Abasubathi abalandela njalo imiqhudelwano yamaCrossFit ethandwa kakhulu futhi emikhulu bazokuqinisekisa ukuthi cishe azikho izindawo zokuncintisana eziphelele ngaphandle kokuzivocavoca izinsimbi. Lokhu akumangazi, ngoba ukuvivinya umzimba okunzima kwe-barbell kuyindlela ephumelela kunazo zonke yokuhlola ukukhuthazela namandla omsubathi weCrossFit.
Siyaqiniseka ukuthi abasubathi abafuna ukufeza ukusebenza okuhle kumaGrossFit Games nakanjani bazoba nentshisekelo ku-athikili yethu, lapho sizokutshela khona ukuthi yiziphi izakhiwo ze-barbell ezikuvumela ukuba uthuthukise amandla futhi ufundise abasubathi ukuthi balondoloze amandla ngisho nalapho bekhathele.
Izinzuzo Zokuzivocavoca Isisindo
Amasethi kaBarbell ayindlela ephumelelayo yokucija amakhono akho obuchwepheshe, ukuthuthukisa amandla, ukuqina komzimba nokubekezela. Bazokufundisa ukuthi usebenza kanjani futhi uhlale uphilile womabili lapho ukhathele nalapho izinga lokushaya kwenhliziyo yakho lishesha, imihlahlandlela emibili ebaluleke kakhulu yokuqina komzimba.
Kuyinto eyodwa ukuphusha noma ukuqhuma lapho usha futhi unamandla, kepha kuhluke ngokuphelele uma ukukwenza ngemuva kokugijima okungu-800m noma phakathi nomzuliswano wakho weshumi wokuqeqeshwa.
Ngaphambi kokudlulela ezakhiweni nakumathiphu azokusiza ukuthi uthuthukise amakhono akho futhi uthole inzuzo ethe xaxa ekusebenzeni kwakho, ake sikhumbule izicathulo ezikhethekile zokuphakamisa izinsimbi - okuthiwa izicathulo zokuphakamisa izinsimbi. Bazokunikeza ukwesekwa nokuzinza ukuze ukwazi ukwakha amandla wokuqhuma futhi ugcine izinyawo zakho zizinzile nganoma yisiphi isikhathi sokuzivocavoca.
Izakhiwo ze-barbell eziphumelelayo
Amasethi amathathu wokuzivocavoca kwe-barbell esikulethela wona anezinhloso ezithile:
- Inombolo eyinkimbinkimbi 1 – kuthuthukisa amakhono okuphakamisa ngesikhathi sokukhathala okubucayi.
- Inombolo eyinkimbinkimbi 2 - ithuthukisa ikhono lokuphakamisa isisindo ngawo wonke amandla ayo ngokushaya kwenhliziyo okuphezulu kakhulu.
- Inombolo eyinkimbinkimbi 3 – kuthuthukisa ikhono lokwenza izivivinyo zokuphakamisa izinsimbi, ukuba sesimweni sokukhathala.
Ngayinye yalezi zinethi zokuzivocavoca kwe-CrossFit kuvivinya ikhono lakho lokugcina ijubane lomsebenzi elifanele lapho amandla akho esephelile. Khumbula ukufudumeza kahle bese ukhetha okokugqoka okufanele lokhu kuvivinya umzimba.
Inombolo eyinkimbinkimbi yokuqeqesha 1
Uma uthi nhlá, lolu hlelo lungabonakala lulula kakhulu, kepha uzowuyeka lo mcabango lapho usuphakathi nalo. Lapho usebenza izivivinyo ezingezansi, zama ukudedela i-barbell phansi izikhathi ezimbalwa ngangokunokwenzeka kungakapheli imizuzu engama-20. Lokhu kuzoba inselele eyengeziwe ezokhathala izandla zakho futhi ithinte amandla akho okubamba.
Ngakho-ke, umsebenzi wakho ukuqeda imijikelezo eminingi ngangokunokwenzeka ngemizuzu engama-20 usebenza ngebha engenalutho. Umjikelezo ngamunye kufanele ufake izivivinyo ezilandelayo:
- 5 ukubulawa kwabantu
- Ama-barbells ayi-5 alenga
- 5 ngokucindezela i-shvung
- Ama-Bar squats ama-5
© Vitaly Sova - stock.adobe.com
Iseluleko... Ukufunda izindawo ozikhethile "zokuphumula" kubalulekile. Lokhu kusiza lapho usingatha izinsimbi ezisindayo.
Njengoba uqala lokhu okuyinkimbinkimbi, thatha indawo enethezekile ezokunikeza ukuqina nokusekelwa okudingayo ukuze wakhe amandla wokuqhuma. Gxila ekumeni ngakunye, donsela phezulu, ubambe ibha, bese uzama ukukhahlela phansi ngezinyawo zakho ngenkathi uphakamisa.
