Ukudonswa kwe-Jumping kuyindlela elula yokuhudula kubha. Le nketho ilungele bobabili abasubathi be-novice abaqala nje ukujwayelana ne-CrossFit futhi abangazange bafunde ukuthi bangakwenza kanjani ukudonsa kahle, kanye nabasubathi abanolwazi abafuna ukukhulisa umfutho wokuqeqeshwa nokusebenza ekudonseni okungaphezu komkhawulo we-anaerobic glycolysis, lapho i-ATP igcina kumaseli emisipha asephelile, futhi umsubathi ungaphezulu ayikwazi ukwenza ukuphindaphinda kwebanga eligcwele ngenqubo efanele.
Ukudonsa okweqa kuyisiphambano phakathi kokugxuma okuphezulu nokudonsa. Ngenxa yokugxuma, umgijimi ubeka ukusheshisa okunamandla kokuqala, futhi ubukhulu be-amplitude ngesikhathi sokudonswa phezulu budlula kwi-inertia, eyehlisa kakhulu umthwalo emisipheni yangemuva nezingalo. Umsebenzi wesimiso esifanayo ungasetshenziswa lapho ufunda inqubo yokuphuma ngamandla ngezandla ezimbili.
Amaqembu emisipha asebenzayo amakhulu yi-latissimus dorsi, i-biceps, izingalo zangaphambili, i-hind deltas, i-quadriceps, nemisipha e-gluteal.
Indlela yokuzivocavoca umzimba
- Beka uhlobo oluthile lwesikhulumi (isitaki samadiski avela ku-barbell, ibhokisi lokugxuma, ipulatifomu lesinyathelo) ngaphansi kwebha evundlile ukuze izingalo zakho ziqonde phezulu, izandla zakho zingaphezulu kwebha. Bese ubamba ibha evundlile ngokubamba okuvuleke kancane kunamahlombe akho, izingalo zakho kufanele zigobe kancane, imilenze yakho iqonde.
- Hlala phansi kancane (izingalo zakho zizoqonda) bese weqa phezulu, ucindezela ngokuqinile umgoqo ovundlile bese ukhipha umoya. Ukuphakama kweqa, kukhulu ibanga elimbozwe yi-inertia.
- Okwamanje lapho ingemuva lekhanda selifinyelele cishe ezingeni le-crossbar futhi i-inertia isinyamalale, siqala ukuxhuma ama-biceps ethu ne-latissimus dorsi ukuze sisebenze, sidonsela umzimba phezulu. Kufanele usebenze ngokugcwele, isilevu kufanele sikhuphuke ngaphezu kwezinga le-crossbar.
- Yehla ngokushelela, uthathe umoya. Siqala ukunyakaza futhi, ngokushesha nje lapho izinyawo zithinta ipulatifomu. Akufanele ume kancane, ngoba uzolahlekelwa ijubane lokuzivocavoca, futhi ukusebenza kwalo kuzokwehla kakhulu.
Izakhiwo zokuqeqesha zeCrossfit
Kunezakhiwo eziningi ezinqamulelayo eziqukethe ukudonsa okuvela phezulu. siletha ukunakwa kwakho okuthandwa kakhulu kubo ukuze kusetshenziswe ekuqeqesheni.
| Kusuka ku-100 kuye ku-10 | Yenza ama-squats ayi-100 asindayo, izintambo ezingama-90 zokuxhuma kabili, ama-push-up angama-70, ama-sit-up angama-70, ama-pull-ups angama-60, ama-swings angama-arm-arm angu-50, ama-40 hyperextensions, ama-30 box jumps, ama-20 we-classic deadlifts, kanye ne-10 burpees. |
| IPumba | Yenza ukugxuma kwezintambo ezingama-200, ama-50 deadlifts akudala, ama-jump-ups ayi-100, imishini yokunyathelisa ibhentshi engama-50, kanye nokuxhuma kwezintambo ezingama-200. |
| Inkunzi | Yenza ukweqa okuphindwe kabili okungama-200, ama-squats angama-50 nge-barbell emahlombe, ukudonsa okungama-50, kanye nokugijima okungu-1.5 km. Imizuliswano emi-2 kuphela. |
