Ukuzivocavoca kwe-Crossfit
6K 0 03/14/2017 (ukubuyekezwa kokugcina: 03/22/2019)
Ibhola le-Slam ngaphezulu kwehlombe ukuzivocavoca ongaqinisa ngalo umfutho wokuzivocavoca kwakho ube sezingeni elingakaze libonwe. Ngaphandle kokubonakala okulula kobuchwepheshe, ukuphonsa ibhola phezu kwehlombe kudinga inani elikhulu lamandla nokuzinikela okuphelele ngenkathi kwenziwa, khona-ke uzofinyelela inhlanganisela yemithwalo ye-aerobic ne-anaerobic. Esimweni esinjalo, izinzuzo zokuqeqeshwa kwakho kwe-CrossFit zizophindaphindeka, futhi uzokwandisa ukubekezela kwakho, amandla wokuqhuma kanye nokuxhumana. Ukuphosa ibhola lomuthi ehlombe kulingisa ukusebenza kwamasu we-wrestling afanayo, ngakho-ke, ukusetshenziswa kwawo okujwayelekile ngeke kukhulise kuphela amandla akho wejubane, kepha futhi kuzokunika ukuzethemba okwengeziwe emandleni akho.
Amaqembu emisipha asebenzayo ayimisipha, izixhumi zomgogodla, imisipha ye-deltoid, i-biceps, i-rectus kanye ne-oblique imisipha yesisu.
Kumele kuqashelwe ukuthi lapho wenza lo msebenzi, akukho kuncipha okuphezulu nokwelula imisipha esikudingayo. Ngakho-ke, ungalindeli ukuthi ikusize ekutholeni ubukhulu bemisipha obumangalisayo. Esikhundleni salokho, okuphambene nalokho, ukuzivocavoca umzimba okunjalo kuveza ngokugcwele izinzuzo zako ngezikhathi zokwehlisa isisindo noma ukomisa, lapho sidinga izindleko ezengeziwe zekhalori ukusheshisa inqubo yokushisa amafutha.
Indlela yokuzivocavoca umzimba
Inqubo yokwenza ukuphonsa ibhola lomuthi ehlombe iqukethe i-algorithm yokunyakaza elandelayo:
- Yima phambi kwebhola lomuthi, hlala phansi kancane, buyisela ukhalo lwakho emuva kancane. Ncika phambili ubambe uvalwe iphrojekthi ngezandla zombili. Dala i-Lordosis encane emgogodleni we-lumbar ukuze uzivikele ekulimaleni okungadingekile. Akunangqondo ukusebenzisa ibhande lezemidlalo. Isisindo sebhola lomuthi asisikhulu ngokwanele ukukhulisa kakhulu ingcindezi yangaphakathi esiswini futhi siholele ekwakhekeni kwe-hernia ye-umbilical.
- Qala ukwenza into efana ne-classic deadlift, ugcine umqolo wakho uqonde futhi ubheke phambili. Ukunyakaza kufanele kwenziwe ngendlela yokuqhuma. Ngokushesha lapho siphakamisa, kuzoba lula ngathi ukuthi siphonse ibhola emahlombe ethu futhi lapho siphinda sikwazi khona ukuqonda kahle ngendlela eyodwa.
- Donsela ibhola phezulu (cishe ukuya ezingeni lesifuba) ngomzamo wemisipha ye-deltoid bese uyiphonsa ehlombe lakho. Ngemuva kwalokho, jika, uphakamise imishini yezemidlalo futhi wenze okufanayo, kepha uyiphonse kwelinye ihlombe.
Izakhiwo zokuqeqesha zeCrossfit
Uma usuyazi ngokwanele inqubo yokwenza ukuphonswa kwe-medball, lapho-ke ungafaka ngokuphepha izakhiwo eziyinkimbinkimbi eziqukethe ibhola eliphonsa ehlombe lakho ohlelweni lwakho lokuqeqeshwa kwe-crossfit. Sikulethela ezinye zezinto ezidume kakhulu.
