Lapho sinomdlalo omusha wokuzilibazisa womdlalo, ukulungiswa komzimba kwalomdlalo kubaluleke kakhulu, noma ngabe kuyintandokazi noma kufuna ukuwuthuthukisa ngokomsebenzi. Siyazi ukuthi abagijimi abangochwepheshe banamahora amaningi okuqeqesha nokulungiselela ngokomzimba ngemuva kwabo. Ukulungiselela ngokomzimba ku-paddle tennis kuyadingeka ukuze ube ngabadlali abangcono futhi ube nemidlalo engcono, Lokhu kuzokwenza ukuthi ujabulise kakhulu futhi uzokwazi ukukhulisa ikhono lakho ngerakhi nasenkundleni.
Uma ufuna ukuba umdlali ongcono, kuzofanele ube nohlobo oluthile lokuzilungiselela ngokomzimba ukukusiza ube nemidlalo engcono ngokuzayo. Uma uthuthuka, uzowafinyelela amabhola ngokushesha, izokunikeza isikhathi esithe xaxa sokwenza imivimbo engcono nangendlela efanele, ngaphandle kwezulu nokukwazi ukubona lapho ufuna ukuqondisa khona ibhola ngaphambi kokushaya.
Bekuhlale kushiwo ukuthi «Iphedi yethenisi idlalwa ngemilenze» Futhi le nkulumo iyiqiniso impela, ngoba uma imilenze yakho ingaphenduli, noma ngabe uyakwazi kangakanani ukushaya amabhola, awusoze wawafinyelela.
Uhlobo lokuzilungiselela ngokomzimba udinga ukudlala i-paddle tennis
Ukuze ube nomdlalo ongcono, udinga ukwenza uchungechunge lwezindlela ezikuvumela ukuthi uthuthuke. Akufanele ukwenza imikhuba ejwayelekile yokuzivocavoca, ngokwenza lowo mkhuba kuncane okuthuthukile, futhi kungakwenza kube yingozi nasentuthukweni yethu. Kufanele uqeqeshe amandla, ukukhuthazela, isivinini nokuguquguquka, futhi ngalokhu, ezinye izinhlobo zokuzivocavoca kufanele zenziwe. Futhi, udinga izinhlobo ezimbili zokulungiselela ukuze ukwazi ukumboza zonke izindawo.
Kufanele uvikele ukulimala
Esinye isizathu sokuthi kungani kufanele sinikele ingxenye yesikhathi sethu ekuzilungiseleleni komzimba ukuvimbela ukulimala. Ngoba njengoba kuhlale kushiwo: "Ukuvimbela kungcono kunokwelapha". Ukulimala okuningi okwenzeka emkhakheni we-amateur kungenxa yokuthi umzimba awusetshenziswanga kulowo mnyakazo. Ngakho-ke, Kufanele ubeke imali emahoreni wokuvimbela ukuze uzisindise ekulimaleni okuzayo.
Zilungiselele ngokomzimba nangokwengqondo
Ekugcineni, ukuziqeqesha kuyithinta kahle ingqondo yakho, kwakha amandla engqondo asivumela ukuthi sibhekane nezimo ezicindezelayo ngaphakathi kwemidlalo. Ngezikhathi ezibalulekile, kuyasiza ukwenza izinqumo ezifanele, ngoba uma imilenze yethu ilungile, impela ingqondo yethu icacile, kunalokho, imilenze esindayo futhi ekhathele, ukungakhululeki endololwaneni nenhliziyo yokujaha, ingqondo yethu iyoba mbi futhi ivinjwe.
Ukuzivocavoca ngokulungiselela kwakho ngokomzimba
Uma ungumdlali we-padel futhi ufuna ukwenza ngcono izinga lakho lokudlala, kufanele ugcizelele kakhulu umsebenzi wobuchwepheshe futhi wakhe uhlelo lokuqina. Ngakho-ke, Sifuna ukukutshela ukuthi yini okufanele ugxile kuyo ukuze uthuthuke kulezi zici.
Okulandelayo, ngizodalula okunye kokuzivocavoca okuyisisekelo ongeke wakuphuthelwa ukulungiselela kwakho ngokomzimba.
Izinzuzo zomzimba ongcono ku-paddle tennis
Ngaphambi kokuphawula ukuthi singakhulisa kanjani ukukhuthazela namandla, sifuna ukugqamisa izinzuzo zokuba sesimweni esihle somzimba. Ngokuvivinya umzimba uzothola izinzuzo ezilandelayo:
- Abanye ukufuduka kweziqhumane zizokusiza ufike emabhola ngokushesha.
