Noma ngubani onquma ukuqala ukudlala imidlalo ekhaya ubhekene nenkinga enkulu - ekhaya cishe akunakwenzeka ukunikeza umthwalo owanele ngemuva. Vele, uma indlu inebhande eliwele, umsebenzi ulula ngandlela thile. Kepha kuthiwani uma ingekho indlela yokukubeka? Kulokhu, ukugxila kweNkosi kungasiza.
Lokhu kuvivinya kuvela ekuqeqesheni izintaba kwabagibeli. Umbhali kuthiwa wenziwa ngumsubathi othile iNkosi, kepha lokhu akulona iqiniso ngokuphelele. Njengoba, uma ubheka igama loqobo lokuzivocavoca ngesiNgisi - Bodyweight King Deadlift, lapho-ke imvelaphi yaleli gama iyacaca. Kuhunyushwe, kusho - "ifu yasebukhosini efile." Kungani wasebukhosini? Ngoba kunzima kakhulu, ngokusebenza nangendlela yokwenza.
Lokhu kusho ukuthi ukuvivinya umzimba kungenziwa ngaphandle komthwalo owengeziwe.
Yimiphi imisipha esebenzayo?
Ngabe iKing deadlift isebenza kanjani? Eqinisweni, lokhu kungukuguqula okushintshiwe okushintshiwe. Usebenzisa imisipha elandelayo:
- ngemuva kwethanga;
- imisipha ye-rhomboid;
- imisipha yomgogodla;
- imisipha yesisu eseceleni;
- latissimus dorsi;
- imisipha;
- okwehlisa imilenze;
- izicubu zomzimba.
Futhi uma ungeza umthwalo ongaphansi noma ongathí sina kokuzivocavoca, imisipha efana ne-biceps flexor yesandla kanye nenqwaba yangaphakathi yemisipha yesihlakala iyafakwa futhi emsebenzini.
Izinzuzo zokuzivocavoca umzimba
Ingabe lo msebenzi ufanele ukuwufaka ohlelweni lwakho lokuqeqesha abasubathi? Vele akunjalo! Kepha kuphela uma unamandla okwenza i-deadlift nge-barbell. Kuwo wonke amanye amacala, ukubulawa kweNkosi kubalulekile ekusebenzeni kwasekhaya. Ngempela, ngaphandle kwawo, akunakwenzeka ukusebenzela emuva kanzima ngokwanele.
Ngaphezu kwalokho, kunezinzuzo ezilandelayo:
- I-polyarticularity eyisisekelo. Kulabo abafuna ukungakhululeki nje kuphela, kepha nokukhula okungaguquki kwemisipha, kufanele bakhumbule ukuthi ngaphandle kokuzivocavoca okuhlangene akunakwenzeka ukushaqisa umzimba, okusho ukuthi akunakwenzeka ukukhulisa.
- Ukuhlasela okuphansi. Vele, uma uthatha i-dumbbell (noma isikhwama sezincwadi), khona-ke imiphumela yendlela engafanele ingalimaza kakhulu emuva, kepha ngokungabikho kwezisindo, konke lokho kungaholela ekuphulweni kwendlela ukuwa.
- Ukuthuthukiswa kokuxhumanisa nokuguquguquka. Akuwona wonke umuntu ozokwazi ukuhlala ngomlenze owodwa umzimba uncike phambili ukuze ungawi. Kulokhu, umlenze kufanele welulwe njengowebhalansi.
- Amandla okuziqeqesha ekhaya. Mhlawumbe lokhu kuyinzuzo ebaluleke kunazo zonke yokufa komuntu emlenzeni owodwa ngaphandle kwesisindo ngaphezu kwazo zonke izifaniso.
- Awukho umthwalo owengeziwe, okuvumela ukuthi uwusebenzise ohlelweni lwakho lokuqeqeshwa lwansuku zonke.
Zonke lezi zimfanelo zenze ukuthi inkosi ifile idume phakathi kwabesifazane nabadlali abangochwepheshe be-crossfit. Ngemuva kwakho konke, yini engaba ngcono kunekhono lokugcina ithoni yemisipha ngenkathi useholidini.
