Ukuzivocavoca kwe-Crossfit
6K 0 06.03.2017 (ukubuyekezwa kokugcina: 31.03.2019)
Wonke umgijimi we-CrossFit uyazi ngama-burpees. Ama-crossfitters avame ukwenza lo msebenzi ngokuhlangana, enza ama-burpees ngokufinyelela kubha evundlile, agxumele ebhokisini, abuyele ngamandla emasongweni. Siphakamisa futhi ukwamukela ukuzivocavoca okunjengeBar-Facing Burpee.
Kungenziwa kokubili ejimini nasekhaya. Vele, mhlawumbe awunayo i-barbell ekhaya. Kulokhu, induku ejwayelekile ingaba enye indlela enhle kuyo. Ngokucacile, ama-burpees agxuma i-barbell afana nokugxumela ebhokisini, kodwa kunomehluko owodwa - ibha yezinsimbi zemidlalo ivame ukunqotshwa ngokuziphonsa eceleni, hhayi phambili. Ukuzivocavoca kuvumela umgijimi ukuthi asebenze imisipha yethanga nengaphakathi, kanye nemisipha ekhazimulayo.
© Makatserchyk - stock.adobe.com
Indlela yokuzivocavoca umzimba
IBurpee Barbell Jump idinga ukuthi umsubathi akwazi ukusebenza ngejubane elisheshayo. Kulokhu, zonke izinto zomzimba kufanele zenziwe kahle. Indlela yokwenza lo msebenzi imi kanje:
- Yima buqamama nebha (ukuze ungazilimazi lapho ugxuma). Thatha ukugcizelela amanga, beka izandla zakho ububanzi behlombe.
- Cindezela uphume phansi ngejubane elisheshayo.
- Sukuma phansi, ngenkathi ugoba amadolo akho kancane. Hlala phansi kancane bese uphusha ngamandla ukuze weqe ngaphezu kwebha.
- Eqa phezu barbell. Gobisa imilenze yakho ngesikhathi seqa, akufanele uthinte imishini yezemidlalo. Phinda ukunyakaza ohlangothini oluhlukile. Yenza ukweqa i-burpee ngaphezulu kwebha izikhathi ezimbalwa ngaphezulu.
Enye inketho yokwenza ukuzivocavoca ukweqa ngohlangothi, kepha lapho-ke udinga ukugxila ngenkathi ulele eceleni kwebha, hhayi ngaphambi kwalo.
Inani lokuphindaphinda lincike kulwazi lwakho lokuqeqeshwa. Ukuzivocavoca akunzima kakhulu, ngakho-ke ungaqeqeshela ukwehluleka. Yenza amasethi ama-4 ngasikhathi sinye.
Izakhiwo zokuqeqesha zeCrossfit
Lokhu kuvivinya kwenza kube lula ukupompa kahle imisipha yomlenze futhi kwandise amandla kokunye ukuvivinya umzimba okuningi. Ngakho-ke, sikunikeza izinketho eziningana zezindawo zokuqeqesha zeCrossFit, equkethe ama-burpees ane-barbell jump.
| OMAR | Ukukhishwa izikhathi eziyi-10 kwenduku ezingama-43 kg Ama-burpees ayi-15 agxuma ngaphezulu kwe-barbell (abheke ibhavu) Izikhathi ezingama-20 ukukhishwa kwenduku ama-43 kg Ama-burpees angama-25 agxuma nge-barbell (ebheke ku-barbell) Izikhathi ezingama-30 ukukhishwa kwenduku ama-43 kg Ama-burpees angama-35 ngokugxuma ngaphezulu kwe-barbell (ebheke ku-barbell). Yenza isikhashana. |
| RAHOI | Izikhathi eziyi-12 zeqa etsheni le-curb 60 cm Izikhathi eziyisithupha ukukhishwa kwenduku ama-43 kg Ama-burpees ama-6 ngokugxuma phezu kwe-barbell. Yenza isikhashana |
| IMIDLALO IVULWE 14.5 | ama-thrusters ane-barbell 43 kg i-burpee ngokugxuma phezu kwe-barbell. Phinda imizuliswano engu-7 ngokusho kwephethini: 21-18-15-12-9-6-3 |
