Ukuzivocavoca kwe-Crossfit
5K 0 03/15/2017 (ukubuyekezwa kokugcina: 03/20/2019)
Intambo yokugxuma kathathu wukuzivocavoca okudinga ukuthuthukiswa okuhle kwezimfanelo zamandla wejubane lomsubathi. Isetshenziselwa ukukhuphula ijubane lemisipha yesandla, ithuthukise amandla okuqhuma emisipha yomgogodla, iqinise ukuqeqeshwa kohlaka lwe-crossfit complexes, ikhulise ukukhuthazela kwe-anaerobic futhi isheshise izinqubo zokushisa amafutha, ngoba kudinga ukusetshenziswa kwamandla okukhulu.
Ngaphambi kokuba uqale ukutadisha intambo yokugxuma kathathu, yazi inqubo elungile yokwenza intambo yokugxuma kabili, ulethe ukunyakaza ku-automatism. Kuyalulekwa futhi ukuthi uqale njalo ukwenza okunye ukuvivinya umzimba okwandisa ijubane lezandla, njengokuphusha kanye nokudonsa phezulu ngokushaya izandla, ukweqa esitendini, ukushaywa kabili noma kathathu kokushaywa izandla, nokuzivocavoca ngezintambo okuvundlile.
Amaqembu emisipha asebenzayo amakhulu ngama-quadriceps, imisipha kanye nama-glutes.
© Makatserchyk - stock.adobe.com
Futhi kufakwe okuncane: i-rectus abdominis muscle, i-biceps, i-brachialis, amabizo kanye nezinsizakalo zesandla.
Indlela yokuzivocavoca umzimba
- Thatha intambo bese welula ngamasethi ambalwa okugxuma okukodwa nokuphindwe kabili. Ngakho-ke uzofudumala kahle, ulungiselele izinhlelo zakho zenhliziyo nemithambo yegazi yokusebenza kanzima. Ngasikhathi sinye, vula i-psyche yakho ukukhulisa ukuqina kwentambo yokugxuma.
- Ukunyakaza kufanele kube nokuqhuma. Ukugxuma kufanele kube phezulu ngokwanele ukuze ube nesikhathi sokugingqa intambo kathathu. Crouch down a little, including the quadriceps and buttocks, and jump up, tucking your ankles kancane ngaphansi kwakho.
- Ukujikeleza kufanele kuqale ngama-biceps, cishe isigamu sokunyakaza okuyisiyingi sokuqala kufanele kwenziwe ngokuthola ama-biceps. Ngemuva kwalokho amabhulashi afakiwe emsebenzini, udinga isikhathi sokuzihambisa izikhathi ezimbili nohhafu ngejubane eliphezulu, khona-ke uzoba nesikhathi sokuqeda ukujikeleza ngesikhathi ofika ngaso futhi ungaqala ngokushesha ukuphindaphinda okulandelayo.
Izakhiwo zokuqeqesha zeCrossfit
Ngaphambi kokuqhubeka nezakhiwo ezisebenzayo ngendlela ezethulwe ngayo, zama ukwenza okufanayo, kepha ngokuqina okuncane, wenze intambo eyodwa bese ugxuma kabili. Lokhu kuzokwenza kube lula kuwe ukuzivumelanisa nomthwalo onzima kangaka we-anaerobic, futhi ukweqa okuphindwe kathathu kuzonikezwa kube lula kakhulu.
