Ukugijima kwe-shuttle uhlobo lokuzivocavoca kwe-cardio, okusakazeke emhlabeni wonke, okuhloswe ngalo ukuthuthukisa izimfanelo ezinamandla wejubane lomdlali. Lapho enza i-shuttle run, umgijimi kufanele agijime ibanga elifanayo phambili futhi ahlehlise izinkomba kaningi ngokujika okungu-180 degree ekugcineni kwebanga. Okudume kakhulu kubasubathi inqubo yokuhamba nge-shuttle 10x10, 3x10.
Zuza
Le ndlela yokuqeqesha iyasiza ngoba isiza ukukhulisa amandla okuqhuma emisipha yomlenze, ithuthukise umsebenzi walo lonke uhlelo lwezinhliziyo, ithuthukise ukusebenzisana nokuqina kwamandla. Izindinganiso zokuhamba nge-shuttle zisetshenziselwa ukuhlola ukuqina komzimba kwabadlali hhayi nje kuphela, kodwa nabasebenzi bezinhlaka zamandla ezahlukahlukene.
Imvamisa ukuhamba kwe-shuttle kwenziwa amabanga amafushane kusuka kumamitha ayi-10 kuye kwangama-30, kepha ezimweni ezingavamile ibanga lingafinyelela kumamitha ayi-100. Ngenxa yezinzuzo zayo eziguquguqukayo, lo msebenzi usuthole ukuthandwa ngokomzimba, i-crossfit, ubuciko bempi obuhlukahlukene, futhi ufakiwe ohlelweni lokuqeqeshwa ngokomzimba oluyimpoqo ezikoleni, izikhungo zemfundo ephakeme ezikhungweni zikahulumeni naseMabuthweni Ahlomile eRussian Federation.
Namuhla sizothola ukuthi singawugijimisa kanjani umjaho wokuhamba ngesithuthuthu, nokuthi yini inzuzo ebonakalayo yalokhu kuvivinya umzimba womuntu ngokombono wokuthuthuka komsubathi nxazonke.
Indlela yokuzivocavoca umzimba
Inqubo ye-shuttle run inezinhlobonhlobo eziningi, ukukhetha kwazo kuncike ebangeni lapho i-shuttle run yenziwa khona: 10x10, 3x10, 4x9. Kodwa-ke, ngokuqonda kwakho, ungalikhuphula ibanga amahlandla amaningi - uholwe yizinga lakho lokuqina komzimba nenhlalakahle.
Kunoma ikuphi, inqubo ye-shuttle egijima icishe ifane kunoma iliphi ibanga. Ukuphela kwento okufanele ibhekwe ukuthi ekugijimeni, umgijimi ngokushesha uqala ukwenza lo msebenzi ngamandla amakhulu, esebenzisa onke amandla akhe; nge-shuttle run ende (ngokwesibonelo, 10x10 noma 4x100), izingxenye zokuqala ezi-4-6 kufanele zenziwe ngejubane elijwayelekile, zizame ukungasebenzisi amandla amaningi ukuze zingakhathali ngaphambi kwesikhathi. Kungcono ukushiya okokugcina kwemithombo yamandla wejubane emzimbeni wakho ukuze unqobe ibanga elidingekayo esikhathini esifushane kakhulu futhi ubonise umphumela ovelele ngempela.
Ukuzivocavoca kufanele kwenziwe kanjena:
Isikhundla sokuqala
Isikhundla sokuqala esijwayelekile: beka umlenze osekelayo phambili, uzama ukugcina sonke isikhungo samandla adonsela phansi ngaphezulu kwaso. Ama-quadriceps omlenze osekelayo ashubile, njengesiphethu, umzimba utshekele phambili kancane, emuva kuqondile, sigcina izandla zethu zibesezingeni lezimbambo. Isiqalo kufanele siqhume futhi sisheshe ngangokunokwenzeka ukuze kunqotshwe ingxenye yokuqala ngesikhathi esifushane. Sidinga imilenze eqinile futhi ethuthuke kahle ukuqala okuqhumayo ngempela, ngakho-ke naka kakhulu ukuvivinya umzimba okuthuthukisa amandla wokuqhuma we-quadriceps: ama-squats ane-barbell anekhefu ezansi, ama-deadlifts for sumo, box jumps, squat jump, njll.
