Ukuzivocavoca kwe-Crossfit
5K 0 03/08/2017 (ukubuyekezwa kokugcina: 03/31/2019)
Ngaphezu kokuzivocavoca okwaziwayo futhi okuthandwa kakhulu kweCrossFit, kunokuzivocavoca okuningi okuhle, kepha okungabuyiseliwe ngemuva. Enye yazo yi-Dumbbell Hang split split. Lo msebenzi ulungele bobabili abasubathi abasafufusa kanye nochwepheshe. Kuzosiza ukuqinisa ukukhuthazela, ukupompa ama-biceps, ama-triceps, amathanga nemisipha yethole. Ukuze wenze lo msebenzi, uzodinga ama-dumbbells anethezekile ngesisindo.
Indlela yokuzivocavoca umzimba
I-dumbbell jerk esikalini idinga ukuthi umsubathi abambelele ngokuqinile enkambisweni efanele yokwenza ukuze athole umphumela awufunayo futhi angalimali. Uma umgijimi enza zonke izakhi ngendlela efanele, uzokwazi ukwenza inani elikhulu lamaqembu emisipha ngaphandle kwengozi yokulimala. Ukuze wenze kahle i-scissor dumbbell jerk, kufanele:
- Yima eduze kwe-dumbbell elele phansi. Hlala phansi okokusebenza kwezemidlalo, uyiphathe ngesandla, uguqe kancane ngomhlane oqondile, uguqe ngamadolo akho.
- Nge-jerk, phakamisa i-dumbbell phezulu ekhanda lakho. Ngesikhathi sokuhamba kwezingalo, umgijimi udinga ukugxuma, abeke umlenze owodwa phambili nomunye emuva.
- Lungisa ukuma kwengalo esigabeni esingenhla sokuzivocavoca, ume ngezinyawo zakho ububanzi behlombe, bese wehlisa okokusebenza kwezemidlalo kuye ezingeni lesinqe sakho.
- Phinda ukunyakaza kaningana.
Kubaluleke kakhulu ukuthi ungazizwa ungakhululekile ngenkathi ufaka i-dumbbell esikalini. Ukuzivocavoca kuphela ngemishini yezemidlalo ongayiphakamisa kalula phezu kwekhanda lakho. Nakekela ukuphepha kwakho, hlola ama-dumbbells ukuthola amandla ngaphambi kokuqala ukuqeqeshwa.
Izakhiwo zokuqeqesha zeCrossfit
Ngenkathi ufaka i-dumbbell kwisikele, ungasebenzisa ama-dumbbells amaningana ezinsimbi ezihlukene - ekuqaleni kokuzivocavoca, sebenzisa amathuluzi asindayo, kuze kube sekupheleni ungawabeka ngokukhanya okulula.
Sikunikeza amasethi amabili wokuzivocavoca ozosetshenziselwa inqubo yokuqeqesha, aqukethe i-dumbbell jerk ibe yisikele.
| I-M4 05/28/2012 (m4 05/28/2012) | Izikhathi ezingama-50 i-dumbbell igxumela esikalini kwesokudla, 27/16 kg Izikhathi ezingama-50 i-dumbbell jerk ibe isikele ngakwesobunxele, 27/16 kg Ama-push-up angama-50 emasongweni Izikhathi ezingama-50 amadolo afinyelela ezindololwaneni kubha Yenza isikhashana. |
| I-SP-140214 (sp-140214) | Intambo yokugxuma kabili engu-30 10 dumbbell jerks zibe isikelo ngesandla sobunxele, 30 kg Amaqoqo ayi-10 (Cluster), boom 50 kg Intambo yokugxuma kabili engu-30 I-10 dumbbell jerks ibe yisikele ngesandla sokudla, 30 kg 10 amaqoqo (Cluster), boom 50 kg Intambo yokugxuma kabili engu-30 Yenza isikhashana. |
