Ukuphakamisa isikhwama ehlombe (iSandbag Shouldering) ukuzivocavoca okusebenzayo okuhlose ukukhulisa amandla wokuqhuma namandla okukhuthazela kwemisipha yengquza nebhande lonke lehlombe. Kudinga isaka (sandbag). Ungathenga igobolondo elenziwe ngomumo noma uzame ukwenza uhlobo oluthile lwalo ekhaya. Endabeni yesibili, ungakhuphula amandla namandla akho ngaphandle kokushiya ikhaya lakho futhi ngaphandle kokuchitha isikhathi emgwaqweni oya ejimini.
Ukuzivocavoca kudinga ukuguquguquka okuhle emajoyinteni ehlombe nasekuhlanganiseni okuphelele, ngakho-ke kufanele uqale ube sesimweni esihle kulezi zici ezimbili. Amaqembu emisipha asebenzayo amakhulu ama-quadriceps, ama-extensors womgogodla, ama-deltas, ama-biceps nemisipha ye-trapezius.
Indlela yokuzivocavoca umzimba
- Izinyawo ububanzi bamahlombe zihlukanisiwe, buyela emuva ngqo. Sigoba isikhwama sesanti, sisibambe ngezandla zombili bese siyasiphakamisa, sigcina umhlane wethu utsheke kancane phambili.
- Lapho usudlulise cishe isigamu se-amplitude, yenza umzamo wokuqhuma ngokuqinisa amahlombe akho nezingalo, uzama ukuphonsa isikhwama phezulu. Ngasikhathi sinye, qondisa umhlane wakho ngokuphelele bese "ubamba" isikhwama ngehlombe lakho. Uma isakagiya lisinda kakhulu, ungazisiza kancane ngokulinyusa kancane ngedolo.
- Beka isaka lesanda phansi bese uphinda okungenhla, kulokhu uliphonsa phezu kwelinye ihlombe.
Izakhiwo ze-crossfit
Sikulethela ukunxenxa izakhiwo eziningana zokuqeqesha eziqukethe ukuphakamisa isikhwama ehlombe ongazifaka ohlelweni lwakho lokuqeqesha.
| Intombi | Yenza amalifti ayi-10 esikhwameni ngasinye, izinyathelo ezingama-30 ngaphezulu, nezikwele ezi-10 ngaphezulu. Imizuliswano emi-3 kuphela. |
| U-Amanda | Yenza ama-deadlifts ayi-15, ama-burpees ayi-15 ngokudonsa kubha, imishini ebhentshini engu-15 enokuma kancane esifubeni, nokuphakamisa izikhwama eziyi-15 ehlombe ngalinye. Imizuliswano engu-5 kuphela. |
| UJackson | Yenza ama-dips angama-40, ama-bar jerks ayi-10, nokuphakamisa izikhwama okungu-10 ehlombe ngalinye. Imizuliswano emi-3 kuphela. |
