Kunzima ukucabanga ngomdlalo owodwa lapho abasubathi bebengeke basebenzise ukudonsa ukwakha imisipha nokwandisa amandla engalo. Lo msebenzi ngokuqinisekile ufakiwe ohlelweni lokufunda ngokwasemzimbeni, ngisho nasezikhungweni zemfundo. Lolu hlobo lokuzivocavoca umzimba luthandwa kakhulu kubagijimi ukuthi lungatholakala ngisho nasezinhlelweni ezintsha zokuqeqesha, kufaka phakathi iCrossFit. Sizokhuluma ngaye kulesi sihloko.
Izinzuzo zokudonsa
Ukuthandwa okuphezulu kwalokhu kuvivinya umzimba ngokuyinhloko kungenxa yokuthi akugcini nje ngokuba nomthelela ekuthuthukiseni amandla emisipha nokukhuthazela, kuthuthukisa ukuqina komzimba wangaphandle, kodwa futhi kuqinisa nemisipha, kunomthelela omuhle emgogodleni womdlali wezemidlalo. Amaqembu emisipha ahlukahlukene abandakanyekile futhi le mithwalo ingahluka ngezindlela eziningi. Izinzuzo zokudonswa kubha evundlile azingabazeki. Futhi, lokhu akudingi amadivayisi ahlakaniphile noma ama-simulators akhethekile. Kwanele ukuba nanoma iyiphi i-crossbar eqinile, umzimba kanye nesifiso sokuyithuthukisa.
Yimiphi imisipha esebenzayo?
Ngaphambi kokuqhubekela phambili ngokubheka uhlangothi lobuchwepheshe lokuzivocavoca, ake sibone ukuthi imiphi imisipha esebenza kakhulu lapho udonsa ibha evundlile.
Amaqembu emisipha emhlane, esifubeni, esiswini, ebhande lehlombe abandakanyeka ngasikhathi sinye, okungukuthi:
- i-trapezius, eyindilinga ne-rhomboid, amakati, imisipha eyeluliweyo emuva;
- isifuba esincane nesikhulu;
- zonke izinhlobo zemisipha yesisu;
- ama-biceps, ama-triceps;
- i-brachial, i-deltoid yangemuva nemisipha eminingi yengalo.
Izindlela nezinhlelo ezahlukahlukene zokudonsela kubha evundlile zikuvumela ukuthi ushintshe noma uthuthukise umphumela eqenjini elithile lezicubu:
© Makatserchyk - stock.adobe.com. Ukudonswa kwesifuba
© Makatserchyk - stock.adobe.com. Ukubamba okufanayo
© Makatserchyk - stock.adobe.com. Ukubamba okuguqukayo
© Makatserchyk - stock.adobe.com. Ukudonsa ngemuva kwekhanda
Izinhlobo zokudonsa
Izinhlobo zokudonsa kubha evundlile zihlukaniswa ngokushintshaniswa kwezigaba, noma ngabe zenziwa ngezisindo noma ngaphandle kwezisindo, kepha umbandela obaluleke kakhulu inqubo yokwenziwa nokuthi ubambelela kanjani kubha (bamba). I-Grips, nayo, ihlukaniswa ngokuya ngezici ezimbili eziyinhloko - izindlela zebanga nokubamba.
Ukubukwa ngebanga lokubamba
Ibanga phakathi kwama-grippers yilezi zinhlobo ezilandelayo:
- ukubambelela okuncane - lapho ibanga phakathi kokubamba kwezandla zomsubathi lingaphansi kobubanzi bamahlombe akhe;
- ukubamba okuphakathi - ibanga eliphakathi kwezingalo lilingana nobubanzi bamahlombe, lingaba libanzi kancane;
- ukubambelela okubanzi kulapho izingalo zibekwe ngaphezu kobubanzi behlombe ngokuhlukana.
Ukuhlukaniswa ngendlela yokubamba ibha
Izindlela zokubamba zimi kanje:
- iqonde noma ukubamba phezulu - izintende zezinsizwa ziqondiswe ohlangothini olubhekene nobuso bayo;
- ukuhlehlisa okuphansi noma okuphansi - i-crossbar ibanjwe ngezansi futhi izintende zibheke ebusweni bokudonsa phezulu;
- ukubambelela okungathathi hlangothi noma okufana nakho - izandla ziphendukele ngaphakathi futhi izintende zibhekene.
