Okungenziwa abadlali ngesikhathi sokuphumula

Lubhalwe nguDylan Bettencourt
Umhleli wezemidlalo

Njengoba kusaphele isizini yebhola likanobhutshuzwayo abadlali bazibuza ukuthi bangenzani ngesikhathi sabo sokuphumula. 

Isikhathi sokuphela kwesizini sisho isikhathi sokuqala ukuziqeqeshwa kwabadlali.

Kodwa siphinde sinikeze abadlali ikhefu elidingeka kakhulu ukuze bavuselele ukuzikhandla kwabo ngokomzimba nangokwengqondo.

Ngalesi sikhathi abadlali ngokuvamile bajabulela amasonto amane kuya kwayisishiyagalombili okuphumula, okuvumela imizimba yabo ukuthi ilulame kusukela bezikhandle kuqala isizini.

Abanye abadlali bachitha lesi sikhathi ngokudlala igalofu, ithenisi, amabhayisikili noma babhukude, kodwa abanye bekhetha ukuphumula bahlale bangenzi lutho, okunikeza imizimba yabo ikhefu ngemuva kokuziqeqesha kanzima.

Ukuphumuza umzimba kubalulekile kanjalo nokuphumuza umqondo kubalulekile njengoba ukudlala kwabo kuthinta umzimba nengqondo. Ikhefu linikeza abadlali ithuba lokuyeka ibhola bagxile kwezinye izinto zempilo.

Abanye abadlali abaningi bachitha lesi sikhathi nemndeni yabo nabangane, bathathe nohambo baphinde bajabulele nokudla abangakwazi ukukudla phakathi nesizini.

Ukuchitha isikhathi nemindeni kubalulekile kubona, njengoba izimfuno zesizini zivame ukuthatha isikhathi sabo sonke. Ikhefu livumela abadlali ukuthi bahlane nemindeni yabo bakhe ubudlelwano obuqinile.

Ukunakekela umzimba wabo kuyinto esemqoka ngesikhathi sekhefu. Nakuba abadlali bekujabulela ukungcebeleka ngesikhathi sekhefu bezitika ngezinto ezahlukeme, kudingeka bagweme ukuwela emikhubeni emibi engase ithiye ukusebenza kwabo ngesikhathi sangaphambi kwesizini, kubika i-Fly on the Ball.

Amaqembu ahlinzeka ngezinhlelo okufanele abadlali bazilandele, okuqinisekisa ukuthi bayazinakekela ukuze balungele ukuziqeqesha okuzayo ngaphambi kokuthi kuqale isizini.

Lezi zinhlelo zihlanganisa ukuzivocavoca okuhlukahlukene kokugijima ibanga elide nebanga elifushane, kanye nokuzijwayeza ijubane nokushesha.

Ukuziqeqesha nokugwema ukulimala kubaluleke kumele uvikele izindawo ezifana nemisipha njengama-glutes, ama-groynes, ama-hamstrings, ama-quadriceps, amaqakala, amadolo, ama-calves, kanye nomgogodla.

Abadlali bazinikeza isikhathi sokuzivocavoca ukuze baqinise imisipha nezinye izindawo. Ukuzivocavoca okukhethekile okufana nama-RDL omlenze owodwa, i-box jump, ukubhalansisa umlenze owodwa, ama-abductor slides, ama-squats, ama-hip thrust, nokwenza i-glute activation kusiza ukulula kahle lezi zindawo.

Nakuba abadlali belwela ukuqina futhi bazilungiselele isizini ezayo badinga ukuthola ibhalansi efanele phakathi komsebenzi nokuphumula.

Ukuzinakekela ngesikhathi sokuphumula kubeka isisekelo esiqinile sokubuyela ngempumelelo ekuqeqeshweni.

Lesi isikhathi esibalulekile sokulungisa imizimba yabo ukuze ilungele umsebenzi onzima wangaphambi kwesizini futhi banciphise nobungozi bokulimala.

Isithombe esingenhla: Ukuqeqeshwa kwabadlali

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