Ukuzivocavoca kwe-Crossfit
7K 1 11/16/2017 (kugcine ukubuyekezwa: 05/16/2019)
I-Sumo kettlebell edonsela esilevini kungukuzivocavoca ongahluka ngakho ukusebenzisa kwakho kwe-CrossFit. Ngokuyisisekelo, lokhu kuvivinya kutholakala kusitayela se-sumo-deadlift kanye ne-broach broach encane.
Ngokuya ngama-biomechanics, ukudonsa okunjalo kukhumbuza kakhulu ukuthatha i-barbell esifubeni (kanye ne-kettlebells noma ama-dumbbells) nganoma iyiphi indlela - inqubo yokusebenza icishe ifane.
Izinzuzo zokuzivocavoca umzimba
Ngalo msebenzi, ungakhulisa ngokuphelele ukukhuthazela kwamandla emisipha yemilenze nebhande lehlombe. Ukuze wenze lokhu, udinga ukusebenzela inani elikhulu lokuphindaphinda ngesisindo esincane. Ngemuva kwalokho intuthuko kuma-thrusters, ama-barbells esifubeni, ama-shvungs kanye ne-barbell donsa esilevini kuzoqina kakhulu.
Ngaphezu kwalokho, lo msebenzi ulungele kakhulu ukusebenza ngokumelene newashi. Isibonelo, beka umgomo wokuqedela imigqa engama-50 ye-sumo kettlebell uye esilevini ngomzuzu owodwa. Okokuqala, uyiqonda kahle izikhathi ezingama-20, bese kuba ngu-30, 40, njalonjalo. Lokhu kuzovumela imisipha yakho ukuba ivumelane nomsebenzi osheshayo, futhi amarekhodi akho ezinkampanini eziningi ze-CrossFit azothuthuka. Iqiniso ngukuthi uzoshuna i-psyche ukuze ubuchopho bunikeze isignali emisipheni ukuthi isebenze ngendlela yesikhathi sokuphumula esifushane phakathi kokuphambana. Kwandisa ukukhuthazela kwe-aerobic ne-anaerobic. Ngaphezu kwalokho, uchitha amandla amaningi futhi ushisa amanoni kakhulu, ngoba izitolo ze-glycogen ziyaphela ngokushesha phakathi nalokhu kuqeqeshwa.
Yimiphi imisipha esebenzayo?
Ukunyakaza kungahlukaniswa cishe kube izigaba ezimbili: i-sumo deadlift nokudonsa okuncane kudonsela esilevini.
Ngokufa, umsebenzi omkhulu uwela ku:
- imisipha ye-adductor yethanga;
- imisipha ekhazimulayo;
- ama-quadriceps.
Ama-biceps we-hip kanye ne-extensors yomgogodla asebenza kancane kancane.
Lapho amadolo enwetshiwe ngokuphelele, siqala ukudonsa i-kettlebell ibheke esilevini. Amaqembu emisipha asebenzayo kuleli cala yimisipha ye-deltoid (ikakhulukazi inqwaba yangaphakathi) kanye ne-trapezium. Ingxenye encane yomthwalo nayo iwela kuma-biceps nasezandleni zangaphambili.
Phakathi nokuhamba konke, izicubu zesisu zisebenza njengeziqinisi, ngenxa yalokho sigcina ibhalansi futhi singavumeli isisindo ukuba sehle kakhulu.
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Indlela yokuzivocavoca umzimba
Indlela yokwenza lo msebenzi ibukeka kanjena:
- Beka i-kettlebell phansi phambi kwakho. Umnsalo wesisindo kufanele uhambisane nomzimba. Beka izinyawo zakho zibanzi kancane. Ukuthi ububanzi buxhomeke ekululekeni kwakho, akufanele uzizwe ungakhululekile ethangeni langaphakathi.
- Gcina umqolo wakho uqonde ngangokunokwenzeka, ukugoba nje okuya phambili (ngama-degree ayi-10-15). Ngaphandle kokugoba, hlala phansi ubambe umnsalo weketela ngezandla zombili. Sebenzisa ukubamba okuvaliwe.
- Usebenzisa imisipha yomlenze wakho, yima nezinsimbi zomlomo. Gcina umhlane wakho uqonde kulo lonke ilifti. Ukunyakaza kufanele kuqhume futhi kusheshe ngangokunokwenzeka ukuze unikeze isisindo umfutho omuhle. Ngemuva kwalokho amahlombe ngeke akhathale ngokushesha ngenxa yamathuluzi abulala abantu futhi ungenza ama-reps amaningi. Kusetshenziswa umgomo ofanayo wokusebenza lapho kwenziwa i-kettlebell swings phambi kwakho ngezandla ezimbili.
- Uma usuqondise ngokuphelele futhi waqondisa amadolo akho, isisindo kufanele "sinyuke" kancane ngokwengeziwe nge-inertia. Yilokhu okudingeka usebenzise ngokunenzuzo. Awudingi ukumdonsela esifubeni, udinga nje ukuqhubeka nokunyakaza kwakhe. Sula kancane amahlombe bese ugoba izindololwane zakho, donsela i-kettlebell cishe ezingeni lesifuba. Ukunyakaza kwenziwa ngendlela efanayo ne-barbell yokudonsela esilevini ngokubamba okuncane. Ukugcizelela umthwalo emahlombe, hhayi kuma-trapeziums, lapho uphakamisa, sandisa izindololwane zakho ezinhlangothini. Phezulu, indololwane kufanele ibe ngaphezu kwesandla.
- Ngemuva kwalokho senza ukuphindaphinda okulandelayo. Uma usebenza ku-crossfit complex, lapho udinga khona ukuphindaphinda kaningi ngangokunokwenzeka isikhashana, udinga ukubeka i-kettlebell phansi kakhulu ngangokunokwenzeka, utshekise iqolo lakho phansi. Uma kungenjalo, yenza okufanayo, kuphela ngokulandelana okuphindayo.
