Ukuzivocavoca kwe-Crossfit
8K 2 09/25/2017 (ukubuyekezwa kokugcina: 12/02/2018)
Umugqa we-barbell oya esilevini ukuvivinya umzimba ukwakha amandla nobukhulu emisipheni ye-deltoid. Kungokwesigaba esizimele, lapha asinantshisekelo enkulu kusisindo sokusebenza. Kubaluleke kakhulu ukwenza ukuzivocavoca ngenqubo elungisiwe futhi kufinyelele ukujikeleza kwegazi okuhle emahlombe. Kuhlanganiswe nokushintshana kwe-dumbbell ohlangothini, ukucindezela kwebhentshi kanye ne-delta yangemuva egobile phezu kwezandiso, i-barbell yokudonsela esilevini izonikeza amahlombe akho umphumela wevolumu engu-3-D ukuthi ukuqina komzimba kanye nabakhi bomzimba emhlabeni wonke balwela ukukuthola. Indlela yokwenza lo msebenzi ayinazo "izingibe" futhi idinga ukucatshangelwa ngokucophelela.
Namuhla sizobheka ukuthi singawenza kanjani lo msebenzi ngokufanele nokuthi yimaphi amaphutha avame ukwenzeka lapho siwenza.
Izinhlobo zokuzivocavoca umzimba
Sekukonke, kunezinhlobo ezimbili zokudonsela esilevini - ukubambelela okuncane futhi okubanzi. Kunomehluko oyisisekelo phakathi kwabo: ukunyakaza kwenzeka emikhondweni ehlukene, ngenxa yalokhu, ukugcizelelwa kokushintshwa komthwalo.
Ukubambelela okubanzi
Ukwehluka okubanzi kokubamba kungokwehluka okudala ngokwengeziwe. Usebenza kahle izigaxa eziphakathi zemisipha ye-deltoid. Ngenxa yokuhlelwa okubanzi kwezingalo, ukunyakaza kufana nokushwibeka ngezimbumbulu ezinhlangothini - endaweni ephezulu, indololwane ingaphezulu kwesandla. Imvamisa lokhu kuvivinya kwenziwa ngobubanzi obungaphelele, ngaphandle kokuzelula ngokuphelele izingalo endaweni ephansi kakhulu. Ngenxa yalokhu, imisipha ayinaso isikhathi sokuphumula futhi "icishe", umuzwa wepompo edabulayo uza ngokushesha okukhulu.
Vala umugqa wokubamba
Ukudonswa kwe-barbell encane kuyindaba ehluke kancane. Lapha akuthokozisi ngathi ukugcina izandla zethu zifana nomzimba futhi siziletha phambili kancane. Ngenxa yalokhu, umthwalo ugcizelelwa kakhulu kuma-deltas angaphambili. Futhi ekuhambeni, imisipha ye-trapezius ithatha ingxenye eqinile, ngayo umgijimi ubamba ibha kuze kube sekugcineni ebangeni eliphezulu lokunyakaza.
Kuzo zombili izinhlobonhlobo, ama-biceps nezingalo zangaphambili kufakiwe. Lokhu kwenzeka ngoba akunakwenzeka ukubamba ibheyili yensimbi esindayo ngaphandle kokucindezela izingalo zakho. Ngakho-ke, asikho isidingo sokujaha izinsimbi lapha, kubaluleke kakhulu kithi ukuthi sizwe ukuthi iqembu lemisipha elihlosiwe lisebenza kanjani, hhayi ukuzithokozisa. Ukusetshenziswa kwamabhande esihlakaleni nakho kuvunyelwe.
I-extensors yomgogodla kanye nezicubu zesisu zisebenza njengeziqinisa ekuhambeni. Ngenxa yazo, sigcina umzimba umile.
Indlela yokuzivocavoca umzimba
Ngokuya ngeqiniso lokuthi kunezinketho ezimbili zokwenza ukuzivocavoca, amasu amabili kufanele futhi acatshangelwe.
Usebenzisa ukubamba okubanzi
Indlela yokwenza i-barbell donsa isilevu ngokubamba okubanzi imi kanjena:
- Thatha i-barbell phansi noma ama-racks. Beka izingalo zakho zibanzi kancane kunamahlombe akho. Kufanele ukhululeke ngokuhlangana kwehlombe lakho endaweni yemvelo. Gcina umhlane wakho uqondile, ukubuka kwakho kuqondiswe phambili.
- Ngomzamo wemisipha ye-deltoid, siqala ukudonsa ibha phezulu. Ukunyakaza kufanele kube kwendalo yokudonsa; akumele kube nokuphonsa noma ama-jerks. Siphakamisa i-barbell ngokushelela nangokulawulwa, sithatha umoya. Njengoba i-barbell ikhuphuka, isabalalisa izindololwane kancane ezinhlangothini ukuze kuqhubeke ukunciphisa ama-deltas aphakathi nendawo.
- Ngaphandle kokumisa isikhashana phezulu, buyisela ibha endaweni yayo yasekuqaleni. Akunasimo lapho kufanele uyilahle phansi, kuyingozi kumajoyini ehlombe. Asilahlekelwa umuzwa wokusebenza kwama-delta noma ngabe kwehla.
