Ukugibela izintambo

Akunakwenzeka ukuthi okungenani kube nokuvivinya umzimba okudala okukodwa emhlabeni wonke kunokukhuphuka noma ukugibela intambo. Akukhulunywa kangako nangesiyalo sezemidlalo, okokuqala okushiwo ngekhulu lokuqala AD (saqala ukusakazeka eYurophu ngekhulu le-16), kodwa ngezindlela zokuhamba kokhokho bethu abanjengezinkawu, okwathi emakhulwini amaningi eminyaka basebenzisa ukunyakaza okufanayo, ukunqoba izithiyo ezahlukahlukene endle. Namuhla sizokutshela ngenqubo efanele yokukhuphuka kwentambo eCrossFit.

Eminyakeni yamashumi amahlanu yekhulu elidlule, irekhodi lomhlaba lokukhuphuka ngezintambo lasethwa - umMelika uDon Perry wakhuphuka ngentambo engamamitha angama-20 (ngaphezu kwamamitha ayisithupha) kumasekhondi angu-2.8. Vele, izindlela zokwenyuka kwezintambo ziye zavela kaningi eminyakeni edlule. Namuhla kunezindlela ezintathu eziphambili zokwenza lo msebenzi: ngemithamo emi-2, ngemithamo emi-3 nangaphandle kwemilenze. I-athikili yethu namuhla izogxila ekutheni ungakufunda kanjani ukukhuphuka ngezintambo nokuthi lo msebenzi ungasetshenziswa kanjani kwiCrossFit.

Futhi namhlanje sizobheka lezi zinto ezilandelayo ezihlobene nokukhuphuka ngezintambo:

1. Izindlela zokukhuphuka ngezintambo.
2. Kuyini ukusetshenziswa kwalokhu kuvivinya umzimba.
3. Izindlela zokukhuphuka ngezintambo.
4. Amaphutha abavamile abaqalayo abawenzayo.
5. Izakhiwo zeCrossfit eziqukethe lo msebenzi.

Izindlela eziyisisekelo zokukhuphuka kwentambo

Kunezindlela ezintathu eziyinhloko zokukhuphuka kwentambo mpo:

• ngezinyathelo ezimbili;
• ngezinyathelo ezintathu;
• ngaphandle kwemilenze.

Zibizwa ngokuthi eziyisisekelo, ngoba zonke ezinye izindlela empeleni zithathwe kuzo, kuphela inqubo nendlela yokwenza ukunyakaza eguqulwa kancane. Lezi zinhlobonhlobo zivela ekuqeqeshweni kwezempi, lapho zenziwa ngokuphepha kuze kube yilolu suku. Ngaphezu kokuqeqeshelwa ezempi, ukuhlinzekwa okukhethekile kokukhuphuka ngezintambo kunikezwa emazingeni e-TRP. Ngaphezu kwalokho, intambo iyingxenye ebalulekile yokuqeqeshwa kwabavocavoci bezemidlalo, izinto eziningi zenziwa ngosizo lwayo.

Izinketho ezintathu ezingenhla yizona eziyisisekelo kunazo zonke, abagijimi cishe kunoma yiliphi izinga lokuqeqeshwa abangaqala ukuzifunda, uma kungekho okuphikisanayo okukhulu okuhambisana, okokuqala, namakhono emisipha yezandla. Kukhona ukukhuphuka ngezintambo okuthuthukile okuningana, njengokukhuphuka okungenamlinganiso okunesisindo esengeziwe, ukukhuphuka okungenamlenze ngokunyakaza kokugxuma, noma ukukhuphuka ngesandla esisodwa kuphela, kepha lokhu kunconywa kuphela kubasubathi abaqeqeshiwe ngokomzimba nangokomzimba. Umsubathi ongenalwazi umane nje akakwazi ukubhekana nomthwalo onjalo onamandla futhi abe sengozini yokulimala.

Kuyini ukusetshenziswa kokukhuphuka ngezintambo?

Ukukhuphuka intambo (ikakhulukazi ngandlela thile ngaphandle kokusebenzisa imilenze), umgijimi usebenza inani elikhulu lamaqembu emisipha (amalitha, imisipha ye-rhomboid kanye ne-trapezius yangemuva, ama-deltas angemuva, ama-biceps nezingalo zangaphambili), uqeqesha ukukhuthazela kwamandla namandla okuqhuma, kukhulisa amandla wokubamba. Imisipha yesisu kanye nemisipha yentamo nakho kuthwala umthwalo omile. Ukushesha kwethu nokuxhumanisa nakho kuyanda, kunenqwaba yemisipha yokuzinzisa esetshenziswayo, okunzima ukuyisebenzisa uma usebenza ngezisindo zamahhala noma kuma-simulators.

Ukusebenza ngesisindo somzimba wethu, asenzi umthwalo we-axial emgogodleni wethu, futhi futhi asilayishi ngokweqile amalunga nemisipha yethu.

