Ukuzivocavoca kwe-Crossfit
7K 0 27.02.2017 (ukubuyekezwa kokugcina: 06.04.2019)
IBurpee ingesinye sezivivinyo ezisemqoka ekuqeqesheni amandla okusebenza. Kunokwehluka okuningi kokuqaliswa kwayo. Uhlobo lwe-burpee olufinyelela kubha evundlile kungenye yokuhamba okunzima kakhulu ku-CrossFit. Ukuyisebenzisa kwinqubo yokuzivocavoca kwakho, ungapompa imisipha yomzimba wonke, kepha umthwalo omkhulu ngesikhathi somsebenzi usalele ngemuva. Ukuzivocavoca kufanelekile kuphela kubadlali abanesipiliyoni, kubaqalayo kungcono ukwenza uhlobo olulula lwe-burpee nokudonsa ngokushintshana.
Indlela yokuzivocavoca umzimba
IBurpee enokufinyelela kubha evundlile kungukuzivocavoca okunzima kobuchwepheshe. Kudinga amakhono athile obuchwepheshe avela kumsubathi. Ngesikhathi sokuqaliswa kwayo, yonke imisipha emikhulu yomzimba iyabandakanyeka. Ukuze ukuvivinya umzimba kuphumelele futhi kungabi okuhlukumezayo, kufanele kwenziwe kuphela ngenqubo eyenziwe kahle, ukunamathela kwi-amplitude efanele.
Inqubo imi kanje:
- Yima phambi kwebha evundlile. Thatha isikhundla sokulala, izandla zihlukaniswe ububanzi behlombe.
- Cindezela uphume phansi ngejubane elisheshayo.
- Phakamisa umzimba bese ugxumela kunqamulezo lomgwaqo.
- Ngosizo lwe-swing, yenza ukuphuma kwezandla ezimbili.
- Yeqa i-projectile, bese ubuyela endaweni ethambekele.
- Phinda i-burpee kubha.
Yenza konke ukunyakaza ngendlela efanele. Inombolo yamasethi nokuphindwayo iyodwa. Ukuzivocavoca kungenziwa kaningi ngangokunokwenzeka. Uma wenza ama-push-up ngaphandle kwezinkinga, bese kuvela ubunzima ngento eku-bar enezingqimba, khona-ke kufanele futhi usebenze ngokuphuma ngezandla ezimbili.
Ukuze uthuthukise izinkomba zakho zamandla kulokhu kuvivinya umzimba, kufanele unyuke njalo, futhi wenze nezinto ezahlukahlukene zokuzivocavoca kubha evundlile.
Izakhiwo zokuqeqesha zeCrossfit
Njengoba lo msebenzi ulungele ochwepheshe kuphela, isethi yamakilasi nayo iyoba nzima. Kunezinhlobo eziningi zezinhlelo zokuqeqesha.
Isakhiwo sokuqeqesha kufanele sibe nokuzivocavoca okukhulu. Kwabachwepheshe, ukuzivocavoca emaphephandabeni nemishini yezemidlalo ezandleni zabo, ama-burpies afinyelela kubha evundlile, kanye nokweqa ibhokisi kuzoba izindlela ezinhle zokulayisha imisipha kahle.
| Ukuzivocavoca umzimba | Umsebenzi |
| Ukuze uthole amandla | Esifundweni esisodwa, akumele udlale ama-burpees kuphela ngokufinyelela kubha evundlile, kepha futhi usebenze ngemishini esindayo yezemidlalo. Ingabe i-barbell ne-dumbbell isebenza. Lokhu kungaba umshini wokucindezela ibhentshi noma i-barbell deadlift. |
| Ngokwempumuzo | Isakhiwo sokuqeqesha kufanele sibe nokuzivocavoca okukhulu. Kwabachwepheshe, ukuzivocavoca emaphephandabeni nemishini yezemidlalo ezandleni zabo, ama-burpies afinyelela kubha evundlile futhi eqa phezu kwebhokisi izindlela ezinhle kakhulu zokulayisha imisipha kahle. |
Kubadlali abasafufusa, kungcono ukwenza uhlobo olujwayelekile lokuzivocavoca, kanye ne-analogue yayo enezimbumbulu. Uma kwenzeka uvivinya umzimba njalo, ungashisa amafutha ngokweqile, wandise ukukhuthazela kwakho namandla okuqhuma.
