Ukuzivocavoca kwe-Crossfit
I-6K 0 07.03.2017 (igcine ukubuyekezwa: 31.03.2019)
IBurpee ingesinye sezivivinyo ezithandwa kakhulu zeCrossFit. Inamandla kakhulu futhi ingenziwa futhi ngokubambisana nokunye ukunyakaza. Imvamisa abasubathi benza ama-burpees ngokuhlangana nokuxhuma kwebhokisi. Ngakho-ke, umgijimi akakwazi ukusebenza kuphela esifubeni, kodwa futhi nemisipha yethanga, izinqe, kanye namathole.
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Iminyakazo yenziwa ngejubane elisheshayo, awukwazi ukuphumula phakathi kokuphindaphinda. Ukwenza i-burpee igxumele ebhokisini, uzodinga isisekelo (ibhokisi) sokhuni, lapho udinga ukugxumela khona. Imvamisa ukuphakama kwekhabethe kungama-60 cm, kepha kungaba ngama-50 noma ama-70 cm.
Indlela yokuzivocavoca umzimba
Ukugxuma kweBurpea etsheni lomgwaqo kudinga amakhono akhethekile omzimba kumdlali. Imvamisa, ukuvivinya umzimba kuba lula kubasubathi abanolwazi olunzulu lokuzivocavoca nge-aerobic. Kubaluleke kakhulu lapha ukusebenza ngokushesha, kepha ngasikhathi sinye kulungile ukwenza konke okwenziwe ngokomzimba. Inqubo yokwenza i-burpee ngokugxuma etsheni le-curb ihlinzeka ngokulandela okulandelayo kwe-algorithm:
- Yima phambi kwebhokisi buqamama. Thatha ukugcizelela amanga, beka izandla zakho ububanzi behlombe.
- Cindezela uphume phansi ngejubane elisheshayo.
- Sukuma phansi, ngenkathi ugoba amadolo akho kancane. Donsela izingalo emuva uhlale phansi.
- Phusha ngamandla, gxumela phambili naphezulu. Yelula izingalo zakho ngaseKhabhinethi. Gxumela etsheni lomgwaqo, bese, ngaphandle kokujika, gxumela emuva.
- Thatha isikhundla sokulala futhi. Phinda i-burpee esezingeni eliphansi.
Uma kwenzeka ungazethembi emakhonweni akho, khona-ke ungavele ugxume ume endaweni yokuqala, kepha bese ubuyela enguqulweni efanele yokuzivocavoca. Inani lokuphindaphinda lincike ekuqeqesheni kwakho kanye nesipiliyoni se-crossfit.
Izakhiwo zokuqeqesha zeCrossfit
Sinikeza izakhiwo eziningana zokuqeqesha ukuqeqeshwa kwe-crossfit, enye yazo i-burpee eneqa ebhokisini.
| 7x7 | Izikhathi ezingama-7 zokugwedla ama-dumbbells endaweni elele 10 -20 kg Izikhathi ezingama-7 zokucindezela ibhentshi zime 50-60 kg 7 burpees ngokugxuma ebhokisini Izikhathi eziyi-7 sumo deadlift 40-60 kg Phonsa ibhola elisindayo amahlandla ayi-7 phansi. Qedela imizuliswano engu-7. |
| ICF52 17072014 | Izikwele ezingaphezulu kwe-15, ama-43kg Ama-burpees ayi-10 agxuma ebhokisini, 60 cm Izikhathi eziyi-10 ziphonsa ibhola endaweni ephakeme ye-3 m, 9 kg Ukudonsa amasokisi kuze kufike kubha izikhathi eziyi-15. Qedela imizuliswano engu-5. |
| ICF52 20012014 | Ama-burpees ayi-12 agxuma ebhokisini, 60 cm Ukuphonswa kwebhola okungu-21, 9 kg I-hang jerk engu-12, ama-43 kg Ukugwedla okungu-500 m. Yenza isikhashana. |
