Ukuzivocavoca kwe-Crossfit
I-9K 0 31.12.2016 (ukubuyekezwa kokugcina: 05.05.2019)
Ama-Dumbbell Thrusters noma ama-dumbbell jumps angukuzivocavoca okuvamile eCrossFit ngenxa yobulula bawo bezobuchwepheshe kanye nokuthi awadingi enye imishini ngaphandle kwe-dumbbells. Uhlobo lokuqhuma kwe-dumbbell lungaphezulu kakhulu, okwandisa ukusebenza kahle kwalokhu kuvivinya umzimba. Lokhu kuvivinya umzimba kufaneleke kahle kulabo abafuna ukwengeza okuhlukahlukene kunqubo yabo yokuqeqesha, futhi bandise umthwalo emisipheni ye-deltoid.
Namuhla sizohlaziya izici eziyinhloko ezihlobene nokwenziwa okulungile kwalolu hlelo, okungukuthi:
- Kuyini ukusetshenziswa kokwenza ama-thrusters ngama-dumbbells;
- Indlela yokuzivocavoca umzimba;
- Amaphutha ajwayelekile wabaqalayo;
- Ukusebenza kwe-Crossfit okuqukethe ukweqa kwe-dumbbell.
Ziyini izinzuzo zalo msebenzi?
Ngesikhathi sokukhishwa kwe-dumbbell ejection, umsubathi ushintsha ukugcizelelwa komthwalo kuma-deltoids, athuthukise amandla nokuqina kwawo. Okuthile okufanayo kwenziwa ngabalandeli bokuphakamisa i-kettlebell ekusebenzeni kwabo, futhi amandla abo okukhuthazela angaphezu kokuqonda - bayakwazi ukwenza izivivinyo ezinjalo imizuzu eminingana.
Ngokusebenza ngama-dumbbells esikhundleni se-barbell, uphinde usebenzise amandla amaningi ekuqiniseni umnyombo wakho nokuxhumanisa umzimba wakho wonke.
Kubalulekile ukufaka imisipha yethanga namahlombe ngasikhathi sinye - ngale ndlela ukunyakaza kuzoba nokuqhuma okukhulu, futhi ukuqina koqeqesho kuzokwanda.
Yimiphi imisipha esebenza ngama-dumbbell thrusters? Umthwalo omkhulu lapha uthathwa ngamahlombe kanye nezinqulu, futhi yonke imisipha yengqimba kanye nemisipha eqinisayo isebenza ngokwezibalo, ngaphandle kwabo ukunyakaza kuzoba "okugcotshwayo", futhi ukukhishwa uqobo kuzofana nomshini omile we-dumbbell. Umshini we-dumbbell ngokuqinisekile ungukuzivocavoca okuhle okuyisisekelo kokuthuthukisa imisipha ye-deltoid, kepha kuCrossFit, umsebenzi wokuqhuma nokuhlanganiswa komzimba wonke ufaneleke kakhulu kithi. Kungakho abakwa-thrust bewukuzivocavoca okuhle kubo bobabili abaqalayo kanye nabadlali abanolwazi oluningi.
Indlela elungile yokwenza ama-dumbbell thrusters
Ukwenza kahle kangakanani ngobuchwepheshe ukweqa ngama-dumbbells kunquma ukuthi uzothola umthwalo ongakanani nokuthi imaphi amakhono ozowakhulisa. Ngaphandle komsebenzi ohlelwe kahle emahlombe, emilenzeni nasemhlane, ukuzivocavoca kuzolahlekelwa uhhafu wezinzuzo zako, ngakho-ke naka isici sobuchwepheshe. Ngakho-ke iyiphi indlela efanele yokwenza ama-dumbbell thrusters?
- Isikhundla sokuqala: izinyawo ububanzi behlombe zihlukaniswe noma zibanzi kancane, emuva ziqonde, bheka phambili, ama-dumbbells phansi. Phakamisa ama-dumbbells phansi wenze okuthile okufana nokufa, bese usebenzisa ama-biceps nama-deltas ukuwaphakamisela ezingeni lebhande lehlombe. Ama-dumbbells kufanele afane komunye nomunye.
- I-squat ngaphandle kokushintsha ukuma kwama-dumbbells... Ukujula kwesikwele kuyisici somuntu ngamunye, kumuntu othile kulula kakhulu ukuhlala phansi ngobukhulu obugcwele futhi uthinte imisipha yethole ngamabhande emathangeni, kothile kwanele ukuhlangana nengxenye ezingeni lokufana naphansi. Nganoma yikuphi kwalokhu okukhethwa kukho, asidluliseli isikhungo samandla adonsela phansi kuzwane, kepha sima siqinile ezithendeni, singakhohlwa ukugcina umqolo wethu uqondile, ngenkathi amadolo kungafanele adlule izinga lamasokisi, lapho wehlisa phansi sidonsa umoya onamandla. Izame bese ukhetha ukuthi iyiphi inketho ekufanele kakhulu.
- Lapho nje siqala ukusukuma, qala ukuphonsa ama-dumbbells phezulu umzamo wemisipha ye-deltoid, ngenkathi ukhipha umoya ngasikhathi sinye. Ngenxa yokufakwa ngasikhathi sinye kwemilenze namahlombe emsebenzini, ukunyakaza kuzovela kusheshe futhi kuqhume. Kubalulekile ukukhetha kahle ijubane elifanele lokuzivocavoca - izindololwane namadolo kufanele aqondiswe ngasikhathi sinye, uma usuvele usukume ngokuphelele, kepha usaqhubeka nokucindezela ama-dumbbells up, ukunyakaza kwenziwa ngokungalungile.