Ngokushintsha indlela obamba ngayo ibha evundlile, ungagxilisa umthwalo emisipheni ehlukene. Umthwalo usatshalaliswa ngokulinganayo kuwo wonke amaqembu emisipha abandakanyekayo ngokubamba okuqondile okujwayelekile ngebanga elijwayelekile phakathi kwezingalo. Ukudonsela kubha evundlile ngokubamba okubanzi kulayishe imisipha yangemuva. Ukubamba okuphindayo kuqinisa ama-biceps ngaphezulu. Umugqa oqondile omncane ubeka nengcindezi enkulu emisipheni yamahlombe. Ukudonsela phezulu kubha evundlile kusisindo kufanele kwenziwe ngezisindo.
Izinhlobo zendlela yokwenza
Ukudonsela phezulu kubha evundlile kuhloswe ekuthuthukiseni ukusebenza kwayo yonke imisipha yomzimba, ngakho-ke, ingene ngokuqinile ohlelweni lokuqeqeshwa kwe-crossfit, yaba yinto ebalulekile kubo.
Ku-CrossFit, kanye nalezo zakudala, izinhlobo ezilandelayo zalo msebenzi zisetshenzisiwe:
- ukudonsa ukudonsa;
- uvemvane;
- isifuba kubha;
- ukudonsa ukudonsa.
Amasu abo afana kakhulu futhi ezimweni eziningi kwenziwa ngenxa yokunyakaza okungaphezi. Uma kunguhlobo lwakudala lokudonsa ukuvivinya umzimba kwenziwa ngezitho ezingezansi kusalokhu kuphela ngokusikwa kwamaqembu emisipha ehlukene, lapho ku-kipping noma ku-butterfly stroke umgijimi enza ukunyakaza okunyakazayo futhi, nge-inertia, uphakamisa umzimba ophezulu ngaphezulu kwebha.
Ngokusho kokubuyekezwa, ukudonsa nge-kipping, ngokwesibonelo, kulula kunokwasendulo, kepha ngenqubo engalungile, kuyabethusa kakhulu. Ungathola imininingwane eningiliziwe ngamasu okwenza ngamunye walezi zivivinyo kuwebhusayithi yethu.
Indlela yokuzivocavoca umzimba
Ungenza ukudonsa kubha evundlile, nsuku zonke kanye nezikhathi ezimbalwa ngesonto. Awudingi ukuyenza ize ifike ekukhathaleni, umthwalo wamaphesenti angama-70 ulungile. Ukwenza ukudonsa okungu-7-8 kusiza ukuthuthukisa amandla emisipha, futhi ukuphindaphinda okulandelayo kokuvivinya umzimba kuhlose ukukhulisa ukubekezela. Ungalinyusa nini futhi kanjani inani lokudonswa kubha evundlile kunqunywa ngakunye ngesikhathi sokuqeqeshwa.
Ngaphambi kokuqala ukudonsa, izivivinyo zokuzifudumeza, ezinjenge-push-up, ngeke zibe ngaphezulu. Uhlelo lokudonsa kubha luxhomeke kulokho ofuna ukukufeza: thuthukisa amandla engalo noma wandise imisipha.
Inqubo yokudonsa kubha evundlile imi ngale ndlela elandelayo:
- Hang kubha evundlile, ukhethe ububanzi nokubamba indlela oyidingayo.
- Yenza ukunyakaza phezulu, ngenkathi ukhipha umoya ngasikhathi sinye. Ukunyakaza kufanele kwenziwe ngokuhamba kwama-blade. Ungazami ukuzidonsela phezulu ngamandla ama-biceps, ngoba i-latissimus dorsi iyiqembu lezicubu eliqine kakhulu. Okufanayo kusebenza ekunyakazeni okuhlukahlukene kokunyakazisa kwesifuba nemilenze - lokhu akuvumelekile kunguqulo yakudala yokudonsa. Zama ukugxila esimweni sezindololwane zakho. Kufanele "uwacindezele" phansi lapho uphakamisa umzimba - ngale ndlela umthwalo ku-latissimus dorsi uzobe mkhulu.
- Ukunyakaza kwenziwa kahle kakhulu nge-amplitude ephelele. Phezulu, isilevu kufanele sibe ngaphezu kwezinga lebha evundlile, futhi izindololwane kufanele zicindezelwe emzimbeni.
- Zehlise kahle lapho uhogela. Ukwehla ngesikhathi kufanele kulingane nokwenyuka. Ngezansi, qondanisa ngokuphelele izingalo zakho bese uphumule imisipha yakho yangemuva. misa isikhashana umzuzwana owodwa, bese wenza okunye ukuphindaphinda.
