Isicupho sebha yokufa

I-CrossFit ngumdlalo omncane futhi ocacile. Ngaphezu kokwanda kwamandla, okuyisici sokuphakanyiswa kwamandla, iCrossFit ibeka ukwanda kokuqina kwamandla. Ngokumelene nemisipha enhle ebalulekile ekwakheni umzimba, ukusebenza kubalulekile ku-CrossFit. Futhi kungenxa yokuthuthukiswa kokusebenza okusetshenziswa kokuvivinya umzimba okungasetshenziswa kakhulu kwezemidlalo echazwe ngaphambili. Isibonelo, iCrossFit isebenzisa isicupho se-bar bar esikhundleni se-classic deadlift.

Izinzuzo zokuzivocavoca umzimba

Kungani kubanjwa isicupho? Konke kulula kakhulu. Okokuqala, ngoba umzimba wabasubathi usheshe ujwayele inqubo yokuzivocavoca okulula, kungaba yi-deadlift, i-t-bar deadlift, noma umugqa we-barbell ogobile. Ngakho-ke, ukudonsa ibha yezicupho kungashaqisa imisipha. Lokhu, nakho, kuguqula ama-engeli wokusebenza, futhi, ngenxa yalokho, ukubandakanyeka kwemisipha ejulile, okuholela hhayi kuphela ekukhuleni kwamandla okusebenza, kepha futhi nokwanda okuphawulekayo ngokuya kwevolumu yemicu yemisipha.

Okwesibili, ngokungafani nokuzivocavoca okukhulunywe ngaphambili, i-trap bar deadlift ukuzivocavoca okungokwemvelo komzimba. Futhi kusuka kulokhu kulandela:

• ukuhlukumezeka okuncane;
• uhla lwemvelo olungaphezulu lokuhamba;
• ikhono lokusebenzisa isisindo esiningi emithwalweni.

Lokhu kuholela ekwandeni komthwalo, ukukhuthazwa kwe-muscle fiber anabolism, kanye nokwehla kwezinqubo zokwenza izinto, okwenza ukuzivocavoca kubaluleke kakhulu.

Futhi, mhlawumbe, into ebaluleke kakhulu ukuguqula umthwalo we-accent. Umugqa webha yomgibe ucishe uyikhiphe ngokuphelele i-latissimus dorsi esivivinyweni. Esikhundleni salokho, izingibe ezincane zidla ingxenye yomthwalo, okubaluleke kakhulu kubasubathi abangaqeqeshanga iqolo eliphezulu ngensimbi yokuzihlukanisa.

Ukungafani nokulimala

Izicucu zebha yomgibe zinokuphikisana okuthile nazo zonke izinhlobo zokulayishwa kwe-axial dorsal.

• ukutholakala kwe-kyphosis noma i-Lordonzny curvature yomgogodla;
• i-dystrophy ye-corset yemisipha yangemuva;
• i-asymmetry ekuthuthukiseni imisipha ebanzi ne-rhomboid yangemuva;
• ukutholakala kwezifo ezithile zamathambo;
• ukutholakala kwe-hernia yokuphambuka;
• izinzwa ze-lumbar ezicindezelwe;
• izinkinga zemisipha yesisu esiswini;
• izifo zamathumbu;
• umfutho wegazi ophakeme.

Ngaphandle kwalokho, lokhu kuvivinya kuphephe ngangokunokwenzeka, kunendlela engokwemvelo yokwenza, ngakho-ke, ayikwazi ukudala umonakalo omkhulu emzimbeni.

Phakathi kwazo zonke izinhlobo zezinduku, ukusebenza ngebha yesicupho yikhona okuhlukumeza kakhulu umgogodla we-lumbar, ngenxa yokwabiwa kwesisindo ezinhlangothini eziphakathi komzimba, hhayi ngaphambili noma ngemuva.

