I-CrossFit iyaziwa ngeqiniso lokuthi ekuqeqesheni kulo mdlalo, ungasebenzisa cishe noma iyiphi imishini eyenziwe ngcono, imvamisa kakhulu hhayi ngisho nemidlalo. Mhlawumbe ku-CrossFit kuphela lapho umuntu angabona khona ukuthi abagijimi benza kanjani izivivinyo ezinhle kakhulu nge-sledgehammer nangesondo.
Ekuqaleni, lokhu kuvivinya umzimba kwakuyingxenye ebophezelekile yokuqeqeshwa okusebenzayo kwezimpi zobuciko obuxubekile, ngoba bakhulisa kahle ukukhuthazela namandla wezibhakela. Kodwa-ke, ngokuhamba kwesikhathi, bahlala ngokuqinile eCrossFit, njengoba bonke abasubathi bayithandayo.
Ukuziqeqesha ngendlela engajwayelekile, udinga kuphela amagobolondo amabili: i-sledgehammer nesondo elijiyile elisindayo. Naphezu kwemishini elula kangaka, izivivinyo ezinjalo zenza ukuthi kutholakale izimfanelo eziningi eziwusizo ezizokunikeza usizo olukhulu. Yikuphi - funda esihlokweni sethu sanamuhla.
Izinzuzo zokuqeqeshwa nge-sledgehammer
Ngokushaya isondo nge-sledgehammer, uba namandla okubekezela, ukusebenzisana namandla okuqhuma. Kukhona nomthwalo oyindida cishe kuwo wonke amaqembu emisipha emikhulu yomzimba, ngenxa yokuthi imisipha yakho izokhula kancane kancane.
Ukusetshenziswa kwekhalori lokushaya amathayi kuphakeme kakhulu. Kuphindwe kaningana kunokusebenzisa lapho kwenziwa imisebenzi ye-cardio yakudala, njengokugijima noma ibhayisikili lokuzivocavoca, okuholela ekushisweni okukhulu kwamafutha, ukwehla kwesisindo nokukhululeka okuthuthukile.
Ngemuva kwamasonto ambalwa wokuqeqeshwa okujwayelekile nge-sledgehammer, uzobona ukuthi amandla okushaywa akhuphuke kakhulu, futhi noma yikuphi ukuphonsa kusuka esimweni kubukhali kakhulu futhi kuyashesha. Lokhu kungenxa yokusebenza okuhlelwe kahle kwemisipha yangemuva, izingalo, amahlombe nemilenze, lapho kwakhiwa khona amakhono okulwa.
Iziteleka zeTire zingenziwa ngesando shammer noma ngesando esisindayo. Vele, kuzo zombili izimo, udinga ukushaya isondo ngengxenye evulekile kakhulu ukuze kungabikho ukubuyisa okuqinile okungalawuleki.
Yimiphi imisipha esebenzayo?
Umsebenzi omkhulu wenziwa yimisipha "eshaywayo":
- latissimus dorsi;
- amahlombe;
- izinsika zomgogodla.
Yile misipha ebhekele isibhakela esiqinile futhi esisheshayo. Ama-biceps nezingalo zangaphambili zisebenza kancane. Imisipha ekhazimulayo nethole isebenza njengeziqinisa.
Inqubo yokwenza
Ngaphandle kokuthi, uma uthi nhlá, ukuvivinya umzimba kubukeka njengokuyisisekelo kwezobuchwepheshe, kunemithetho eminingi maqondana nenqubo yokwenza ukuzivocavoca nge-sledgehammer okufanele uyinake.
- Bamba ukuphela kwesando bese ume cishe isigamu semitha kusuka kusondo. Bamba isibambo ngokuqinile ukuze singaphumi ezandleni zakho. Gcina izinyawo zakho zifana komunye nomunye, emuva ngqo. Isimo sakho kumele sizinze.
- Zululeka ubanzi ngokunyakaza okuyindilinga nge-sledgehammer phezu kwehlombe lakho langakwesokudla. Kulokhu, intende yesobunxele iseduze nokuphela kwesando. Ngemuva kokuphindaphinda ngakunye, udinga ukushintsha ukuma kwezandla. Akukho lutho olunzima kulokhu, ngemuva kwendlela yokuqala ejwayelekile ezokwenzeka ngokuzenzakalela. Lesi sigaba sokunyakaza kufanele senziwe ngemizamo emincane, akufanele utshale imali eningi kakhulu ekuphakamiseni i-sledgehammer, ngaphandle kwalokho uzokhathala ngokushesha.
