Ukuzivocavoca kweCrossFit Tire: Izinzuzo Nobuchwepheshe * Isiphambano

Ngokuhamba kwesikhathi, ukuzivocavoca ngemishini yendabuko kuzokhipha ngisho nabalandeli abazinikele ngokweqile bezemidlalo "yensimbi". Ngakolunye uhlangothi, umphefumulo ucela umsebenzi onzima wokuqinisa amandla, ngakolunye uhlangothi, angifuni ukuya ejimini ngandlela thile. Kungumzuzu onjalo empilweni lapho ukuzivocavoca ngemishini eyenziwe ngcono kusiza khona. Kulesi sihloko, sizobheka ukuzivocavoca kwamathayi - athandwa kakhulu eCrossFit.

Ingqikithi yokuzivocavoca

Kulolu hlobo lomsebenzi, sidinga isondo elolini, njengeBELAZ, MAZ, njll. Ugandaganda nawo ukahle. Futhi-ke, lapha silethe lokhu "okusetshenziswayo" kusuka ekulinganisweni kwamathayi okuseduze - manje wenzeni ngakho? Kunokunyakaza okuningi lapho singasebenzisa khona isondo ukuthuthukisa izimfanelo zamandla wejubane zemisipha yethu:

ukushaya nge-sledgehammer esondweni (kudinga ukuthengwa okungeziwe kwe-sledgehammer, enesisindo esingu-4-8 kg);
ukugxuma entanjeni yamathayi, kusetshenziswa kakhulu ilunga leqakala. Kalula nje, wenza ukweqa okufana ncamashi nentambo - kuphela ngaphandle kwentambo nokuma kulayini wesondo. Umthwalo eqakaleni uzohluka ngokuyisisekelo, kepha ngaphezulu kulokho okungezansi;
ukuphenduka kwesondo. Lokhu kungukuzivocavoca okufanisa ukuphakama, ukudonsa amadolo bese ucindezela phezulu ngasikhathi sinye. Lapha, ngaphandle kwesondo uqobo, akukho mishini eyengeziwe edingekayo. Kodwa-ke, uzodinga isikhala esanele, okungenani ngokulingana nosayizi ababili besondo olisebenzisayo; le nhlangano enesondo ivame ukusetshenziselwa izakhiwo ezinqamula indlela;
ukugxuma kusondo. Ngokuvamile, akudingekile ukusebenzisa isondo kulo msebenzi; ungagxumela kunoma yini. Kepha uma uthatha isinqumo sokwenza ukuqeqeshwa kwesifunda, kusobala, udinga ukuchitha isikhathi esincane ngangokunokwenzeka ukuhamba phakathi kwamagobolondo - wenza isakhiwo esiyinkimbinkimbi ngesondo, kuzoba okunengqondo ukugxuma kuso;
ukuhamba komlimi nesondo. Ngokufanelekile, kuzodinga "ukwenziwa kwesimanje" kwesondo, okungukuthi, ukwenza izimbobo ezi-4 entanjeni, ukufaka izibambo (okungcono kwendwangu) ngazo. Ngaphandle kwalokhu, kungenzeka futhi ukwenza i- "walk", kodwa kuzofanele ubambe isondo ngokubamba okuphambene nalokho, okungaba buhlungu kakhulu emajoyini akho ehlombe nasendololwaneni. Le nketho ingenzeka kuphela uma usebenzisa amathayi amancane kakhulu futhi kunconywa kakhulu ukuthi ukwenze ngamagilavu ukuvikela iminwe;
cindezela phezulu komunye umkhawulo wesondo. Kudingeka isondo elinobukhulu obukhulu nobubanzi. Futhi, noma iliphi iphuzu lokusekelwa, ukuze ingxenye ehlukile yesondo eliphakanyiswayo lingahambi;
ibuyele emuva esidingweni sokuguqula isondo ngamabhande endwangu. Uma kuhlangatshezwana nalesi simo, futhi kuhlinzekwe nokuthi ububanzi bomgodi wangaphakathi banele, ngosizo lwethayi, ungenza eminye iminyakazo emibili - ukudonswa kwesondo kuya ebhandeni kanye nokufa “emthonjeni”, usebenzisa isondo elifanayo.

