Ukuzivocavoca kwe-Crossfit
I-6K 0 08.03.2017 (igcine ukubuyekezwa: 31.03.2019)
Ukuqeqeshwa kokusebenza kwamandla esakhiweni sayo kunenani elikhulu lokuzivocavoca okuwusizo okusiza umgijimi ukuthi andise izinkomba zamandla, kanye namandla omzimba jikelele. Ukuthatha ama-dumbbells kusuka ekulengiseni esifubeni uhleli (igama lesiNgisi - i-Dumbbell hang squat ihlanzekile) kuvumela umsubathi ukuthi asebenze cishe zonke izingxenye zemisipha zomzimba. Umthwalo ohlosiwe utholwa yimisipha engemuva kwethanga, i-trapezium, kanye nendawo yehlombe lomsubathi.
Indlela yokuzivocavoca umzimba
Ukuze usebenze ngempumelelo inani elikhulu lamaqembu emisipha, yenza konke ukunyakaza ngenqubo efanele. Ukuze enze lokhu, umgijimi kufanele alandele i-algorithm elandelayo ngokuthatha ama-dumbbells kusuka ekulengiseni esifubeni endaweni yokuhlala:
- Yima eduze kwensiza yezemidlalo, beka izinyawo zakho ububanzi behlombe. Thatha ama-dumbbells ezandleni zombili. Yenza ukugoba okuncane komzimba phambili, ngenkathi udinga ukugoba amadolo akho kancane.
- Agxume kancane ahlale phansi. Ngenkathi uhamba, phonsa ama-dumbbells emahlombe akho ngezandla zombili.
- Qondanisa umzimba, esigabeni esingenhla sokunyakaza, lungisa ukuma komzimba uphumule umzuzwana.
- Phinda uthathe i-dumbbell kusuka ekulenga kuya esifubeni endaweni yokuhlala. Lokhu kufanele kwenziwe kaningana.
Landela inqubo efanele yokwenza lo msebenzi. Kufanele usebenze ngaphandle kwamaphutha, kanye nemishini yezemidlalo enesisindo entofontofo. Ngale ndlela, ungakhomba iqembu lemisipha elihlosiwe ngaphandle kwengozi enkulu. Ngaphambi kokuqala ukunyakaza, qiniseka ukuthi ngeke uphazamise noma ngubani. Ungabonisana futhi nomqeqeshi onolwazi ngenqubo yokuphakamisa i-dumbbell kusuka ekulengiseni kuye esifubeni. Uzokukhombisa amaphutha futhi azokwazi ukudala uhlelo lokuqeqeshwa kwekhwalithi.
Izakhiwo zokuqeqesha zeCrossfit
Ukuze wenze kahle ukuphakama kwe-dumbbell elenga, kufanele usebenze ngejubane elikhulu. Isisindo semishini yezemidlalo, kanye nenani lezimpinda, kuncike ngokuphelele kulwazi lwakho lokuqeqesha. Ekuqaleni kweseshini, sebenzisa ama-dumbbells anzima, ngemuva kwalokho ungawabeka ngokukhanya.
| Ukuhlasela |
Qedela imizuliswano engu-5. Isisindo esiphelele sama-dumbbells kufanele silingane nesisindo somzimba. |
| Ama-reps angama-20 esihogo | Kwenziwe ngamabhele amabili angama-dumbbells amabili. Yenza imizuliswano emi-5. Umjikelezo 1 uthi:
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Kokuzivocavoca okukodwa, kufanele usebenze inani elikhulu lamaqembu emisipha. Yenza ukuzivocavoca ngokuhambisana nokunyakaza okukhulu kwe-cardio. Fudumeza imisipha namalunga ngaphambi kokuqeqeshwa. Sebenza ngokwelula. Ukuthatha ama-dumbbells e-hang kungaba yinto ebuhlungu uma umsubathi engafudumali ekuqaleni kokuzivocavoca.
