Kuze kube muva nje, ama-pegboards (ama-simulators alingisa ukunyakaza kwabagibeli nabaqwala amatshe) ayengatholakala kuphela ezindaweni zokuthenga nezokuzijabulisa nasemapaki okuzijabulisa, kepha manje cishe yonke indawo yokuzivocavoca ehlonishwayo ye-CrossFit inazo. Isizathu silula: ama-pegboards awabizi futhi ayasebenza kakhulu ekuqeqesheni. Amabhodi anjalo athandwa ngabasubathi bawo wonke amazinga wamakhono, ngoba iphegibhodi enqamulelayo ikuvumela ukuthi uthuthukise kangcono ukusebenza nokuqina komzimba womzimba wakho, uzuze ukuphakama okusha kwezemidlalo.
Kulesi sihloko, sizokhuluma ngokuthi yini i-pegboard nokuthi yikuphi ukuqeqeshwa ngalezi zinsiza zezemidlalo okuzosinika khona.
Yini iphegibhodi?
I-Pegboard (i-pegboard) - ibhodi elenziwe ngamapulangwe ayizicaba elinemigodi, elingisa ukuhamba komqali lapho ukhwela edwaleni eliqondile
Iminyakazo yenziwa kusetshenziswa izibambo ezikhethekile ezidinga ukufakwa emigodini ebhodini. Kulokhu, i-pegboard ilenga odongeni ngokuma, ngokuvundlile noma nge-engeli. Ukuphakamisa umzimba kwenziwa kuphela ngenxa yomsebenzi wezingalo nemisipha yebhande lehlombe, imisipha yemilenze cishe ayibandakanyeki ekuhambeni.
Ubude bebhodi bungahluka: kusuka kumasentimitha angama-75 kuye kwayi-150. AmaGyms anama-pegboards amade, amamodeli amafushane alungele ukusetshenziswa kwasekhaya. Ngaphezu kwalokho, unolwazi oluncane ngesaha eliyindilinga, i-drill ne-grinder, ungenza kalula iphegibhodi elungele izinhloso zakho ngaphandle kobunzima obukhethekile, ngaphandle kokuchitha imali.
© leszekglasner - stock.adobe.com
Ukusebenza kahle kweSimulator
Ukusebenza kwale projectile kuxhomeke ekutheni umthwalo onjalo, ohlanganisa izinto ezimile nezishukumisayo, ucacise kakhulu, futhi ngemisipha yebhande lehlombe, ejwayele ukusebenza okuyisidina ngensimbi ejimini, lokhu kuzoba ukucindezeleka okukhulu nokukhuthaza ukukhula okuqhubekayo.
Eqinisweni, usebenza ngesisindo sakho, wenza inani elikhulu lokudonswa kulenga engalweni ezimbili noma eyodwa, ezindizeni ezihlukile nakuma-amplitudes ahlukahlukene, alayisha inani elikhulu lamaqembu emisipha yomzimba wesifuba kanye nemisipha yokuzinzisa, kuthuthukisa ukukhululeka komzimba wakho, kwenza imisipha nemisipha iyaqina futhi iqine, iqinisa amandla wokubamba futhi ithuthukisa amandla amakhulu okukhuthazela kuyo yonke imisipha yomzimba.
Yimiphi imisipha esebenzayo?
Amaqembu emisipha amakhulu abandakanyeka ekukhuphukeni kwepegboard yi-biceps ne-brachialis, izinyanda zangemuva neziphakathi zemisipha ye-deltoid, imisipha yezingalo nezandla, imisipha ye-latissimus dorsi kanye ne-trapezium, kanye ne-rectus abdominis muscle.
I-extensors yomgogodla, izinyanda zangaphambili zemisipha ye-deltoid kanye nemisipha ye-gluteal iqinisa umzimba ngesikhathi sokuphakamisa.
Izinhlobo zokukhuphuka kwepegboard
Ekuqeqeshweni kwakhe, umgijimi angenza ukuphakanyiswa kwephegibhodi ngokuhlukahluka okuningana. Ake sicabangele izici ngamunye wabo.
Ukukhuphuka okuqondile kwepegboard
Lolu uhlobo lwelift okufanele uqale ngalo ukusebenzisa leli gobolondo nge. Ukuphakama okumi mpo ngokuvamile akunzima kangako kubagijimi abaphakathi, ngoba ukunyakaza kufana nokwakheka kwebha kusetshenziswa ukubambelela okuncane, noma ukukhuphuka kwentambo. Kufanele uqale ukutadisha ukuzivocavoca ngebhodi elifushane futhi ukhuphule umthwalo kancane kancane, wenze ukuzivocavoca kuma-pegboards amade noma wenze okwehla nokwenyuka okuningi okwenziwe ngasikhathi.
© leszekglasner - stock.adobe.com
Ukukhuphuka okuvundlile phezu kwephegibhodi
Ukuphakama okuvundlile kunzima kakhulu kunokwakhe mpo, ngoba kudinga imisipha eqinile futhi eqinile ezingalweni nasemhlane, kanye nama-biceps athuthukile nemisipha yezingalo. Kuwo wonke umnyakazo, izingalo zigobeke endololwaneni, ama-biceps, ama-deltas angemuva kanye ne-latissimus dorsi zihlala zixinene njalo. Abasubathi abangaqeqeshiwe bangalimala kalula ngasikhathi sinye, ngoba ingcindezi enkulu ibekwa endololwaneni nasemigqeni yamahlombe.