Inombolo eyinkimbinkimbi yokuqeqesha 2
Isakhiwo sesibili sokuqeqesha sinovivinyo olulodwa kuphela - lokhu kuyi-barbell jerk ku-rack. Inselelo ebhekene nomsubathi wukwenza amajezi amile angama-75 esebenzisa i-barbell engama-35 kg kwabesilisa nama-25 kg kwabesifazane.
I-nuance ebalulekile yalolo qeqesho ukuthi ukunyakaza ngakunye (i-jerk) kufanele kube ngempumelelo ngangokunokwenzeka. Abasubathi abaningi, lapho behlisa ngokushesha ibha, bawela endaweni engaphumelelanga yokuphindaphinda okulandelayo. Imvamisa, okhalweni lwabo kuphakeme kakhulu. Lokhu kungenxa yokuthi ibha iyehla, futhi ancike ngemilenze ecishe iqonde ukuletha i-projectile phansi ngokushesha. Ngemuva kwalokho baba sengozini yokuphindwa okulandelayo.
Lokhu kungasebenzi kahle kusheshisa ukuqala kokukhathala, futhi lokhu kubonakaliswa ikakhulukazi ezindaweni lapho usuvele usesimweni esingesihle ngisho nangaphansi esiteji. Uma wehlisa i-barbell, gxilisa okhalweni lwakho emuva bese ugoba amadolo akho kancane. Lokhu kuzothuthukisa indawo yokuqala kudeshi olandelayo. Ngakho-ke uzokwenza ukunyakaza kokuqala kungabi kuphela ngama-extensors wangemuva, kepha nangemilenze. Ungahle wehle ngesilinganiso somzuzwana, kepha ukusebenza kwakho kahle ekugcineni kuzophakama kakhulu kulo lonke ukuzivocavoca kwakho.
Inombolo eyinkimbinkimbi yokuqeqesha 3
Lokhu kuyinkimbinkimbi kuzoba yinselelo yangempela nakubadlali abanesipiliyoni nabahlala njalo. Ikuvumela ukuthi uhlole inqubo yakho, amandla, amandla nokuqina.
Umsebenzi ukuqedela imizuliswano emi-5. Umjikelezo ngamunye uqukethe amasethi ayi-7 aqhubekayo, kufaka phakathi izivivinyo ze-barbell ezilandelayo:
- 1 ukuthatha i-barbell ayise esifubeni ku-rack
- Isikwele sangaphambili esingu-1
© Makatserchyk - stock.adobe.com
- 1 ibhentshi cindezela
- Isikwele esingu-1 esine-barbell emahlombe
© Vitaly Sova - stock.adobe.com
- Umshini we-barbell ongu-1 ngemuva kwekhanda
Yenza konke ukuzivocavoca okungu-5 ukuqedela ukuphindaphinda okukodwa kwesethi. Yenza okuphindaphindwayo okungu-7 kwalokhu ngokuqhubekayo ngaphandle kokuvumela i-barbell ibheke phansi - lokhu kuzoba yi-1 round. Qedela imizuliswano engu-5, ungeza isisindo futhi uphumule njengoba kudingeka phakathi komjikelezo ngamunye. Isilinganiso sokusebenza isisindo esiphezulu ozothatha ngaso isethi yesi-5.
Amathiphu kaBarbell
Ukuphakamisa ibha ngempumelelo ngenkathi usuvele ukhathele kuyikhono elibalulekile kunoma iyiphi i-CrossFiter. Noma umgijimi efika kuCrossFit evela ekuphakamiseni izinsimbi ze-Olimpiki, lokhu akusho ukuthi uyakwazi ukusebenza ngempumelelo ne-barbell, ekhathele kakhulu.
Emincintiswaneni yokuphakamisa izinsimbi, abasubathi abaqali ukuzivocavoca umzimba ngemuva kokugijima ikhilomitha noma ukudonswa amashumi ambalwa, njengoba kwenzeka eCrossFit. Imvamisa, ukuphakama ngakunye kwe-barbell kwezinye izindlela kuyenziwa ngemuva kwezikhathi ezifanele zokuphumula, ngokungafani ne-CrossFit, lapho umgijimi enikezwa khona isikhathi esingaphezu komzuzu wokuphumula phakathi kokuzivocavoca.
Ukusebenza nentamo engenalutho
Ngaphandle kokuthi uyi-weightlifter yobungcweti enokuqeqeshwa okuhle kwangaphambili, akufanele ukubukele phansi ukubaluleka kokusebenza ngebha engenalutho. Dlala ngezindawo eziningi ezingahleliwe. Zibekele isikhathi ozosichitha usebenza nebha, kepha ungasethi umugqa oqondile wemizuzu engu-5-10. Zama izikhundla ezahlukahlukene, uguqule ububanzi bokubamba. Yenza izinketho ezahlukahlukene zokuzivocavoca umzimba, uzicijele ukuzivocavoca umzimba, ulahle konke okungadingekile.
Uma uyeka ukukhathala nge-bar engenalutho, engeza isisindo. Uzothola ukuthi njengoba usulungela ngokwengeziwe, uguqula ibha ibe uhlobo lokwelulwa komzimba wakho, uzobe usukulungele ukuqala ukuhlaselwa kwezakhiwo ezinzima.
