IMedicine Ball Cleans ingumsebenzi omuhle wabaqalayo ukuhlola umhlaba weCrossFit nokuphakamisa izinsimbi. Kucishe kufane nokuzivocavoca okujwayelekile kakhulu kwe-weightlifters - ukuthatha i-barbell esifubeni, ngomehluko kuphela ongadingi ukwelulwa okuhle emahlombe nasendololwaneni, ngakho-ke kulula kakhulu ngobuchwepheshe. Kungenxa yalesi sizathu ukuthi lokhu kuvivinya umzimba kufanelekile kakhulu kubasubathi be-novice noma kulabo asebekhathele ngokwengqondo nangokomzimba ngokucindezela okunzima nokuthatha i-barbell esifubeni.
Amaqembu emisipha abalulekile ekusebenziseni ibhola lomuthi esifubeni: ama-deltas, ama-extensors womgogodla, ama-quadriceps nezinqe.
Indlela yokuzivocavoca umzimba
Indlela yokwenza lo msebenzi ibukeka kanjena:
- Izinyawo ububanzi behlombe zihlukaniswe, emuva ziqonde, bheka phambili. Beka i-medball phambi kwakho. Ngezingalo zakho ezungeze izinhlangothi zombili, yiphakamise phansi, wenze okuthile okufana nokufa ngayo.
- Lapho i-medball isezingeni le-hip, qala ukuyinikeza ukusheshisa okudingekayo, ukuyidonsela kancane kuwe ngomzamo wemisipha ye-deltoid.
- Lapho i-medball isivele isezingeni lesisu, yenza i-squat - squat phansi kakhulu ngokuqina okugcwele ukuze i-medball ihambe ibanga elisele ngenxa ye-inertia. Letha izindololwane zakho phambili kancane ukuze uthole ukusekelwa okungcono.
- Sukuma esikhungweni esibambe i-medball ezingeni lesifuba futhi ngaphandle kokushintsha ukuma komzimba. Ngemuva kwalokho yehlise phansi bese wenza amanye ama-reps ambalwa.
Izakhiwo zokuqeqesha zeCrossfit
Sikwazisa ngezakhiwo eziningana zokuqeqesha ezisebenzayo zokuqeqeshwa kwe-crossfit, kufaka phakathi ukuthatha ibhola lomuthi esifubeni.
| I-Druid | Qedela ukugwedla okungamamitha angama-400 emshinini, imishini yokucindezela ibhola yesifuba engama-20, kanye nemishini yokunyathelisa eyishumi ye-barbell. Imizuliswano engu-6 isiyonke. |
| UFranco | Yenza ama-pull-ups ama-50, ama-push-up angama-45, ama-squats ama-40, ama-crunches angama-35, isifuba se-medball esingu-30, izitebhisi ezingama-25, ama-squats angama-20, ama-burpees ayi-15, ama-10 we-barbell snatch kanye nama-5 deadlifts. Imizuliswano emi-3 kuphela. |
| UNancy | Yenza ukushaya kwesifuba okungu-20, ukuphonsa phansi okungama-20, nama-burpees angama-20. Imizuliswano engu-5 kuphela. |
