Ama-push-ups emasongweni (ama-Ring Dips) ukuzivocavoca okusebenzayo okuze eCrossFit kusuka ekuzivocavoca kwezobuciko. Lokhu kuvivinya umzimba kudinga izinga elihle lokuqina komzimba; kubaqalayo abaningi, inqubo yokwenza ama-push-up kumasongo wokuzivocavoca izobonakala inzima - kungcono ukuqala ngemigoqo engalingani.
Namuhla sizobheka ukuthi yini umehluko oyisisekelo phakathi kwalezi zivivinyo ezimbili, kanye nokuthi:
- Kuyini ukusetshenziswa kwalokhu kuvivinya umzimba;
- Itheknoloji yokwenza ama-push-up emasongweni;
- Izakhiwo zeCrossfit eziqukethe ama-push-up kumigoqo engalingani.
Kungani kufanele wenze lo msebenzi?
Yimiphi imisipha asebenza ngokufaka izindandatho? Njengoba sifunde ukwenza kahle ama-push-up emabhaleni angalingani, kungaba ubuwula ukungazami ukufunda inketho enzima kakhulu - ukwenza ukuzivocavoca okufanayo kumasongo wokuzivocavoca umzimba. Ngaphezu kwalokho, njengoba ufunde ukwenza ama-push-up emasongweni, ungazinikela kalula entweni enzima futhi emangalisayo njengokukhishwa kwamandla emasongweni.
Kodwa-ke, naphezu kokufana okubonakalayo, umehluko wobuchwepheshe phakathi kwalezi zivivinyo ezimbili mkhulu kakhulu. Ukudonswa emasongweni esikhundleni semigoqo efanayo kusho umthwalo onzima kakhulu emisipheni yokuzinza, ngoba, ngaphezu kokugcina umzimba wethu ulinganisile, kufanele futhi sibheke izindandatho, sizivimbele ukuthi zihlukane. Izandla zakho nezingalo zakho zangaphambilini nazo zizothola ukucindezeleka okuningi, futhi amandla akho okubamba azokwanda ngokuhamba kwesikhathi. Ngaphezu kwalokho, ukugcinwa komzimba emasongweni kunika uhlobo lomthwalo onamandla we-static-ku-ligaments yakho nemisipha, okuyithuluzi elinamandla lokukhulisa izinkomba zamandla ekunyakazeni ukunyakaza. Ezandleni ezinekhono, kunjalo.
Ngaphezu kwalokho, kunenketho yokwenza ama-push-ups kumasongo alenga kancane njengakumabha angalingani. Lokhu kuhluka kufaneleka kulabo abaqala ukufunda lo msebenzi. Kulula kakhulu ukwenza ama-push-up emasongweni ngale ndlela, futhi, ngokunokwenzeka, ngisho nasekuzameni kokuqala ngokuqinisekile uzokwazi ukuphindaphinda okumbalwa, ngoba imilenze ayibandakanyeki lapha, ngakho-ke, sisebenza ngezisindo ezimbalwa.
Ukufakwa kwamaringi kuyindlela enhle yokuqinisa ama-triceps akho nezingalo zakho zangaphambili. Imisipha ye-pectoral nengaphakathi ye-deltoid isebenza kancane. Ukwenza lo msebenzi ngokuhlelekile kuzokhulisa namandla okucindezela ebhentshini lakho, futhi kukhulise ukukhuthazela nokusebenza kwakho.
Indlela efanele yokwenza
Masiqhubekele engxenyeni eyinhloko yezinto zethu - ukutadisha inqubo yokwenza ama-push-up emasongweni. Ukunyakaza kuqala kusuka endaweni ephezulu ye-amplitude, lapho uqala khona umsubathi usezindandeni zezingalo eziqondile, izindololwane kufanele zelulwe ngokuphelele. Ukuze ube kulesi sikhundla, kufanele uqale wenze ukuphuma ngamandla ngendandatho ezandleni zombili, ungafunda kabanzi ngalokhu kuvivinya kuwebhusayithi yethu esigabeni "Ukuzivocavoca". Uma ungakayinikwa indlela yokuphuma ngamandla, inguqulo eyenziwe lula yokwenza ivunyelwe - ukulengiswa emasongweni odongeni lwaseSweden noma yikuphi okunye ukuphakama okusehholo lakho.
Phusha phezulu
Siqala ukwenza i-push-up uqobo. Ukuthola isikhundla esizinzile ngokwengeziwe, sitsheke amahlombe akho uye phambili kancane ukugcizelela umthwalo emisipheni yepectoral. Kulokhu, izandla kufanele zihambisane, futhi izindololwane kufanele zihlukaniswe. Umsebenzi wethu ukwehlisa umzimba uphansi ngangokunokwenzeka, ngenkathi welula imisipha yesifuba esezansi ngangokunokwenzeka. Ukunyakaza okuphansi kufanele kube bushelelezi futhi kuhamba kancane, kubalulekile ukulawula onke amasentimitha we-amplitude, zama ukugxila ngokwengqondo kubhalansi ngangokunokwenzeka. Ngasikhathi sinye, kubalulekile ukuthi ungaziphumuli izandla zakho umzuzwana, ngaphandle kwalokho uzolahlekelwa ibhalansi yakho futhi ngeke ukwazi ukuqedela indlela.