Ukukhuphuka ebhodini nge-engeli
Le nhlangano ihlanganisa izakhi zezinto ezimbili ezedlule, ngasikhathi sinye sihambisa ngokuvundlile nangokuqondile. Imvamisa ibhodi libekwe engela lama-degree angama-30-45.
Ukuphakanyiswa kwama-engela kubandakanya amaqembu emisipha amaningi, futhi cishe yonke imisipha emikhulu esifubeni sethu iyabandakanyeka.
Indlela yokuzivocavoca umzimba
Ngakho-ke ake sibheke ukuthi lo msebenzi wenziwa kanjani ngobuchwepheshe.
Ukuqeqesha
Ngaphambi kokuba uqale ukufunda ukukhuphuka kwepegboard, qala ngokuzivocavoca umzimba.
- Okokuqala, lokhu kungukudonswa ngokubanjwa okuhlukile (okubanzi, okuncane, okufana, okuphindayo, njll.), Zama ukufeza umaki wokudonsa okungu-20-25 ngendlela eyodwa. Ikhono lokukhuphuka intambo ngaphandle kokusebenzisa imilenze ngeke libe yinto engadingekile, lezi zindlela ezimbili ziyafana kakhulu kuma-biomechanics.
- Ukuphakamisa okuvundlile ephebhodini, ukuvivinya okusizayo okuhle kakhulu "yizando" ezinama-dumbbells, ngoba zisebenza kahle ngama-biceps ne-brachialis - yona kanye imisipha lapho umthwalo omningi uwela kuyo lapho ukhwela ibhodi enezingqimba.
- Sincoma ukuqala ngokukhuphuka ebhodini eliqondile, ukuthatha isikhathi sakho nokugcina ijubane elilinganayo kulo lonke isethi. Akunasidingo sokujaha izinto. Noma ngabe uzizwa ukuthi ukulungele ukukhuphuka ngokushesha futhi "ngesihluku" ukukhuphuka kwephegibhodi, akufanele ukwenze lokhu, ukwelula imisipha kokuzivocavoca okunamandla kangako kuyindaba edumazayo. Ukunamathela kusu elifanele kanye nokusizwa okufudumele ngokuphelele ukukuvimbela lokhu.
Kulokhu kuvivinya umzimba, kubaluleke kakhulu ukugcina inqubo efanele yokwenza, ngoba kunengozi yokulimaza amalunga nemisipha.
© Kaspars Ama-Grinvalds - stock.adobe.com
Ukusebenza
Ukunyuka kwebhodi kufanele kwenziwe ngale ndlela elandelayo:
- Sithatha isikhundla sokuqala: sibeka izibambo emigodini endaweni ehambisanayo. Ingemuva iqonde ngokuphelele, ukubuka kubhekiswe phezulu, izingalo zishubile kancane, imilenze ikhululekile. Imilenze inganwetshwa ngokugcwele iye phansi, noma amadolo angagoba izinyawo zibuyele emuva - noma yikuphi okunethezeka kakhulu kuwe. Qiniseka ukusebenzisa ukubamba okuvaliwe, ngoba ukusebenzisa ukubamba okuvulekile, ngeke ukwazi ukubamba isisindo somzimba wakho isikhathi eside, futhi iminwe yakho izokhishwa;
- Senza ukunyakaza kokuqala. Uma ukhuphuka udonga olubheke phezulu, donsela phezulu lapho uqala khona, bese ususa isibambo esisodwa emgodini bese usibeka emgodini osendaweni engamasentimitha ayi-15 kuya phezulu. Into esemqoka ukugxila kakhulu ekunyakazeni bese ungena emgodini okokuqala, ngaphandle kwalokho ukubamba kwakho kuzoba buthakathaka ngokushesha kunayo yonke eminye imisipha. Uma uhamba ebhodini eliqondile, susa isibambo esisodwa emgodini bese usibeka ngakwesobunxele (noma kwesokudla) sakho futhi ungaziphumzi izicubu zakho zengalo umzuzwana. Lapho sihamba ebhentshini elithambekele, siqondiswa yimigomo efanayo yezobuchwepheshe;
- Lapho usuqedile ukunyakaza ngesandla esisodwa, finyelela ukukhokhelwa okuphelele komfutho, imilenze nomhlane kufanele kuqonde ngokuphelele. Manje usungaqhubeka nokukhuphuka;
- Hambisa ngesinye isandla. Vumelana ngokuqinile nama-biceps nengalo yengalo engaphezulu (noma uhlangothi), lokhu kuzoba yi-fulcrum yakho nebhalansi. Ulenga ngasesandleni esisodwa, hlela kabusha isibambo bese uzama ukungena ngokucophelela emgodini otholakala ezingeni elifanayo. Cisha umfutho bese uphinda ukunyakaza okufanayo uze ufike ekugcineni kwebhodi.
Abasubathi abangochwepheshe bangenza kube nzima kubo futhi benze ukukhushulwa kwe-pegboard besebenzisa izisindo ezengeziwe ezimisiwe ebhande labo. Lokhu kwandisa kakhulu ukushuba kwethrafikhi, kepha kudinga ukuqeqeshwa okuphezulu kakhulu. Abasubathi be-Novice - akunconyelwe ukubulawa
Izakhiwo zeCrossfit
Izakhiwo ezisebenzayo ezinikezwe ngezansi zenzelwe abasubathi bezinga eliphakathi neliphezulu lokuqeqeshwa. Ziphikisiwe ngabaqalayo, ngoba zinika umthwalo oqinile we-axial emgogodleni futhi ziqukethe izivivinyo eziyinkimbinkimbi ezidinga uhlelo lwe-musculoskeletal oluthuthukisiwe nohlelo oluqeqeshiwe lwezinhliziyo.
