Ukuzivocavoca kwe-Crossfit
8K 0 03/11/2017 (ukubuyekezwa kokugcina: 03/22/2019)
Ukuzivocavoca kwe-Floor-Wipers kungenye yezivivinyo zesisu eziphumelela kakhulu ekuqeqesheni amandla okusebenza. Kukhona ukuhlukahluka okuningana kwama-polishers phansi. Ngokuqeqeshwa okujwayelekile usebenzisa lo msebenzi, umgijimi angakwazi ukumpompa ngempumelelo i-abs ephezulu nangaphansi, futhi asebenze imisipha yesisu e-oblique.
Ukuze uqedele ukuzivocavoca phansi, uzodinga i-barbell. Ezimweni ezingavamile, kungashintshwa ngama-dumbbells. I-polisher yaphansi idinga ukuthi umgijimi abe nokuhleleka okuhle kokunyakaza. Ngokuvamile, lo msebenzi wenziwa kuphela ngabakhi bomzimba abanolwazi.
Indlela yokuzivocavoca umzimba
Ukuze angalimali, umgijimi kufanele enze konke ukunyakaza okulungile ngobuchwepheshe. Ukuzivocavoca umzimba kuyadabukisa, zama ukusebenza ngokubambisana nomngani. Futhi, umeluleki onolwazi angasiza umsubathi, ozokhomba amaphutha, futhi abuye abiye uthango. Ukuze angalimali, umgijimi kufanele alandele i-algorithm yokunyakaza elandelayo:
- Lala emshinini wokunyathelisa noma phansi.
- Thatha i-barbell kusuka kuma-racks noma phansi. Ububanzi bokubamba bujwayelekile.
- Cindezela imishini yezemidlalo esifubeni sakho, uphinde ulungise ukuma kwayo. Gcina izingalo zakho ziqonde ngaphandle kokugoba izindololwane zakho.
- Gcina izinyawo zakho ndawonye. Bakhuphule ngakwesobunxele nangakwesokudla kwebha ngokuhlukile, bese ubathoba.
- Yenza ukuphindaphinda okuningana kwepolisha yaphansi.
Kunesisindo seBarbell, kepha ekuqaleni umsubathi kufanele aziqeqeshe esebenzisa ibha engenalutho. Isisindo saso akufanele sibe ngaphansi kwama-20 kg. Uma lo mthwalo unganele, izindwani zamahlombe akho ngeke zicindezelwe ziqine ebhentshini noma phansi futhi ngesikhathi sokuzivocavoca kuzoba nzima kuwe ukuzinzisa indawo ye-barbell. Landela inqubo efanele yokwenza ukunyakaza. Kufanele usebenze ngaphandle kwamaphutha. Ukuqeqeshwa okujulile kuzokusiza ukuthi usebenze kahle imisipha yakho ye-abs.
Izakhiwo ze-crossfit
Sikulethela ukunxenxa izakhiwo zokuqeqesha zokuqeqeshwa kwe-crossfit, okubandakanya ukuzivocavoca phansi.
