I-squat ye-jump kuyinto yokuzivocavoca ethokozisayo ngokomthwalo, odume ngokufanele phakathi kwabathandi be-crossfit kanye nobungqabavu. Ngakolunye uhlangothi, kuyo sisebenza ngokuphelele ama-quadriceps, sisebenza nge-amplitude ephelele nangendlela yokuqhuma, ngakolunye uhlangothi, siqeqesha inhliziyo yethu ngokwengeziwe, ngoba lo msebenzi uqukethe nomthwalo we-aerobic.
Zimbalwa izivivinyo ezingadingi ukusetshenziswa kwezisindo ezengeziwe ezingakhuphula ijubane lokuzivocavoca kwakho njengokuxhuma kwe-squat. Ukwehlukahluka okuhlukahlukene kwe-burpees okufika engqondweni (ngokugxuma ebhokisini, ukweqa ngaphezulu kwebarbells, ukudonsa phezulu kubha evundlile, njll.). Umsebenzi mkhulu kakhulu: ngenxa yokuthi sisebenza ngokungapheli, singavumeli imisipha yethu ukuba iphumule, umzimba awunaso isikhathi sokubuyisela izinqolobane ze-ATP, izitolo ze-glycogen emisipheni yethu zidliwe ngokushesha, inani eliphakeme lezintambo zemisipha, zombili ziyashesha futhi kuhamba kancane, futhi ukushaya kwenhliziyo kungafinyelela kalula ukushaya okungu-140-160 ngomzuzu, ngakho-ke abantu abanenkinga yomfutho wegazi ophakeme noma ezinye izinkinga zesistimu yenhliziyo kufanele benze lo msebenzi ngokucophelela okukhulu - umthwalo omkhulu onjalo ungaba kubo ngokweqile futhi kuyingozi.
Esihlokweni sethu namuhla, sizohlaziya izici ezilandelayo zalo msebenzi:
- Ziyini izinzuzo zokuxhuma squats;
- Indlela yokuzivocavoca umzimba;
- Izakhiwo zeCrossfit eziqukethe lo msebenzi.
Ziyini izinzuzo zokuxhuma squats?
Ukuzivocavoca okunjalo ngasikhathi sinye kuthwala umthwalo we-aerobic ne-anaerobic womzimba, uhlinzeka ngokuthuthuka okuphelele kwamakhono okusebenza komdlali.
- Ingxenye ye-aerobic yokuzivocavoca ukuthi ngokusebenza ngendlela enamandla kangaka, sigqugquzela umsebenzi wesistimu yethu yenhliziyo, siguqule imisipha yenhliziyo yethu ibe nengcindezi enkulu. Ngokusebenza ngokushaya kwenhliziyo okuphezulu, siphinde sithuthukise ukonakala kwezicubu ezinamafutha, okuholela ekwehliseni isisindo ngokushesha nokuthola ukukhululeka okuhle.
- Ingxenye ye-anaerobic yokuzivocavoca ukuthi imisipha yethu nayo ithola ukucindezeleka okuqinile, okudingekayo ku-hypertrophy yabo nokwanda kwamandla. Ngokusebenza ngale ndlela engapheli, siqinisa i-anaerobic glycolysis, okuholele ekutheni i-acidification isheshe futhi "kwehluleke."
Njengoba usuthole inqubo elungile yalokhu kuvivinya futhi uyifaka ohlelweni lwakho lokuqeqeshwa, ngemuva kwesikhashana uzobona ukuthi ukukhuthazela kwakho namandla akho okuqhuma akhule kanjani, ungakwazi ukubekezelela kalula imithwalo ye-cardio enamandla futhi ukwazi ukulawula kangcono ukuphefumula kwakho ngesikhathi sokuzivocavoca amandla ayisisekelo. Ngakho-ke, ngincoma kakhulu wonke umsubathi ukuthi angakunaki lokhu kuvivinya umzimba futhi akunikeze ukunakwa okufanele, noma ngabe ungumthandi we-crossfit, ukuqina komzimba, ukuphakamisa amandla, ubuciko bempi noma ezokusubatha - izimfanelo ezisebenzayo ezitholakale kuma-squats agxumayo zizoba wusizo kuwe kunoma yikuphi kwalokhu kuqeqeshwa, kukhulisa kakhulu imiphumela yakho.
Yimiphi imisipha esebenzayo?
Ngaphezu kwalokho, i-squat gxuma futhi ivusa ukuthuthukiswa kwamandla wokuqhuma we-quadriceps ngenxa yokuncipha okubukhali kwemicu yemisipha. Lokhu kuzongena kahle kakhulu lapho kwenziwa ama-squats asindayo kanye nokubulawa kwabantu, lapho ukuqhuma okuhle ekuqaleni kuqinisekisa ukuphakanyiswa okusheshayo nokunamandla. Ochwepheshe abaningi bokufukula amandla baseNtshonalanga babheka ukuzilolonga okweqayo (okufana ne-jump squat kanye ne-box-hopping) njengethuluzi eliyinhloko lokwakha imilenze enamandla impela.
Amaqembu emisipha asebenzayo ku-squat agxumayo ama-quadriceps, ama-adductors ethanga nezinqe. Umthwalo owengeziwe we-static uthwalwa yi-extensors yomgogodla, imisipha yesisu kanye nemisipha.