- Ngokufuduswa okuqinile ngokwengeziwe, ukulinganisela ngokwengeziwe kuzosivumela ukuthi sibe nesiqondiso esingcono namandla okushaya.
- Ukumelana okukhulu ngesikhathi semidlalo. Umdlalo we-padel uyadingeka, ukukhathala kwengqondo kuhlangabezana nokukhathala okungokomzimba, uma sikwazi ukugwema okwakamuva, siyoqina kunezimbangi.
- Khulisa amandla ngokushaya. Ukuba namandla amakhulu kulezi ezintathu ezingenhla kuzosivumela ukuthi sibe namandla amaningi emidlalweni, okusenze siphumelele amaphuzu amaningi.
- Amandla okushaya kangcono agcinwa phakathi nomdlalo.
- Uzofinyelela amabhola amaningi. Uma uqeqesha umzimba ongezansi, okungukuthi, imilenze, ungahambisa imilenze yakho kalula futhi ufike emabhola, uzoshesha futhi usheshe ukwazi ukushaya nokunqoba iphuzu.
Le yindlela okufanele uqeqeshe ngayo ukukhuthazela
Ukuqeqesha ukumelana kufanele uhlukanise izindlela ezimbili zokuqeqesha, indlela yokumelana nendabuko kanye nendlela ye-HIIT.
Indlela yendabuko kunazo zonke isuselwa ekwenzeni izikhathi ezinde zemizuzu engaphezu kwengama-45 yokuzivocavoca umzimba njengokugijima, ukugibela umshini wokunyathelisa, ukubhukuda, ukugibela ibhayisikili, njll. Le ndlela izosivumela, ngakolunye uhlangothi, ukuthi sishise ama-calories futhi ngaleyo ndlela sisize ukuba nokushoda kwekhalori okusivumela ukuthi sinciphise isisindo futhi sinciphise amafuthaNgaphezu kwalokho, lokho kuzokusiza ukuthuthukisa amandla wamaphaphu, kuzosenza sikwazi ukumelana kakhulu nomdlalo.
Indlela ye-HIIT isuselwa ekuxubeni izikhawu ezijulile nezikhawu zokuphumula. Ngokwesibonelo, ukuzivocavoca nge-HIIT kuzoba ukwenza amaseshini ayi-10 wemizuzwana engama-30 egijima ngesivinini esiphezulu, neminithi lokululama. Lokhu kuzokwenza inqubo yethu ekugwedleni ibe ngcono ukukhulisa ukumelana kwethu nomdlalo, ngoba sihlala sihlanganisa amasu nobuchule bokuya emabhola.
Le yindlela okufanele uqeqeshe ngayo amandla
Ngakolunye uhlangothi, ukukhulisa amandla ku-paddle kufanele ukhethe okunye ukuvivinya umzimba okuhlangene okunesisindo esihlukile. Lezi zivivinyo singazenza ejimini noma kwenye indawo uma sinezinto ezidingekayo.
Ukuzivocavoca okufanele ukunake kakhulu yile:
- Izikwele: Lokhu ukuzivocavoca umlenze okungapheli. Ukusebenza kwama-squats kuzosivumela ukuthi siqinise yonke imisipha engezansi ngokugcizelela okukhethekile kwi-gluteus ne-quadriceps. Uma ubheka abadlali abangochwepheshe, badlala umdlalo wonke besesimweni sokuchachamba, ukunyakaza okufanayo nokwethu lapho sihlikihla.
- Ukucindezela kwebhentshi: le nhlangano isiza isifuba sethu ukuzivocavoca, kungukuzivocavoca lapho kuthinteka khona imisipha eminingi. I-pectoral, ihlombe langaphambili kanye ne-triceps kuyasebenza. Le misipha emi-3 ibaluleke kakhulu uma senza zonke izinhlobo zohlangothi.
- Ukuzivocavoca kweTriceps: ukwenza izivivinyo ze-triceps njenge-press evaliwe, noma i-triceps yokuzivocavoca nge-pulley, ikuvumela ukuthi usebenze leyo misipha ebaluleke kakhulu kwi-paddle tennis.
Uma ufuna ukuthuthukisa inqubo yakho, gcina lawa macebiso nokuzivocavoca engqondweni ukuze umdlalo wakho olandelayo ube ngumdlalo omuhle kakhulu owake wawudlala.