Enye inketho yesikhundla sokuqala ukuqala okuphansi:
© Daxiao Productions - stock.adobe.com
Ijubane lokugijima
Ngesikhathi somjaho uqobo, sidinga isivinini esiphezulu. Ukuze wenze lokhu, ngemuva kwesinyathelo ngasinye, akufanele uhlale ngonyawo lwakho lonke, kodwa kuzwane lwakho kuphela. Ukuze uthuthukise leli khono, shintsha i-cardio yakho ejwayelekile ngentambo eyeqayo, lapho-ke ukuhlangana kweLisfranc kuzozivumelanisa nokuhlala njalo ezinzwaneni, futhi ukugijima kwe-shuttle kuzoba lula kakhulu.
© Daxiao Productions - stock.adobe.com
Ukubuyela emuva
Ekupheleni kwesigaba ngasinye, udinga ukwenza ukujika okungu-180-degree. Ukuze wenze lokhu, udinga ukunciphisa kakhulu isivinini futhi uthathe isinyathelo sokuma, uguqula unyawo lomlenze wangaphambili ngama-degree angama-90 ulibangise ejikeni - le nhlangano izokwehlisa ijubane, kepha ngeke icime ngokuphelele inertia.
© Daxiao Productions - stock.adobe.com
Ukusheshisa
Ekweluleni kokugcina, udinga ukukhipha okuphezulu emzimbeni wakho futhi wenze ukusheshisa kokugcina kokuqhuma, ngaphandle kokucabanga ukuthi uzodinga ukuma kungekudala, kufanele uqhubeke ukwandisa ijubane uye entanjeni.
Ungabona ividiyo ye-shuttle run ngezansi. Kukhombisa ngokusobala inqubo ye-shuttle run:
Amaphutha ajwayelekile
Lapho befunda inqubo yokwenza i-10x10 shuttle run, abasubathi abaningi abasafufusa babhekana nezinkinga ezilandelayo ezibavimbela ekutholeni okuningi kulo msebenzi:
- Ukusabalalisa umthwalo okungalungile. Uma uvala ubude obulinganayo obuyi-10, ukubekezela kuvame ukuphela ngemuva kwesiqingatha sokuqala. Ukugwema lokhu, udinga ukuqala ukugijima ngamandla aphakathi nendawo, isigaba ngasinye sizama ukukhuphula isivinini, sisebenzisa amandla aqhumayo emisipha yomlenze.
- Umthamo womthwalo mkhulu kakhulu. Ungadluli ivolumu yakho yokuqeqesha uma kukhulunywa ngalolu hlobo lwe-high-intension cardio, ikakhulukazi uma uphethwe yizifo ezahlukahlukene zenhliziyo. Kungenzeka ukuthi uzolimala kakhulu kunokulunga.
- Kwephuza kakhulu ukuma ngaphambi kokujika. Awudingi ukunciphisa isivinini sokugijima ukuze ujike ngokuthula, udinga ukujika ngokunyakaza okukodwa, uguqule kakhulu umlenze wakho ngama-degree angama-90 - ngale ndlela uzogcina amandla e-inertia futhi ngeke ucime ijubane liye ku-zero.
- Izinga lokuphefumula elingalungile. Ngesikhathi se-shuttle run, phefumula ngemodi "2-2", uthathe izinyathelo ezimbili ngesikhathi sokuhogela kanye nezinyathelo ezimbili ngesikhathi sokuphefumula. Phefumula ngamakhala kuphela.