Ukudonswa kwabaqalayo
Futhi manje amathiphu ambalwa walabo abaqala ukudonsa phezulu kubha evundlile kusuka ekuqaleni, okungukuthi, abakwazi ukudonsa kanye. Ungadikibali bese ulinda nje ukuze uqale. Yenza izivivinyo ezikhethekile zokuqinisa izandla zakho njalo. Le yingxenye ebalulekile yenqubo yakho yokuzivocavoca umzimba, njengoba ngaphandle kokubambelela ngokuqinile, izandla zakho zizokwehla. Thatha isikhathi sakho - kungcono ukwakha umphumela kancane kancane kunokulimala ngokuzumayo okungazelelwe.
Ukudonsela kubha evundlile yabaqalayo kunamasu amaningi akhethekile azosiza ukuthuthukisa umphumela wakho wokwenza lo msebenzi ngomugqa omfushane. Nazi ezimbalwa zazo:
- Ukuphindaphinda okungekuhle. Ukwenza sengathi usuzihudulile kubha evundlile. Isilevu sakho siphezu kwebha futhi izingalo zakho zigobile. Kepha lokhu ukufeza ngosizo lwento esizayo - isihlalo noma ibhentshi. Zithobe ngokunensa ngangokunokwenzeka. Yenza amasethi amathathu noma amane emizamo eminingi yokuzivocavoca. Le nxanxathela ibuye ilunge kulabo abangazange baqeqeshe isikhathi eside futhi abasanda kuqala ukuqeqeshwa.
- Ukudonsa ngosizo lozakwethu. Hang on the bar enezingqimba, nozakwenu, ukukugona ngemuva, makakusize uphakamise. Izindlela ezintathu zenziwa ngokuncipha kwenani lokuzivocavoca. Khumbula ukuthi umthwalo omkhulu kufanele ube kuwe.
- Ukudonsa phezulu. Beka isihlalo ukuze izingalo zakho zigobeke ngo-90 ° zibheke kubha, sengathi wenza uhhafu webanga lokudonsa. Yenza okunye ngokwakho. Inani lezindlela nokudonsa okwenziwe kuyefana namanye amasethi wokuzivocavoca kwabaqalayo.
- Umqeqeshi okhethekile noma ibhande lokunwebeka. Ezindaweni eziningi zokuvivinya umzimba kunama-simulators akhethekile (ama-gravitron) okusiza ukudonsa, athandwa kakhulu amantombazane. Ibhande le-elastic lingasebenza njengendawo ephelele. Amabhande e-elastic wokudonsa phezulu kubha evundlile azovumela kuphela ukunciphisa umthwalo, kepha futhi nokukulungisa usebenzisa i-counterweight.
© Makatserchyk - stock.adobe.com
Uhlelo lokudonsa kubha evundlile
Ukuqinisekisa ukuthuthuka komuntu siqu ekudonselweni phansi, awudingi ukulandela inqubo elungile yokwenza izivivinyo, kepha futhi unamathele ohlelweni oluthile lokuqeqesha. Uhlelo lokudonsa kubha evundlile, olwenzelwe amasonto angama-30, luziveze kahle kakhulu. Ngenxa yakhe, ungafinyelela imiphumela ephakeme ezinzile. Lolu hlelo luhlinzeka ngezindlela ezi-5 zebha evundlile emsebenzini ngamunye ngokukhuphuka kwesonto masonto onke.
Ungabona umdwebo oningiliziwe wokuthi ungakukhulisa kanjani ukudonsa kubha evundlile esithombeni esingezansi. Kufanelekile kwabesilisa nabesifazane.
