Ukuzivocavoca kwe-Crossfit
6K 0 03/18/2017 (ukubuyekezwa kokugcina: 03/20/2019)
Kukhona inani elikhulu lokuzivocavoca elingenziwa kusetshenziswa izisindo ezisindayo. Le mishini yezemidlalo yenza ukuthi kusebenze ngokuqonda inani elikhulu lamaqembu emisipha emzimbeni. Umshini we-Kettlebell osesikhungweni uhlanganyela kahle ezinqulwini, kuma-glutes nasemahlombe. Ukuzivocavoca njalo kuzosiza ukwakha inqwaba yemisipha yokuzinza. Umshini ofanayo webhentshi ungenziwa kusetshenziswa i-barbell kanye ne-dumbbells. Ukuzivocavoca kudinga ukuthi umgijimi abe nokuhleleka okuhle kokunyakaza. Imvamisa, umshini wokucindezela i-squat kettlebell wenziwa ngabasubathi abanolwazi.
Indlela yokuzivocavoca umzimba
Fudumala ngaphambi kokuqala iseshini. Lokhu kuzolungiselela imisipha yakho namalunga omthwalo. Bese ukhetha imishini yezemidlalo efanele. Uma ngabe kungokokuqala ngqa ukwenza i-kettlebell press ku-squat, bese usebenza ngesisindo esincane. Ukwenza konke ukunyakaza kahle, umgijimi kufanele:
- Yima eduze kwemishini yezemidlalo, faka izinyawo zakho zibanzi ngokwanele.
- Thatha i-kettlebell endaweni yayo yokuqala, uyiphonse ehlombe lakho, bese uhlala phansi. Ungawagcina amathanga akho ehambelana phansi noma uhlale phansi, uthinte izinqe zakho kumathole akho. Into esemqoka ukuthi uzizwa ukhululekile futhi ukuma kwakho kuzinzile.
- Uhleli kulesi sikhundla, khama imishini yezemidlalo ngaphezulu kwekhanda lakho.
- Yehlisa i-kettlebell ehlombe lakho, sukuma, bese ubuyisela i-projectile endaweni yayo yasekuqaleni.
- Phinda umshini we-squat kettlebell kusukela ekuqaleni.
Ngesikhathi sokuzivocavoca, umgijimi angahlala kulo lonke isethi. Gcina umhlane wakho uqonde ngaphandle kokuphakamisa izithende zakho phansi. Umzimba kufanele uqine futhi ungabi ntekenteke. Uma kwenzeka ungakwazi ukwehlisa ukuma komzimba, thatha i-kettlebell enesisindo esiphansi.
Kubaluleke kakhulu ukwenza zonke izinto ngobuchwepheshe ngendlela efanele. Kukulesi simo lapho ungasebenzela khona iqembu le-muscle elihlosiwe ngempumelelo enkulu. Uma unezinkinga, funa usizo kumqeqeshi onolwazi. Uzokusiza ukulungisa izimbungulu.
Izakhiwo ze-crossfit
| Igama eliyinkimbinkimbi | WG |
| Umsebenzi: | Qedela imizuliswano eminingi nokuphindaphinda ngangokunokwenzeka ngemizuzu eyi-10. |
| Imisebenzi: |
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Ukuqeqeshwa kwamandla okusebenza (i-crossfit) kuqukethe inani elikhulu lokuzivocavoca elingahlanganiswa ngempumelelo nomshini we-squat kettlebell. Ungaqhamuka nesethi yakho, ngenkathi wenza ukuzivocavoca cishe amasethi ama-5 ngokuzilolonga ngakunye Inani lokuphindaphinda lingahluka ngokuya ngesipiliyoni sakho sokuqeqeshwa.
Abagijimi beCrossFit bavame ukusebenza ohlelweni lwe-superset. Kufanele wenze konke ukuvivinya umzimba ngaphandle kokuphumula phakathi. Lokhu kungaba ukunyakaza okusheshayo futhi okukhulu kwe-cardio, kanye nokucindezela kwe-dumbbell nemigqa. Ngokuqeqeshwa okujwayelekile, umshini we-squat kettlebell uzosiza ukuqinisa inani elikhulu lezindawo zemisipha emzimbeni.