Imephu yokwakheka

Irowu nge-bar bar – lokhu ukuvivinya umzimba okuhlanganisiwe okuyisisekelo, kusetshenziswa imiphi imisipha, ake sibhekisise:

Njengoba ukwazi ukubona ebalazweni, lokhu kungukuzivocavoca okuhlangene.

Inqubo yokwenza

Umugqa webha yomgibe unendlela elula kakhulu, kepha kusadingeka ukulandela imithetho yokwenza ukuze kukhuliswe ukusebenza kahle futhi kunciphise ubungozi bokulimala.

1. Okokuqala udinga ukulayisha ibha. Ukukhethwa kwesisindo kwenziwa ngokuya ngomsebenzi owenziwe ekufeni. Imvamisa, isisindo esisebenzayo sabaqalayo singama-30% wesilinganiso esiphezulu kwezindlela zokuzivocavoca zakudala.
2. Okulandelayo, udinga ukungena ngaphakathi kwebha.
3. Ukuma kwemilenze kufanele kube ngokulandelayo: izinzwane ziphendukiselwe ngaphakathi, imilenze uqobo lwayo lubanzi kancane kunamahlombe, cishe emngceleni nezigwedlo zangaphakathi zebha.
4. Izandla zidinga ukuthathwa ngokuncane ngangokunokwenzeka ekubambeni okungenzeka, kepha ngasikhathi sinye ungazihlanganisi. Ububanzi bokubamba obuhlobene nendawo emaphakathi yentamo buyafana nokudonswa kwebarbell kuya esilevini.
5. Okulandelayo, udinga ukuhlala phansi kancane, ukuze ukwelula kukuvumele ukuthi ubambe i-barbell emilenzeni emide kakhulu, bese wenza ukuphambuka.
6. Ukunyakaza kwenziwa ngokuhlanganyela endololwaneni. Labo. udinga ukulungisa izingalo zakho ngangokunokwenzeka ukuze ulinganise umthwalo kuma-biceps nasezandleni zangaphambili.
7. Kusukela esimweni sokuphambuka, udinga ukukala kancane umzimba, udonse kancane izindwani zamahlombe.
8. Ngemuva kokukhipha umzimba, udinga ukuqinisa ukuphambuka.
9. Phezulu kokunyakaza, hlala kancane, bese uqala ukwehla okushelelayo.

Ngenxa yezici ezithile zomthwalo, ibha yesicupho ayiqhutshwa ngokuphefumula okugcwele, kodwa nangomoya ophefumulayo. Lokhu kudambisa ingcindezi ekhanda nasediyaphragm, okuvumela ukuthi kuthathwe isisindo esithe xaxa.

Iziphetho

I-trap bar deadlift yindlela enhle kakhulu efakazelwe yi-crossfit. Uma ijimu yakho ine-T-Tap bar, yisebenzise kuphela, esikhundleni se-classic deadlift. Ngakho-ke, uzokwenza imisipha yakho yangemuva ijule kakhulu, futhi okubaluleke kakhulu, uzokwandisa amandla okusebenza wangempela emisipha futhi uzokwazi ukuphakamisa amaphakheji amakhulu ngaphandle kwengozi yokulimala komgogodla noma ukuphazamiseka emuva.

Namuhla lo msebenzi uvame ukufakwa kaningi ezinkampanini ezinkulu ze-crossfit, okufaka okunye ukuvivinya umzimba okuyinkimbinkimbi nokuzihlukanisa ngasikhathi sinye. Futhi lokhu kukwenza kube okubaluleke kakhulu hhayi kuphela ekufezeni imiphumela emihle yezemidlalo, kepha futhi esimweni lapho kudingeka khona ukuzivocavoca umzimba ngokugcwele ekuqeqeshweni kwesifunda ngesikhathi esilinganiselwe.

Bukela ividiyo: Ratu Rosari Prayer Park, and the Most Sacred Heart Cultural Park, Cirebon (Februwari 2025).