Ukuzivocavoca kwe-Crossfit
6K 0 09.06.2017 (ukubuyekezwa kokugcina: 07.01.2019)
IBarbell Lateral Lunge ukuzivocavoca okungajwayelekile kokuthuthukisa imisipha yemilenze nezinqe. Ngokungafani ne-barbell yakudala noma i-dumbbell lunges, inqwaba yomthwalo lapha iwela kunqwaba ye-lateral ye-quadriceps nemisipha ye-gluteal. Izimbambo nezintambo azibandakanyi kakhulu ekuhambeni.
Kunconywa ukwenza ama-lunges asemaceleni nge-barbell, hhayi ngama-dumbbells. Lokhu kuzokwenza kube lula kuwe ukulawula ukuma komzimba, futhi ngeke uncike phambili kakhulu, okuzokuvumela ukuthi ugxile kangcono ekusebenzeni kweqembu lezicubu ezihlosiwe.
Kulesi sihloko sizobheka ukuthi singawenza kanjani lo msebenzi ngokufanele, nokuthi sizosinikani njalo.
Yimiphi imisipha esebenzayo?
Ake siqale ngokubheka ukuthi imiphi imisipha esebenza lapho wenza amaphuphu we-barbell ohlangothini.
- Amaqembu emisipha asebenzayo amakhulu ama-quadriceps (ikakhulukazi izinyanda ezisemaceleni neziphakathi) kanye nemisipha ekhazimulayo.
- Umthwalo ongaqondile usetshenziselwa izintambo kanye nama-adductors.
- I-extensors yomgogodla kanye nezicubu zesisu zisebenza njengeziqinisa umzimba lapho zihamba.
Izinzuzo nokuphikisana
Okulandelayo, sifuna ukunaka amaphuzu akho awusizo okuzivocavoca, futhi futhi sikhulume ngokunye ukuphikisana okukhona.
Izinzuzo zokuzivocavoca umzimba
I-barbell lunge ingesinye sezivivinyo ezimbalwa ongazisebenzisa ukugcizelela umthwalo ongaphandle kwe-quadriceps. Abasubathi abaningi ababandakanyeka ekuvivinyweni komzimba nasekwakhiweni komzimba banokungalingani okuthile: ithanga langaphakathi lithuthuke kahle, futhi i-quadriceps yangaphandle iwela ngaphandle kwesithombe esikhulu. Imisipha yomlenze ibukeka ingalingani.
Ukulungisa lokhu, kunakwa kakhulu ukuvivinya umzimba okulayisha ikhanda le-lateral le-quadriceps, njengamaphaphu asemaceleni nge-barbell, imishini yokucindezela imilenze emincane, noma ama-squats emshinini kaSmith onemilenze emincane. Le ndlela yokuqeqeshwa izosiza ekwakheni isisindo semisipha, ikhulise amandla futhi ithuthukise ukukhululeka.
Izimo
Kodwa-ke, ngenxa yokuphikisana nokwelashwa, lo msebenzi awulungele bonke abasubathi. Amaphaphu we-lateral anomthelela omkhulu ekuhlanganyeleni kwamadolo nemisipha. Abantu abake balimala ngokweqile emithanjeni bavame ukuzwa ubuhlungu nokungahambi kahle ngenkathi bekwenza. Ngaphezu kwalokho, ukuzivocavoca okunjalo kuyadikibala kakhulu kubantu abanezifo ezingalapheki ezinjenge-tendonitis, bursitis, noma i-osteochondrosis.
Ama-lumges ane-barbell ezinhlangothini awukuzivocavoca okuphephile futhi okulula kusuka ekubukeni kwe-biomechanics, kepha abanye abagijimi bayakwazi ukulimala kuwo. Ezimweni ezingama-99%, lokhu kwenzeka ngenxa yokungathobeli inqubo yokusebenza ngesisindo esikhulu. Kufanele usebenze lapha ngesisindo esinethezekile, lapho ungenza khona ukuphindaphinda okungu-10 emlenzeni ngamunye, ngaphandle kokwephula inqubo. Amarekhodi wamandla nezisindo ezinkulu zokusebenza akusizi ngalutho lapha.
Inqubo yamaphaphu asemaceleni
Indlela yokwenza lo msebenzi imi kanje:
- Susa i-barbell kusuka kuma-rack noma uyiphakamise ngaphezulu kwakho bese uyibeka emisipheni ye-trapezius, njengama-squats ajwayelekile.
- Isikhundla sokuqala: emuva iqondile, imilenze iyafana komunye nomunye, ukhalo lubuyiselwe emuva kancane, ukubuka kubhekiswe phambili. Ngezandla zethu sibambe i-barbell, siyibambe ibanzi kancane kunezinga lehlombe.
- Sithatha umoya bese sinyathela ohlangothini ngonyawo olulodwa. Ubude bezinyathelo cishe ngamasentimitha angama-40-50. Awudingi ukuthatha isinyathelo esibanzi, ngaphandle kwalokho kuzoba nzima kakhulu kuwe ukugcina ibhalansi. Ubuqili obukhulu bezobuchwepheshe lapha isikhundla sonyawo. Uma uphendukisa unyawo ngama-degree angama-45, ungazimela kalula ngobubanzi obugcwele, kepha umthwalo omningi uzodlulela ethangeni elingaphakathi. Uma ungaphenduki unyawo, ngakho-ke akulona iqiniso ukuthi uzokwazi ukuhlala phansi ujule futhi ungene ngokuphelele ku-quadriceps - abantu abaningi abanakho ukuguquguquka okwanele kwalokhu. Ngakho-ke, kunconywa ukubeka unyawo lwakho ekhoneni elincane kakhulu - cishe ngama-10-15 degrees. Lokhu kuzokuvumela ukuthi wenze ama-swing lunges agcwele ngaphandle kokungaphatheki kahle kumajoyinti akho amadolo.
- Sikhipha umoya, siyasukuma sibuyele endaweni yokuqala. Okusemqoka lapha wukugcina ithanga lisendizeni efanayo nonyawo. Awukwazi "ukugoqa" idolo ngaphakathi. Ungenza amaphuphu asemaceleni ngomlenze ngamunye ngokulandelana, noma ungaqala wenze inani elihleliwe, ngokwesibonelo, ngonyawo lwakho lwesobunxele, bese uphinda ngokufanayo ngonyawo lwakho lwesokudla. Khetha inketho evumelana nawe kakhulu.
Izakhiwo zokuqeqesha zeCrossfit
| 24 | Yenza ama-squats angama-24, ama-lunges ohlangothini we-barbell angama-24 (ayi-12 emlenzeni ngamunye), nokugijima kwamamitha ayi-400. Imizuliswano engu-6 isiyonke. |
| U-Anny | Yenza ama-squats angama-40, ama-sit-up angama-20, ama-lunges ezinhlangothini ezingama-20, kanye nama-sit-up angama-40. Inselelo ukuphothula imizuliswano eminingi ngangokunokwenzeka ngemizuzu engama-25. |
| Isidlo sasekuseni sabavakashi | Yenza ama-burpees ayi-10, amabhokisi we-15 agxumayo, ama-swings angu-20 anezandla ezimbili, ama-sit-up angama-20, kanye namaphaphu asemaceleni angama-30 nge-barbell. Imizuliswano engu-5 kuphela. |