Ukwahluka okuvame kakhulu kokweqa ukwenza lo msebenzi ngesisindo somsubathi uqobo - lena yindlela elula yokulawula ukunyakaza, ukuqapha ukuphefumula, nomthwalo emadolweni nasemgogodleni uzobe uncane. Kodwa-ke, akekho owenqabela ukuthi wenze umsebenzi wakho ube nzima futhi uzame ukwenza lo msebenzi ngezisindo ezengeziwe ngesimo se-barbell noma i-dumbbells. I-barbell ibekwe kahle kwi-trapezoid, njengakuma-squats akudala, sibamba ama-dumbbells ezingalweni ezeluliwe, sizama ukungazicindezeli ama-biceps namahlombe. Vele, isisindo sezisindo kufanele silinganiswe, asinantshisekelo kumarekhodi wamandla lapha, futhi akukho phuzu lokusebenza ebangeni eliphansi lokuphindaphinda. Khetha isisindo ongaphatha ngaso okungenani ama-reps ayi-10 "ahlanzekile" futhi ukhuphule umthwalo kancane kancane, ukhumbule ukunika umzimba izinsiza ezanele ukuthi ziphinde zithole.
Ingozi yokulimala ekusetshenzisweni kwesisindo esingeziwe, yebo, iyanda, ngoba kukhona umthwalo we-axial emgogodleni, futhi ukucindezelwa okungafuneki emajoyini amadolo kuyenziwa.
Indlela efanele yokuzivocavoca
Ngezansi sizobheka inqubo elungile kunazo zonke yokwenza ama-jump squats, lapho ufunde ukuthi ungakhuphula kanjani kakhulu inani lomsebenzi owenziwa ekuqeqesheni.
Isikhundla sokuqala
- Sihlukanisa izinyawo zethu ngobubanzi behlombe;
- Izinyawo ziqhelelene kancane;
- Umhlane uqondile;
- Siwela izingalo zethu esifubeni;
- Ukubheka kuqondiswe phambili.
Uma wenza ukuzivocavoca nge-barbell, yibeke emisipheni ye-trapezius bese uyikhama ngokuqinile ngezintende zezandla zakho, akufanele ishintshe isikhundla sayo ngesikhathi sisondela.
Uma wenza ukuzivocavoca ngama-dumbbell, ubambe ngokuqinile ngezandla zakho (ungasebenzisa imichilo yesandla noma izingwegwe) bese uzama ukuzigcina zikhombe ngqo kuyo yonke indlela. Uma ama-dumbbells ejika ngapha nangapha, ubeka engcupheni ukulimala ehlombe lakho.
Isikwele
Yenza i-squat ejulile, ugcine umqolo wakho uqonde futhi ungazungezi indawo ye-sacrum. Zama ukuthinta imisipha yakho emisipheni yethole lakho - lokhu kuzoba yindawo yethu ephansi kakhulu ye-amplitude. Ungashintshi indawo ye-projectile uma wenza ukuzivocavoca okunesisindo esingeziwe.
Udeshi
Qala ukunyakaza okuqhumayo okuya phezulu, uzama ukuqondisa imilenze yakho ngokushesha okukhulu, bese ukhipha kakhulu ngesikhathi esifanayo. Ngemuva kwalokho, zama ukuphakamisa izinyawo zakho phansi, ngenxa yokushesha okunamandla okunikeziwe, uzophakamisa umhlaba ngamasentimitha ambalwa. Buka ukuma kwe-barbell ne-dumbbells njengoba weqa. Uma weqiwe futhi ungakwazi ukulawula ukunyakaza nganoma iyiphi indlela, nciphisa isisindo sokusebenza noma wenze ukweqa ngesisindo sakho.
"Ukufika"
Lapho usuqalile ukwehla, donsela bese ugxila ekwehleni ngemilenze egobile kancane bese uqhubeka nokunyakaza ngokushesha - ngale ndlela unciphisa ubungozi bokulimala amalunga wamadolo akho. Mhlaba, yehla ngokushesha phansi ngangokunokwenzeka bese wenza okunye ukuphindaphinda ngaphandle kokuma ngemuva kokufika noma endaweni engezansi. Umsebenzi kufanele uqhubeke ukuze imisipha yamathanga ihlale ishuba njalo.
Izakhiwo zeCrossfit
Etafuleni elingezansi, sizobheka izakhiwo eziningi ezisebenzayo, ngokwenza lokho ongakhuphula amandla okuqhuma emilenzeni, unikeze umthwalo oyindida kuyo yonke imisipha yomzimba, noma umane ukwandise ukuqeqeshwa kwamandla okusebenzisa ngokuchitha inani elikhulu lamakhalori ejimini.
Kulezi zinkimbinkimbi, inani lokuphindwaphindwa kwe-squat jump likhonjisiwe, okufaka ukuzivocavoca ngesisindo somsubathi uqobo. Uma lo msebenzi ulula kakhulu kuwe ngaphandle kokusebenzisa izinsimbi ezingeziwe, ungathatha i-barbell encane noma ama-dumbbells akhanyayo bese wenza lezi zinkimbinkimbi ngazo, unciphise inani lokuphindaphinda ngokubona kwakho.
| Indiza simulator | Yenza ukweqa kwezintambo ezingama-200, ama-squats angama-60, kanye nama-burpees angama-30. Kunemijikelezo emi-3 isiyonke. |
| JAX | Yenza ama-burpees ayi-10, ama-barbells ayi-10, ama-squats angama-20, namaphaphu angama-20. Imizuliswano engu-5 kuphela. |
| I-OHDU | Yenza ama-squats amathathu ngaphezulu, ama-squats angama-20, kanye ne-15 jump rope jump. Kunemijikelezo emi-3 isiyonke. |
| Ulayini obomvu | Yenza ama-barbell thrusters ayi-10, amabhokisi we-10 agxumayo kanye nama-squats ayi-10. Imizuliswano eyi-10 kuphela. |
