Amaqoqo okuzivocavoca ayisigejane sezivivinyo ezimbili ezenziwa ngokungaguquguquki ezaziwa kuCrossFit: ukuthatha i-barbell esifubeni (nganoma iyiphi indlela ekulungeleyo) kanye ne-thrusters (iphonsa nge-barbell). Ngemuva kokukhishwa ngakunye, ibha ibekwa phansi, bese siqala ukuphindaphinda okulandelayo kusuka endaweni yokuqala. Ngesikhathi sokuzivocavoca, iqoqo lisebenza cishe ngamaqembu emisipha yomzimba wethu: imisipha, i-quadriceps, i-deltas, i-extensors yomgogodla, i-trapeziums ne-abs. Ngalesi sizathu, ithole ukuthandwa okukhulu kuCrossFit.
Namuhla sizobheka lezi zici ezilandelayo zomsebenzi weqoqo:
- Indlela yokuzivocavoca umzimba;
- Izakhiwo zeCrossfit eziqukethe ukuvivinya kweqoqo.
Indlela yokuzivocavoca umzimba
Ukuzivocavoca kweqoqo kuqukethe ukulandelana kwamakheshi e-barbell nama-thrusters. Umehluko ukuthi ngemuva kokuthi senze i-traster, futhi ibha ikhiyiwe ezingalweni ezeluliwe, sibuyisela umgoqo phansi bese siphinda konke ukunyakaza kusukela ekuqaleni. Kulokhu, ukuzivocavoca kungenziwa "ngokushaya" (ngokushesha ukuqala ukuphindaphinda okusha), noma ungalungisa i-barbell phansi kuze kube yilapho i-inertia iyeka ngokuphelele - khetha inketho ongasebenza kuyo ngobuchwepheshe nangokuzimisela ngangokunokwenzeka. Iqoqo lokuzivocavoca lenziwa ngale ndlela elandelayo:
- Beka ibha phambi kwakho nebha eseduze nomlenze wakho ophansi ngangokunokwenzeka.
- Ukugcina umqolo wakho uqonde futhi uphefumule umoya, phakamisa i-barbell phansi bese uphakamisa i-barbell esifubeni sakho kunoma isiphi isikhundla esikuvumelayo (uhleli, u-squatting noma umile). Ibha kufanele ibekwe kuma-delts angaphandle kanye nemisipha ephezulu ye-pectoral.
- Qala ukwenza ama-thrusters - ngasikhathi sinye, qala ukuma nge-barbell, njengakuma-squats angaphambili, bese wenza i-barbell shvung, kufaka phakathi ama-deltoids emsebenzini. Khiya i-barbell ezandleni eziqondile.
- Yehlisa ngokushelela ibha phansi, ukunyakaza kufanele kulawulwe. Okokuqala, siyehlisela esifubeni, bese siyibeka phansi, sigcine ingemuva iqonde.
- Yenza enye i-rep. Uma wenza i-crossfit futhi umsebenzi wakho ukuqedela ukuvivinya umzimba noma okuyinkimbinkimbi ngesikhathi esifushane kakhulu, yenza ukuvivinya kweqoqo "ku-bounce", ngaphandle kokuhlaba ikhefu ezansi.
Izakhiwo
| IKALSU | Yenza ama-burpees ama-5 ngomzuzu owodwa kanye nenombolo ephezulu yeqoqo le-barbell. |
| Lavier | Yenza amaqoqo ama-barbell ama-5, ukuphakama kwemilenze engu-15, nokuhamba kwepulazi okungama-150m dumbbell. |
| Gijimani | Qalisa ama-800m, ama-burpees ayi-15 namaqoqo ayi-9 e-barbell. Imizuliswano engu-4 isiyonke. |
