Ukuzivocavoca kwe-Crossfit
5K 0 03/02/2017 (ukubuyekezwa kokugcina: 04/04/2019)
Chest To Bar Ukudonsa-up kubhekwa njengenye yezinto eziyisisekelo ohlelweni lokuqina kokusebenza okusebenzayo. Kufana kakhulu nokudonsa okuvamile ngoba kufanele ube namandla amahle esandla ukwenza lo msebenzi. Umehluko omkhulu ukuthi ukunyakaza kufanele kwenziwe ngokucijile, kanye nokujikisa. Ngakho-ke, umgijimi angampompa kahle imisipha yomzimba.
© Makatserchyk - stock.adobe.com
Indlela yokuzivocavoca umzimba
Ukudonsa isifuba sakho uye phezulu kubha kuwumsebenzi omuhle kakhulu. Ukuze uthole imiphumela ephezulu yokuqeqeshwa, konke ukunyakaza kufanele kusetshenzelwe ngokushesha okukhulu. Indlela yokwenza lo msebenzi ukuhudula isifuba siye ebha (Chest To Bar Pull-up) ngokulandelayo:
- Gxumela kubha. Ukubambelela akufanele kube kubanzi kakhulu, kungaphezudlwana kobubanzi behlombe.
- Gcina i-torso yakho iqondile, ngokujikisa imilenze yakho nomzimba wonke, yenza ukunyakaza kwesifuba sakho kuze kufike ebha.
- Yenza ama-reps amaningi ngangokunokwenzeka.
Ngaphandle kokuthi umthwalo ohlosiwe emisipheni yangemuva nakuma-triceps ungaphansi kokudonswa njalo, lo msebenzi uhilela kakhulu amalunga nemisipha yomsubathi, ngakho-ke welula kahle ngaphambi kokuqeqeshwa ukuze ungabalimazi.
Njengoba i-CrossFit ibhekwa njengohlobo lokuqeqeshwa olunzulu, lolu uhlobo lokudonsa olubhekwa njengokufanelekile. Ngenxa yokunyakaza okuthile kwe-jerk, umgijimi angenza ukuphindaphinda okuphezulu ngokushesha okukhulu. Emincintiswaneni yamazwe omhlaba eyahlukene, abasubathi abaningi bazidonsela phezulu ngale ndlela.
Yize kunamaphuzu amaningi amahle, i-Chest To Bar Pull-up akufanele yenziwe ngabasubathi abasafufusa abangakakwazi ukudonsa ngokujwayelekile ngendlela ejwayelekile. Lokhu kungasongela oqalayo ngokulimala.
Izakhiwo zokuqeqesha
Siletha ukunakwa kuwe izakhiwo eziningana ze-crossfit eziqukethe ukuphakamisa isifuba kubha.
| Igama eliyinkimbinkimbi | Uhlobo lokuzivocavoca | Inombolo yemijikelezo |
| IsiCreole | 3 ukuhlala phansi Ukudonswa kwesifuba okungu-7 kubha | Imizuliswano eyi-10 |
| Impi isidlulile umzimba | IBurpee Ukudonsa isifuba kubha Ukujima Izikwele I-sit-up press | 3 imizuliswano 1 umzuzu |
Ukuze wandise amandla akho ekudonseni phezulu, kufanele usebenze emisipheni yakho yangemuva. Yenza izivivinyo eziningi ze-kettlebell ne-dumbbell ngesikhathi esisodwa, njengokuxhuma kwe-kettlebell enezandla ezimbili kanye nomshini webhentshi, ukwakha ngempumelelo inani elikhulu lezindawo zemisipha, kanye nokukhulisa amandla nokuthuthukisa ukushesha.