- Ngaphandle kokubambezeleka endaweni ephezulu, sehlisa izinsimbi zomlomo emahlombe ethu nasezikweleni. Kubalulekile ngokufanayo ukukhetha ijubane elifanele, konke kufanele kwenziwe ngasikhathi sinye.
- Ngaphandle kokubambezeleka endaweni engezansi, siphinda ukukhishwa futhi. Umsebenzi kufanele ube yisidina, asihlali noma nini, umzimba wonke usebenza njengesiphethu.
Amaphutha ajwayelekile okuqala
Ukugxuma kwe-Dumbbell kungukuzivocavoca okungasetshenziswanga, kepha, futhi kunobuqili bayo obuncane obuvame ukunganakwa ngabadlali abangenalwazi. Ngokwesibonelo:
- Ama-dumbbells anzima kakhulu. Khumbula unomphela: isisindo asidlali indima ebalulekile kulolo vivinyo. Akukhathalekile neze ukuthi ama-dumbbell ongasiphakamisa asindise kangakanani, lapha umsebenzi oqhubekayo nowokuqhuma womzimba wonke ubalulekile kithi, kuzoba nzima ukukufeza lokhu ngamasongo ayindilinga asindayo. Ngaphezu kwalokho, ukusebenza ngesisindo esiningi, kuzoba nzima kakhulu kuwe ukuzinzisa ukuma komzimba, ingemuva lizowela phambili, futhi ama-dumbbells "azogudlukela eceleni" ezinhlangothini lapho uphakamisa. Lapho wenza ama-thrusters ngama-dumbbells asindayo, akunakwenzeka ukuthi ukwazi ukusebenza ezininginingi zokuphindaphinda, futhi ukusebenza izikhathi eziyi-6-8 akusithandi lapha. Ngokwami ukubona, ngizothi inani elilungile lokuphindwaphindwa kwama-dumbbells yi-15-30, akunangqondo ukwehla, okuningi kungenzeka, kepha kunzima kakhulu, ngoba amahlombe asezobe "enesando".
- Ukuhlelwa okungalungile kwama-dumbbells. Abanye abaqalayo baphendulela intende yesandla sabo phambili futhi bangazibambi izinsimbi zomlomo ezifanayo, kodwa bazikhiphe phambi kwabo. Lokhu kuzokwenza kube nzima kakhulu ukulawula ukunyakaza futhi kwandise ubungozi bokulimala kunqola ye-rotator.
- I-projectile kufanele ikhuphuke iqonde ngqo phezulu, noma ikuphi ukuphambuka ohlangothini kuzokwenza umsebenzi ube nzima kakhulu, ngoba kuzofanela ulungise umzimba wakho ngaphansi kwama-dumbbells.
- Ukuphefumula okungafanele. Ngokuzivocavoca umzimba okusheshayo, okunesigqi njengokweqa kwe-dumbbell, ngisho nabadlali abanesipiliyoni beCrossFit bangalahleka kalula kunqubo efanele yokuphefumula. Kulokhu, uzokhipha umoya ngaphambi kwesikhathi futhi akunakwenzeka ukuthi ulazi inani elihleliwe lokuphindaphinda.
- Ukungabi nokuzifudumeza. Ama-Trasters ahlanganisa izinto zokuvivinya umzimba nge-aerobic ne-anaerobic, ngakho-ke kuyadingeka hhayi ukuthi welule ngokuphelele onke amalunga nemisipha, kodwa futhi nokulungisa uhlelo lwethu lwezinhliziyo zomsebenzi ngaphambi kokwenza lo msebenzi. Imizuzu eyi-10 ye-cardio izosisiza ngalokhu ngokuphelele, uzokhuphula izinga lokushaya kwenhliziyo yakho kusengaphambili, okungeke kuholele ekweqeni okucijile kwengcindezi yegazi.
Izakhiwo zeCrossfit
Ama-Trasters noma i-dumbbell jumping amathuluzi amahle okwandisa ukuqina kokuzivocavoca kwakho nokuphakamisa amathani, futhi wonke umgijimi ozihloniphayo we-CrossFit akufanele awusebenzise. Ngezansi kunezibonelo ezimbalwa zendlela ongenza ngayo ama-dumbbell thrusters njengengxenye yokuzivocavoca kwakho kwe-CrossFit.
| Ama-FGS | Yenza ama-dumbbell thrusters ama-20, ama-burpees ayi-10, ama-swings we-kettlebell anezandla ezimbili, nokuhlala kwe-10. Imizuliswano engu-5 kuphela. |
| Ulayini obomvu | Yenza ama-dumbbell thrusters ayi-15 kanye nokuxhuma kwebhokisi ezingama-30. Imizuliswano engu-5 kuphela. |
| Ama-540 | Yenza ama-pancake lunges angama-50 ngaphezulu, ama-pull-ups angama-40, ama-30 dumbbell thrusters, ama-burpees angama-20, ama-sit-up ayi-10. |
| I-COE | Yenza ama-dumbbell thrusters ayi-10 nama-dips ayi-10. Imizuliswano eyi-10 kuphela. |
| IBismark | Run 400m, 15 dumbbell thrusters, 10 overhead squats, 20 push-ups. Imizuliswano engu-4 isiyonke. |
| Iminyaka yamatshe | Yenza ukugwedla okungu-100m, ama-deadlifts ayi-10 akudala, ama-dumbbell thrusters ama-20, kanye nama-dips angama-50. Kunemijikelezo emi-3 isiyonke. |