Ungesabi ukushaya kwenhliziyo okuphezulu
Elinye ikhono elibalulekile leCrossFitters yikhono lokusebenza ngempumelelo ngenhliziyo ephezulu. Ungesabi ukwenza lokhu. Vele, uma ungakaze uqeqeshelwe uhlobo lwemithi olufana nalolu phambilini, izinto zingagcina sezimbi, ikakhulukazi uma uhlangabezana nama-WOD afaka ukuzivocavoca okufana nentambo yokugxuma kabili, ukugwedla, ukushushuluza noma ama-burpees ngaphambi kokuphakamisa izinsimbi.
Uma ungakaze uzijwayeze ukuphakamisa izinsimbi ezinkulu lapho izinga lokushaya kwenhliziyo yakho liphezulu kakhulu, nakanjani uzoba nobunzima ngokuzivocavoca okufanayo emncintiswaneni noma ekuqeqeshweni. Ngakho-ke, zijwayeze kancane kancane ukwenza lezi zivivinyo ezahlukahlukene zilandelana.
Ukubaluleka Kokuphefumula Okufanele
Ungakhohlwa ngokuphefumula okulungile ngesikhathi sokuqeqeshwa. Gxila kuyo ngokuzayo lapho wenza umsebenzi wakho wokuphakamisa izinsimbi. Uyomangala ukuthi lokhu kusiza kangakanani ukufeza okuyinkimbinkimbi nokuhlehlisa umzuzu wokukhathala okuphelele.
Imvamisa, abagijimi abakwazi ukuphefumula noma ukubamba umoya wabo ngenkathi bephakamisa ibha, ikakhulukazi ekuzivocavoca umzimba njengama-thrusters. Donsela phezulu kwe-traster njengoba ucindezela bese ukhiya i-barbell. Lokhu kuzokusiza ukusungula isigqi esifanele futhi uqinisekise amazinga e-oxygen afanele egazini lakho. Umzamo kufanele wenziwe ngokukhipha umoya.
Umkhuba ophefumulayo wokuphefumula ukuhogela kuphela ngamakhala bese ukhipha ngomlomo. Lapho nje uphefumula ngomlomo wakho, ubonakala ngathi uphumula kancane. Lokhu kuzinzisa ukuphefumula ezimeni ezibucayi.
Lapho ukuphefumula kuyinto ejwayelekile, ungaphefumula kuphela ngamakhala akho kuphela. Akuthandeki ukusebenzisa inqubo enjalo yokuphefumula ngesikhathi sokulethwa kwama-WOD emiqhudelwaneni, kepha kuyasiza kakhulu ukusebenzisa le ndlela lapho uqeqeshwa. Lokhu kuzokwenza ucabange kakhulu ngokuphefumula kwakho futhi kuthuthukise imikhuba yakho yokuphefumula.
Ekuzivocavoca lapho ibha kufanele isuswe phansi, inqubo esebenzayo ibalulekile. Lapho udonsa phansi ngemilenze eqondile, umhlane utsheka nesifuba kuyawa, okwenza kube nzima ukuthi amaphaphu akhule. Gobisa amadolo akho kancane ukuze uhlale ume mpo futhi ngaleyo ndlela uphefumule kangcono.
© Vasyl - stock.adobe.com
Ukwenziwa kwamakhono
Okunye ukuhlanganisa kokuzivocavoca okunjalo ukuthi kuzokufundisa ukuthi uwuqonde kangcono umzimba wakho futhi uhambe kahle. Ukwazisa ukubona kwakho komuntu siqu noma ukuqwashisa ngokuma nokunyakaza komzimba wakho. Izingubo zokucindezelwa kungaba yindlela enhle yokuthuthukisa amakhono akho wokuthola impahla. Kuyasiza nokugcina imisipha yakho ifudumele ngesikhathi sokuzivocavoca okude, okubalulekile ukunciphisa ubungozi bokulimala.
Ukuzigcina ufudumele kubalulekile ngesikhathi sokuzivocavoca nge-barbell ngoba kuzosiza ekugcineni amalunga akho eguquguquka futhi kunciphise nengozi yokulimala. Ukugqoka ijezi noma i-tracksuit, noma ngabe igumbi lifudumele, kulungele umcimbi onjalo.
Kulandelana noma kubodwa?
Uma uthola ukuthi usezingeni eliphakeme lokushaya kwenhliziyo yakho, wenza ama-reps amaningi elandelana ngaphandle kokukhipha i-projectile, uzokwenza i-acidify futhi ushise amakhalori ngokushesha okukhulu. Kulokhu, yehlisa ijubane kancane bese ushintshela ekuphindaphindeni okukodwa kokuzivocavoca kwe-barbell isikhashana. Lena inqubo ewusizo kakhulu, ngoba ukwenza, isibonelo, ukuphindaphinda okufanayo kwe-barbell snatch kunzima kakhulu kunokuba bekungahle kubonakale ekuqaleni.
