I-CrossFit iyisiyalo semidlalo esicebile ezinhlobonhlobo zokuzivocavoca kanye nendlela engajwayelekile yemishini yezemidlalo. Isibonelo esivelele salokhu sihluke ngokuphelele futhi asisetshenziswa kokunye ukuzivocavoca kwezemidlalo ngesihlibhi seCrossFit. Le yindlela engajwayelekile yokuqeqesha amaqembu amaningi emisipha, akwazi ukukhulisa amandla amakhulu wokuqhuma namandla okuqina emisipheni yemilenze, ebhande lasemuva nasemahlombe. Ukuzivocavoca umzimba ngaphandle kobuqili nezingibe zalo lobuchwepheshe. Luhlobo lwenkomba yamakhono asebenzayo omzimba, ngakho-ke ukuphusha noma ukudonsa isihlibhi kuyinto edingekayo emincintiswaneni eminingi emikhulu ye-crossfit.
Kulesi sihloko sizobheka ukuthi ungayisebenzisa kanjani i-crossfit sled enqubeni yokuziqeqesha nokuthi ungazuza kanjani kakhulu kulo msebenzi ngaphandle kokulimaza umzimba wakho.
Kuyini isihlibhi seCrossFit?
Umklamo wale projectile ulula ngokwedlulele. Ingxenye yokuqala ifreyimu yensimbi, ingxenye engezansi yayo enesimo esingunxande (amadiski avela kubha noma omunye umthwalo owengeziwe atholakala kuyo), kanti ingxenye engenhla iqukethe izibambo zensimbi ezihlelwe zibheke ubude nobukhulu obufanayo (ziyadingeka ukusunduza isihlibhi esiphambi kwakho). Ingxenye yesibili iphini lezinsimbi (amadiski abekwe phezu kwalo). Intambo inamathele ezansi. Ine-carabiner ekugcineni ukuze ukwazi ukunamathisela noma yisiphi isibambo esikahle.
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Njengoba ukwazi ukubona, ukwakhiwa kwe-simulator akulula ngokuphelele. Uma kungenakwenzeka ukuthenga ama-sleds anjalo ezitolo zezemidlalo, umshiseli omuhle uyakwazi ukubhekana nomsebenzi wokuzenza. Ngendlela, emajimini amaningi ungathola inguqulo eyenziwe ngokwenza yesihlibhi se-crossfit.
Izinzuzo zokusebenza ngesihlibhi
Kunezindlela eziningi zokusebenzisa isihlibhi samandla we-CrossFit kunqubo yakho yokuqeqesha. Uhlobo ngalunye lomsebenzi ngalomshini ulethela umsubathi inzuzo yakhe. Ake sibheke ukuthi yimuphi umsubathi ongawuthola ngokwenza izivivinyo ezifanayo ngokuhlukahluka okuhlukile.
Ukuthuthukiswa kwemisipha yemilenze nangemuva
- Ukuphusha isihlibhi phambi kwakho kufaka ingcindezi emisipheni emilenzeni nasemhlane. Ukunyakaza kunguhlobo lwe-sprint yokumelana. Isihlibhi soqeqesho sisebenza njengokumelana, sisivimbele ekuthuthukiseni isivinini esikhulu. Ukunyakaza kuqukethe izigaba ezimbili: kusuka endaweni emile nokusheshisa njalo njengoba uqhubekela phambili.
- Umsebenzi onjalo ukhulisa kakhulu amandla nokukhuthazela kwama-quadriceps, imisipha kanye nemisipha ekhazimulayo, okwenza kube lula futhi kube nempumelelo ukwenza izivivinyo eziyisisekelo emilenzeni nokuthuthukisa isivinini esikhulu sokugijima amabanga amafushane. Amandla wokuqhuma emilenzeni nawo ayanda, okusiza ukwenza kangcono izivivinyo zokuqina kwejubane njengokugxuma okuphezulu ebhokisini, ama-squats anekhefu ezansi, nokunye okuningi.
- Ngokwe-biomechanically, le nhlangano ifana kakhulu nokudonsa isihlibhi ngemuva kwayo, ihambise ubuso phambili. Umdlali ulungisa imichilo ekhethekile emahlombe noma ebhandeni bese ezama ukugijimela phambili. Ngesikhathi esifanayo, izihlibhi zenza umsebenzi ube nzima kakhulu, ngoba azivumeli ukuthuthukisa isivinini. Lokhu kuvivinya kunconyelwe abagijimi ababaluleke kubo amandla omlenze wokuqhuma amangalisayo, ngokwesibonelo, ukuqhuma okuphezulu ekuqaleni emjahweni we-sprint noma ukweqa okude nokuphakeme.
