Ukuzivocavoca kwe-Crossfit
7K 0 01/31/2017 (ukubuyekezwa kokugcina: 04/28/2019)
Ukulenga (i-Hang Clean) kungukuzivocavoca okubolekwe ekuphakamiseni izinsimbi. Isetshenziswa njengento esiza ukuqonda ukunyakaza okuncintisanayo, i-Push. Kumele kushiwo ukuthi yile ngxenye ye-push "full-length" eyenza ubunzima obukhulu kusuka kumbono wezobuchwepheshe - ukuthi ungaletha kanjani i-barbell esindayo kusuka endaweni kusuka emadolweni kuya endaweni ethi "barbell esifubeni"? Kukulo mbuzo esizozama ukuwuphendula.
Indlela yokuzivocavoca umzimba
Ake siqale ngokwesiko ngenqubo ye-barbell yokulenga.
Isikhundla sokuqala
- Lapho imile, ibha isezandleni eziqondisiwe.
- Ukubamba kuhlangothini olulodwa, kuqondile, "ekukhiyeni".
- Amadolo aqonde, emuva kuqondile, amahlombe ahlukene.
- Ukusekelwa ngonyawo lonke, izinyawo namadolo kubukeka ohlangothini olulodwa, luqhelelene kancane.
- Unyawo lungaphansi kwedolo, idolo lingaphansi kwesihlanganisi sesinqe.
Kulesi sikhundla, ukuhlangana kwehlombe lakho kuzoba ngaphambili kwi-eksisi efanayo ekuhlanganyeleni kwehlombe lakho - lokhu kuzoqinisekisa ubuhlobo obulungile bokuhamba konke.
Ukubukela phansi
Sihambisa umzimba phambili kancane, isinqe emuva kancane. Goba imilenze kancane ezinhlangothini zamadolo. Ibha ilenga emsipheni we-trapezius. Ngalesi sikhathi, ngokunyakaza okuqhubekayo, thina:
- Gobisa amadolo akho
- Sondla i-pelvis phambili,
- Silulaza kakhulu ibha nge-trapezoid.
- Ukulandela i-trapezoid, izindololwane zikhuphuka kanye nezingalo zangaphambili.
Ukuthatha esifubeni
Ngaleso sikhathi, lapho amandla e-inertia mancane, futhi ibha esezandleni iwele ulayini wezingono, izindololwane ziyehla futhi zihlanganiswe, ukuze indololwane ohlangothini ngalunye ingene ngaphansi kwengalo efanayo yegama. Ekugcineni, izandla zihlukaniswe ububanzi behlombe, izindololwane zingaphansi kwezandla, ibha ye-barbell isezingeni lamakhola, noma iphansi kancane. Izindololwane zihlala eceleni komzimba. Ngokwethiyori, kufanele ube ukulungele ukucindezela i-Push kusuka kulesi sikhundla - futhi wenze ngesisindo esiphezulu ongasithola wena kanye nokungezwani okuncane - lokhu kuchaza ngqo lesi sikhundla sokugcina kule nhlangano.
Phuma uye ku-vis
Umzimba uhanjiswa phambili, ibha, njengoba kunjalo, yehlisiwe kusuka kuma-collarbones. Ngasikhathi sinye, ngaphansi kwethonya lamandla adonsela phansi, iya phansi. I-projectile kufanele ihambisane nomzimba wakho ngokuqinile. Ngemuva kokudlula ku-plexus yelanga, donsela izindololwane phezulu, umise ukuhamba kwebha uphinde uthole ukulawula phezu kwayo. Lapho ibha isezingeni le-hip, qondanisa amadolo, amalunga we-hip, bese uletha amahlombe ehlombe ndawonye.
