I-handstand enhle futhi, ngisho nangaphezulu, ukuhamba ezandleni kuwuphawu "lwe-aerobatics" phakathi kwabadlali beCrossFit. Lesi ngesinye sezakhi ezinzima kakhulu zokuvivinya umzimba ezenziwa eCrossFit.
Uma i-handstand igcina ikuwela, ungakhathazeki - ngisho noBrent Fikowski (@fikowski), oqede endaweni yesibili ngo-2017 Crossfit Games, wakuthola kunzima ukufunda zonke izimfihlo zalo msebenzi.
Angikaze ngibe ngumvocavoci womzimba futhi lapho ngiza eCrossfit ngaphelelwa yithemba lapho ngifaka izandla zami kuso, ”usho kanje. - Kusukela lapho, ngemuva kokuzijwayeza iminyaka eminingi nokuhluleka okuningi okubabazekayo, ngakwazi ukunqoba isigaba sesifunda, esasifaka i-handstand.
Sikulungiselele izakhiwo ezi-5 zokuqeqeshwa eziphumelelayo ezizokusiza ukuthuthukisa ikhono lokwenza lobu buqili, kanye nokuqinisa nokupompa amahlombe akho. Vele, lokhu kuzothatha amandla, ukuguquguquka nokusebenza kanzima kuwe. Kepha kufanelekile njengoba lokhu kuzivocavoca okuhlanu okuvela ku-Brent Fikowski nabanye ompetha beMidlalo kuzokusiza ukwazi ukuthola enye yezinto ezibaluleke kakhulu kwi-gymnastics ye-Crossfit..
# 1. Kuyinkimbinkimbi ngokwakhiwa kokuqina
Isethi yokuqala inemizuliswano emi-3, ngayinye efaka izivivinyo ezilandelayo:
- Amamitha angama-25 wokuhamba nge-pancake (noma i-kettlebell) ngaphezulu kwekhanda lakho;
- Izikwele ezi-6 ezine-barbell ngaphezulu (bamba ibha ngokubamba okuncane).
Njengoba uFikowski asho, ukuhamba ngezinqe ezihamba ngaphezulu kanye nezikwele ezingaphezulu ngokubamba okuncane kusiza ukuthuthukisa ukuzinza okudingekayo ngokujwayelekile. Kepha lokho kungenzeka kunganeli, umgijimi uxwayisa:
Uma untula ukuguquguquka emahlombe akho, kuzodingeka ushintshe isisindo somzimba wakho ukuze unxephezele - ngakho welula isifuba sakho, ama-lats, nama-triceps.
“Uma usenamandla nokuzivumelanisa nezimo, yehla ubheke phansi! Kusho uBrent. -Gcina umhlane wakho ubheke odongeni, bese wenza okufanayo, uphendulela ubuso bakho odongeni kuphela. Futhi zama ukuhamba, ngaphezu kwalokho, hhayi phambili kuphela, kepha futhi emuva, futhi nangasemaceleni. Beka amacansi ambalwa eduze kwakho - azokusindisa ngesikhathi sokuwa. "
# 2. "Intuthuko" eyinkimbinkimbi
Ukuzivocavoca kwesibili esikunikeza kona kwakhiwa ngu-Austin Maleolo (@amalleolo) noDenise Thomas (@ denthomas7). Bobabili bangabaqeqeshi eReebok CrossFit One futhi baqashwe yiCrossfit HQ Seminar Staff.
Iseluleko sabo: “Yakha ikhono elilodwa ngaphambi kokudlulela kwelilandelayo. Lokhu kuzonciphisa ubungozi bokulimala futhi kuthuthukise amakhono akho kancane kancane.
Ngakho-ke, esigabeni sesibili sokusebenzela ukuthuthukisa i-handstand, udinga ukuqedela le misebenzi elandelayo:
- Ukungena kwe-bearish ngamamitha ayi-25;
- Ukuthinta amahlombe okungama-20;
- Amasekhondi angama-30 - 60 wokubamba okokufaka isandla odongeni;
- Ukuthintwa kwamahlombe ku-handstand eyi-10.
