I-Situp: inqubo yokuzivocavoca esiswini * Isiphambano

I-Sit-Up ukuzivocavoca okudumile phakathi kwabathandi be-crossfit kanye nobungqabavu obuklanyelwe ukuthuthukisa imisipha yesisu. Kanye nokuphakanyiswa kwemilenze nama-crunches, kungathathwa njengokunye kokuzivocavoca okuyisisekelo kwabezindaba, ngenqubo elungile yokwenza, lezi zivivinyo ezintathu zimisela ngaphambili i-90% yenqubekela phambili yakho lapho uqeqesha leli qembu lezicubu.

Ukuzivocavoca kwathandana nenani elikhulu labasubathi ngoba nomuntu oqalayo angabhekana kalula nokuthuthuka kwendlela yakhe, ukuqaliswa kwayo akudingi mishini eyengeziwe futhi kulula ukuyitholela noma yiluphi uhlelo lokuqeqesha.

Endabeni yethu yanamuhla, sizohlaziya lezi zinto ezilandelayo ezihlobene nokwenza ama-sit-ups:

Ziyini izinzuzo zokwenza lo msebenzi;
Ubuchwepheshe bokwenza ukuhlala phansi;
Izakhiwo zeCrossfit eziqukethe lo msebenzi.

Ziyini izinzuzo zokwenza ukuhlala phansi?

Ukwenza ukuhlaliswa, umgijimi ulayisha yonke imisipha yesisu, ngoba uhla lokunyakaza lapha lukhulu impela. Umthwalo uwela emsipheni we-rectus abdominis (ngokugcizelela engxenyeni engenhla), imisipha yesisu e-oblique kanye ne-extensors yomgogodla nakho kunzima.

Ngeke ngicabange ukuthi ukuhlala phansi kufanele kube yisisekelo sokuzivocavoca nge-abs. Esikhundleni salokho, ngokuphambene nalokho, ngangizibeka ekugcineni ukuze ekugcineni "ngiqede" imisipha yesisu. Iqiniso ngukuthi ukunyakaza kuyaqhuma, kwenziwa ngesivinini esisheshayo, kunzima kakhulu ukugxila emsebenzini weqembu lemisipha elihlosiwe kulo, futhi lokhu kufanele kube yisisekelo ekusebenzeni kwakho kwe-abs ukuthola imisipha eqinile futhi evelele yesisu. Ngalesi sizathu, kungakuhle kakhulu ukukufaka ekuqeqeshweni kwe-crossfit, ngosizo lwayo ungakhuphula ngokuphelele ijubane nokuqina komthwalo futhi wenze ukuqeqeshwa kukhiqize kakhudlwana futhi kube nzima.

Uma ngisho kanzima, ngiqonde ukuqeqeshwa okunzima impela. Ngemuva kwezakhiwo eziningi eziqukethe izihlalo, kwesinye isikhathi kuba nzima ukusukuma phansi uphinde uthole ukuphefumula, futhi ubuhlungu bezicubu zesisu buzokukhumbuza lo msebenzi okungenani izinsuku ezimbalwa, noma ngabe uqeqeshwe isikhathi esingaphezu konyaka.

Indlela yokuzivocavoca umzimba

Kunezinhlobo eziningana zokuhlala kwabezindaba, okuvame kakhulu kubo ukuthi: okudala, ukusebenzisa izinsimbi ezingeziwe, i-V-sit-up (fold) nokuhlala ebhentshini elinciphisayo. Ake sikhulume ngokuningiliziwe ngenqubo yokwenza uhlobo ngalunye lokuhlala.

I-situp yakudala

Yilolu hlobo olusithandayo kunazo zonke, ngoba imvamisa ezinkambeni ze-crossfit senza i-classic sit-up - ukusetshenziswa kwayo akudingi ukugxila kwengqondo okungavumelekile. Ukuzivocavoca kukude kunzima kakhulu, ngakho-ke kulula ukuthi izingqondo zethu "zishintshele" kukho ngemuva kokwenza okunye ukuvivinya umzimba. I-classic sit-up yenziwa kanjena:

Isikhundla sokuqala: umgijimi ulele ngomhlane, imilenze igobile emadolweni, izingalo ziqondiswa futhi zilele phezu kwekhanda. Izinqe, umhlane ongezansi nomhlane ongaphezulu zicindezelwe zaqina phansi. Izinyawo zicindezelwe phansi. Uma izinyawo zakho zisuka ngesikhathi sokusondela, zama ukuphumula phansi ngezithende zakho kuphela bese usabalalisa isikhungo samandla adonsela phansi njengoba ubungakwenza kwi-barbell squat.
Umsubathi uqala ukuhambisa umzimba ubheke phezulu ngenkathi ekhipha umoya ngasikhathi sinye. Umsebenzi wethu ukukhuphuka ngenxa yemizamo yezicubu zesisu, ngenkathi sizama ukungazungezi iqolo lethu, futhi ngeminwe yethu sizama ukufinyelela ezinyaweni zethu. Phezulu, umzimba kufanele ube ngama-engeli angakwesokudla phansi.
Ngemuva kokuthinta izinyawo, kancane kancane qala ukwehlela phansi njengoba uhogela, okwenza ukunyakaza kusheshe ngokwanele, kodwa kube ngaphansi kokulawula. Gcina izingalo zakho ziqonde ngaphezulu kwekhanda lakho bese uzithinta phansi, bese uphinda konke ukunyakaza kusukela ekuqaleni.

