Ukuzivocavoca kwe-Crossfit
6K 3 04/01/2018 (ukubuyekezwa kokugcina: 03/20/2019)
I-CrossFit iyisiyalo esihlose ukuthuthukisa amandla okusebenza nokukhuthazela. Ngakho-ke, lapha kuphela ungathola inani elikhulu lokuzivocavoca okuthile kusuka kuma-gymnastics kanye ne-acrobatics. Ukuzivocavoca okunjalo kwakungukuma kwendololwane.
Ulwazi oluvamile
Qaphela: I-elbow stand kwesinye isikhathi idideka ngephutha ne-elbow kanye ne-toe stand exercise, okungukuthi, nge-bar yakudala. Kepha akunjalo.
I-elbow stand ukuvivinya umzimba okwenzelwe ukuthuthukisa imisipha namalunga webhande lehlombe eliphezulu. Ngaphezu kwalokho, ukuvivinya umzimba kuhilela kahle imisipha yengaphakathi nesisu, okwenza kube okuhlukahlukene ukugcina isimo esihle ekhaya.
Yimiphi imisipha esebenzayo?
I-elbow stand wukuzivocavoca okuyinkimbinkimbi okuthi, yize kunomsebenzi omile, ngasikhathi sinye usebenza ebhande lehlombe, kugcizelela umthwalo kuma-deltas, imisipha yomshini wokucindezela nasemilenzeni. Ake sihlolisise ukuthi yimiphi imisipha ebandakanyekile kulo msebenzi:
| Iqembu lemisipha | Layisha uhlobo | Yini ebhekene? |
| Ama-deltas aphezulu | Iqinile | Kuthatha umthwalo omkhulu wokubamba umzimba. |
| Ama-deltas angaphambili | Iqinile | Kuthatha ingxenye yomthwalo lapho umzimba utshekele phambili. |
| Ama-deltas angemuva | Iqinile | Kuthatha ingxenye yomthwalo lapho umzimba utsheke emuva. |
| Imisipha emikhulu | I-Statodynamic | Ubhekele ukuma okuqondile komzimba. |
| Imisipha evundlile engu-Rectus | Kuya ngokuhluka | Ubhekele ukubamba umzimba endaweni enwetshiwe. |
| Imisipha yesisu ye-Oblique | Ukusimamisa | Isiza ekunciphiseni inqubo yokutshekisa umzimba ezinhlangothini. |
| Ama-biceps we-Hip | Ukusimamisa | Ubhekele ukuma kwemilenze ngenkathi ubambe. |
| Ama-Quadriceps | Iqinile | Kuyinto umsipha ophikisana "nomsipha". |
| Inkonyane | Ukusimamisa | Ubhekele ukuma kwemilenze. Umlenze owelulwe kahle umthwalo owengeziwe wokudidiyela okumile. |
| Imisipha ye-Gluteus | I-Statodynamic | Ubhekele isikhundla somzimba esihlangothini se-hip. Umthwalo uyefana nemisipha yesisu. |
Njengoba ukwazi ukubona, umthwalo omkhulu uthathwa yimisipha yesisu kanye ne-deltas ephezulu. Kodwa-ke, ungakha ukulayisha okwengeziwe okunamandla ngokushintsha ukuma kwemilenze noma komzimba. Kodwa-ke, lokhu kuvunyelwe kuphela ngokulawula okuphelele kobuchwepheshe besitebhisi sendololwane.
Uyenza kanjani indololwane ime kahle?
Inqubo yokwenza indololwane yendololwane ibonakala ilula impela, kepha idinga ukugxila okuphelele kuwe nokunamathela ngokuqinile emiyalweni.
Ngakho-ke, ungayenza kanjani indololwane ime kahle igxathu negxathu:
- Okokuqala, udinga ukuthatha "isikhundla sokulala", ngokushintsha kwesimo sezandla, ukuze ukugcizelela okuyinhloko kungangeni ezintendeni zezandla, kodwa ezindololwaneni.