Uma uneminyaka engaphansi kwengu-2-3 yokuqeqeshwa ngamandla ngemuva kwakho (noma ngaphansi kuka-4-5 hhayi kakhulu), yenza kangcono kumigoqo evundlile nemigoqo ehambisanayo, ngaphezu kwemithwalo ejimini. Lokhu kuncoma kungenxa yokuthi lapho wenza izivivinyo ngezisindo ezingakhululeki, ezifaka phakathi isondo, udinga ukuba nomuzwa owakheke kahle wemisipha, ukwazi ukusabalalisa umthwalo kusuka emaqenjini amancane emisipha uye kwamakhulu, futhi ube nenqubo esungulwe kahle yokwenza izivivinyo nge-barbell nezimbumbulu. Ngaphandle kwalokho, ingozi yokulimala inyuka kakhulu.

Yimiphi imisipha eqeqeshwayo?

Njengoba, mhlawumbe, kwakungenzeka ukuqonda kusuka esigabeni esedlule, imisipha emikhulu ingaqeqeshwa ngethayi - emuva, emilenzeni, ebhande langaphezulu lamahlombe.

Kungukuklama kwebhande lehlombe elingenhla eliyisici somshini wokucindezela isondo (kanye nokuhlelwa kwamathayi). Ngalolu hlobo lomsebenzi awusebenzisi imisipha ehlukanisiwe: ama-pectorals, ama-delta, ama-triceps nama-biceps womsebenzi wehlombe ngokuvumelanayo nokukhathala cishe ngezinga elifanayo. Ngale ndlela, nayi i-plus enkulu yokuzivocavoca ngethayi - ifundisa umzimba wakho ukuthi usebenze kahle, ithuthukise ukuhlangana kwemisipha futhi, ngakho-ke, yandisa amandla akho ngokuthuthukisa lokho kuhlangana kwemisipha.

Izinhlobo zokuzivocavoca namasu wokusebenzisa kwazo

Ngokuvamile, ukuzivocavoca ngethayi kungahlukaniswa ngamaqembu amabili amakhulu: ezinye zidinga okokusebenza okwengeziwe, noma "ukwenza kube sesimweni" okuthile kwethayi, ezinye azidingi. Ake siqale ngeqembu lokuqala.

Ukuzivocavoca ngeTire neseyili

Lezi izivivinyo ezithandwa kakhulu kuleli qembu.

USledgehammer ushaya isondo kusuka kuraki ongakwesokunxele. Isikhundla sokuqala: sime endaweni yokuma engakwesokunxele, isandla sokudla sisesibambo se-sledgehammer siphezulu kancane kunesobunxele futhi sihamba phambili. Ngaphandle kokushintsha ukuma kwemilenze, siletha i-sledgehammer, ngokungezelela siguqulela umzimba ngakwesokudla. Ngomzamo ohlangene wemisipha siyahlanekezela umzimba, ngenxa yengxabano enamandla ehlanganisiwe yemisipha yesifuba kanye nemisipha yesisu. Izingalo zisebenza kuphela njengesixhumanisi sokudlulisa phakathi komzimba nenhloko yesando. Siletha igalelo elinamandla emgqeni wesondo. Ungashaya phansi, unga - ngendlela ejwayelekile. Uma ushaya phansi, intambo izoguga kancane.
USledgehammer ushaya isondo kusuka kuraki ongakwesokudla. Le ndlela ifana naleyo echazwe ngenhla, elungiselelwe ukucaciseleka kwesimo sokuqala.
USledgehammer ushaya isondo kusuka emgqeni wangaphambili. Lapha indawo yokuqala ihlukile ngandlela thile: ukuma, izinyawo ububanzi behlombe ngokuhlukana. Amadolo agobile kancane. Isandla esiholayo siyashintsha ngemuva kokushaywa unhlangothi ngakunye okulandelayo. Ngaphandle kwalokho, inqubo iyefana naleyo echazwe ku-A.
© alfa27 - stock.adobe.com
Sebenza kuthayi ngesando, ubambe i-sledgehammer ngesandla esisodwa. Kulokhu, indawo yokuqala ingahluka (bheka ngenhla). Isibambo se-sledgehammer sibanjwa kuphela ngesandla esiholayo. Ngesikhathi esifanayo itholakala ephansi ngangokunokwenzeka esibambo. I-swing, kuleli cala, iphenduka ibe yi-amplitude ethe xaxa. Ingalo engasebenzi ibekwe ngokukhululekile emzimbeni.

