IBurpee ngokugxumela phambili

Ukuzivocavoca kwe-Crossfit

I-6K 0 31.10.2017 (igcine ukubuyekezwa: 18.05.2019)

ICrossFit ibalulekile njengomdlalo ngoba inezinhlelo zabo bobabili abasubathi abasafufusa kanye nokwehluka kwabasubathi abanesipiliyoni. Ikakhulukazi, ngenxa yalokhu - akukho mkhawulo wokuphelela kumasu nobunzima bokuzivocavoca umzimba. Isibonelo salokhu kungaba i-burpee yokugxuma phambili. Kungabonakala sengathi lokhu kungeza okuncane ekuzivocavoca umzimba kokuqala, kepha, ngenxa yokugcizelelwa okwengeziwe emaqenjini emisipha angakaze asetshenziswe ngaphambili, kungaba ukuphela kokulungiselela umgijimi izinyanga ezinde zasehlobo.

Izinzuzo zokuzivocavoca umzimba

Kungani usebenzisa i-jump forward burpees kuhlelo lwakho? Ngemuva kwakho konke, amaqembu adingekayo emisipha angathuthukiswa ngaphandle kokusebenzisa ukuzivocavoca okunjalo okuyinkimbinkimbi. Into ukuthi lo msebenzi uhlose ukuthuthukisa amandla wokuqhuma.

Ikakhulu, ukweqa ukuphuma kukuvumela ukuthi usebenze ngasikhathi sinye:

• ama-quadriceps - njengemisipha enweba imilenze ngejubane elisheshayo;
• i-gastrocnemius, kufaka phakathi imisipha engaphansi eyisisekelo. Ngempela, ngesikhathi sesigaba sokunyakaza esisebenzayo, isisekelo somfutho sidluliselwa yileli qembu elithile;
• imisipha yamathanga - eletha umzimba endaweni oyifunayo.

Konke lokhu kuyasiza kubantu abahlanganisa iCrossFit neminye imidlalo. Imiphumela emihle kakhulu kuma-burpees ngokugxumela phambili ikhonjiswa ngabasubathi kwezemidlalo enejubane njengebhola laseYurophu nelaseMelika.

Ngenxa yokuphakama okungajwayelekile kokunyakaza, nesitayela sokubulawa esisheshayo, akuvumela ukuthi uthuthukise ijubane lakho lokugijima futhi weqe uhla.

Yimiphi imisipha esebenzayo?

Endabeni yokubheka ukuzivocavoca okunje nge-burpee ngokugxuma phambili, yonke i-arsenal yemisipha yomzimba womuntu iyabandakanyeka. Ngasikhathi sinye, ezigabeni ezahlukahlukene zokuhamba, ukuqina nokugcizelelwa kwemisipha esetshenzisiwe kuhluke kakhulu:

© Makatserchyk - stock.adobe.com

Indlela yokuzivocavoca umzimba

Ukuzivocavoca nge-burpee ngokugxumela phambili kufana ncamashi ne-burpee eyisisekelo yakudala. Kodwa-ke, ngenxa yokweqa ukuphuma (okuyingxenye ebalulekile yesigaba sesithathu), kungakhuphula kakhulu umthwalo ku-quadriceps nasenkonyane, okungabambi iqhaza okwehlukile okudala.

Izigaba zokuzivocavoca

Indlela yokwenza i-burpee ngokugxumela phambili ifaka phakathi:

Isigaba 1:

1. Qondani.
2. Hlala phansi.
3. Gxumela "endaweni elele".

Isigaba 2:

1. Phusha phansi. Kuvumelekile ukuthi amantombazane enze ama-push-up emadolweni abo.
2. Buyisa ngokunyakaza kweqa kusimo se- "squat".

Isigaba 3:

1. Gxuma ngokucijile kusuka endaweni yokuhlala, phezulu naphambili, uzama ukunqoba ibanga eliphezulu.
2. Buyela esigabeni 1.

Isikhathi sokwenza kufanele kube okungenani ukuphindaphinda okungu-7 ngomzuzu. Umsebenzi omkhulu womsubathi ukukhulisa ukukhiqiza nokukhuthazela ngenkathi egcina ijubane namasu alungile!

Yini okufanele uyibheke lapho wenza?

Ukwenza umsebenzi ngendlela efanele ngangokunokwenzeka futhi ngasikhathi sinye uvikele ukulimala, ngaphambi kokuqala umsebenzi, udinga ukuqinisekisa lezi zinto ezilandelayo:

• Izinga lezicathulo. Ngenxa yobukhona bokunyakaza okweqa, ngokungabikho kwamathesi amahle, ukwenziwa okungalungile kwendlela kungaholela emiphumeleni edabukisayo kakhulu;
• Ukuphefumula okulungile. Ukuphefumula kwenziwa kuphela ngesikhathi sesigaba sokugxuma. Azikho izinyathelo zesigamu.
• Ijubane lokwenza kungenye yezivivinyo ezisheshayo eCrossFit. Uma i-tempo ephezulu ingabonwa, ukusebenza kahle kwengxenye yokweqa kwehla ngo-20-30%.
• Lapho usebenza ngezisindo, udinga ukulawula ukunyakaza kwakho. Ukuze wenze lokhu, kungcono ukusebenzisana nomlingani wakho, ozokhomba amaphutha uma kukhona okuthile.
• Lapho weqa, udinga ukuzama ukungafinyeleli endaweni ephezulu (ukweqa okujwayelekile ngaphandle kwesikwele), kepha zama ukunyakazisa imisipha yomzimba nomzimba. Ake ucabange ukuthi ugijima i-long jump. Ububanzi bokunyakaza kufanele bufane.
• Ibhalansi - ngemuva kokugxuma, kufanele kubhekwe, ngaphandle kwalokho ukusebenza kahle kwehla.
• IBurpee ngokugxumela phambili ukuzivocavoca okuyisisekelo, ngakho-ke udinga ukuyenza kuqala, ngoba uma kwenzeka ukukhathala kwangaphambilini, ukusebenza kwayo kuzoncipha ngokuphawulekayo.

Izincomo

IBurpee ngokugxumela phambili ivame ukubonwa hhayi njengokuzivocavoca okuhlukile, kepha njengesakhiwo esikhulu kakhulu.

Isincomo esihle kakhulu sokusetshenziswa kwayo kungaba ukuhlanganiswa ne-burpee elula. Isibonelo, ungaqala ukusebenza kumodi yokugxuma kokukhuthazela, futhi lapho imilenze yakho igcwele igazi, dlulela ku-burpee elula. Kungani lokhu kuzivocavoca okuhlukile? Konke kulula kakhulu - uma nge-burpee elula, i-abs nezingalo zithola umthwalo omkhulu kunayo yonke, khona-ke esimweni sengxenye yokugxuma, umthwalo omkhulu uwela emisipheni yemilenze!

Ngemuva kokuphothula imibuthano yalezi zivivinyo ezimbili, ungaqhubeka nokulayisha imisipha esele ikhathele ngokwehlukana.

Futhi okubaluleke kakhulu, ngenxa yobukhulu bale nkinga, kungcono ukusebenza ngaphansi kokuqondisa komqeqeshi, noma uthathe umqaphi wokushaya kwenhliziyo nawe ukuhlola isimo sohlelo lwe-cardiovascular

Bukela ividiyo: Weighted Burpee Challenge u0026 New House. Mike Rashid (May 2025).