Ukuzivocavoca emuva nasemahlombe
- Lapho wenza ukudonsa kwesihlibhi ngemuva kwakho emuva kwakho emuva, ukugcizelelwa komthwalo kudlulela kakhulu kwimisipha yebhande langemuva nehlombe. Umphumela wokuzidonsela emuva ucishe ufane nowokugwedla ku-simulator: amandla okukhuthazela kuyo yonke imisipha yesifuba ayakhula, ukubambelela kuyaqina, futhi kuba lula ngemisipha ukunqoba umkhawulo wezinhlungu ovela ku-anaerobic glycolysis.
- Ngaphezu kwalokho, konke ukuzivocavoca kwe-crossfit sled kuhlanganisa izinto zomsebenzi we-aerobic ne-anaerobic. Lokhu kuholela ekwandeni komsebenzi wohlelo lwezinhliziyo nemithambo yegazi nokusetshenziswa kwemali enkulu yamandla (ama-calories), okuzobaluleke kakhulu kubasubathi abasesigabeni sokushiswa kwamafutha futhi abalwela ukuqeda amafutha amaningi angaphansi.
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Ukulimaza nokuphikisana
Isihlibhi seCrossfit siwumqeqeshi osebenzayo kepha othize. Ngaphezu izincomo ukusetshenziswa, nabo babe eziningi Izimo.
Ingozi yokwandisa ukulimala okudala
Kokubili ukusunduza isihlibanisi esiphambanweni phambi kwakho nokudonsa isihlibhi ngemuva kwakho kuthwala umthwalo oqinile we-axial emgogodleni (ikakhulukazi emgogodleni we-lumbar). Ngalesi sizathu, ukusebenza ngesihlibhi akunconywa kubagijimi abane-scoliosis, i-kyphosis eyeqile noma i-Lordosis, i-hernia noma i-protrusion.
Ukududula isihlibhi phambi kwakho nakho kunomthelela oqinile endololwaneni nasemalungeni ehlombe nasemigudwini. Ukuphusha izihlibhi akunconyelwa abasubathi abanokulimala ngendololwane kanye nehlombe, kanye nabadlali bezinsimbi zokunyusa amandla kanye nabasebenza ebhentshini inqubo yabo yokuqeqesha egxile kuzisindo zamahhala zokuzivivinya zebhentshi (zilele ebhentshini noma zihleli). Umthwalo ezindololwaneni nasemahlombe uzoba mkhulu kakhulu, imisipha nemisipha ngeke nje kube nesikhathi sokululama, futhi kungekudala lokhu kuzoholela ekulimaleni. Kuyindaba efanayo namadolo: ukwenza njalo ukuqhutshwa kwesihlibhi kanye ne-barbell squats esindayo noma imishini yokunyathela imilenze kuzokhula kancane kancane izicubu ezihlangene, ezizokuvimbela ukuthi uqhubeke nokuzivocavoca ezingeni elibi ngokuzayo.
Ingozi yokulimala
Ukudonsela isihlibhi kuwe akuhlukumezi kangako kunokucindezela isihlibhi esiphambi kwakho, ngoba umthwalo usatshalaliswa ngokulinganayo phezu kwayo yonke imisipha yomzimba. Kepha qaphela: Ukuziphonsa ngokweqile ngokweqile okuhlanganiswe nokusebenza okunamandla kwe-deltoid kungaholela ku-hypertonicity yamaphakathi nasema-delta asemuva. Lokhu kungaholela ekukhaleni kwemisipha, emigodini, noma ekulimaleni kwesikhwama se-rotator.
Kumele kuqashelwe ukuthi konke okungenhla kubhekisa, okokuqala, ezimweni lapho umgijimi enza izivivinyo ngesisindo esiningi kakhulu sokusebenza, engalandeli inqubo elungile, noma esesimweni sokuqhubeka ngokweqile futhi engatholi izinsiza ezanele zokululama.
Isihlibhi siwumqeqeshi osebenza kahle kakhulu, futhi awudingi ukuzama ukukhipha okuphezulu kuwe njalo lapho usebenza naso. Ungayidluli ngezisindo ezengeziwe bese ulandela inqubo efanele, bese ungazuza kuphela kulokhu kuvivinya umzimba, futhi ubungozi bokudicilela phansi impilo yakho nokuphila isikhathi eside kwezemidlalo kuzothuthuka.