Akukho ukuphikisana kokusebenzisa inkosi efile ngaphandle kwesisindo. Futhi maqondana nokusebenza ngezisindo, konke kusezingeni - awukwazi ukusebenza ngobuhlungu beqolo noma i-corset yomgogodla engakhuli ngokwanele.
Inqubo yokwenza
Okulandelayo, ake sibhekisise ukuthi lenziwa kanjani inkosi.
Ukubulawa okuvamile
Okokuqala, ake sikhulume ngohlobo lwakudala lokuzivocavoca.
- Isikhundla sokuqala - yima uqonde, yenza ukugoba okuncane emhlane ongezansi.
- Hambisa umlenze owodwa emuva kancane ukuze sonke isisindo siwele emlenzeni ovelele.
- Yehla ngomlenze owodwa (squat down) ngenkathi utshekisa umzimba.
- Umlenze wokubuyela emuva emuva ngangokunokwenzeka enqubeni.
- Sukuma ngenkathi ugcina ukuphambuka.
Yikuphi ubuqili okudingeka ukwazi ngesikhathi sokuzivocavoca umzimba?
Okokuqala: Uma ungakakulungeli ngokwanele ukubulawa kwenkosi, umlenze ongemuva kungenzeka ungabekelwa eceleni ngokuphelele, kepha kwanele ukuwugcina ungaphansi kwakho.
Okwesibili: kufanele njalo uqaphele ngokucophelela isikhundla sangemuva esingezansi ubheke. Ukuze ungaphuli inqubo ngengozi, kungcono ukubheka isibuko esiphambi kwakho, uqondise ukubuka kwakho phezulu kwekhanda.
Okwesithathu: lapho kukhona ukuqina okuhle ngokomzimba, donsela umlenze emuva ngangokunokwenzeka, bese ubamba endaweni ephansi kakhulu imizuzwana engu-2-3.
Kukhona futhi inqubo ehlukile yalabo abasetshenziselwa ukuqhubeka njalo. Kuyena udinga umthwalo (isitshalo seqanda ngamanzi, isikhwama sezincwadi, i-dumbbell). Kumsubathi oqalayo, ama-kilogram ama-5-7 azokwanela (lokhu kuzofaniswa nokufa okunesisindo esingama-25-30 kilograms), kubasubathi abangochwepheshe, yenza izibalo ezifanele ngokwakho, kepha ungakhohlwa ukuthi kuzofanela ugcine ibhalansi ngesikhathi sokuphakamisa.
Ukuvivinya umzimba okunesisindo
Enye yezinketho eziyinkimbinkimbi ngokubulawa kwenkosi ukwenziwa ngezisindo. Kulokhu, inqubo izobukeka kanjena.
- Sukuma ume uqonde bese wenza i-arch kancane emhlane wakho ongezansi.
- Thatha umthwalo (ofanele uma unesikhungo esilinganisiwe samandla adonsela phansi).
- Beka umlenze owodwa emuva ngokuqinile, ugcine isisindo emlenzeni osekelayo.
- Goba umzimba umile ngomlenze owodwa, ngenkathi ugcina i-arch engemuva engezansi.
- Umlenze wasemuva usebenza njenge-counterweight futhi kufanele usize ukuxhumanisa ilifti.
- Buyela endaweni yokuqala.
Ngamazwi, konke kubonakala kulula, kepha empeleni, "ukubulawa kwabasebukhosini" kungenye yezindlela zokuzivocavoca ezinzima kakhulu. Mhlawumbe yingakho ingasetshenziswa ezinhlelweni zemidlalo yokwakha umzimba.
Inkambiso ejulile yethambeka
Kukhona futhi ukwehluka kokuzivocavoca ngesihloko sokusebenzisa ngaphandle kwesisindo. Kulokhu, umehluko omkhulu uzama ukufinyelela phansi ngezintende zezandla zakho bese uthinta phansi ngazo. Lokhu kukhulisa kakhulu ububanzi bokunyakaza futhi kukuvumela ukuthi:
- sebenzela okungaphezulu kakhulu emuva;
- sebenzisa phezulu kwe-trapezoid;
- ukwandisa umthwalo emisipha yesisu;
- ngcono ukusebenzisana.
Futhi lokhu kwenzeka ngaphandle koshintsho olubonakala lincane emthwalweni lapho usebenza nenkosi kudonsa umlenze owodwa ngezisindo.
