Emidlalweni enamandla efana neCrossFit, ubuhlungu, ukungakhululeki, noma ukulimala ngesikhathi sokuqeqeshwa kuvamile. Kulesi sihloko, sizoxoxa ngokuthi kungenzeka yini ukuvumelanisa izivivinyo zabasubathi abanokulimala kwesihlaka nendololwane. Futhi sizokhombisa ngokusobala ekuvivinyweni kwevidiyo kokulimala kwesihlakala nasendololwaneni, okulungele abagijimi abalimele ngesikhathi sokuqeqeshwa.
Uma uqala ukuzwa ubuhlungu noma ukungaphatheki kahle ngesikhathi seCrossFit, qiniseka ukuthi ubheka umqeqeshi wakho nongumelaphi womzimba. Kepha khumbula ukuthi ngesikhathi sokuvuselelwa kokulimala asikho isizathu sokuqhubeka nokuzivocavoca. Into esemqoka ukwazi ukuthi ungazivumelanisa kanjani nokuzivocavoca umzimba ngendlela ejwayelekile yokuthi ngesikhathi sokululama ngemuva kokulimala, awufaki ukucindezeleka okungadingekile emajoyini alimele.
Ukuyeka ukuqeqesha akuyona inketho, wonke umuntu uyakwazi. Ikakhulukazi lapho kungadingeki ngokuphelele. Kwesinye isikhathi sidinga nje ukuphumula, sibambe umoya, silulame futhi sibuyele emgqeni wokusebenza ngamandla aphindwe kabili.
Ngemuva kokubonisana nodokotela owelapha ngokomzimba, sinqume ukukutshela ukuthi ungakulungiselela kanjani ukuzivocavoca umzimba noma ukuzivocavoca okuthile komsubathi olimele. Kulokhu, sizogxila ekulimaleni kwendololwane nasesihlakaleni.
Unombolo 1: ukuphakamisa amadolo ezindololwaneni
Kule nguqulo yokuzivocavoca, ukusebenza okunamandla kwemisipha emikhulu, ukusebenza kwe-static kwamahlombe ne-latissimus dorsi kubalulekile. Ngasikhathi sinye, sizama ukusimamisa hhayi ukusebenzisa indololwane nesihlakala emsebenzini wethu. Okusho ukuthi, lapho senza lo msebenzi, senza ngaphandle kokubamba ngesandla, sisebenzisa izihibe ezikhethekile zokuqeqesha ezisekela ingalo endololwaneni.
Inombolo 2: sebenzisa i-barbell
Emsebenzini we-barbell, kungaba ama-squats, ukudonsa isifuba noma ibhalansi ye-jerk, kufanele sikhumbule ngokusebenza okunamandla kwemisipha yemilenze, ingaphakathi nomhlane, kanye nokusebenza kwe-static kwebhande lehlombe. Lapho wenza ukuzivocavoca nge-barbell, zama ukugcina indololwana yakho elimele kanye nesihlakala ngaphandle komsebenzi ngangokunokwenzeka. Lapho uphakamisa ibha, bambelela kubha bese udonsa i-projectile ngezandla zombili, kepha kufanele uyibambe ngesandla esisodwa kuphela. Uma lokhu kungenakwenzeka, sebenzisa okwesikhashana ezinye izinto ezinjenge-kettlebells.
Inombolo 3: ukudonsa
Ukwenza le mithambo ngendlela efanele lapho kukhona indololwana noma ukulimala esihlakaleni, ukusebenza okunamandla kwemisipha yesifuba nezingalo, ukusebenza kwe-static kwemisipha yesisu neyomzimba kubalulekile. Gxila emisipheni yakho eyinhloko. Ukuzivocavoca kuhle kakhulu kubaphambanisi, abavocavoci bomzimba kanye nabasubathi abancane ngenxa yezizathu ezimbili ezilandelayo:
- bayakwazi ukugcina ibhalansi yabo kahle ukuze bangalahlekelwa ukulawula futhi bangalimazi isandla sesibili;
- ukuzivocavoca kudinga amandla aphakeme, okuyinto abanayo ngokuqinisekile.
Option 4: sebenza nge-barbell emahlombe
Ukuvuselelwa okunamandla kwemisipha yomlenze, ukusebenza kwe-tuli kwesisu nehlombe. Futhi, sizama ukungafaki indololwane nezihlakala.
Inombolo yokukhetha 5: ukuzivocavoca okuyisisekelo
Ukuzivocavoca okungezansi kuhlobene nokuqeqeshwa okuyisisekelo futhi kufaka phakathi ukusebenza kwezicubu zomgogodla, ukusebenza kwe-static kwe-erectors yomgogodla, ukuqiniswa kwe-hip kanye nehlombe ngesikhathi sokubulawa.
Sethule izibonelo ezimbalwa zendlela ongaguqula ngayo ukuzivocavoca umzimba ukuze uqhubeke nokuzivocavoca kwakho kweCrossFit. Khumbula ukuthi ukuzivumelanisa nezimo akuyona inketho engcono kakhulu yomsubathi ngaso sonke isikhathi. Kaningi kunalokho, ukuphumula kuyindlela engcono kakhulu. Kunoma ikuphi, isinqumo esifanele kunazo zonke ukubonisana nomqeqeshi wakho kanye nodokotela wezempilo ukuthi ukwelapha kanjani ukulimala nokuzivocavoca umzimba uma kukhona.
Lapho uthatha isinqumo sokuqhubeka nokuqeqeshwa noma ngabe kukhona ukulimala, gxila ohlangothini lobuchwepheshe bokunyakaza, unake kakhulu inqubo yokusebenza ngesisindo, ukuze ungabhebhethekisi ukulimala okukhona futhi ungacasuli okusha.
Ungabuka futhi amavidiyo athile awusizo mayelana nokuvuselelwa okujwayelekile ngemuva kokulimala okuhlukahlukene kwezindololwane nezihlakala: