Ukuzivocavoca kwe-Crossfit
I-5K 0 27.10.2017 (igcine ukubuyekezwa: 18.05.2019)
Bambalwa abasubathi abathanda ngokweqiniso ukwenza ama-burpees, futhi ngesizathu esihle: kunzima ngokomzimba nangokwengqondo. Kepha udinga ukwenza lokhu uma uhlose ngokujulile ukuthola imiphumela emihle ku-CrossFit. Kulesi sihloko sizokutshela ukuthi ungayenza kanjani kahle imibhoshongo engaphambili - ukwehluka kokuvivinya umzimba okujwayele ngisho nakuma-novice CrossFitters.
Izinzuzo zokuzivocavoca umzimba
Imvamisa imibhoshongo engaphambili yenziwa ngokuhlangana ne-barbell jump kanye ne-180 degree turn. Vele, lokhu kwehluka kunzima kakhulu kunokwasendulo, ngoba imilenze izosebenza kakhulu. Ekupheleni kwesethi, ibha izobukeka njengesithiyo esingenakunqotshwa, futhi i-quadriceps izokwenza ukuthi izwakale ngokuzuma ngakunye.
Izinzuzo zama-burpees angaphambili zisobala futhi zimi ngokulandelayo:
1. ukuthuthukiswa kokukhuthazela kwe-aerobic;
2. ukwenza ngcono amandla wejubane nokusebenza kwezemidlalo komdlali;
3. ukuqeqeshwa kohlelo lwe-cardiovascular system;
Ukusetshenziswa kwemali okwandisiwe, okuvumela ukuthi usebenzise amakholori amaningi futhi ushise amanoni amaningi.
Ukuphakama kwejubane lokuvivinya umzimba, lezi zinzuzo zizoqina ngokwengeziwe. Isilinganiso senhliziyo ngesikhathi se-burpees siphakeme kakhulu kunangesikhathi se-cardio ejwayelekile, ngakho-ke, zonke izinqubo ze-metabolic ziyashesha.
Yimiphi imisipha esebenzayo?
Umsebenzi oyinhloko wenziwa amaqembu emisipha alandelayo:
- ama-quadriceps;
- imisipha ekhazimulayo;
- i-biceps yethanga (lapho ugxuma);
- ama-triceps;
- imisipha ye-pectoral ne-deltoid (ngesikhathi sokuphusha).
Imisipha ye-rectus abdominis isebenza njengesiqinisi, ikuvumela ukuthi ugcine umzimba uqonde phakathi nayo yonke indlela.
© Makatserchyk - stock.adobe.com
Inqubo yokwenza
Indlela yokwenza ama-burpees angaphambili ahlukile kakhulu kunalawo akudala, kepha kusenobucayi obuthile kule nqubo. Lokhu kwehluka kokuvivinya umzimba kunconywa ngokulandelayo:
- Okokuqala udinga ukuma phambi kwebha, ubhekane nayo kude. Enye indlela ukuhlala eceleni kwakhe. Ngaphezu kwalokho, kusuka endaweni yokuma, ukugcizelelwa kuthathwa njengokuqamba amanga.
- Ukuqhubekeka okuqhubekayo. Umsebenzi wakho akukhona nje ukugcizelela ngenkathi ulele phansi wenze ama-push-up, kepha uma kungenzeka, kwenze ngokushesha nangamandla ngendlela efanele ngangokunokwenzeka. Kungaleso sikhathi kuphela lapho ukunyakaza kuzoqhuma ngempela. Kungcono ukwenza ukusunduza kwamasosha - siwela ngokucijile phansi ezindololwaneni ezigobile, sehlise kuze kube yilapho isifuba sithinta phansi futhi sikhuphuka kakhulu ngenxa yomzamo wemisipha ye-pectoral kanye ne-triceps. Ngakho-ke awusebenzisi amandla ngokudlula kwesigaba esibi sokunyakaza. Uma ukuqina komzimba wakho kungakuvumeli ukuthi wenze ama-push-up kalula, kungcono ukwenza ama-push-ups ajwayelekile ekuqaleni, wenze ama-burpees.
- Ukuze weqe ngokucijile uye phambili, phezulu kuzofanela uthathe indawo efanelekile yalokhu. Ngaphandle kokushintsha ukuma kwezingalo zakho, yenza ukweqa okuya phambili (cishe ngamasentimitha angama-30), sukuma uguqe ngamadolo.
- Ukusuka kuleli phuzu sidinga ukugxumela phambili. Sincoma ukweqa phezu kwe-barbell noma enye okungenani igquma elincane. Lokhu kuzokuvumela ukuthi ucije inqubo yakho, ngoba uzobe ugxuma, hhayi nje ukuphakamisa izinyawo zakho phansi.
- Phuma ngokucijile bese uhlala ngemilenze egobile kancane. Uma kunesidingo, jika i-180 degree emoyeni noma phansi ngemuva kokufika. Eqa, ungakhohlwa ukuphakamisa izandla zakho ngaphezulu kwakho bese uzishaya ezandleni zakho - lolu uhlobo lwesiginali yokuthi ukuphinda kuphelile.
- Kwenze konke futhi.
Indlela eyodwa kufanele ibe nokuphindaphinda okungenani okuyishumi. Konke ukweqa kufanele kube kufushane, awudingi ukweqa imitha elilodwa nohhafu ukusuka kubha. Lokhu kuzokusindisa ukuphindaphinda okumbalwa.