- Awudingi ukushwiba ngezandla zakho kuphela, kodwa ngawo wonke umzimba wakho, i-sledgehammer kufanele ikhuphuke ngokushesha okukhulu.
- Lapho isando sibheke phansi, kuzoba nesikhungo esincane esifile. Ngalesi sikhathi, udinga ukuyeka ukujikijela uphumule izingalo namahlombe. Kuyadingeka ukwehlisa i-sledgehammer phansi ngokushesha okukhulu ukuze ukushaya kube namandla. Ukuze senze lokhu, sincika kakhulu phambili futhi sizisize ngemisipha ekhazimulayo. Ngaphezu kwakho konke, kufana nokugawulwa kwezinkuni. Ukushaywa kufanele kwenzeke ekuphefumuleni.
- Masinyane ngemuva kokushaya isondo, qala ukugoqa iqolo lakho elingezansi, ngaphandle kwalokho i-sledgehammer ingandizela ngqo ebunzini lakho. Iningi lebanga elikhuphuka i-sledgehammer kufanele lihambe nge-inertia. Umsebenzi wakho ukuwunqanda ngesikhathi lapho uzobe utholakala cishe ezingeni lebhande, bese uguqula uhlangothi lwejingi. Shintsha izinhlangothi ezingakwesokudla nangakwesobunxele se-rep ngayinye
Le akuyona ukuphela kwendlela yokuqedela ukuzivocavoca umzimba. Ngokuya ngezinhloso, inqubo yokwenza umsebenzi ingashintshwa. Isibonelo, ukukhulisa ukusebenza kwalokhu kuvivinya umzimba, abashayisibhakela baphinde bashintshe ukuma kwabo ngokuphindaphinda ngakunye, babeka unyawo lwesokudla nolwesobunxele phambili. Le nketho ibeka ingcindezi enkulu emisipheni yemilenze, ngoba inokusekelwa konke.
Ungashaya futhi isondo ngokuswayipha ngemuva kwekhanda lakho. Ngakho-ke ukushaya kuzophuma kungabi namandla kangako, kepha kubagijimi abangaqeqeshiwe, iqolo elingezansi lizokhathala masinyane ngalokhu.
Ungateleka ngokubamba i-sledgehammer ngesandla esisodwa bese usebenzisa esinye ukugcina ibhalansi.
Ukuzivocavoca izincomo
Ukuze uthole okuningi ku-Workout yakho ye-CrossFit noma ye-MMA nge-sledgehammer nethayi, kunconywa ukuthi ulandele lezi zeluleko ezilula:
- Shaya isondo nge-sledgehammer amasethi amabili kuya kwamane kokuzivocavoca okukodwa. Isikhathi esingaphansi komthwalo sibalulekile lapha. Imizuzu emibili kuya kwemibili nengxenye yomsebenzi oqhubekayo oqhubekayo yinkomba okufanele uphokophele kuyo. Ngalesi sikhathi, umgijimi oqeqeshiwe uzoba nesikhathi sokwenza iziteleka ezinamandla okungenani eziyikhulu.
- Buka ukushaya kwenhliziyo yakho. Lokhu kuvivinya umzimba kukhulu ngokukhipha i-psyche futhi kuqeda ukucindezeleka. Ngosizo lwayo, ungalahla kalula ukunganaki okungadingekile ekhanda lakho, kepha kwesinye isikhathi kungaba nzima ukuyeka. Uma, ngemuva kwendlela, uqala ukudonsa emathempelini akho noma ngemuva kwekhanda lakho, lokhu akujwayelekile. Kulokhu, umfutho kufanele wehliswe kancane.
- Musa ukujikeleza umhlane wakho kumthelela. Noma isisindo se-sledgehammer imvamisa singaba ngu-10 kg, ubungozi bokulimala komgogodla bukhulu impela ngenxa yendlela eqhumayo yokubulawa.
- Qinisekisa ukufudumala ngaphambi kokwenza lo msebenzi. Kwenziwa ngendlela yokuqhuma, okusho ukuthi ingozi yokuthola noma yimuphi umonakalo ihlale ikhona. Amaqoqo ambalwa wokudonsa kubha evundlile, ama-push-up, ama-hyperextensions, i-gymnastics ehlangene kanye ne-cardio encane yilokho okudingayo.