Hlala nezisindo ezengeziwe

Le inketho esezingeni eliphakeme kakhulu kulabo basubathi asebevele banikezwe ukuhlala okudala kwenani elikhulu lokuphindaphinda ngaphandle kobunzima obubonakalayo. Kuyinto elula kakhulu ukuyenza nge-disc noma ngama-dumbbells akhanyayo ezingalweni ezeluliwe. Vele, isisindo sezisindo kufanele silinganiselwe, ungazami ukusetha amarekhodi kokuzivocavoca okunjalo - ngeke umangaze noma ngubani ngalokhu, kepha uzolimala emgogodleni we-lumbar noma ngabe ulandela inqubo ekahle nangemva kokuzifudumeza ngokuphelele

Isikhundla sokuqala: umgijimi ubekwe endaweni yokuhlala yakudala, kepha uphethe idiski ezandleni eziqondile cishe ezingeni lesifuba esingezansi.
Ngasikhathi sinye nokuphakamisa umzimba, udinga ukusunduza idiski phezulu kancane, uhambisane nayo yonke le nqubo ngomoya onamandla. Endaweni ephezulu ye-amplitude, i-disc kufanele ibekwe ngaphezulu kwekhanda, hhayi ngaphambi kwesifuba, ngakho-ke, imisipha ye-deltoid, ikakhulukazi inyanda yangaphakathi, nayo ibamba iqhaza ekuhambeni. Kulokhu, ukunyakaza kwezingalo akufanele kube ngendlela ecindezelayo, simane "siqondise" idiski phezulu, ama-triceps awabambiqhaza kulokuzivocavoca, futhi izingalo akufanele zigobe endololwaneni.
Ngehlisa ngokushelela umzimba phansi, ngasikhathi sinye ubuyisela i-disc ezingeni lesifuba.

V-situp (incwajana)

I-fold nayo ibhekwa njengohlobo lokuhlala phansi. Ukunyakaza kwenziwa ngasikhathi sinye nomzimba nemilenze, okwenza ukuzivocavoca kuqhume kakhudlwana futhi kukhulise umthwalo emaphephandabeni, kanti ukugcizelela kusengxenyeni engezansi.

Umsubathi ulele phansi, umzimba weluleke ngokuphelele, izingalo eziqondile zibekwe ngemuva kwekhanda, yonke imisipha ikhululekile.
Kuyadingeka ukuqala ukwenza ukuhlala, ngasikhathi sinye ukudonsa imilenze yakho phezulu, uzama ukufinyelela ezinyaweni zakho noma emlenzeni ophansi ngezandla zakho. Ukunyakaza kuhambisana nokuphefumula. Ngasikhathi sinye, siyazama ukungaguqi ngamadolo, ngoba lokhu kwenza umsebenzi ube lula kakhulu.
Qala ukwehlisa umzimba nemilenze phansi, uzwe ukunwebeka kwemisipha yesisu. Ikhefu elincane lenziwa endaweni engezansi, umzimba uqondiswe ngokuphelele, njengasesikhundleni sokuqala.

Thambekisela ukuhlala phansi

Ekuboneni kokuqala, lokhu kuvivinya kubonakala kufana kakhulu ne-crunch-bench crunch. Umehluko ukuthi ngesikhathi sokuhlala phansi sigcina iqolo lethu liqonde ngqo ngaphandle kokugoba iqolo elingezansi, futhi lapho lisonta, umgijimi uzungeza umgogodla we-thoracic ukuze acindezele ingxenye engenhla yomshini. Ngaphezu kwalokho, ezimweni eziningi, lapho isonta, umgijimi akawehli umzimba ubheke phansi ebhentshini futhi usebenza nge-amplitude efinyeziwe, angavumeli imisipha ukuba ikhululeke ezindaweni eziphansi nezingaphezulu, ngenkathi kuhleliwe, sizithoba ngokuphelele ebhentshini ngemuva kokuphindaphinda ngakunye bese senza ukuphindaphinda ngakunye i-amplitude ephelele.

Isikhundla sokuqala: umgijimi ubekwe ebhentshini elithambekele, ebambelela kokuvinjelwe ngemilenze yakhe, izingalo ziqondiswa futhi zabuyiselwa emuva.
Siqala ukwenza ukunyakaza nomzimba phezulu, sithola imisipha yesisu futhi ngaphandle kokugoba iqolo elingezansi. Ephuzwini eliphezulu, kufanele ube sezingeni elifanele kumshini. Hambisa izingalo zakho phambili kancane njengoba uhamba ukuze uthinte izinyawo zakho.
Yehlisa umzimba kahle uze uthinte ibhentshi. Yehlisa ngokuphelele, phumuza yonke imisipha wenze okunye ukuphindaphinda.

Izakhiwo zeCrossfit

Izakhiwo ezisebenzayo ezibalwe etafuleni elingezansi zenzelwe abasubathi abanesipiliyoni, ngakho-ke uma inqubo yakho yokuhlala kanye nokunye ukuvivinya umzimba okufakwe kuzo kusesekude kakhulu, ngokokuqala ngqá, ima entweni elula futhi ukhuphule umthwalo kancane kancane.

ULucy	Yenza ama-kettlebell 50 swings, ama-lunges angama-75, ama-squats ayi-100 we-bodyweight, ama-push-up ayi-125, nama-sit-ups ayi-150 ajwayelekile.
I-Niagara	Yenza ama-dips angama-10, ama-pull-ups ayi-10, ama-lunges ayi-10, ama-swings we-10 we-kettlebell, kanye nokuhlala oku-10 okudala. Imizuliswano emi-3 kuphela.
Mayhem	Yenza ama-deadlifts ama-5, ama-sit-up ama-20 akudala, imishini yokunyathela ebhentshini engu-5, kanye nokuxhuma kwebhokisi ezingama-20 Imizuliswano engu-5 kuphela.
13	Yenza kabusha ama-3-5-7-9-11-13-11-9-7-5-3 ama-reps of deadlifts, pull-ups, burpees kanye ne-classic sit-ups.