Ukuzivocavoca kwe-Crossfit
5K 0 27.02.2017 (ukubuyekezwa kokugcina: 05.04.2019)
Ukweqa ibhokisi kuyinto ethandwa kakhulu eCrossFit. Isetshenziswa njengengxenye yezindawo eziningi zokuqeqesha futhi iyatholakala kumsubathi wanoma yiliphi izinga lokuqeqeshwa.
Lokhu kuvivinya kusebenza kahle kwe-biceps femoris, inkonyane nengqikithi.
Ukuze uyiqedele, uzodinga ukwesekwa okuzinzile okuzodinga ukuthi weqe ngakho. Ibhokisi elikhethekile noma i-drawer unit, elingatholakala kalula cishe kunoma iyiphi i-gym, lisebenza kahle kakhulu.
Ukuze ufunde ukuthi weqa kanjani isithiyo, kufanele uvivinye umzimba. Njengoba wonke umthwalo ngesikhathi seqa uzowela emilenzeni yakho, uwampompe kahle.
Indlela yokuzivocavoca umzimba
Uma uthi nhlá, lo msebenzi ungabonakala ungowakudala. Kodwa-ke, ungamdeleli. I-Perfect box jumping technique nobubanzi obulungile bokuhamba kuzokusiza ukuthi wandise amandla akho. Ngokuzijwayeza okuhle, uzokwazi ukunqoba izithiyo eziphakeme kakhulu.
Ukuze wenze umsebenzi ngendlela efanele, kufanele:
- Yima ibangana ukusuka ebhokisini. Gobisa amadolo akho kancane, uthathe izingalo zakho emuva, bese uhlala phansi.
© leszekglasner - stock.adobe.com
- Sunduza ngamandla, uqondise ukuhamba komzimba wabo phambili naphezulu. Kulokhu, kufanele kudonselwe izandla etsheni elijika itshe. Ngenkathi ushayela, kufanele ugobise imilenze yakho ngaphansi kwakho - akumele uthinte ibhokisi.
© leszekglasner - stock.adobe.com
- Ngemuva kokuthi weqe isithiyo, kufanele ujike masinyane uphinde uphinde weqe.
© leszekglasner - stock.adobe.com
Akudingekile nakancane ukuzama ngokushesha ukweqa izithiyo eziphakeme. Okokuqala, ungazivocavoca ngokumane ugxume ngamandla. Ungazijwayeza futhi ngentambo yokugxuma. Ekuqaleni kwendlela yakho yokuqeqesha, zama ukuzivocavoca okulula njengokugxuma kwebhokisi. Kepha inhloso yakho kufanele kube ukufunda ukuthi weqa ngaphezu kwebhokisi ngaphandle kokuma phakathi. Eqa, phuma ngamasokisi akho. Kungamandla okusunduza okubhekwa njengesici sokunquma ekuhambeni.
Esimweni lapho ungenza kalula inani elikhulu lokugxuma, bese ukwenze ngezisindo ezikhethekile zemilenze. Ukuphakama kwesithiyo, kulapho udinga khona ukugoba amadolo akho.
Izakhiwo zokuqeqesha zeCrossfit
Izindawo eziningi zokuqeqesha ezinqamula emigwaqweni ziqukethe lo msebenzi kusakhiwo sazo. Inkimbinkimbi yeFight Gone Bad ingaba yisibonelo esihle. Kuwo, umthwalo ukhulu kakhulu, futhi konke ukuzivocavoca okufakiwe ekwakhiweni kuyathandwa phakathi kwabalwa nabalwi bempi.
Ngaphezu kokugxumela phezu kwebhokisi, kule nkimbinkimbi, umgijimi kufanele enze ama-sumo donsa, acindezele ama-shungs, kanye nokuphonsa i-medball. Kufanele uzame ukuqedela umsebenzi ngamunye kaningi ngangokunokwenzeka. Imizuzu engamashumi amathathu izokwanela ukuqeqeshwa. Usebenzisa le nkimbinkimbi, ungasebenza ngempumelelo imilenze yakho, imisipha yangemuva nengaphakathi. Mane ukhumbule ukufudumeza imisipha yakho yomlenze kahle ngaphambi kokugxumela phezu kwebhokisi.
| Umsebenzi: | Qedela okuyinkimbinkimbi ngesikhathi esincane |
| Inombolo yamarounds: | 3 imizuliswano |
| Iqoqo lokuzivocavoca: | I-Wallball (ibhola liphonsa) - 9 kg kumamitha amathathu Ukudonsa kweSumo - 35 kg Ngaphezulu kwe-Jump Box - ama-reps angama-20 Push jerk - 35 kg Ukugwedla (amakhalori) |
