IBurpee enamandla akhishwa emasongweni

Ukuzivocavoca kwe-Crossfit

5K 0 03/01/2017 (ukubuyekezwa kokugcina: 04/06/2019)

Ukuzivocavoca nge-burpee, okuthandwa kakhulu eCrossFit, kunokuhlukahluka okuningana, ngakunye okubandakanya ukwenza ukunyakaza kwamandla amaningi ngasikhathi sinye esifushane. Okunzima kakhulu kulolu chungechunge kubhekwa njengama-burpees ngokukhishwa kwamandla emasongweni. Akudingi nje kuphela amandla amakhulu womdlali, kodwa futhi nokuba khona kokuqeqeshwa okungathi sína kwezobuchwepheshe. Ngenxa yalokhu kuvivinya, umgijimi angakwazi ukumpompa cishe yonke imisipha emzimbeni.

Uma ufaka njalo ama-burpees anamandla emasongweni ohlelweni lwakho lokuqeqesha, awukwazi ukuqinisa ngokuphelele imisipha yomzimba wonke, kepha futhi uthuthukise nezinga lokuguquguquka, ukuhlangana kokunyakaza komzimba. Futhi, esifundweni esisodwa, uzosebenzisa inani elikhulu lamakholori angeziwe.

Uyacelwa ukuthi uqaphele ukuthi ukuzivocavoca umzimba kufanelekile kuphela kubadlali abanesipiliyoni, futhi abaqalayo badinga ukwenza ama-burpees nokuphoqa iziteleka emasongweni ngokunye.

Indlela yokuzivocavoca umzimba

IBurpee ekhipha amandla emasongweni idinga ukuthi umsubathi abe nokulandelana okucacile kokunyakaza:

1. Thatha indawo yokuqala - yima phambi kwamasongo. Ngemuva kwalokho thatha indawo yokulala nezingalo zakho zihlukaniswe ububanzi behlombe.
   
2. Cindezela uphume phansi ngejubane elisheshayo.
   
3. Phakamisa umzimba bese ugxumela emasongweni.
   
4. Ngosizo lwe-swing, yenza ukuphuma ngamandla wezandla ezimbili emasongweni.
   
5. Yeqa i-projectile, bese uthatha isikhundla esithandekayo futhi.
6. Phinda i-burpee iphume iye emasongweni.

Inani lamasethi nokuphindaphindeka esimweni ngasinye kukodwa. Uma wenza ama-push-up ngaphandle kwezinkinga, futhi uba nobunzima ngento ethile emasongweni, kufanele uqale ngokusebenza ekuphumeni ezandleni ezimbili.

Ukuze uthuthukise amandla akho kulo msebenzi, kufanele uvule njalo, futhi wenze izinto ezahlukahlukene zokuzivocavoca kubha evundlile nemigoqo efanayo.

Isakhiwo sokuqeqesha seCrossfit

Iningi lezinhlelo zokuqeqesha zeCrossFit linezinhlobo ezahlukahlukene zemibhoshongo esakhiweni sazo. Abasubathi abanolwazi kakhulu bazama ukuyihlanganisa nokuzivocavoca kwezindandatho.

Siletha ukunakwa kwakho kwesinye sezakhiwo eziqukethe ama-burpees anokufinyelela kumasongo.

Kulolu hlobo lokuxakaniseka, kuzokwanela ukudlula kumbuthano owodwa wokuzivocavoca okunconyiwe. Usebenzisa isethi elula yokuzivocavoca ngesikhathi sokuqeqeshwa, ukuze uthole umphumela oyifunayo esifundweni esisodwa, kungakuhle ukwenza imibuthano engu-3-4. Inombolo yezimpinda kufanele ibe ubukhulu kusethi ngayinye. Uma ukuthola kunzima ukuhlanganisa ama-burpees nokudonsa emasongweni, yenza lezi zinto ezimbili ngekhefu elifushane. Awudingi ukuphumula phakathi kwe-reps.

Bukela ividiyo: Level 4-5 Guided Burpees Mania (Novemba 2024).