Uma usuwele phansi ngokwanele, futhi ngezansi kwesifuba cishe kusezingeni lezandla, qala ukunyakaza okunamandla okuphezulu. Kuyadingeka ukwenza umzamo onamandla ngama-triceps, ngenkathi ungakhohlwa ngokulinganisela. Ukwenza ukunyakaza kahle, udinga ukusunduza izindandatho phansi ngangokunokwenzeka, njengokungathi uzama ukuzidabula ezintanjeni. Ake sithi "ukukopela" okuncane ngenxa yokuhamba kwemilenze - uma uyiletha phambili kancane, kuzoba lula kakhulu ukukhuphuka.
Kubalulekile ukugcina amasongo eseduze nomzimba ngangokunokwenzeka kulo lonke uhlelo lokuzivocavoca - ngale ndlela uzosimamisa kangcono isimo somzimba wakho futhi ukwazi ukuphindaphinda.
Uma izindandatho zihlakazeka ezinhlangothini, kunengozi enkulu yokulimala ku-rotator cuff yejoyini lehlombe, ngoba ngokungazi uzozama "ukubamba" le nqubo ngokunembile ngenxa yokuhamba kwamahlombe. Ungakhohlwa ukuthi ukuhlangana kwehlombe "kusengozini" ngokweqile, futhi ukuthambeka kwemisipha ye-deltoid cishe akunwebeki. Ukugcina isikhathi eside kwezemidlalo nokuzivikela ekulimaleni okungafuneki, zama ukulandela inqubo ngokunemba ngangokunokwenzeka futhi ungayinaki ukufudumala.
Inketho eyinkimbinkimbi
Lapho usuthole inqubo elungile, ungazama inketho yama-maniacs weqiniso we-CrossFit - ama-push-ups kumasongo anezisindo ezengeziwe. Hang isisindo esisodwa emlenzeni ngamunye noma uvikele ipanekuku elilodwa ebhandeni lakho usebenzisa iketanga elikhethekile. Umsebenzi uyinkimbinkimbi hhayi kuphela ukuthi usebenza ngesisindo esiningi, kepha nangenxa yokungakwazi ukujikisa nokusetha inertia ngumzimba. Yizame uma uzethemba impela ngamakhono akho. Ukukhula kwesisindo semisipha nezikhombisi zamandla kuqinisekisiwe.
Amavidiyo ngokuzivocavoca kokulungiselela azokusiza ukuthi ufunde ukusunduza ngokushesha kumasongo:
Izakhiwo zeCrossfit eziqukethe ukusunduza emasongweni
Ukudonswa emasongweni kuyisici esinzima ngokwezobuchwepheshe, futhi kufanele usethule kwinqubo yakho yokuziqeqesha, ngaphandle kokuphoqa imicimbi. Ungaqala ukwenza lezi zinkimbinkimbi ezilandelayo kuphela ngemuva kokuthi ukwazile ukufeza inqubo engenacala futhi ufunde ukwenza okungenani ama-push-up angama-20 ngendlela eyodwa. Ngaphandle kwalokho, umane ubeke engcupheni yokulimaza impilo yakho: ukulimala noma ukulayisha ngokweqile isistimu yakho yezinzwa yonke imiphumela elandelayo.
| 300 iSpartan | Yenza ama-25-pull-ups, ama-deadlifts ama-50, ama-dips ama-50, ama-jump box ama-50, ukuphakama kwemilenze engu-50, ama-50 kettlebell jerks, nokunye okungama-25 ngaphezulu. |
| 7x33 | Yenza ama-dips angama-33, ama-jump box angama-33, ama-chin-ups angama-33, ama-burpees angama-33, ama-sit-ups angama-33, ama-jump ama-33 amade nama-squats angama-33. |
| Abby ekuseni 1 | Yenza ukudonsa okungaphezulu kwama-30-20-10, ama-push-up kumasongo, kanye nentambo eyeqa kabili. |
| Bos | Yenza ama-deadlifts ayi-10, ama-dips ayi-10, ama-squats ayi-10 ngaphezulu, nokudonsa okungu-10. Imizuliswano engu-5 kuphela. |
| Amadada afunda ukundiza | Yenza i-400m sprint, ukugwedla okungama-500m, imishini yokunyathela ebhentshini eyi-10 nokufaka izindandatho eziyi-10. Imizuliswano engu-5 kuphela. |