Ukukhuphuka ngezintambo kusinikeza ithuba elihle lokuthi sisebenze cishe wonke amaqembu emisipha emikhulu esifubeni sethu ngesikhathi esifushane - ngamasethi ambalwa, yingakho lo msebenzi uzuze ukuthandwa okukhulu kuCrossFit.

Ekuqeqesheni okusebenzayo, senza ukukhuphuka ezinkampanini, okwandisa ukusebenza kahle koqeqesho lwethu futhi kuletha ukuhlukahluka okudingekayo. Kubantu abathanda ubuciko bempi, ikhono lokukhuphuka ngezintambo nalo lizosiza ngokwedlulele - izandla nezingalo ezithuthukiswe kahle kuzokuvumela ukuthi wenze kalula ukuphonsa nokuthinta okuhlukahlukene, kuzokusiza uzizwe ukhululekile futhi uzethembile lapho ulwa phansi.

Ngaphezu kwalokhu okungenhla, ukulengiswa entanjeni isikhathi eside kunguhlobo lomthwalo we-isometric ezingalweni, ozoholela kuma-microtraumas wamathenda akho, ngemuva kokubuyiselwa kwawo ozozwa ukukhuphuka okuhle kwamandla ekunyakazeni nasekunyakazeni kokunyakaza. Kepha khumbula ukuthi njenganoma yikuphi ukuzivocavoca, zonke lezi zinzuzo zitholakala kuphela ngenqubo efanele. Khetha inqubo ongazizwa ungaphatheki kahle kuyo, yenza lo mnyakazo uye ku-automatism bese uqhubekela phambili ekutadisheni ukuhlukahluka okuyinkimbinkimbi.

Izindlela zokukhuphuka ngezintambo

Kunezinhlobo eziningi zamasu wokuqwala izintambo. Ake sihlole ngamunye wabo ngokuningiliziwe:

Ukugibela izintambo ngezitebhisi ezintathu

1. Isikhundla sokuqala: umgijimi ubamba intambo ngezandla nangezinyawo (uzwane lwelinye nesithende somunye umlenze).
2. Cindezela intambo ngezinyawo zakho, uyigoqe bese uyibamba intambo iphakame kancane ngendlela efanayo.
3. Ngaphandle kokukhipha intambo ngezinyawo zakho, hlela kabusha izingalo zakho phezulu bese uphinda ukunyakaza.

Ukugibela izintambo ngezitebhisi ezimbili

Kunezindlela ezimbili zokukhuphuka ngezintambo ngezinyathelo ezimbili.

Indlela yokuqala:

1. Isikhundla sokuqala: isandla esisodwa sinwetshiwe ngokugcwele futhi sibamba intambo ngaphezu kwezinga lekhanda, esinye isandla sibanjwe ezingeni lesilevu. Intambo siyibamba ngezinyawo zethu ngomunwe womunye umlenze nangesithende somunye.
2. Siyaziphoqa ngezinyawo zethu bese sizama ukuzidonsela phezulu ngengalo ebekwe ngenhla.
3. Ngesinye isandla sibamba intambo iphakeme, ngasikhathi sinye siqinisa imilenze yethu futhi sithathe indawo yokuqala.

Indlela yesibili:

1. Isikhundla sokuqala: izandla zitholakala ezingeni elifanayo ngenhla kwezinga lekhanda, elinye litholakala ngokushesha ngezansi kwelinye. Siphethe intambo ngezinyawo zethu ngendlela efanayo - ngezinzwane nangezithende.
2. Phusha ngezinyawo zakho, ubambe intambo ngazo kancane, uzidonse, unqamule intambo bese ulenga izingalo eziqondile.

Ukugibela izintambo ngaphandle kwemilenze

1. Bamba intambo ngezandla zombili, eyodwa kufanele ibe phezulu kancane kunenye, goba imilenze yakho kancane noma uyikhiphe phambi kwakho.
2. Ngenkathi ugcina ukuma kwemilenze nomzimba, phakamisa, ushintshe izingalo ngokunye futhi uhlanganyele imisipha ebanzi yomhlane nemisipha yezingalo.

© Jale Ibrak - stock.adobe.com

Le vidiyo ibonisa amasu ahlukahlukene okhuphuka ngezintambo:

Uma usanda kuqala ukwenza iCrossFit futhi awukakulungeli ukukhuphuka ngezintambo, qala ukuqeqesha ngokuzivocavoca umzimba: donsela intambo ngezandla zakho, uqala endaweni ohleli kuyo. Ngasikhathi sinye, imilenze ayisebenzi, kepha kuphela ukuphumula izithende zazo phansi. Ngokushesha nje lapho uvuke kakhulu ngangokunokwenzeka futhi waqondisa ngokuphelele amadolo akho, qala phansi futhi, ngenkathi ukunyakaza kufanele kube nokuvumelana futhi kube nesidina, izintende kufanele zibe sebangeni elifanayo komunye nomunye. Lokhu kuzokusiza uqonde ama-biomechanics wokunyakaza futhi uthuthukise amandla ezandla zakho nezingalo zakho.