Yimiphi imisipha esebenzayo?
Izivivinyo ezintathu eziyisisekelo zenziwa ngesihlibhi:
- ukusunduza isihlibhi esiphambi kwakho;
- ukudonsela isihlibhi kuwe;
- ukudonsa isihlibhi ngobuso phambili.
Ukuzivocavoca kune-biomechanics ehlukile, futhi umthwalo emaqenjini ehlukene emisipha nawo uyahluka.
Lapho uphonsa isihlibhi esiphambi kwakho, sebenza okuningi: imisipha ye-gluteal, imisipha, i-quadriceps, imisipha yethole, ama-extensors womgogodla, izinyanda zangaphambilini ze-deltoid muscle, i-triceps nemisipha ye-pectoral.
Lapho udonsa isihlibhi, ubheke phambili, umsebenzi olandelayo uqhubeka kakhulu: imisipha ye-trapezius, imisipha yentamo, imisipha ye-gluteal, i-quadriceps, i-hamstrings, imisipha yethole kanye ne-extensors yomgogodla.
Lapho udonsela isihlibhi kuwe, zisebenza kakhulu: izinyanda zangaphambili neziphakathi zemisipha ye-deltoid, ama-lats kanye nemisipha ye-trapezius yangemuva, ama-biceps nezingalo zangaphambili, i-extensors yomgogodla kanye nemisipha e-gluteal.
Kuzo zonke izimo, imisipha yesisu kanye ne-oblique esiswini, imisipha yamazinyo kanye ne-intercostal isebenza njengeziqinisa ekuhambeni.
Indlela yokuzivocavoca umzimba
Ngezansi sizobheka inqubo yokwenza uhlobo ngalunye lokuzivocavoca nge-sled sled step by step.
Ukuphusha isihlibhi phambi kwakho
Lolu hlobo lokuzivocavoca kufanele lwenziwe ngokulandelayo:
- Beka isihlibhi phambi kwakho, ncika phambili kancane bese uphumuza izintende zezandla kuzibambo eziqondile. Qondisa amehlo akho phambili, umhlane wakho kufanele uqonde, umlenze owodwa welulelwe phambili. Imisipha ye-triceps ne-gluteus ishubile kancane ngokwezibalo, kufanele ibe sesimweni "sentwasahlobo", ilungele ukusunduza isisindo siye phambili.
- Dala umfutho wokuqala wokunyakaza. Ukunyakaza kufanele kwenziwe ku-80% ngenxa yomsebenzi wemisipha yemilenze, amahlombe kanye ne-triceps kusisiza kuphela ukuthi singalahli ijubane elizuzile. Qinisa ngokuqinile izinqe nezintambo zomlenze phambi komlenze bese uzama ukuthatha isinyathelo sokuqala, ngaso leso sikhathi isihlibhi kufanele sinyakaze.
- Qala ukuthatha isivinini. Lapho nje isihlibhi sesisukile endaweni yaso, thatha isinyathelo ngonyawo lwakho lwangemuva uqhubeke uye phambili. Isinyathelo ngasinye esisha kufanele siqhume futhi sivele ngokushesha. Khumbula ukugcina umhlane wakho uqonde futhi ubheke ohlangothini lokuhamba.
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Ukudonsela isihlibhi kuwe
Ukuzivocavoca kwenziwa ngale ndlela elandelayo:
- Bamba isibambo esilengiswe ku-carabiner ekugcineni kwekhebula. Uma isikhathi eside intambo iba nzima, lo msebenzi uzoba nzima. Phindela emuva ukuqinisa ikhebula, kusuka lapha sizodala umfutho wokuqala we-jolt;
- Thatha ukhalo lwakho emuva kancane, umhlane wakho uqonde, amehlo akho aqonde phambili, izingalo zakho zigobeke kancane ezindololwaneni futhi zolulelwe phambi kwakho;
- Vumela intambo ikhululeke kancane futhi ngokushesha ngemuva kwalokho idonsele isihlibhi kuwe, ngasikhathi sinye uhlanganyele imisipha yomzimba (ama-biceps, ama-deltas abuyela emuva, i-latissimus dorsi) nemilenze (i-quadriceps nemisipha). Ngalesi sikhathi, isihlibhi kufanele sisuke endaweni yaso, kuthi ngenkathi siginqika siqonde ngakuwe, thatha izinyathelo ezincane ezi-2-3 emuva ukuze ikhebula libe nesikhathi sokwelula. Ukwenza isihlibhi sihambe ibanga elikhulu ngasikhathi, ngemuva kokucindezela ngakunye, hlanganisa amahlombe ehlombe ndawonye ukuze ulayishe eminye imisipha yangemuva;
- Ngaphandle kokuvumela isihlibhi soqeqesho ukuthi sime, phinda ukunyakaza okuya kuwe, uzama ukukhuphula ijubane le-projectile ngokucindezela ngakunye, noma okungenani ungakuvumeli kube yiqhwa endaweni. Umhlane kufanele uhlale uqonde kuwo wonke umsebenzi, ukuzungeza umgogodla we-lumbar noma we-thoracic akwamukelekile, njengoba kugcwele ukulimala;
- Abadlali abaningi banenkinga yokugxila njengoba beya emuva. Ukuze ugxile kangcono kulokuzivocavoca umzimba, yiba nomngane wokuqeqesha ame ngemuva kwakho izinyathelo ezimbalwa bese ekuqondisa uma kunesidingo.
