Ukuzivocavoca kwe-Crossfit
5K 0 02/28/2017 (ukubuyekezwa kokugcina: 04/05/2019)
Ukuthwala kukaKettlebell kungukuzivocavoca okuhle kakhulu okubhekwa njengenye yezinto ezisemqoka ekuqeqesheni amandla okusebenza. Lo msebenzi akukhona neze wabaqalayo, ngoba ukunyakaza kudinga amakhono akhethekile womzimba. Lapho wenza umbiko, umgijimi, ngaphezu kwezisindo, angasebenzisa neminye imishini yezemidlalo: i-barbell noma i-dumbbells.
Ngokuzivocavoca okukhulu okubandakanya lo msebenzi, uzokwazi ukwakha imisipha emzimbeni wakho wonke. Umhlane nezingalo kubandakanyeka kakhulu emsebenzini. Lokhu kuvivinya kuyinselele impela, ngakho-ke fudumeza imisipha namalunga ngaphambi kokuzivocavoca. Ukuze ufudumale, ungagijimisa i-kettlebell. Ukugwema ukulimala okungathandeki lapho uphethe izinsimbi noma ama-barbells, kubalulekile ukwenza zonke izinto zobuchwepheshe, ngisho nangaphandle kwamaphutha amancane.
Indlela yokuzivocavoca umzimba
Abasubathi be-Novice bayelulekwa ukuthi bangasebenzisi ama-kettlebells angenzima kakhulu. Ngemuva kokuthi ufunde ukuthi ungakwenza kanjani lo msebenzi ngokufanelekile, ungaqala ukusebenza ngezisindo ezinkulu. Kunezinhlobo eziningi zokubika (kuya ngokuthi imiphi imishini yezemidlalo esetshenziswayo). Inketho yakudala ukulethwa nge-barbell ne-kettlebell, ngokwesisekelo sazo zonke ezinye izinhlobo zokuzivocavoca ezenziwa. Inqubo yokusetshenziswa kwayo imi kanjena:
- Phakamisa i-barbell phezu kwehlombe lakho. Ngesandla sakho sokudla, yisikhame.
- Ngaphandle kokushintsha ukuma kwezandla zakho, hlala phansi ngemuva kweketela. Qondisa umzimba wakho.
- Ngokunyakaza okuphazamisayo, phonsa i-kettlebell phezu kwehlombe lakho.
- Misa ingalo yakho yesobunxele phezu kwekhanda lakho. Yomibili imishini yezemidlalo kumele ibe phezulu.
- Yehlisa imishini yakho yezemidlalo ngasikhathi sinye. Konke ukunyakaza kufanele kwenziwe ngokushelela.
Kubalulekile ukuthi izandla zakho zingaphumuli umzuzwana ngesikhathi sokubeletha, ngaphandle kwalokho ukulimala akunakugwenywa.
Imvamisa abagijimi bazokwenza uhlobo oluphephile lokuzivocavoca. Ukuze wenze lokhu, thatha izisindo ezimbili futhi, ngokusho kwesikimu esichazwe ngenhla, ngokunye uziphakamise ngaphezu kwekhanda lakho. Lokhu kungenziwa nge-jerk kanye nokunyakaza kwe-jerk. Ungathathi imishini yezemidlalo esindayo kusukela ekuqaleni kokuqeqeshwa. Noma ngabe unolwazi oluningi lokuqeqeshwa, ungaqali ukusebenza ngezisindo ezinkulu khona lapho. Ukulethwa kudinga amakhono akhethekile okuxhumanisa kusuka kumsubathi.
Irekhodi lamandla kulo msebenzi lingele-Estonia uGeorg Lurich. Ngasikhathi sinye waphakamisa i-barbell enesisindo esingu-105 kg, kanye nesisindo esingu-32 kilogram.
Isakhiwo sokuqeqesha seCrossfit
Fudumala kahle ngaphambi kokwenza umsebenzi. Kuyadabukisa kakhulu, ngakho-ke sebenza ngaphansi kweso lomeluleki onolwazi noma okungenani umlingani okwazi ukubiyela. Zonke izinto ezenziwe ekubikeni ziyinkimbinkimbi ngobuchwepheshe.
Ukuze upompe ngempumelelo wonke amaqembu emisipha, kuzokwanela wena ukuqhuba ukubika kuphela kusuka kunxanxathela yamandla ngesikhathi sokuqeqeshwa. Lo msebenzi kufanele ube owokuqala ohlelweni lokuqeqesha, njengoba kudinga amandla amakhulu nokugxila. Ungayifaka kunoma yikuphi ukuqeqeshwa kwe-CrossFit kanye nokuzivocavoca umzimba nokuzivocavoca kwe-cardio. Ungasebenzisa futhi okuyinkimbinkimbi elandelayo:
| Inombolo yamarounds: | 4 imizuliswano |
| Isikhathi esiholayo: | ngokwesilinganiso imizuzu engama-30 |
| Ukuzivocavoca umzimba | ukulethwa kwezisindo (noma izinsimbi ze-barbell +) Ama-burpee angama-30 Ama-sit-ups angama-30 (cindezela) |
Khumbula ukugcina izandla zakho zisindile ngaso sonke isikhathi ukuze ungaphuthelwa i-projectile noma ulimaze ikhanda lakho noma ezinye izitho zomzimba.
