Ukuzivocavoca kwe-Crossfit
5K 0 03/11/2017 (ukubuyekezwa kokugcina: 03/22/2019)
Ukucindezela i-Snatch Balance ukuzivocavoca umzimba. Ihlose ukuthuthukisa imisipha yamahlombe nemisipha nokwandisa amandla ekuhlwitheni. Lokhu kuvivinya ukwenziwa ngasikhathi sinye komshini we-barbell ngemuva kwekhanda, ubambe ibha ngokubamba, bese ungena endaweni yokuhlala ephansi, kulandelwa ukusukuma endaweni yokuhlala. Ngokwenza lo msebenzi, uthuthukisa ibhalansi yakho nomqondo wokulinganisela, okudingekayo ekusebenzeni okulungile kokuhlwitha ne-jerk, ngoba isikhungo sakho samandla adonsela phansi sihlala sishintsha, futhi i-vector yokunyakaza kwebha iqondiswe kolunye uhlangothi kusuka kuwe.
Amaqembu emisipha asebenzayo amakhulu ngama-quadriceps, ama-adductors ethangeni, imisipha e-gluteal, isisu kanye ne-deltoids.
Amandla ibhalansi yokuhlwitha ibhalansi ivame ukudideka nebhalansi yokuhlwitha ibarbell. Ngempela, kumuntu okude nomhlaba we-crossfit kanye nokuphakamisa izinsimbi, kungabonakala kusuka ngaphandle ukuthi ukunyakaza kucishe kufane futhi umsebenzi wenziwa ngokufanayo, kepha lokhu akunjalo. Kubhalansi yamandla ebha yamandla, kukhona ukunyakaza okunyakazayo, okubandakanya imisipha ye-deltoid emsebenzini. Futhi ukunyakaza uqobo, ezimweni eziningi, kwenziwa ngendlela ebushelelezi kakhulu - lapha asiqeqeshi amandla wokuqhuma, kepha ubugagu, ukuguquguquka nokuhlangana.
Indlela yokuzivocavoca umzimba
- Susa i-barbell kuma-rack bese uhamba izinyathelo ezimbalwa ukusuka kubo. Ibha iku-trapezium, ukubuka kubhekiswe phambili, emuva kuqondile.
- Ngokushesha uqale ukwehlela esihlalweni esiphansi, ugxile emsebenzini we-quadriceps. Lapho nje uqala phansi, qala ukukhama i-barbell ngemuva kwekhanda lakho. Yibambe ngokubamba bese ukhipha umoya. Akukho ukuvumelanisa lapha, ngokungafani ne-shvungs yakudala: ama-delta asebenza ngokwawo, imilenze isebenza yodwa.
- Yehlisa phansi uze uthinte imisipha yakho emisipheni yethole lakho. Umthwalo kufanele usatshalaliswe ngendlela yokuthi ucindezele ibha yonke indlela bese ulula izindololwane ngasikhathi sinye ukwehlela esihlalweni esiphansi nge-amplitude ephelele.
- Ngemuva kokuma isikhashana ezansi, qala ukusukuma. Ngasikhathi sinye, bamba ibha ezandleni ezeluliwe ngenhla kwakho, njengasesikweleni esiphezulu. Ngemuva kokukhuphuka kokugcina, yehlisa i-projectile ungene ku-trapezoid bese uphinda konke kusuka ekuqaleni.
Izakhiwo zokuqeqesha zeCrossfit
Sikwazisa ngezakhiwo ezintathu zokuqeqesha eziqukethe ibhalansi yamandla kagesi yokuqeqeshwa kwe-crossfit.