Ukuze wenze lokhu kuvivinya kube lula kuwe, futhi nokwenza ngcono ukukhuphuka kwezintambo, udinga ukwenza ngokuhlukile izakhi ezakha lo msebenzi. Naka ngokukhethekile amandla wokubamba: zijwayeze ukulenga ngentambo, emugqeni ovundlile nasethawini elengiswe kubhande lokuwela, - lokhu kuzoqinisa izandla zakho nezingalo zakho zangaphambili, futhi isisindo sakho ngeke sizizwe sisinda uma ukhwela intambo.

Funda ukwenza ingalo eyodwa i-chin-ups, lokhu kuzosiza kakhulu inqubo yokufunda ukukhuphuka ngezintambo ngaphandle kwemilenze. Phakamisa ngezisindo ezengeziwe nezinye izivivinyo ze-latissimus ukuthuthukisa amandla akho.

Uma usukwazi okungenani indlela eyodwa yokukhuphuka ngezintambo, yenza le nqubo ibe ngokweqile - zama ukukhuphuka intambo ngokushesha okukhulu, ngaphandle kokuphumula phakathi kwamasethi. Ngakho-ke uzokwandisa amandla akho okukhuthazela namandla asemzimbeni wakho jikelele, futhi izinketho ezinzima ngokwengeziwe zokukhuphuka zizonikezwa kalula futhi ngokwemvelo.

Isifundo sevidiyo sabaqalayo, izivivinyo zokuhola:

Amaphutha ajwayelekile okuqala

Ngezansi kunamaphutha ayinhloko abasubathi abangenalwazi abawenzayo lapho befunda le nto. Akukho lutho olubuhlungu ikakhulukazi kubo, kepha ukuphambuka ebuchosheni obufanele kuzokwenza kube nzima kakhulu kuwe ukuthi ufunde lo msebenzi osuvele unzima. Lawa maphutha awekho amaphutha ezobuchwepheshe kangako njengokuphambuka emithethweni eyamukelwa ngokuvamile yokukhuphuka ngezintambo, ngakho-ke angikukhuthazi ukudlula lolu lwazi.

1. Umsubathi ubamba intambo hhayi ngezinyawo zakhe, kodwa ngezinqe. Akunamathuba okuthi ukwazi ukukhama intambo ngezinqulu zakho ngamandla anele ukulinganisela kahle. Sebenzisa kuphela le ndlela engenhla - uzwane lwenye inyawo kanye nesithende solunye unyawo.
2. Ungagqoki amagilavu ​​ngenkathi ukhuphuka ngezintambo - ngeke isindise isikhumba sakho ekubonakaleni kwama-callus, ungakholelwa kulenganekwane. Ngaphezu kwalokho, amandla akho okubamba azokhula kancane uma usebenzisa amagilavu.
3. Ungagxili entanjeniikakhulukazi uma ilungiswe endaweni ephakeme kakhulu. Lesi mhlawumbe yisikhathi kuphela lapho ungathola khona ukulimala okungathi sína. Uma ufika ngokungaphumeleli, ungalimaza iqakala noma ulimaze amathambo e-metatarsal onyawo, angakukhipha enqubeni yokuziqeqesha izinyanga ezimbalwa.
4. Musa ukwehlisa intambo. Yebo, kunjalo, kuyashesha ngale ndlela, kepha ukuzwa okubuhlungu esikhunjeni sezintende akunakuvumela ukuthi wenze ezinye izindlela ezimbalwa.
5. Khumbula ukusebenzisa i-magnesium, lokhu kuzothuthukisa ukubanjwa kwezintende ngentambo futhi kunciphise ubungozi bokuvula izintende zezandla ngesikhathi esingafanele kakhulu.

Izakhiwo zeCrossfit

Indlela eyinhloko yokuqwala izintambo esetshenziswa ngabasubathi emhlabeni jikelele kuCrossFit ayinayo imilenze. Vele, kunengqondo ethile kulokhu: okuba nzima kakhulu kokuvivinya umzimba, kuba ngempumelelo enkulu. Yile nguqulo yokukhuphuka ngezintambo edinga ukuthi umsubathi akhulise ukugxila nokuzinikela, ikakhulukazi uma kunesidingo sokukwenza ngaphakathi kohlaka lwezakhiwo ngendlela eqhumayo nangesikhathi esincane sokuphumula. Kodwa-ke, uma ukuqeqeshwa kwakho kungasho imiphumela emihle ngokungaguquguquki ekukhuphukeni ngaphandle kwemilenze, ungayifaka le ndlela ngenye oyenza kangcono.

Ngezansi kukhona izakhiwo ezimbalwa, ngokwenza lokho, ungabheka ukuthi usukulungele yini ukuqeqeshwa okusebenza kanzima. Umthwalo owedlulele kuwo wonke amaqembu emisipha, izinga eliphakeme kakhulu lokuqina. Khumbula ukufudumeza kahle ngaphambi kokwenza lezi noma ezinye izakhiwo ezifanayo.

Bukela ividiyo: Violent feu dappartement à Arcueil 94 (Novemba 2024).