Amandla okuphakamisa ama-dumbbells esifubeni

Kunokuzivocavoca okuningi okuhle kwekhwalithi ye-CrossFit laphaya. Enye yazo ukuphakamisa amandla ama-dumbbells esifubeni (igama lesiNgisi yi-Dumbbell Split Clean), okuvumela umsubathi ukuthi asebenzise ngempumelelo amaqembu amaningi emisipha. Umthwalo oqondisiwe utholwa ngemuva kwethanga, ithole nemisipha e-gluteal, kanye nama-biceps womakhi womzimba.

Ukuze wenze lo msebenzi, uzodinga ama-dumbbells anethezekile ngesisindo. Izimbumbulu eziphakamisa amandla esifubeni zilungele bobabili abagijimi abangochwepheshe nabaqalayo.

Indlela yokuzivocavoca umzimba

Uma umgijimi enza zonke izinto ngobuchwepheshe ngendlela efanele, uzokwazi ukwenza inani elikhulu lamaqembu emisipha ngaphandle kwengozi yokulimala. Ukwenza lokhu, umsubathi kufanele alandele i-algorithm elandelayo yokwenza amandla okuphakamisa ama-dumbbells esifubeni:

1. Yima eduze kwensiza yezemidlalo, hlukanisa izinyawo zakho ububanzi behlombe. Thatha ama-dumbbells ezandleni zombili.
2. Qonda phansi. Gcina umhlane wakho uqonde. Ama-dumbbells kufanele abe sezingeni lamadolo.
   
3. Ngosizo lokunyakaza okungahambi kahle, phonsa imishini yezemidlalo ezingeni lehlombe. Gobisa izindololwane zakho. Umsubathi futhi kudingeka agxume ngonyawo olulodwa phambili nolunye emuva emuva.
   
4. Yima, beka izinyawo zakho ububanzi behlombe uhlukanise bese ukhiya izingalo zakho esigabeni esingenhla sokunyakaza, bese wehlisa izinsimbi zomlomo ezinqeni zakho.
5. Phinda ukunyakaza kaningana.

Ukuzivocavoca ngemishini yezemidlalo enethezekile ngesisindo. Landela inqubo yokuzivocavoca - ukuze uthole umphumela, kufanele usebenze ngaphandle kwamaphutha. Nakekela ukuphepha kwakho bese uhlola amandla ama-dumbbells ngaphambi kokuqala ukuqeqeshwa. Kuzoba ngcono uma izikhathi zokuqala wenza ukuvivinya umzimba ngaphansi kokuqondiswa ngumqeqeshi onolwazi. Uzokukhomba emaphutheni futhi akusize wakhe uhlelo lokuqeqeshwa kwekhwalithi.

Izakhiwo zokuqeqesha zeCrossfit

Abasubathi abahlanganyela ekuqeqesheni amandla okunamandla kudingeka basebenze ngejubane elisheshayo. Inani lokuphindaphindwa kokuphakanyiswa kwamandla kwama-dumbbells esifubeni kukodwa. Kuya ngomlando wakho wokuqeqesha, kanye nasezinhlosweni zoqeqesho.

Bukela ividiyo: Dumbbell Ab Workout At Home 10 mins. follow along. no repeat (Okthoba 2025).