- Ungakhohlwa ukufudumala kahle, ngoba ukugijima kwe-shuttle kuhilela inqwaba yemisipha, amalunga nemisipha ethintekayo.
© Daxiao Productions - stock.adobe.com
Uhlelo lokuqeqesha
Lolu hlelo olusebenzayo lwe-shuttle lwenzelwe abaqalayo abasanda kuqala ngalo msebenzi. Inokuzivocavoca okungu-6 kuphela, phakathi kwalokho okufanele uthathe ikhefu lezinsuku ezingama-2-3 ukuze umzimba ube nesikhathi sokugcwalisa izindleko zamandla. Kodwa-ke, ngokuyiphinda kaningi, ungathuthukisa kakhulu umphumela wakho omkhulu we-shuttle. Lokhu kuzilolonga kwenziwa kahle enkundleni yezemidlalo egijimayo noma ejimini nasenkundleni. Lapho ungalinganisa ngokunembile ibanga elidingekayo.
| Inombolo Workout: | Inani lezindlela nebanga elidingekayo: |
| 1 | Ingabe i-4x9 shuttle isebenza kathathu. |
| 2 | Gijimani umjaho we-4x9 kahlanu. |
| 3 | Gijimani umjaho we-4x15 amahlandla amathathu. |
| 4 | Gijimani umjaho we-4x15 kahlanu. |
| 5 | Gijimani umjaho we-4x20 amahlandla amathathu. |
| 6 | Gijimani umjaho we-10x10 kanye. |
Isivinini Shuttle 10x10
I-shuttle run iyingxenye yohlelo oluyimpoqo lokuqeqeshwa komzimba kwamasosha emayunithi ahlukahlukene. Ithebula elingezansi likhombisa izindinganiso zamanje zamasosha, abasebenzi abanezinkontileka namasosha avela emibuthweni ekhethekile, evunyelwe ngemiyalo yoMnyango Wezangaphakathi weRussian Federation.
Osonkontileka | Abesilisa | Abesifazane | ||
| Kuze kube yiminyaka engama-30 | Ngaphezulu kweminyaka engama-30 ubudala | Ngaphansi kweminyaka engu-25 | Ngaphezulu kweminyaka engama-25 ubudala | |
| 28.5 isekhondi | 29.5 isekhondi | 38 amasekhondi | 39 amasekhondi | |
| Amabutho Akhethekile | 25 amasekhondi | – | ||
Shuttle run 3x10
Izindinganiso zabafundi (abafana namantombazane) zivezwe ngezansi. Ungalanda futhi uphrinte itafula usebenzisa isixhumanisi.
| Ubudala | Izinga lokuthuthuka le-CS | ||||
|---|---|---|---|---|---|
| phansi | ngaphansi kwesilinganiso | maphakathi | ngenhla kwesilinganiso | ubude | |
Abafana | |||||
| 7 | 11.2 nokuningi | 11,1-10,9 | 10,8-10,3 | 10,2-10,0 | 9,9 |
| 8 | 11,4 –//– | 10,3-10,1 | 10,0-9,5 | 9,4-9,2 | 9,1 –//– |
| 9 | 10,4 –//– | 10,3-10,0 | 9,9-9,3 | 9,2-8,9 | 8,8 –//– |
| 10 | 9,9 –//– | 9,8-9,6 | 9,5-9,0 | 8,9-8,7 | 8,6 –//– |
| 11 | 9,7 –//– | 9,6-9,4 | 9,3-8,8 | 8,7-8,5 | 8,4 –//– |