- Ngaphandle kokuma endaweni engezansi, senza ukuphindaphinda okulandelayo.
Usebenzisa ukubambelela okuncane
Indlela yokwenza i-barbell yokudonsela esilevini ngokubamba okuncane imi kanjena:
- Thatha i-barbell kusuka kuma-racks noma phansi. Kuthathe kancane uma kuqhathaniswa nobubanzi behlombe, kakhulu njengokucindezela okuncane kwebhentshi. Gcina ibha eseduze nomzimba ngangokunokwenzeka ukuze ungehlulwa phambili.
- Siqala ukwenza i-barbell donsa ngesimiso esifanayo. Sizama ukusebenza kuphela ngamahlombe ethu. Lapho ubamba i-barbell emzimbeni wakho, amahlombe akho asebenza ngokwengeziwe. Uma unweba ibha ngamasentimitha angu-5-10 phambi kwakho, wonke umthwalo uzongena ezandleni zakho naku-trapezoid.
- Uzodlula iphuzu eliphakeme lokuncipha kwemisipha ye-deltoid cishe maphakathi ne-amplitude. Musa ukuphonsa ibha phezulu ngezandla zakho. Kungcono ukuqeda ukunyakaza ngomzamo we-trapezium, wenze into efana ne-barbell shrug. Lokhu kuzosebenza womabili amahlombe nemisipha ye-trapezius ngasikhathi sinye, kubulale izinyoni ezimbili ngetshe elilodwa.
- Njengoba uhogela, yehlisa ibha phansi bese wenza ukuphinda okulandelayo ngaphandle kokulibala.
Amaphutha ajwayelekile okuqala
Lokhu kuvivinya kunzima ngokweqile, akusikho okungenangqondo, ngaphandle kwawo ngeke ukwazi ukuzuza kakhulu kukho.
Ngokwesibonelo:
- Abantu abaningi balithatha ngokoqobo igama lovivinyo. Akunasidingo sokwelula ibha esilevini, akukho phuzu kulokhu. Lokhu kuzolayisha kuphela izingalo zangaphambili. Ukuze unqume ibanga elilungile lokunyakaza ngokwakho, yenza ubuqili obulula obulandelayo: ngesikhathi sokushintshana ngama-dumbbells (uma-ke, uyazi ukuthi ungakwenza kanjani kahle), naka izinga lapho ama-dumbbells akule ndawo ephezulu. Imvamisa endaweni ethile ezungeze isifuba noma izinga lekholarbone. Kufanele ufinyelele ezingeni elifanayo ne-barbell lapho udonsela esilevini.
- Ukungabi nokuzifudumeza. Ingabe kufanele kukhunjulwe ukuthi ilunga lehlombe liyisidalwa esihamba kakhulu, futhi ukulilimaza ucezu lekhekhe? Ngaphandle kokufudumala okuhlangene nokufudumala okugcwele, umsebenzi wokuqina ophelele emahlombe kungekudala uzoholela ekulimaleni. Yikuphi okungcono: chitha imizuzu eyi-10 ufudumeza noma uzisole ngokunganaki kwakho izinyanga ezimbalwa?
- Isisindo sinzima kakhulu. Ngesisindo esiningi, cishe akunakwenzeka ukuzwa ukusikwa nokwelulwa kwemisipha ye-deltoid kulo msebenzi. Abasubathi abaningi abanolwazi abanqikazi ukwenza lo msebenzi ngebha yama-Olympic engenalutho. Kepha ivolumu yamahlombe abo iyazikhulumela: benza konke kahle.
- Leli phuzu lihlobene kakhulu nelangaphambilini. Amandla amaningi kakhulu, umgijimi ubeka umugqa we-barbell esilevini ekuqaleni kokuzivocavoca kwehlombe futhi usebenza ngezisindo ezinkulu. Futhi kungemva kwalokho kuphela lapho edlulela kwimishini eyisisekelo, lapho imisipha isivele ivalekile futhi ikhathele. Khumbula ukuthi lokhu kungukuzivocavoca okwedwa futhi kungcono ukukwenza ngasekupheleni kokuzivocavoca ngaphandle kokusebenzisa isisindo esiningi sokusebenza.
- Isimo se-boom esingalungile. Ibha kufanele igcinwe iseduze nomzimba ngangokunokwenzeka ukuze ishelele ngokungaphezulu kwehembe lapho iphakanyiswa. Incazelo iyafana neyokufa. Phusha ibha phambili - uzolahlekelwa ukulawula nokugxila, akukho nzuzo kulowo msebenzi.
- Musa ukusonta izandla zakho lapho uphethe i-barbell. Lokhu kubeka umthwalo omile ezingalweni zakho zangaphambili. Lokhu kwenza kube nzima ukugxila emsebenzini wemisipha ye-deltoid.
- Ukukopela akulungile kulo msebenzi, kepha kuphela kuma-reps ambalwa okugcina. Akunangqondo ukwenza konke ukuphindaphinda ku-swing.