| Uhlelo Lokwandisa Ukudonsa Kwamaviki angama-30 | ||||||
| Isonto | Indlela 1 | Indlela 2 | Indlela 3 | Indlela 4 | Indlela 5 | Ingqikithi |
| 1 | 6 | 5 | 5 | 4 | 3 | 23 |
| 2 | 7 | 6 | 5 | 4 | 4 | 26 |
| 3 | 8 | 6 | 5 | 5 | 4 | 28 |
| 4 | 8 | 7 | 5 | 5 | 5 | 30 |
| 5 | 9 | 7 | 6 | 5 | 5 | 32 |
| 6 | 10 | 7 | 6 | 6 | 5 | 34 |
| 7 | 10 | 8 | 6 | 6 | 6 | 36 |
| 8 | 11 | 8 | 7 | 6 | 6 | 38 |
| 9 | 12 | 8 | 7 | 7 | 6 | 40 |
| 10 | 12 | 9 | 7 | 7 | 7 | 42 |
| 11 | 13 | 9 | 8 | 7 | 7 | 44 |
| 12 | 14 | 9 | 8 | 8 | 7 | 46 |
| 13 | 14 | 10 | 8 | 8 | 8 | 48 |
| 14 | 15 | 10 | 9 | 8 | 8 | 50 |
| 15 | 16 | 10 | 9 | 9 | 8 | 52 |
| 16 | 16 | 11 | 9 | 9 | 9 | 54 |
| 17 | 17 | 11 | 10 | 9 | 9 | 56 |
| 18 | 18 | 11 | 10 | 10 | 9 | 58 |
| 19 | 18 | 12 | 10 | 10 | 10 | 60 |
| 20 | 19 | 12 | 11 | 10 | 10 | 62 |
| 21 | 20 | 12 | 11 | 11 | 10 | 64 |
| 22 | 20 | 13 | 11 | 11 | 11 | 66 |
| 23 | 21 | 13 | 12 | 11 | 11 | 68 |
| 24 | 22 | 13 | 12 | 12 | 11 | 70 |
| 25 | 22 | 14 | 12 | 12 | 12 | 72 |
| 26 | 23 | 14 | 13 | 12 | 12 | 74 |
| 27 | 24 | 14 | 13 | 13 | 12 | 76 |
| 28 | 24 | 15 | 13 | 13 | 13 | 78 |
| 29 | 25 | 15 | 14 | 13 | 13 | 80 |
| 30 | 26 | 15 | 14 | 14 | 13 | 82 |
Izingozi zokulimala
Ukudonsela phezulu kubha evundlile, yize empeleni kungewona umsebenzi onzima kakhulu, kungahle kugcwale ukulimala noma imizwa engathandeki ngemuva kokuqeqeshwa okuqinile.
- Into yokuqala okufanele uyiqaphele ukuvela kommbila. Zakhiwa lapho isikhumba sezintende sicindezelwe noma sigcotshwa kaningi hhayi kwabesifazane kuphela, kepha nakwabesilisa, senzeka ngemuva kweseshini yokuqala yokuqeqesha. Izindlela ezingcono kakhulu zokuzivikela kuzo amagilavu wezemidlalo akhethekile azokusiza ukuthi uhlale endaweni yokucima ukoma.
- Lapho wenza ukudonsa, ikakhulukazi kwabaqalayo, kunengozi enkulu yokuwa. Lokhu kwenzeka ngezandla eziqinile ngokwanele, ukungabambi kahle, izandla ezimanzi noma ezishelelayo. Amagilavu noma i-talcum powder ekhethekile izosiza ukuqeda izintende ezimanzi, futhi ukuze uqinise izandla, udinga ukuqeqesha imisipha yesihlakala ngokulenga isikhathi eside kubha ovundlile namasethi wokuzivocavoca okhethekile wabaqalayo.
- Ngokuqeqeshwa okunamandla, ikakhulukazi esigabeni sokuqala, ubuhlungu emisipheni, emalungeni nasemigudwini yengxenye ephezulu yomzimba abunakugwenywa. Ukuze unciphise lokhu kungakhululeki, landela inqubo efanele, ufudumale ngaphambi kokukhuphuka, bese ukwandisa umthwalo kancane kancane.
Izakhiwo zeCrossfit ezinokudonsa
Sikulethela ukunakekelwa kwezakhiwo ezimbalwa zokuqeqesha ze-crossfit, eziqukethe kuhlelo ngqo ukudonsa okudala kubha evundlile.
| Chain | Yenza ukuhudula oku-10, amalifti we-pegboard amile ama-3, ama-deadlifts ayi-10 akudala, ama-burpees ayi-10 Imizuliswano engu-5 kuphela. |
| Merf | Yenza ukudonsa okungu-100, umshini wokunyathela - 1 km, 200 push-ups, squats - 300 reps. |
| Ukunqoba okungamashumi amathathu | Yenza ama-pull-ups angama-30, ama-sock 30 aphakanyisiwe, ama-burpees angama-30, imishini yokunyathelisa ye-kettlebell engama-30, ama-30 okubulala. |
| Сindy | Yenza ukudonsa oku-5, ama-push-up ayi-10, ama-squats womoya ayi-15. Isikhathi imizuzu engama-20. Kwabaqalayo. |
Ayikho imidlalo ehlukumezayo, kukhona ukusebenza okungafanele kokuzivocavoca umzimba. Qiniseka ukuthi ufaka ukudonsa kubha evundlile ohlelweni lwakho lokuzivocavoca futhi kungekudala uzokwazi ukuziqhayisa ngomzimba omuhle ngokumangazayo kanye nemisipha yengalo ekhishwe. Kepha ungakhohlwa ngokuqeqesha imikhawulo engezansi. Ngemuva kwalokho uzoba ongenakuvinjelwa nakancane.