Iqiniso elithandekayo. Ukuze ungaphuli futhi wandise ukugcizelelwa komthwalo emisipheni yangemuva (hhayi ethangeni), ungabopha umlenze wesibili nge-tourniquet ukuze ikhululeke ngesikhathi sokusondela. Kulokhu, imisipha yesisu icishiwe (ngoba asikho isidingo sokugcina ibhalansi), futhi umthwalo ngemuva kwethanga unciphile.
Qaphela: ungafunda kabanzi mayelana nenqubo yokwenza ukuzivocavoca umzimba, i-anatomy, nezici ezibonakala ngokubonakalayo kuvidiyo ekugxiliseni kwenkosi, lapho umqeqeshi wokuzivocavoca onolwazi ezokutshela futhi akubonise ukuthi ungayenza kanjani kahle.
Inqubo yokuphefumula idinga ukunakwa okukhethekile. Ikakhulu, kunezinhlelo ezimbili eziyinhloko, zombili ezisebenzayo.
Ngokushesha okusheshayo: phakathi nesigaba sokuqala (ukuqothuka) udinga ukuthatha umoya ojulile, lapho uphuma ekugxileni - ukhipha umoya. Kungashiwo okufanayo ngomsebenzi ezimweni zokusebenzisa izinsimbi lapho kudonswa inkosi.
Ngokuhamba kancane: lapha isimo sihluke ngokweqile. Ngokuthunjwa okuphawulekayo komlenze ohlangothini nokubambezeleka endaweni ephakeme, ungakhipha kabili. Ngokokuqala ngqa - lapho ufinyelela iphuzu eliphansi kakhulu ku-amplitude. Bese uthatha omunye umoya. Futhi yenza ukukhishwa kwesibili phakathi kokukhuphuka (ukunciphisa ukucindezela kwangaphakathi).
Izinhlelo ze-Crossfit
Ngokwemvelo, ukuzivocavoca okuhle kangaka kuthole indawo ezinhlelweni eziningi ze-CrossFit.
| Uhlelo | Ukuzivocavoca umzimba | umgomo |
| Ikhaya eliyisiyingi |
| Ukuqiniswa okujwayelekile komzimba, ukuthola isisindo semisipha |
| Ukuhlukaniswa kwasekhaya (emuva + emilenzeni) |
| Ukusebenza emuva nasemilenzeni |
| Umfutho ophakeme |
Phinda emibuthanweni eminingana | Ukuhlanganisa i-high-intensity cardio ukuthuthukisa ukusebenza kwamandla nokuqina kwamandla |
| IBurpee + |
Phinda ngejubane eliphezulu kuze kube ukukhathala. | Ukuzivocavoca okujwayelekile kokuthuthukiswa komhlane nemilenze. |
| Okuyisisekelo |
| Ukusetshenziswa kwesifiso sasebukhosini ezimweni zokuqeqeshwa ejimini |
Iziphetho
IRoyal Deadlift iwukuzivocavoca okuhle. Ayinamaphutha, futhi inqubo ingafakwa ngokushesha. Akusizi ngalutho ukuthi ingezwa ezinhlelweni zabo hhayi kuphela ngabantu ababambe iqhaza kwiCrossFit, kepha nangabasubathi basemgwaqweni (ukujima). Awukwazi ukwakha isisindo esikhulu ngayo, kepha uma ingekho i-corset yemisipha, kungasiza ekulungiseleleni umqolo wakho ukuthola imithwalo ebucayi ejimini ngokuzayo.
Futhi-ke, akumele sikhohlwe ukuthi lokhu kuvivinya ekhaya kuzoba ukwengeza okuhle kakhulu kokuzivocavoca izintaba njenge:
- ukujima;
- ukudonsa;
- squats.
Ukuvumela ukulayisha leyo misipha engasetshenziswanga kulezi zivivinyo. Manje usungakwazi ukufaka i- "Golden Three" ngokuphephile ufake i- "Golden Quartet"
Kepha, naphezu kwazo zonke izinzuzo zayo, akunconywa ukukwenza ngezisindo ezinkulu uma kungenzeka. Ejimini, kungcono ukuyisusa ngokulula esikhundleni sayo (ngokombono wezobuchwepheshe) okubulala nokufa.