- Buka ukuphefumula kwakho. Ukushaywa kufanele kwenzeke ekuphefumuleni, jika nge-sledgehammer - ekuphefumuleni. Hhayi ngenye indlela ezungeze. Uma ulahleka ngaleli zinga lokuphefumula, kungcono uthathe ikhefu elifushane bese uqala phansi. Ukuphefumula ngendlela engafanele kuzoholela ekutheni kungene umoya-mpilo omncane emzimbeni, izicubu zizokhathala ngokushesha, nomfutho wegazi uzokhuphuka.
- Ukuthola izinzuzo ezigcwele zalo msebenzi, kunconywa ukuthi ukwenze okungenani kathathu ngesonto. Lokhu kuyindlela enhle ye-cardio ngemuva kokuqeqeshwa kwamandla. Uchungechunge lwemizuzu engu-10 lwamaqhuqhuva esondweni anezikhawu zokuphumula ezimfushane lungena esikhundleni semizuzu engama-40 eyisicefe yokuhamba endaweni yokunyathela.
Yikuphi ukuzivocavoca kokushintshanisa nesando?
Ukuzivocavoca njengokushaya isondo nge-sledgehammer kushintshaniswa kangcono nalabo abanemisebenzi efanayo, okungukuthi, benza imisipha yomzimba iqinile futhi ibekezeleleke ngokwengeziwe. Ilungele ukushintshaniswa kwezintambo ezivundlile, ama-push-ups, ukukhuphuka kwezintambo, ama-chin-ups, ama-burpees, ama-barbell thrusters, njll.
Uma umgomo wakho ukukhuthazela okungenabuntu, phakamisa ibha phezulu. Hlanganisa ukushaya isondo ngentambo eyeqa kabili, ukugwedla emshinini, namandla kuphuma emasongweni.
Okukhethwa kukho ngama-maniacs ezemidlalo wangempela - ngemuva nje kokuqeda ukushaya isondo nge-sledgehammer, iya kuma-flips wesondo. Kungcono ukukwenza lokhu ngaphandle, ukuze ungabanjwa yizindonga zejimu.
Vele, isondo kufanele lihehe. Isondo eliyisipele elisemotweni yomgibeli elele kuvulandi ngeke lisebenze lapha.
Ungathola kalula imishini oyidingayo enkonzweni yamathayi. Ukuqeqeshwa, isondo elidala elivela eKamAZ noma iBelAZ lingalunga.
Izakhiwo zeCrossfit ezinokuvivinya umzimba
Sikwazisa ngezakhiwo eziningi ezinqamulelayo ezinokushaywa nge-sledgehammer esondweni.
| Uthando | Yenza ama-burpees we-barbell gxuma ama-10, ama-deadlifts ayi-15, iziteleka ze-barbell eziyi-7, ukuphakamisa kwesisu okungama-20, ama-jogs ayi-10, ukushaya kwe-sledgehammer okungu-40 kusondo, kanye nokuqaqa kwezintambo ezimbili ezingama-50. Imizuliswano emi-2 kuphela. |
| RJ | Gijimisa amamitha angama-800, ukuphakama kwemilenze emi-5, ama-push-up angama-50, nama-sledgehammers ayi-7 ukuze uphume isondo. Imizuliswano engu-5 kuphela. |
| URalph | Yenza iziqhumane ezibulewe eziyi-8, ama-burpees ayi-16, ukuphakamisa imilenze emithathu, ama-sledgehammers angama-50 kusondo, nokugijima ngamamitha angama-400. Imizuliswano engu-4 isiyonke. |
| UMorey | Yenza intambo eyi-1 ukhuphuke ngemilenze yakho, umjaho wamamitha angama-400, ukushaya kwe-sledgehammer okungu-30 kusondo, kanye nenani eliphezulu (lokwehluleka) lokuphokophela phezulu. Udinga ukuqedela imizuliswano eminingi ngangokunokwenzeka ngemizuzu engama-20. |
Qaphela: okuyinkimbinkimbi kubonisa inani eliphelele lemivimbo okufanele yenziwe ngezandla zombili. Sikukhumbuza ukuthi isitayela somsebenzi esinconywayo sinokushintsha kwezandla ngemuva kokuphindaphinda ngakunye.
