Ukuzivocavoca kwe-Crossfit
5K 0 03/08/2017 (ukubuyekezwa kokugcina: 04/01/2019)
I-Push jerk ngemuva kuyindlela yokuzivocavoca yamandla eyisisekelo ethandwayo eqhamuka ku-arsenal yokuphakamisa izinsimbi. Ukwenza lo msebenzi, umgijimi uphakamisa i-projectile ngaphezulu kwekhanda lakhe ngenxa yokufakwa ngasikhathi sinye kwamaqembu emisipha emikhulu emzimbeni wethu: ama-quadriceps, imisipha e-gluteal, i-abs, imisipha ye-deltoid kanye ne-extensors yomgogodla.
Ukuzivocavoca kwandile phakathi kwabagijimi emhlabeni wonke, njengoba kusebenza njengesikhombi somhlaba wonke sokuqeqeshwa nokusebenza kwamandla komdlali, ngoba ukusebenza kwawo okulungile kudinga amandla, ukukhuthazela, ukuguquguquka, ukuxhumanisa nokushesha.
I-shvung yokugijima ngemuva kwekhanda yehlukile kwe-shvung yakudala, okokuqala, endaweni yebha. Ukubamba i-barbell emisipheni ye-trapezius, hhayi kuma-deltas angaphambili, wehlisa umthwalo emajoyintini endololwana nemisipha, kepha wandisa umthwalo ku-rotator cuff yehlombe nokulimala kwengozi uma usebenza ngezisindo ezinkulu. Ngakho-ke, ungakhohlwa ukufudumala kahle futhi kancane kancane ukwandise isisindo sezisindo.
Indlela yokuzivocavoca umzimba
Indlela yokwenza lo msebenzi imi kanje:
- Thatha i-barbell kusuka kuma-rack bese uyibeka emisipheni ye-trapezius. Ingemuva kufanele iqonde ngokuphelele, ukubuka kubhekiswe phambili, imisipha yemilenze nesisu kushubile kancane ngokwezibalo.
- Qala ukwenza i-shvung ngenkathi ucindezela ibha phezulu ngomzamo wemisipha ye-deltoid nokwenza i-squat encane, ukhumbula ukugcina umqolo wakho uqondile. Abanye benza isikwele, abanye bagxuma kancane bese bendlala imilenze yabo banzi kancane.
- Qhubeka ucindezele ibha uye phezulu futhi phansi kuze kube yilapho ibha ikhiyela ezingalweni ezinwetshiwe ngokugcwele. Ngemuva kwalokho, sukuma, ugcine ibhalansi futhi ungashintshi indawo yebha.
- Yehlisa ibha emuva ku-trapezoid bese wenza enye i-rep.
Izakhiwo zokuqeqesha zeCrossfit
Sikulethela ezinye izakhiwo zokuzivocavoca ezithakazelisayo eziqukethe i-jog ngemuva kwekhanda, ongayisebenzisa ngenkathi wenza i-CrossFit.
