Ukudonsa amathawula

Ukuzivocavoca kwe-Crossfit

7K 0 03/15/2017 (ukubuyekezwa kokugcina: 03/23/2019)

I-Towel Pullup ukuvivinya umzimba kuhlose ukukhulisa amandla okubamba, ukusebenzela imisipha yezandla kanye nezingalo zangaphambili, nokuqinisa imisipha kanye nemisipha. Ukusebenzisa ithawula kushintsha iningi lomthwalo kusuka kuma-lats nakuma-biceps kuya ezingalweni futhi kuguqula ukudonswa kwethawula kube ukuvivinya umzimba okuhle kakhulu okungenazo izifaniso zokunyakaza kwe-biomechanics.

Uma kuhlanganiswe nokuzivocavoca kwesandla esimile njengokulenga kubha noma ukubamba ibha enezandiso zebha, kuzokunika umfutho omkhulu ekukhuliseni ingalo namandla wokubamba. Ukubamba okuthuthukisiwe nengalo enamandla izosiza cishe kunoma yisiphi isiyalo sezemidlalo, kungaba ezemidlalo zamandla, ukulwa izingalo, ubuciko bempi noma i-gymnastics.

Ngaphezu kokukhulisa amandla okubamba kanye nobukhulu bemisipha ezingalweni zangaphambili, ukudonsa ithawula kukhulisa imisipha emincane ezintendeni naseminwe, okuthuthukisa ukuhamba kwemisipha futhi kuyindlela enhle kakhulu yokuvikela isifo samathambo nezinye izifo ezihlangene. Abasubathi abaningi bathola ukuthi ngokudonsa ithawula njalo, ubuhlungu emajoyintini esihlakago buyancipha.

Amaqembu emisipha asebenzayo amakhulu: i-brachialis, i-brachyradialis, i-flexors, i-extensors, ama-pronator kanye ne-instep izisekelo zesandla, i-biceps, i-deltas yangemuva, i-latissimus dorsi.

Indlela yokuzivocavoca umzimba

Inqubo yokwenza ukudonsa kumathawula ihlinzeka ngalezi zigaba ezilandelayo:

1. Beka ithawula ngaphezulu kwebha. Ungayilengisa ngaphesheya kwebha evundlile, khona-ke uzodonsa ngokubamba okuncane, noma uthathe amathawula amabili esandleni ngasinye, khona-ke uzodonsa ngokubamba okubanzi. Lapho usebenzisa ukubambelela okuncane, ama-biceps ne-brachialis azobandakanyeka kakhulu emsebenzini, ngokubamba okubanzi - ama-flexors, pronators kanye ne-instep support of the hand.
   
2. Hang ithawula, uyibambe nge-grip evaliwe, qondisa umhlane wakho ngokuphelele, ubheke phezulu phezulu. Adonse umoya kakhulu.
3. Donsela phezulu ngenkathi ukhipha umoya. Kufanele usebenze ngobubanzi obugcwele, engxenyeni engenhla ye-amplitude, umthwalo emisipheni yezandla nezingalo zizoba phezulu, engxenyeni engezansi, kuzofakwa ne-latissimus dorsi kanye ne-deltas yangemuva.
   

Izakhiwo zokuqeqesha zeCrossfit

Sikwazisa ngezakhiwo eziningana zokuqeqesha, kufaka phakathi ukudonsa amathawula, ongawasebenzisa ngesikhathi sokuqeqeshwa kwakho kweCrossFit.

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