Amadolo afike ezindololwaneni kubha

Ukuzivocavoca kwe-Crossfit

6K 0 03/12/2017 (ukubuyekezwa kokugcina: 03/22/2019)

Abasubathi abazivocavoca ngokuya ngohlelo lokuqeqeshwa okusebenza ngamandla banaka kakhulu ukuqeqesha imisipha yesisu. Ukuzivocavoca okubizwa ngamadolo ngezindololwane kubha (igama lesiNgisi - AmaDolo kuya endololwaneni) kuthandwa kakhulu phakathi kwabaphambuka. Le nto yezemidlalo ithathwa njengenselele impela. Ukuze uqedele ukuzivocavoca umzimba, kufanele ube nomshini wokucindezela owanele, ngoba ngenkathi usebenza kuzodingeka ufike ngezinyawo esifubeni.

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Uzodinga ibha ukuze uqedele ukuzivocavoca umzimba. Le nto yezemidlalo idinga ukuthi umsubathi abe nokuhleleka okuhle kokunyakaza.

Indlela yokuzivocavoca umzimba

Ukuze usebenze kahle imisipha yakho yesisu, kufanele uvivinye umzimba endaweni efanele. Fudumala kahle ngaphambi kokuzivocavoca ngalunye. Fudumeza amalunga akho nemisipha. Ngemuva kwalokho ungaqhubeka nokuqaliswa kokunyakaza okuyisisekelo:

1. Gxumela kubha. Ukubamba kufanele kube kubanzi ngokwanele.
2. Hlanganisa imilenze yakho ndawonye. Qala ukubaphakamisa. Kufanele uthinte izindololwane zakho ngamadolo akho esigabeni esingenhla sokunyakaza.
   
3. Yehlisa imilenze yakho endaweni yokuqala.
4. Phinda ukunyakaza kaningana.
5. Enye indlela ukushintsha phakathi kokudonsa amadolo ukuya ezindololwaneni nezinyawo kubha. Ngesikhathi esisodwa, wenza lezi zinhlangano ezimbili.
   

Sebenza ngomzamo wabezindaba, hhayi i-inertia. Gcina umzimba usesimweni esimile, ungashintshi. Ngesikhathi sokuhamba, kuyinto efiselekayo ukucindezela isifunda sesisu. Ngale ndlela, ungampompa kahle imisipha yakho yesisu.

Izakhiwo ze-crossfit

Ukuze usebenze kahle imisipha yakho yesisu, sebenza kanzima. Yenza ukuzivocavoca ngamasethi ama-2-3. Inani lokuphindaphinda lincike kokuhlangenwe nakho kokuqeqeshwa komdlali ngamunye. Imvamisa, abasubathi baphakamisa amadolo abo ezindololwaneni emugqeni ngokuphindaphinda okungu-10-15.

Abakhi bomzimba banikela usuku oluhlukile ukuqeqesha imisipha yesisu. Futhi, esifundweni esisodwa, ungahlola amaqembu amaningana emisipha ngasikhathi sinye.

Ungazivocavoca ngama-supersets. Yenza izivivinyo eziningana ngasikhathi sinye ngaphandle kokuhlaba ikhefu phakathi. Lokhu kungaba ukunyakaza okusheshayo futhi okukhulu kwe-cardio, kanye nokusonteka nokuphakama komlenze olenga njalo. Ukuphakamisa amadolo endololwaneni kungahlanganiswa ne-burpee (ushintsho olusheshayo lokuma komzimba).

Bukela ividiyo: Babuyile (Septhemba 2025).