Ukuzivocavoca kwe-Crossfit
6K 0 01/25/2017 (ukubuyekezwa kokugcina: 05/06/2019)
Ukuhlwitha izinsimbi ezimbili ngasikhathi sinye ukuzivocavoca okuvamile ekuphakamiseni i-kettlebell kanye ne-crossfit, lapho umgijimi ephakamisa khona izinsimbi ngaphezulu kwakhe. Ukunyakaza kuyaqhuma, ijezi uqobo lwenziwa ngenxa yomsebenzi odidiyelwe cishe wawo wonke amaqembu emisipha yomzimba.
Esihlokweni sethu sanamuhla, sizokhuluma ngezinto ezilandelayo ezihlobene nalokhu kuvivinya umzimba:
- Kuyini ukusetshenziswa kokwenza ijezi lezisindo ezimbili;
- Indlela yokuzivocavoca umzimba;
- Izakhiwo zeCrossfit eziqukethe lo msebenzi.
Izinzuzo zokuzivocavoca umzimba
Konke ukuvivinya umzimba okuhambisana nokuphakamisa amathuluzi ngenhla kwakho, noma ngabe kuyizinhlobo ezahlukahlukene zamajezi, amajezi, ama-shvungs nemishini yokucindezela ene-barbell, kettlebells noma ama-dumbbells, kuyinkomba yendawo yonke yamandla nokuqeqeshwa okusebenzayo komdlali. Kunzima ukucabanga okungenani okuyisisekelo esisodwa se-crossfit esithuthukile esingakwenza ngaphandle kwalezi zivivinyo.
Imisipha yokusebenza eyinhloko lapho udonsa izinsimbi ezimbili ngasikhathi sinye: i-quadriceps, imisipha, izinqe, ama-extensors omgogodla nama-deltoids. Ngaphezu kwalokho, imisipha yesisu ithola umthwalo omile. Ukuzivocavoca umzimba kudinga ukuzelula kahle kwalawa maqembu emisipha, futhi udinga ukuthi ube nohlaka lwemisipha olwakhiwe ukuze ubheke inqubo elungile futhi ulawule ukunyakaza kulo lonke i-amplitude. Ngakho-ke, abaqalayo kufanele bahlehlise lo msebenzi kuze kube kamuva, okokuqala kufanele bahlakulele "isisekelo".
Lokhu kuvivinya kufanele kufakwe enqubeni yakho yokuziqeqesha hhayi kuphela kubasubathi abathanda ukuwela nokuqina, kepha futhi nabantu ababambe iqhaza ekukhanyeni nasekuphakamiseni izinsimbi, kanye nezinhlobo ezahlukahlukene zobuciko bokulwa. Izinzuzo zokuhlwitha ama-kettlebells amabili ngasikhathi sinye aziqukethe izinhlobo ezahlukahlukene zokuzivocavoca, kepha futhi nokwakhiwa kwamandla athile ajwayelekile kanye nesisekelo sokusebenza ngokwandisa amandla wokuqhuma nokubekezelela umzimba wonke, ukuthuthukisa umsebenzi wohlelo lwezinhliziyo, ukujwayela ukuqeqeshwa okunamandla nokusebenza amaqembu amaningi emisipha.
Indlela yokuzivocavoca umzimba
Okulandelayo, sizokhuluma ngenqubo efanele yokwenza i-jerk yezisindo ezimbili ngasikhathi sinye ngezinyathelo:
- Isikhundla sokuqala: imilenze ibanzi kancane kunamahlombe, izinsimbi ziphakathi kwazo. Gcina umhlane wakho uqondile, ukubuka kwakho kuqondiswe phambi kwakho.
- Phakamisa izinsimbi zamaketela phansi, wenze into efana ne-sumo deadlift, bese uqala ukushwiba. Izibambo zezisindo ziyafana. Lapho uswayipha, kufanele utshekise umzimba uye phambili, ngenkathi ugcina i-Lordosis yemvelo emhlane ongezansi nasemgogodleni we-thoracic, uthathe i-pelvis emuva bese ufaka izinsimbi lapho, njengokungathi uzama ukubathinta ezinqeni. Kungakanani ukudonsa izinsimbi emuva ngumzuzu womuntu ngamunye, izinsimbi akufanele zikwedlule, futhi emuva kufanele kuhlale kuqondile. Lungisa ukunyakaza ukuze kuvumelane nezici zakho zokwakheka komzimba: Akufanele ube nokuhlukumezeka kuma-quadriceps nakuma-adductors ethanga. Lapho sijikisa ngamandla, ubukhulu bezisindo bwedlula ngamandla ngenxa yamandla e-inertia.
- Siqala ukuqhubeka ne-jerk uqobo. Ukuze wenze lokhu, yenza ukunyakaza okubukhali ngemilenze yakho, ulethe isinqe phambili, futhi unikeze ama-kettlebells inertia enamandla ngenxa yokufakwa kwemisipha ye-deltoid emsebenzini, uyidonse. Lapho ama-kettlebells edlulise iningi le-amplitude, senza i-squat encane nge-amplitude emfushane (cishe ama-20 cm) ukunikeza i-projectile ukusheshisa okwengeziwe futhi "siphoqele" ama-kettlebells endaweni edingekayo. Ngasikhathi sinye, vula izandla ukuze amafindo abheke phambili. Okwesibili, khiya endaweni emile, ubambe izinsimbi ezandleni ezeluliwe.
- Sibeka izinsimbi phansi, siqala ukwenza ukujija okulandelayo. Kubalulekile ukuthi "ungalahli" i-kettlebell, ukunyakaza kufanele kulawulwe, ngaphandle kwalokho ingozi yokulimala emigqeni yehlombe iyanda.
Izakhiwo zeCrossfit
Ngezansi kunezakhiwo eziningi ezisebenzayo ongazizama ngesikhathi sokuzivocavoca okuzayo. Qiniseka ukuthi imisipha yebhande lakho lamahlombe ibuyiselwe kahle futhi isesimweni esihle, ngoba ukugcizelelwa kulezi zakhiwo kubhekiswe kubo ngqo. Khumbula ukwenza ukufudumeza okuhlangene ngokuphelele ukunciphisa ubungozi bokulimala.
| I-AFAP | Yenza ama-pull-up ayi-10 nama-jerks ayi-10 wamabhele amabili. Imizuliswano engu-5 kuphela. |
| Ngibulale Kancane | Yenza ukugwedla okungamamitha angama-250, ukudonsa okungu-5 emasongweni, ukubhonga okungu-12 kwamaketela amabili, ama-burpees ayi-10 ngokugxuma ebhokisini, ama-push-up ayi-8 endaweni yokubamba ngesandla odongeni kanye nokudonsa okungu-15. Kunemijikelezo emi-3 isiyonke. |
| Unyawo | Yenza ama-classic deadlifts angama-50, ama-push-up angama-50, ama-50 kettlebell ahlwathiwe ama-50, ama-pull-ups ama-50, nama-squats ama-bodyweight angama-50. Imizuliswano engu-5 kuphela. |
| Ingcindezi | Yenza ama-reps angama-21-15-9 we-deadlift, ukuhlwitha i-kettlebell ephindwe kabili, kanye ne-wall handstand push-ups. |
