Ukuzivocavoca kwe-Crossfit
6K 1 11/01/2017 (ukubuyekezwa kokugcina: 05/17/2019)
Phakathi kwezakhiwo eziningi ze-crossfit ezingasetshenziswanga kuphela ngabaphambuki abangochwepheshe, kepha futhi nabagijimi be-novice, ama-pancake lunges amaningi athandwa kakhulu. Lo msebenzi awudingi ukuqeqeshwa okukhethekile, kepha ungenziwa ngisho nasekhaya, okuwukuphela kwesidingo ukuba khona kwepancake kusuka kubha.
Ingqikithi nezinzuzo zokuzivocavoca umzimba
Amaphayiphu epancake awukuzivocavoca okuhloswe ngakho ukuthuthukisa amakhono okuhlanganisa nawokuqinisa umdlali. Kuyasiza kulokho, ngokungafani namaphaphu ajwayelekile angenazinsimbi, alilayishi imisipha yemilenze kuphela, kepha futhi liqinisa ibhande lehlombe ngokugcina isisindo se-projectile sime ndawonye phezu kwekhanda.
Enye inzuzo yalokhu kuhamba ukuthi ngesikhathi sokuqaliswa kwayo, umthwalo onamandla emisipheni yesifunda se-lumbar uyakhishwa, ngoba ukubamba isisindo ngaphezulu kwekhanda kusho ukuma kwe-static perpendicular of the back relative to the floor.
Yimiphi imisipha esebenzayo?
Esikhathini sokwenza ukuhlasela nge-pancake phezu kwekhanda lakho, okulandelayo kuhileleke kakhulu:
- emzimbeni engezansi - imisipha gluteal kanye quadriceps;
- emzimbeni ophezulu - imisipha ye-trapezius, i-triceps, izinyanda zangaphakathi neziphakathi zemisipha ye-deltoid.
Kodwa-ke, kufanele kuqashelwe ukuthi umzimba ophezulu kulo msebenzi usebenza ngokungaqondile - unesibopho sokuzinzisa nokugcina isisindo se-projectile ngezingalo eziqondisiwe ngaphezulu kwekhanda.
Indlela yokuzivocavoca umzimba
Lo msebenzi uhlanganisiwe futhi kunzima ukwenza. Ngakho-ke, udinga ukucubungula ngokucophelela inqubo yokuqaliswa kwayo. Ukwenza lo msebenzi ngokufanele, kufanele ufunde ukusebenza ngezinyawo zakho, ubheke ama-engeli okusebenza alungile emajoyintini. Kuphela ngemuva kokuthi usuthole inqubo yokwenza umsebenzi ngaphandle kokuthwala kanzima, ungaqhubeka nokukhethwa kweprojektha. Okokuqala, zama amaphaphu we-dumbbell ajwayelekile. Lapho nje imilenze yakho isilungisiwe ukuze isebenze isisindo, ungaqhubekela phambili wenze amaphuphu e-pancake ngaphezulu.
Khetha isisindo se-pancake ngendlela yokuthi uzizwe ukhululekile ukwenza lo msebenzi. Umthwalo owengeziwe kufanele wakhiwe kancane kancane.
Ngakho-ke iyiphi indlela efanele yokwenza amaphaphu we-pancake ngaphezulu? Indlela yokwenza lo msebenzi ilula futhi ibukeka kanjena:
- Thatha indawo yokuqala - thatha i-pancake ezandleni zakho bese uyiphakamisa ngaphezu kwekhanda lakho. Izingalo kufanele zelulwe ngokuphelele ekuhlanganeni kwendololwana. Qondisa amehlo akho phambi kwakho noma phansi. Beka izinyawo zakho ububanzi behlombe.
- Thatha umoya ojulile, thatha igxathu elibanzi uye phambili bese wehla phansi kuze kube yilapho idolo lithinta phansi ukuze i-tibia yomlenze inwebeze phambili futhi ithanga lomlenze wangemuva lincike phansi.
- Njengoba ukhipha umoya, nweba imilenze yakho, ugxile emlenzeni wangaphambili, bese ubuyela endaweni yokuqala ngokuthatha isinyathelo sokubuyela emuva.
Amaphutha ajwayelekile
Phakathi kwamaphutha abasubathi abavame ukuwenza lapho benza lo msebenzi, okungajwayelekile okuningana. Esikhathini esiningi zitholakala kubasubathi abasha, ngokwemvelo, omunye angasho kanjalo - ezingeni elingazi lutho, efuna ukwenza lula ukuzivocavoca umzimba. Lawa maphutha abukeka kanjena:
- Izingalo ezinwetshwe ngokuphelele ekuhlanganyeleni ngendololwane ziyiphutha elivame kakhulu elenziwa abasubathi abasafufusa. Uma izingalo ezine-pancake ngaphezulu kwekhanda zingahanjiswanga ngokuphelele, ama-triceps aqala ukulayisha, okungathandeki kulo msebenzi.
- Ukutshekisa izingalo phambili ngepanekuku - leli phutha liholela ekusatshalalisweni okungalungile komthwalo, ngoba imisipha ye-deltoid iboshwe ngokweqile, okufanele isebenze njengama-stabilizers kule nhlangano.
- I-engeli yamadolo engalungile iphutha elibuhlungu kakhulu. Umthwalo ovela emisipheni ekhazimulayo udluliselwa kuma-quadriceps futhi ulayisha ngokweqile ithoni yawo, engaholela ekuzoluleni. Ngakho-ke, kubalulekile ukugcina iso ku-90 degree angle phakathi kwe-femur ne-tibia.
- Ukuhambisa umthwalo emlenzeni wangemuva kuyiphutha eligcwalisa ngokweqile i-quadriceps, nayo engaholela ekulimaleni. Ngakho-ke, umthwalo omkhulu kufanele udluliselwe ku-gluteus maximus naku-quadriceps yomlenze wangaphambili.
- Ukuma kabi (ukugoba ngokweqile noma ukusondeza emuva). Iphutha elinjalo lingagcwaliswa ukulimala komgogodla.
- Amaphaphu e-pancake ngaphezulu kungukuzivocavoca okuyinkimbinkimbi nokuhlangene, ngakho-ke, ukuze ugweme amaphutha nokulimala, kungcono ukubeka ukuphathwa kwendlela yakhe kuchwepheshe ofanelekayo. Futhi ungakhohlwa ukufudumeza amalunga akho, imisipha, nemisipha ngaphambi kokuzivocavoca.
