakanya onke amaqela omzimba ngokukhawuleza. Inganyuswa kuphela ukuba kukho iiseshoni zokuqhuba rhoqo. Ukufezekisa iziphumo ezilungileyo, kufuneka udonse ngamandla akho onke, njengokungathi uzikhusele kwiintshaba. Ukunyuka okukhawulezayo kwenezela ngokwenene ekuphakameni kwe-jump. Ukuzivocavoca ukuzityulela phezulu, kufuneka uqaphele ukulinganisa imeko yezemidlalo (yenza okuphindaphindiweyo). Umphumo omuhle kuxhomekeke kwiminqweno yomdlali kunye namandla omzimba wakhe. Uqeqesho oluqhubekayo luya kunika imiphumo emihle. Into ephambili kukudibanisa ukuhamba kunye nokuxubha umsi.

Ngaphandle kokuphumla, akukho nto iya kuvela

Asimele sikhohlwe ngomnye umzuzu obaluleke kakhulu, oko kukuthi, ukuphumla kwemizimba. Oku kusebenza ngokubanzi kummandla ongasemva kwe-shin. Ngokuqhelekileyo phakathi kokusebenza kwenza iintsuku ezi-1-2 ziphule, kodwa ngamanye amaxesha akwanele. Kuthatha ixesha elingakumbi ukufumana kwakhona. Ngokuqhelekileyo oku kubangelwa ukuba umhla olandelayo amaqanda asenza umsebenzi othile, umzekelo, ukuhamba. Ngoko ke, ukuba izihlunu zibuyele, kuthatha ixesha elide. Ukungabikho kokuphumla ( ukuqeqeshwa rhoqo ) izihlunu ziya kwi nqanaba lokuhlala liqhubeka. Ewe, kukho i-pluses, kuba ukukhuphela kwandisa ukunyamezela kwabo, kodwa, ngelishwa, ukuphakama kokuxuma akunyuswanga kule nto.

Yintoni ke? Indlela yokufunda ukuxhuma phezulu? Okokuqala, kufuneka ucwangcise ukusebenza kwakho kunye nemidlalo ngokufanelekileyo ukuze unike izihlunu zakho ziphumle kunye nexesha lokufumana kwakhona. Oku akuthethi ukuba kufuneka uhlalutye ngokutsha ishedyuli yoqeqesho kwiqela lonke. Wonke umntu ofuna ukunyusa ukuphakama kokuxuma kufuneka azi ukuba iveki ngaphandle kwemithwalo ye caviar inokuzisa umphumo omuhle gqitha. Ngokuqhelekileyo kwenzeka ukuba emva kohambo oluya olwandle ibhola iwela ezandleni, ayiyi kungena, kodwa yintoni ehamba! Imisipha iphumle kwaye ilungele uqeqesho olutsha. Ndikholelwe, kukuxabisa!

Ukuzivocavoca ukuphakama okuphezulu kwaye kungekhona kuphela

Simele sikwazi ukunika ikhredithi kwiiprogram ezizodwa ezijoliswe ukwandisa ukuxuma. Abanye banikela ukwenza imisebenzi eyahlukeneyo, kungabandakanyi iimpawu zomntu ngamnye, iifayile zebhokisi yebhoksi, kunye nokuphakama kwamanje kweza. Ngezantsi zizinto ezimbalwa ezisebenzayo eziqulethe ulwazi malunga nento oyenzayo ukuze uphume phezulu.

Okokuqala, ngaphambi kokuba uqeqesho luni, kufuneka ufudumise imisipha yakho kakuhle, oko kuthetha, ukulungelelanisa umsebenzi osebenzayo. Ukunyuka kwizinzwane kukusebenza kakuhle kwamathole. Ngaphezu koko, ukuba inokwenziwa ngezindlela ezahlukeneyo: kwindonga yaseSweden ehholo okanye kwizitepsi. Into ebaluleke kakhulu ukuyigcina iphakamisa umzimba ngenxa yeengxube zamathole. Iindlela ezichanekileyo zingatshintshwa: ngenyawo ongakwesokudla, ngakwesobunxele nakwimibini. Kuya kwanele kwindlela enye ngomlenze (kwindlela enye yokuphindaphinda 20).

Omnye umsebenzo osebenzayo ukhetheka i-dumbbells okanye i-barbell, okokuthi, kufuneka kube nobunzima obukhulu. Unako ukugqoka iinqweliso kunye ngqo kubo ukuqeqesha. Zilungile ekuncedeni ukuphuhlisa ukuxhamla, ukulungelelanisa kunye nokukhawuleza kumdlalo. Kodwa ukusetyenziswa ngokugqithiseleyo kuzo kuwonakalisa amadolo kunye namaqhosha angamaqaqa.

Ngoko, safumanisa ukuba ukuxhamla ngenye yezona zinto ziyinxalenye yecandelo ngalinye lomdlali ngamnye. Ukwandisa, kufuneka upompoze zonke iimisipha ezibandakanyekayo, kodwa ngamnye ngokuhlukileyo. Ekuqeqeshweni, qhelisa iintlobo zokuhamba. Ezinye iiprogram aziklanyelwe ngokufanelekileyo njengoko ziyimfuneko, ngoko kufuneka zivumelanise nendlela yazo yokuqeqesha, ingqalelo yonke imiba. Kwaye, nokuba kunjalo, ungayikhohlwa malunga nabanye. Qaphela yonke le mithetho kwaye umbuzo wendlela yokufunda ukugxila phezulu awuyi kukukhathaza kwakhona-uya kuba yinkosi yangempela.