Ukuzivocavoca kwe-Crossfit
7K 0 03/12/2017 (ukubuyekezwa kokugcina: 03/22/2019)
Uhlelo lokuqeqeshwa kwamandla okusebenza (i-crossfit) esakhiweni salo luqukethe inani elikhulu lokuzivocavoca okukhulu. Iningi lazo lisiza umgijimi ukwenza amaqembu amaningana emisipha ngasikhathi sinye. Ukumpompa ngasikhathi sinye imisipha yangemuva nasesiswini, yenza ukudonsa nge-engela kubha evundlile, nayo evame ukubizwa nge-L-pull-ups (igama lesiNgisi le-L-Pull-up).
Lo msebenzi uthandwa kakhulu ngabadlali abanesipiliyoni. Abaqalayo bavamise ukwenza i-abs kanye nokupompa emuva ngokwehlukana kuze kube yilapho befunda ukukwenza kalula. Ukuzivocavoca kudinga ukuthi umgijimi enze ukunyakaza ngendlela efanele, kanye nezinga eliphezulu lokuxhumana. Le nto yezemidlalo isetshenziswa ngabakhi bomzimba kubha.
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Indlela yokuzivocavoca umzimba
Fudumeza imisipha yakho nemisipha ngaphambi kokwenza ukunyakaza okuyisisekelo. Ngakho-ke, ungenza ngokuphepha noma yikuphi ukunyakaza. Sebenza ngokwelula. Ukwenza ukukhishwa kwamakhoneni (ama-L-pull-ups) ngokulungile ngobuchwepheshe, umgijimi kufanele alandele i-algorithm yokunyakaza elandelayo:
- Gxumela kubha evundlile. Ububanzi bokubamba kufanele bube banele ngokwanele.
- Hlanganisa imilenze yakho ndawonye. Phakamisa ama-degree angama-90.
- Qala ukwenza ukudonsa okuvamile. Umzimba ongezansi kufanele ube sesimweni esimile, qinisa i-abs. Gcina izinyawo zakho zifana phansi. Lokhu kufanele kwenziwe kulo lonke uhlelo lokuzivocavoca. Sebenza nge-amplitude ephelele. Kufanele uthinte ibha ngesilevu sakho.
- Yenza ukuphindaphinda okumbalwa kwe-L-Pull-Ups.
Gcina umhlane wakho uqonde. Phakamisa imilenze yakho ngokushelela. Kufanele uzwe ukungezwani kweqembu lemisipha elihlosiwe nokuzwa okuvuthayo. Lapho eseqede zonke izinto ngaphandle kwamaphutha, umgijimi uzokwazi ukuqinisa izindawo zemisipha eziningana ngasikhathi sinye.
Izakhiwo ze-crossfit
Uhlelo lokuzivocavoca ekhoneni loncike kulwazi lwakho lokuqeqeshwa. Kwabaqalayo, kunconywa ukuthi kushintshane phakathi kokudonswa nokuphakanyiswa komlenze okulengayo. Kubasubathi abanolwazi, sincoma ukuthi wenze ukunyakaza ngokushelela ukuze uzwe kahle imisipha yesisu. Sebenzela ukuphinda u-10-12 kumasethi amaningi. Ochwepheshe bangazivocavoca ngama-supersets. Yenza izivivinyo eziningana ngasikhathi sinye ngaphandle kokuhlaba ikhefu phakathi. Ungasebenzisa futhi i-barbell pancake, okufanele iboshwe phakathi kwemilenze yakho. Ngakho-ke, uzokwandisa umthwalo nakakhulu.
Siphinde futhi sinikeze izakhiwo eziningana zokuqeqesha ze-crossfit, eziqukethe ukudonsa nge-engeli kubha evundlile.