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Ukudonsa isihlibhi ngobuso phambili
Le nguqulo ye-crossfit sled exercise yenziwa kanjena:
- Vikela imichilo yehlombe noma uyihlanganise nebhande lezemidlalo. Suka kude nesihlibhi ukuze ikhebula seluleke ngokuphelele, uncike phambili kancane, kepha gcina umhlane wakho uqonde. Ukubheka kuqondiswe phambi kwakho, umlenze owodwa ulethwa phambili kude ngesinyathelo esisodwa;
- Qala ukunyakaza kokuqala. Isihlibhi kufanele sikhishwe ngokushesha, kepha ngokushelela, akukho ukunyakaza okungazelelwe okufanele kwenziwe, ngaphandle kwalokho ubungozi bokulimaza umgogodla we-thoracic. Ngokwezibalo sihluza umlenze, silethe phambili, bese sizama ukuthatha isinyathelo sokuqala, sizama ukucindezela phansi ngesithende ngaphambi komlenze omile. Ngalesi sikhathi isihlibhi kufanele siqale ukuhamba;
- Ngaphandle kokuma kancane lapho sinyakaza, ngokushesha sithatha igxathu eliya phambili ngonyawo lwethu lwangemuva bese sidlulisela isikhungo samandla adonsela phansi kuso. Ngemuva kokuthatha izinyathelo eziyi-3-4, ezinye izinyathelo zizoba lula kakhulu, ngoba isihlibhi sizobe sesinaso isikhathi sokusheshisa, futhi konke ukunyakaza ngeke kusadinga umzamo onamandla kangaka wemisipha yemilenze nasemuva.
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Iziduli ze-Crossfit
Uma ijimu yakho ifakwe le mishini, ungaphuthelwa yithuba lokuzivocavoca nayo. Lokhu kuzoletha ukuhlukahluka okusebenzisekayo kunqubo yokuqeqesha futhi kuzonikeza imizwa emisha, engenakuqhathaniswa ngemuva kokuzivocavoca okuhle.
Ukunakwa: izakhiwo ze-crossfit ezibalwe etafuleni ziqukethe izivivinyo ezakha umthwalo oqinile we-axial emgogodleni futhi azinconyelwe abasubathi abasafufusa.
| Intukuthelo | Phusha isihlibhi phambi kwakho amamitha angama-30, ama-burpees ayi-15 ngokufinyelela kubha evundlile bese udonsela isihlibhi ngamamitha angama-30 ohlangothini oluhlukile. Imizuliswano engu-4 isiyonke. |
| I-Loco | Yenza ama-barbell squats ayi-10, ama-15 ahlwithe izandla zombili ze-kettlebell, ama-swing angu-20 anezandla ezimbili, bese uphusha isihlibhi esingamamitha angama-60 phambi kwakho. Imizuliswano emi-3 kuphela. |
| Itshe lokugibela | Yenza ukudonsa kwesihlibhi kuwe amamitha angama-25, dlula amamitha angama-25 ngamaphaphu nge-barbell, dlulisa ibanga lokubuyela esihlibheni nge-barbell ngaphezulu kwekhanda lakho bese uphonsa isihlibhi emuva kwakho. Imizuliswano emi-3 kuphela. |
| Umpetha wonodoli | Phusha isihlibhi phambi kwakho bese usidonsela ngokushesha isihlibhi kuwe. Imizuliswano eyi-10 kuphela. |
