Ukuzivocavoca kwe-Crossfit
5K 0 06.03.2017 (ukubuyekezwa kokugcina: 31.03.2019)
Ukuhamba ngeBarbell Overhead ukuvivinya umzimba okuvame ukwenziwa ngabadlali abanesipiliyoni beCrossFit. Ukuzivocavoca kwenziwa ngenhloso yokwandisa ukuhlangana komsubathi nomqondo wokulinganisela, okuzokusiza kakhulu lapho wenza amajezi anzima kanye namajezi, "ukuhamba emapulazini", ukugwedla nezinye izinto. Ukuhamba ngaphezulu kubeka ingcindezi enkulu kunazo zonke kuma-quadriceps, imisipha ye-gluteal, i-extensors yomgogodla nezicubu zomgogodla, kanye nenani elikhulu lemisipha yokuzinza.
Vele, isisindo sebha kufanele silinganiswe, lokhu akusikho ukuzivocavoca lapho sinesifiso sokusetha amarekhodi kagesi, angikukhuthazi ukwenza ukuzivocavoca okunesisindo esingaphezu kwama-50-70 kg, ngisho nakubadlali abanesipiliyoni. Kungcono ukuqala nge-bar engenalutho futhi kancane kancane ukwandise isisindo se-projectile.
Kodwa-ke, khumbula ukuthi lapho uhamba ne-barbell ngaphezulu kwekhanda lakho, usetha umthwalo omkhulu we-axial emgogodleni, ngakho-ke lokhu kuvivinya kuyaphikisana ngokuphelele nabantu abanezinkinga zangemuva. Ukunciphisa ubungozi bokulimala kumajoyini aphansi nasemuva nasemadolweni, kunconywa ukusebenzisa ibhande lezemidlalo nokugoqa amadolo.
Indlela yokuzivocavoca umzimba
Inqubo yokwenza ukuhamba nge-barbell ngaphezulu ibukeka kanjena:
- Khuphula ibha phezu kwekhanda lakho nganoma iyiphi indlela ekulungele (hlwitha, uhlanzekile futhi ujule, schwung, umshini wamasosha, njll.). Khiya kulesi sikhundla ngendololwane yakho yelulwe ngokuphelele. Dala i-Lordosis encane emhlane ongezansi ukuze ulawule kangcono isikhundla sesiqu.
- Ukuzama ukungaguquli isikhundla se-barbell nomzimba, qala ukuhamba phambili, ubheke phambili ngqo.
- Kufanele uphefumule ngale ndlela elandelayo: sithatha izinyathelo ezi-2 ngesikhathi sokuhogela, bese kuba yizinyathelo ezimbili ngesikhathi sokuphefumula, uzama ukungalahlekelwa yileli jubane.
Izakhiwo zokuqeqesha zeCrossfit
Sikwazisa ngokukhethwa kwezindawo eziningana zokuqeqesha ezihamba ngezinyawo eziqukethe ukuhamba nge-barbell phezu kwekhanda lakho.
