Ukufakwa kwezindandatho ezijulile ukuzivocavoca kwesifuba okungavamile okudinga izindandatho ezilengayo noma amaluphu e-TRX. Ngakho-ke, uma unemishini enjalo ejimini yakho, sincoma ukuthi ufake lo msebenzi ohlelweni lwakho lokuqeqesha ngezikhathi ezithile ukushaqisa imisipha yakho ye-pectoral futhi ubanikeze amandla amasha okukhula nokwandisa amandla.
I-Biomechanics yokuhamba iyisiphambano phakathi kokuzalisa nokucindezela kwebhentshi kwama-dumbbells alele ebhentshini ngokuthambekela okuncane. Ngaphezu kwalokho, esigabeni esingesihle sokunyakaza nasendaweni ephansi kakhulu ye-amplitude, i-fascia yemisipha ye-pectoral yelula kakhulu, okwandisa ukugeleza kwegazi kuye kwimisipha esebenzayo futhi kuthuthukise ukupompa.
Amaqembu emisipha asebenzayo amakhulu: imisipha ye-pectoral, izinyanda zangaphambili zemisipha ye-deltoid, i-rectus abdominis muscle. Ngaphezu kwalokho, kunenqwaba yemisipha yokuzinza ehilelekile emsebenzini, ebhekele isikhundla sezindololwane nezingalo zethu.
Indlela yokuzivocavoca umzimba
Indlela yokwenza lo msebenzi imi kanje:
- Ngena esimweni esithandekayo ngezandla zakho kumasongo wokuzivocavoca alenga kancane noma amabhande we-TRX. Zungezisa amabhulashi ukuze amasongo afane.
- Njengoba uhogela, qala ukwehla ngokushelela, ngenkathi usakaza izingalo zakho zibanzi futhi zibanzi. Umsebenzi wethu ukwehla kakhulu ngangokunokwenzeka ukuze welule ingxenye engaphandle yemisipha ye-pectoral ngangokunokwenzeka, kodwa-ke, ngaphandle kokushiseka ngokweqile - akumele kube khona ukungakhululeki emajoyini endaweni ephansi kakhulu.
- Ukukhipha nokuqinisa imisipha ye-pectoral, buyela endaweni yokuqala, uzama ukungazisabalalisi izindololwane kude kakhulu ezinhlangothini. Uma ungakaqeqeshwa ngokwanele noma ukhuluphele ngokweqile, yenza lokhu kuvivinya emadolweni akho - ngale ndlela uzokwenza ukuzivocavoca kube lula futhi uqonde kangcono ama-biomechanics alo.
Izakhiwo zokuqeqesha zeCrossfit
Uma unesithakazelo kulo msebenzi, khona-ke sikulethela ukunaka izakhiwo eziningi zokuqeqesha zeCrossFit nokuqukethwe kwayo.
| Nweba | Yenza okufakwayo kwezindandatho okujulile okungu-10, ukuphakama kwe-dumbbell okungama-10 kuphakanyisiwe, ama-roller ama-10 rolls, kanye nama-sock ayi-10 akhuphukela kubha. Imizuliswano emi-3 kuphela. |
| Imbali | Yenza ama-squats angaphambili ayi-10, ama-pull-ups ayi-8, ama-deadlifts ayi-12, kanye nama-dips ajulile ayi-8. Imizuliswano emi-3 kuphela. |