- Okulandelayo, uncike emzimbeni wakho odongeni, qala ukukhulisa umzimba kancane ukuze ume othangeni. Kubalulekile ukuqonda ukuthi umzimba kufanele uphakanyiswe ngokungacabangi ngezigaba ezi-2: okokuqala, umzimba kufanele uphakanyiswe emilenzeni egobile; qondanisa imilenze yakho.
Lapho wenza lo msebenzi, udinga ukunaka lezi zinto ezilandelayo:
- Isimo somzimba - kufanele sandiswe ngokuphelele. Akuvunyelwe ukuxhasa umzimba odongeni, ngoba lokhu kwehlisa kakhulu umthwalo emaqenjini emisipha ehlosiwe.
- Uma ungeke ugcine umzimba usesimweni esiqonde ngokuphelele, zama kuqala ukuwubamba endaweni "yemilenze egobile", lokhu kuzokwehlisa umthwalo emaphephandabeni, futhi kunciphise ukuqonda kokuxhumana.
Uma udinga ukushintsha ukugcizelela, zama ukwehluka kwesitolimende sesisu esiswini:
- Okokuqala udinga ukuma kunoma ikuphi ukwahluka kwebhuloho (ibhuloho elisendololwaneni kungaba yisixazululo esifanelekile).
- Bese uphakamisa umzimba kancane, ugcine imilenze igobile.
- Lapho-ke, usuthathe indawo yokuqala yokuma kwendololwana, ujikeleze umzimba nemilenze ngezindlela ezihlukile.
Lokhu kwehluka kubizwa ngokuthi "yiMexico", futhi kunzima kakhulu, kepha futhi kusebenza kakhulu emisipheni yesisu. Isetshenziswa ngenkuthalo kuma-gymnastics nakwimikhakha yezemidlalo esetshenzisiwe kuyo.
Ukwenza kube lula ukungena esitendini uqobo, ungasebenzisa amaqhinga alandelayo:
- Kuzamazama umzimba. Isibonelo, kusuka endaweni "yebhasikidi", lapho umzimba wakho unomfutho wokuqala, ngenxa yalokho ongaletha umzimba kalula endaweni oyifunayo.
- Iya kurack kusuka endaweni yebhuloho. Kubalulekile ukugcina ukugxila lapha, njengoba ungawa kalula.
- Thatha isikhundla sokuqala ngosizo lozakwethu. Lokhu kunciphisa umthwalo wokuxhumanisa futhi kukuvumela ukuthi ubambe isikhathi eside. Kunconyelwe abantu abangakaze bazame lokhu kuvivinya umzimba ngaphambilini. Isonto ngemuva kokuqeqeshwa nomlingani, ungaqala ukuzama ukuma kuwe izindololwane.
Uma, noma ngabe unawo wonke amaqhinga, ungakwazi ukungena ku-handstand ephelele, kunconywa ukuthi kuthuthukiswe isimo semisipha yesisu kanye ne-deltas ephezulu. Umshini wokushicilela uzosiza ukugcina umzimba usesimweni esifanele, kuyilapho abakwa-deltas benesibopho sokuthola isikhundla esifanele.
Izimo
Lo msebenzi awunakho ukuphikisana okuthile, kepha, ngenxa yomthwalo omkhulu we-static kanye nokuma komzimba, akunconywa ukuthi abantu benze:
- Ngomfutho wegazi ophakeme.
- Abantu abaphethwe yizifo zesistimu yenhliziyo.
- Abantu abanezinkinga zamahlombe nezindololwane.
Ukufingqa
Uma sibheka ukwehluka okunjalo njengokuma ukusekela endololwaneni, lapho-ke kungaziwa ukuthi lokhu kuvivinya kulula kakhulu kunalokho okuchazwe ekuqaleni, ngoba ayidingi ukuthuthukiswa okuningi kwe-corset yemisipha yonke. Khumbula ukuthi uma ume njalo endololwaneni yakho, bese udlulela kwi-handstand, khona-ke uzothuthukisa ngokuphelele izinkomba zakho zamandla ezimile, futhi okubaluleke kakhulu, uzokwazi ukuthuthukisa isilinganiso samandla esisindo semisipha, okubaluleke kakhulu kulabo abaphambana nemigwaqo. ...