Ukuhamba komlimi

Simi emgodini wesondo. Izinyawo ububanzi bamahlombe zihlukaniswe. Siletha izindwani zamahlombe, wehlise amahlombe. Umhlane ongezansi ugoqiwe futhi ulungiswe kulesi sikhundla. Ngokugoba edolweni nasesinqeni amalunga, sehlisa izandla zethu kwezibambo ezibekwe esondweni. Sizibamba ziqine, ziqonde njengoba sikhipha umoya, kuyilapho singavuli amadolo kuze kube sekugcineni - sigcina i-angle elula ukuze sigweme ukucindezelwa ngokweqile komgogodla we-lumbar kanye namalunga we-hip. Ukugcina ukuma komzimba, sidlula ebangeni elinikeziwe ngezinyathelo ezincane - umlenze womlenze oholayo awubekiwe ngaphezu konyawo lomlenze osekelayo.

Ukufa

Ngokuvamile, inqubo yokuzivocavoca ifana naleyo yokuvivinya umzimba nge-barbell. Umehluko usesikhundleni sezandla. Lapha zitholakala ezinhlangothini zomzimba. Ukuzivocavoca kufana nokusetshenziswa kwesimo sokuqala esichazwe ekuhambeni komlimi. Umehluko kuphela ukuthi ngemuva kokuphakamisa isondo, awudingi ukuhamba nalo, kepha ulibuyisele endaweni yalo yokuqala. Futhi uqhubekele ekuphindaphindeni okusha.

Enye inketho yokufa kungukuthi amathayi afakwa kubha esuka kubha esikhundleni samakhekhe. Ngaphezu kwalokho, basebenza ngemishini enjalo ngendlela efanayo ne-barbell ejwayelekile.

ITire lidonsela ebhandeni

Kungakuhle ukubeka uhlobo oluthile lokuphakama emgodini wesondo, njengebhola lokugxuma. Simi kule nsika. Sigoba imilenze ngangokunokwenzeka emadolweni nasesinqeni amalunga, iqolo elingezansi lishuba ngokwezibalo. Sibamba izibambo ngezandla zethu. Qondanisa amalunga edolo nesinqe. Ukugcina i-engeli encane yokugoba emadolweni, ukugoba ukufana naphansi. Izingalo zinwetshiwe ngokuphelele, emuva kuyindilinga. Ngomzamo onamandla siletha izindwani zamahlombe ndawonye, sibuyise amalunga ehlombe emuva, sidonse izindololwane ngemuva. Sikhama imisipha yangemuva. Wehlisa kahle i-projectile endaweni yokuqala. Isondo liyithuluzi eliyinkinga kakhulu.

Ukwenza okubulalayo ngayo kuzokwenza imisipha yakho yokusimamisa isebenze ngendlela entsha ngokuphelele.

Ama-shrugs anesondo

Inqubo yokuhlikihla ifana ngokuphelele nenqubo yokuhlikihla nganoma iziphi ezinye izinsimbi. Kunengqondo ukusebenzisa ama-shrugs amasondo ngokuhlangana nokudonsa isondo ebhande, ekufeni, noma ekuhambeni komlimi.

Donsela isondo ngakuwe nangemuva kwakho

Ukuze wenze lokhu, intambo ewugqinsi ende (engaba ngu-10-20 m) kuzofanele iboshwe kwesinye sezibambo. Uma kungekho zibambo, ungasebenzisa i-hook. Simi ekugcineni kwale ntambo, ngenkathi iseluliwe, futhi isondo lisuswa ebangeni elilingana nobude bentambo. Sidonsela intambo kithi, ngokushintshanisa isandla esiholayo.

Okunye okuhlukile ukudonsa isondo ngemuva kwakho. Ukwenza lokhu, jikela emuva esondweni bese uyahamba, ubambe intambo ephonswe ehlombe lize likhishwe. Ngemuva kwalokho, kancane, phambili ngokushelela uphinde udonse isondo eliboshwe ngemuva kwethu. Sizama ukugwema amajezi.