| 12 | 9,22 –//– | 9,1-9,0 | 8,99-8,5 | 8,4-8,3 | 8,2 –//– |
| 13 | 9,3 –//– | 9,2-9,1 | 9,0-8,5 | 8,4-8,3 | 8,2 –//– |
| 14 | 9,0 –//– | 8,9-8,7 | 8,6-8,1 | 8,0-7,8 | 7,7 –//– |
| 15 | 8,5 –//– | 8,4-8,3 | 8,2-7,9 | 7,8-7,7 | 7,6 –//– |
| 16 | 8,1 –//– | 8,0-7,9 | 7,9-7,5 | 7,4-7,3 | 7,2 –//– |
| 17 | 8,5 –//– | 8,4-8,2 | 8,1-7,6 | 7,5-7,3 | 7,2 –//– |
Amantombazane | |||||
| 7 | 11.7 nokuningi | 11,6-11,4 | 11,3-10,6 | 10,5-10,3 | 10,2 |
| 8 | 11,2 –//– | 11,1-10,8 | 10,7-10,1 | 10,0-9,8 | 9,7 –//– |
| 9 | 10,8 –//– | 10,7-10,4 | 10,3-9,7 | 9,6-9,4 | 9,3 –//– |
| 10 | 10,4 –//– | 10,3-10,1 | 10,0-9,5 | 9,4-9,2 | 9,1 –//– |
| 11 | 10,1 –//– | 10,0-9,8 | 9,7-9,1 | 9,0-8,8 | 8,7 –//– |
| 12 | 10,0 –//– | 9,9-9,7 | 9,6-9,1 | 9,0-8,8 | 8,7 –//– |
| 13 | 10,0 –//– | 9,9-9,7 | 9,6-9,0 | 8,9-8,7 | 8,6 –//– |
| 14 | 9,9 –//– | 9,8-9,6 | 9,5-8,9 | 8,8-8,6 | 8,5 –//– |
| 15 | 9,7 –//– | 9,6-9,4 | 9,3-8,8 | 8,7-8,5 | 8,4 –//– |
| 16 | 9,5 –//– | 9,4-9,2 | 9,1-8,4 | 8,6-8,5 | 8,4 –//– |
| 17 | 9,7 –//– | 9,6-9,4 | 9,3-9,1 | 9,0-8,8 | 8,7 –//– |
Izakhiwo zeCrossfit ezine-shuttle egijima
Uma inqubo yakho yokuqeqesha iqala ukukukhathaza, zama ukwenza izakhiwo eziningi ezisebenzayo kusuka etafuleni elingezansi. Lokhu kuzoletha okuthile okusha kuhlelo lwakho futhi kuhlukanise lonke uqeqesho. Izakhiwo zenzelwe abasubathi abanolwazi olunamandla okukhuthazela okuhle, ngoba abaqalayo abakwazi nje ukubhekana nenhlanganisela enjalo yemithwalo ye-aerobic ne-anaerobic, futhi ngisho nangomthamo omkhulu kangaka.
| I-kit-kat | Yenza ama-pull-ups angama-60, ama-sit-up angama-60, ama-push-up ayi-15, ama-push-up angama-50, i-shuttle run 10x10. Kunemijikelezo emi-3 isiyonke. |
| Lira | Yenza i-shuttle run 6x10 ne-15 burpees. Imizuliswano eyi-10 kuphela. |
| IMaraphon | Qalisa ama-250m run, ama-pull-up ama-5, ama-push-up ayi-10, ama-hang hang ama-5, kanye ne-4x10 shuttle run. Imizuliswano engu-4 isiyonke. |
| URalph | Yenza ama-deadlifts ayi-10 akudala, ama-burpees ayi-10, kanye ne-6x10 shuttle run. Kunemijikelezo emi-3 isiyonke. |
| Onogada | Yenza i-4x10 shuttle run, intambo yokugxuma kabili engu-40, ama-push-up angama-30, kanye nama-squats angama-30. Kunemijikelezo emi-3 isiyonke. |
Kwesinye isikhathi, ukwengeza ukuzivocavoca umzimba, ukugijima kwe-shuttle kwenziwa ngokuthwala izinto ezi-2-3.
