Shvung cindezela ngemuva kwekhanda (I-Push Press Behind) ukuvivinya umzimba okudala, okusetshenziswa ngempumelelo ekuqeqesheni kwabo abasubathi ababandakanyeka kwi-CrossFit kanye nokuqina komzimba. Kungumshini wokuma we-barbell ovela ngemuva kwekhanda ngokusetshenziswa kwemisipha yemilenze nangemuva, ngamanye amagama, ngokukopela okunamandla.
Lokhu kuvivinya kwehlukile ekugijimeni kokugijima ngokuthi ukunyakaza uqobo kuyacindezela emvelweni. Kulokhu, umgijimi akangeni ngaphansi kwe-barbell, kepha ubeka kuphela i-inertia encane ukuze i-barbell iphakame ngenxa yokufakwa ngasikhathi sinye kwamaqembu emisipha aqinile emsebenzini.
Amaqembu amakhulu emisipha asebenzayo angama-deltoids, ama-extensors womgogodla, ama-quadriceps, ama-abs nemisipha ekhazimulayo.
Indlela yokuzivocavoca umzimba
Indlela yokwenza umsebenzi wokunyathelisa we-shvung ngemuva kwekhanda ibukeka kanjena:
- Susa i-barbell kusuka kuma-rack bese ubuyela emuva izinyathelo ezimbalwa kuyo. Gcina umhlane wakho uqondile, ukubuka kwakho kuqondiswe phambili, i-barbell ilele isicaba ngaphezulu kwe-trapezoid.
- Yenza i-down-squat encane, ugcine umqolo wakho uqonde ngokuphelele. Ukuphakama kwe-squat kuncane - cishe u-15-25 cm.
- Qala ukuvuka ngenkathi uphakamisa ibha phezulu futhi ukhipha umoya. Sabalalisa umthwalo ngendlela yokuthi amadolo nezindololwane zelulwe ngokuphelele endaweni ephezulu ngasikhathi sinye - ukuze ukwazi ukuzisebenzela ngesisindo esiphezulu, futhi ukusebenza kokuzivocavoca kuzokwanda kakhulu. Ngakho-ke, sikhama ibha phezulu ngenxa yomzamo wamahlombe, kepha ingxenye yomthwalo "iyadliwa" ngenxa yokusebenza kwemilenze.
- Yehlisa ibha emuva ku-trapezoid bese wenza enye i-rep. Musa ukwehlisa i-barbell ngokunyakaza okungazelelwe - kunomthwalo omningi kakhulu emgogodleni wesibeletho. Kungcono "ukuhlangana" nebha engezansi - ukwenza idiphu encane, lapho sekusele amasentimitha ambalwa ku-trapezoid.
Izakhiwo zokuqeqesha zeCrossfit
Siphakamisa ukuthi uzame ngesikhathi sokuzivocavoca kwakho kwe-CrossFit enye yezakhiwo zokuqeqesha ezinikezwe ngezansi, equkethe ibha yokuphusha ngemuva kwekhanda.
