Umqansa waseTurkey onesikhwama (isikhwama sesihlabathi)

Ukuzivocavoca kwe-Crossfit

5K 0 03/16/2017 (ukubuyekezwa kokugcina: 03/21/2019)

Ukuphakamisa iTurkey ngesikhwama (isikhwama sesihlabathi) ukuzivocavoca okusebenzayo okuhlose ukusebenzela imisipha eyinhloko, ukwandisa ukukhuthazela kwamandla nokwenza ngcono ukuhlangana. Ukusebenzisa isikhwama esikhundleni se-kettlebell noma i-dumbbell kwenza ukuzivocavoca kube nzima kakhulu, ngoba kufanele usebenzise umzamo omkhulu ukugcina isikhwama sisesimweni esifanele, futhi ayikho indlela yokulinganisela ngokusebenzisa ingalo eyeluliwe.

Isandbag yaseTurkey Sukuma idinga uxhumano oluhle lwe-neuromuscular kanye nezicubu zomgogodla, kanye nokwelula okuhle nomqondo wokulinganisela. Kufanele uqale ukutadisha lo msebenzi ngaphandle komthwalo owengeziwe, bese uzama ukukwenza nge-kettlebell ekhanyayo, ama-dumbbells noma ibha evela ku-barbell bese uqala nje ngenketho yesikhwama sesihlabathi. Akunconyelwa ukwenza lo msebenzi kubantu abanezifo zohlelo lwe-musculoskeletal, ngoba ukuhamba kokuhamba akuyona imvelo ngokuphelele emzimbeni womuntu, futhi kunengozi enkulu yokwandisa izinkinga ezikhona.

Amaqembu emisipha asebenzayo amakhulu yimisipha eyi-rectus kanye ne-oblique yesisu, i-quadriceps, ama-adductors ethanga kanye ne-extensors yomgogodla.

Indlela yokuzivocavoca umzimba

Ukwenza ilifti yaseTurkey ngesaka, landela i-algorithm yokuhamba engezansi:

1. Lala kumata wokuzivocavoca noma amacansi, qondanisa umlenze owodwa, omunye (ohlangothini oluzoba nesikhwama) - goba emadolweni. Beka isikhwama ezingeni lesifuba bese usibamba ngokuphepha phakathi ngesandla esisodwa. Beka esinye isandla sakho eceleni.
   
2. Beka isandla sakho samahhala phansi bese uvuka kancane endololwaneni. Zama ukugcina umqolo wakho uqonde kulo lonke ilifti. Qhubeka nokuphakamisa uze ube sesandleni sakho, qondanisa umzimba wakho, uhlale phansi.
   
3. Kuyadingeka ukuthi uphakamise umzimba ungene kuhlobo lwebhuloho, uncike entendeni nasenyaweni lomlenze ogobile. Bese uhambisa omunye umlenze emuva, uguqe ngamadolo. Qondanisa umzimba wakho bese uhambisa isikhwama esifubeni sakho siye ehlombe lakho, ngakho-ke kuzoba ntofontofo ngawe ukuthi usukume.
   
4. Yima, ngasikhathi sinye ubeke unyawo lwemilenze yakho egobile phansi. Ngemuva kwalokho landela zonke izinyathelo ngokulandelana okuphindayo bese ubuyela endaweni yokuqala.
   

Izakhiwo zokuqeqesha zeCrossfit

Sikulethela ukunaka izakhiwo eziningi ezinhle zokuqeqeshwa kwe-crossfit, lapho kusetshenziswa khona ilifti yaseTurkey enesikhwama.

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