Ukudonswa emasongweni: inqubo yokuzivocavoca kanye nezakhiwo ze-crossfit * Isiphambano

I-Ring Pull-Ups - ukuzivocavoca okuze kwaCrossFit kusuka kuma-gymnastics ezemidlalo, kanye nokuphakanyiselwa phezulu emasongweni. Ku-gymnastics yezemidlalo, ukudonsa emasongweni kuyisiqalo sokuqala, ngemuva kokuqonda ukuthi umsubathi ulungela ukwenza izinto eziyinkimbinkimbi kakhulu. Ngalokhu kuvivinya umzimba, ungaqinisa amandla akho okubamba, uthuthukise amalitha nemisipha ye-rhomboid yangemuva, ama-biceps, izingalo zangaphambili, futhi ufunde ukuthi ungakulawula kanjani kahle ukuma komzimba wakho lapho ulenga emasongweni, okuzokusiza lapho ufunda izinto ezinjengokuphakamisa amandla emasongweni.

Indlela yokuzivocavoca umzimba

Indlela yokwenza ukudonsa emasongweni imi kanjena:

Hang izindandatho, uzibambe ziqine ngangokunokwenzeka ngezandla zakho futhi uqondise umzimba ngokuphelele. Ungasebenzisa ukubamba "okujulile" - inqubo ethandwayo phakathi kwabavocavoci bomzimba, lapho isibhakela siqhubekela phambili kancane, futhi ama-knuckles awatholakali ngaphezulu kwendandatho, kodwa phambi kwawo. Lapho ukhetha ukubamba okuhle, khumbula ukuthi ngokubamba okujwayelekile, imisipha yangemuva ibandakanyeka kakhulu, futhi ngokubamba "okujulile", ama-biceps nezingalo zangaphambili zibandakanyeka kakhulu. Ukubamba okuhle kakhulu, sebenzisa ushoki.
Sinqume ukubamba, manje kuyadingeka ukukhetha ukuhlelwa okuhle kwamasongo. Ungavula izindandatho zifane, kodwa ngokuhlangana nokubamba "okujulile" lokhu kuzobeka ukucindezeleka okukhulu emigudwini yezandla. Ngakho-ke, abagijimi abaningi bangcono ngokungasebenzisi lokhu kubamba. Silungisa izindandatho endaweni ezinzile cishe ngobubanzi behlombe.
Qala ukuqhubekela phezulu ngokuthola imisipha ebanzi emuva nange-biceps, ngenkathi ukhipha umoya. Amasongo asivumela ukuthi sisebenze ngobukhulu obukhulu, ngakho-ke phakamisa kuze kube yilapho izintende zezandla zakho zilingana nesilevu sakho.
Zinciphise kancane, uhogele futhi ugcine isimo esifanele somzimba. Yelula izingalo zakho ngokuphelele ezansi.

Izakhiwo ezinokudonswa emasongweni

Hardy	Yenza ama-burpees ayi-10, ama-hoop donsa phezulu ayi-10, namapulangwe emizuzu engu-1. Kunemijikelezo emi-3 isiyonke.
Zeppelin	Yenza ukudonsa okungu-5 kumasongo, ukudonsa okungu-8 kumasongo, bese u-12 uphonsa ibhola odongeni. Imizuliswano engu-4 isiyonke.
UMichael oNgcwele	Yenza ama-sit-up angama-20, ama-push barbell jerks ayi-10, ama-pull-ups ayi-10 kumasongo, nama-kettlebell jerks ayi-12 ngesandla ngasinye. Kunemijikelezo emi-3 isiyonke.