Ukugxuma kulayini wamathayi

Indawo yokuqala kungaba isitendi sokudla, kwesokudla, noma esingaphambili. Sigoqa isigqi ilunga leqakala, sigcina i-engeli encane, senza ukweqa okuphansi. Lapho ifika, intambo imunca isipho ngonyawo. Umphumela wokuvivinya umzimba ufana nentambo yokugxuma, kepha kuzuzisa kakhulu maqondana nempilo yamalunga amaqakala. Futhi umthwalo emisipheni yemilenze engezansi kuvela ukuthi ubaluleke kakhulu, ngoba ngejubane ngalinye elilandelayo udinga ukusunduza, isikhathi ngasinye unqoba ukumelana nentambo enonya.

Ukugxuma kusondo

Isikhundla sokuqala: umi ubheke isondo, izinyawo zihlukanisiwe ububanzi. Sigoba imilenze emadolweni nasemaqakaleni amaqakala, silethe ukhalo ngokufana naphansi. Ngomzamo obukhali siqondisa imilenze yethu, ngasikhathi sinye sicindezela phansi ngemilenze yomibili. Ngemuva kokucindezela phansi, ngokushesha sidonsela amadolo ethu phezulu, bese sihlala ngezinyawo zethu onqenqemeni lwethayi. Bese kunezinketho eziningi zokuqhubeka nokuzivocavoca umzimba:

qondanisa, yehla isondo, uye kokuphindaphinda okulandelayo;
siphinda ukunyakaza kokuqala, gxumela emuva, umhlaba ezinyaweni zethu, uqhubekele ekuphindaphindeni okulandelayo;
sigxuma singene emgodini wesondo, ekunyakazeni okufana nalokhu okuchazwe ekuqaleni kwalesi sigaba, sigxumela onqenqemeni oluphambene lwethayi, siphinde siqhume kulo ngezinyawo zethu, siwele phansi. Siyajika sibheke isondo, sidlulele ochungechungeni olulandelayo lwezigxuma.

Ukuhlelwa kwetire

Isikhundla sokuqala: ukuma ubheke isondo. Sigoba imilenze emadolweni nasezinyongeni. Sifaka iminwe yethu ngaphansi konqenqema lwethayi. Sibeka isifuba sakho onqenqemeni lwethayi, siqondise imilenze yethu emadolweni. Lapho isondo selifikile ezingeni lebhande, sifaka idolo ngaphansi komphetho wesondo, siliphakamise. Ngokushesha sithatha umphetho wesondo esifubeni, sifake izintende zezandla zethu ngaphansi kwaso. Siphusha unqenqema lwethayi kude nathi, sigoqa indololwane, amalunga edolo nesinqe ukuze isondo ligingqike phezu kwalo liwe. Sithatha izinyathelo ezimbalwa ukuya esondweni. Masiqhubekele ekuphindaphindeni okusha.

Umshini weTire

Isondo lilele phansi, umphetho ukude nawe uxhomeke ekusekelweni okungaguquki. Sisebenzisa indlela echazwe esivivinyweni "sokujika kwesondo", siletha umphetho wesondo esifubeni. Ngaphezu kwalokho, ngomzamo onamandla olawulwayo, siyayiqaqa indololwane namajoyina ehlombe, sisuse umphetho wesondo phezu kwekhanda. Sibuyisa kahle onqenqemeni lwethayi endaweni yalo yangaphambilini. Masiqhubekele ekuphindaphindeni okulandelayo.

Amathiphu Wokuzivocavoca

Ukuzivocavoca ngesondo kungashintshwa komunye nomunye noma kuhlanjululwe nganoma yikuphi ukuzivocavoca okunesisindo sakho noma ukusebenzisa eminye imishini yezemidlalo. Konke kuncike emcabangweni wakho, ekulungiseleleni (akufanele kube ngaphansi kwezinga "elilungiselelwe" - bheka ngenhla) nokutholakala kwemishini eyengeziwe. Umthetho oyinhloko lapho udweba noma yikuphi okuyinkimbinkimbi, kufaka phakathi okuyinkimbinkimbi nokuzivocavoca ngesondo, ukulayisha yonke imisipha yomzimba ngendlela elinganiselayo ngesikhathi seseshini.

Ungakhohlwa ngezinyathelo zokuphepha, ikakhulukazi uma usebenzisa isondo lesayizi enkulu kakhulu nesisindo, ngoba lanele ukulimala kalula.