Lapho wenza lezi zivivinyo, ungakhohlwa ukuthi isikhungo somzimba kufanele silayishe amahlombe ngangokunokwenzeka.
Kuyini "ukuthinta amahlombe" nokuthi kwenziwa kanjani lo msebenzi, ungabuka ividiyo engezansi.
Cha. 3. "Igwababa Elithukuthele"
Kusethi yokuqeqeshwa yesithathu, uzodinga futhi ukuqedela imizuliswano emithathu yokuzivocavoca:
- ephethe "isikebhe" silele ngemuva;
- ukuthinta amahlombe ku-handstand ebheke odongeni (bona ividiyo ngenhla);
- ephethe ukuma "igwababa" (ukuzivocavoca nge-yoga).
Udinga ukuqala ngemizuzwana engama-30 yokunyakaza ngakunye okungenhla, kancane kancane ukhulisa isikhathi ukuya kumzuzu. Lesi yiseluleko sikaSam Orme, umnikazi weklabhu ye- "Crossfit Virtuosity" eBrooklyn.
Ungaba buqamama nodonga uma wenza ukuthinta ihlombe, ”kusho uSam. - Gxila ekufinyeleleni ukuqondiswa komzimba okugcwele - kusuka ezingalweni zakho kuye ezinzwaneni zakho.
Cha. 4. Ithebhu ephikisiwe
Isakhiwo sesine sokuqeqesha okuhloswe ngaso ukuthuthukisa ikhono lokuma ngezandla sinezingxenye ezimbili.
Ingxenye I
Engxenyeni yokuqala, kumgomo we-tabata (ukusebenza okungama-20, ukuphumula okungu-10), udinga ukwenza imizuliswano eyi-8 yama-handstand abheke odongeni. Kulokhu, udinga ukungena endaweni bese uphuma kuyo usebenzisa ukuhamba ngodonga.
Ingxenye II
Engxenyeni yesibili, inhloso yakho ukwenza ukuphindaphinda okuningi kokuzivocavoca okungezansi ngangokunokwenzeka.
Beka i-barbell pancake engu-10 kg eduze nodonga bese uyama ethala ngezandla zombili ku-pancake. Ngemuva kwalokho, qala ngokuhambisa isandla sakho sobunxele phansi bese kwesokudla. Ngemuva kwalokho, buyisela isandla sakho sobunxele kupanekuku, bese kwesokudla. Phinda lokhu kaningi ngangokunokwenzeka.
Lokhu kuvivinya umzimba kuvela kuBowie Whiteman (@beauvault) - Umqeqeshi weCrossfit nowayengumvocavoci womzimba. Ukuzivocavoca okunjalo kuzokusiza ukuthi uthuthukise amandla nokuhlangana, ukuze kamuva ukwazi ukuhambisa izingalo kalula ngenkathi umile ubheke phansi.
Cha. 5. "Iphathi iyaqhubeka"
Isakhiwo sokugcina, sesihlanu futhi siqukethe imizuliswano emi-3. Umjikelezo ngamunye uhlanganisa izivivinyo ezilandelayo:
- Iminithi elingu-1 lilenga kubha evundlile;
- 20 bephethe "isikebhe" silele ngemuva;
- Ama-reps ama-5 wokuhamba odongeni.
Lokhu kuvivinya umzimba kuthuthukiswe ngu-Alec Smith, obambe iqhaza kwiMidlalo ye-CrossFit nomqambi walokho okuyinselele yokuhamba ngesandla esike yabonwa. Ukwenza inkinjana yokuzivocavoca umzimba (ilenga kubha evundlile), umgijimi weluleka ngokubamba i-medball phakathi kwemilenze yakhe. Lokhu kuzosiza ukwenza kusebenze yonke imisipha emzimbeni wakho. Esikebheni, zama ukwelula isifuba sakho nomhlane ongaphezulu ngangokunokwenzeka. Ngokuqondene nokufakwa kodonga, kubalulekile ukuthi ume amasekhondi angu-2-3 ukuze uzwe ukuzinza nokugcizelelwa.
