Ukuphuma kubha evundlile (ukuphuma ngamandla ngezandla ezimbili) ukuzivocavoca okukuyo yonke indawo okuyisisekelo kwezokuzivocavoca kwezobuciko, ukujima kanye ne-crossfit. Ukusuka kwezokuzivocavoca kwezobuciko, ukuzivocavoca kuthuthele ohlelweni lokuzivocavoca kwezempi, kusuka ebuthweni kuya ezitaladini, lapho kwaqala khona ngempumelelo ukuqeqeshwa kwezemidlalo okusha njengokuzivocavoca. Namuhla sizokutshela ukuthi ungayifunda kanjani indlela yokuphuma kubha evundlile nasemasongweni.
Nge-CrossFit, izinto zidideka kancane. Ngenxa yokuthi i-crossfit ingumdlalo wabantu abasungula abaphatha inqubo yabo yoqeqesho ngokwabo, ukwenza amandla okukhipha amandla amabili kungasetshenziselwa izinhloso ezihlukile futhi kube nomlingiswa ohlukile (enze ngaphakathi kwesakhiwo, enze inombolo enkulu yokuphindaphinda isikhashana, enze njenge ukuzivocavoca okujwayelekile, njll.). Uhlobo oluyisisekelo lokuphuma ngamandla lubandakanya ukwenza ukunyakaza kubha, okuthuthuke kakhulu kumasongo wokuzivocavoca. Namuhla sizozama ukuzifunda zombili.
Phuma ngamandla ezandleni ezimbili kubha evundlile
Ukuphuma ngezingalo ezimbili ukuzivocavoca okulula, futhi cishe noma ngubani oqalayo uzokwenza ngokuzivocavoca okubhekiswe kokunye. Kodwa-ke, ngaphambi kokuba uqale ukuqeqesha ukuphuma kubha evundlile, usadinga ukuba nesisekelo esithile samandla. Kumele ngobuchwepheshe ukwazi kahle ukukhuphuka kubha evundlile kanye nama-push-up emabhaleni angalingani okungenani izikhathi eziyi-10-15, ngoba imisipha emikhulu esebenza ngokukhipha ngamandla ngamalati, ama-biceps, izingibe kanye ne-triceps.
Kuthatha isikhathi esincane nokubekezela ukufunda ngokufanele ukukhipha kubha evundlile. Ungethuki uma ungaphumelelanga okokuqala. Ngiyethemba ukuthi amathiphu ami ngezansi azokusiza ukuba uqonde lesi sici esimangazayo nesisebenza ngokushesha.
Ngakho-ke, inqubo yokwenza ukuphuma ngenkani kubha evundlile:
Isigaba sokuqala
Isigaba sokuqala sokunyakaza yi-traction. Hhayi ukudonsa okudala, kepha ukudonsa komzimba wakho kubha. Kuyadingeka ukugoba kancane, ulenga kubha ovundlile, ukuze umzimba wakho utshekele emuva, nemilenze yakho yelulwe iye phambili. Lesi yisiqalo sethu. Manje udinga ukwenza ukunyakaza okunamandla nokuphakama nomzimba wakho wonke ubheke ngaphesheya kwesiphambano. Sisebenzisa imisipha ye-latissimus yangemuva, ama-biceps nezingalo zangaphambili, sidonsa ngokucijile izandla zethu esiswini, sizama ukufinyelela ku-crossbar nge-plexus yelanga. Okokuqala, ngincoma ukuthi usebenze lesi sigaba ngokuhlukile ukuze ukhulise "ukuzizwa" kokunyakaza futhi ugxile ngokomqondo emzileni ofanele wokunyakaza komzimba.
Isigaba sesibili
Manje udinga ukuletha umzimba phezu kwe-crossbar. Ngokushesha nje lapho sifinyelela ku-crossbar ngesisu esingenhla, sizama ukukhuphuka nakakhulu. Ukuze wenze lokhu, udinga ukukhulula kancane ukubamba bese uphendulela izintende zezandla zakho kuwe cishe ngama-90 degrees bese uletha amahlombe akho phambili. Manje usulungele isigaba sokugcina sokukhishwa kwamandla - umshini wokucindezela ibhentshi.
Isigaba sesithathu
Ukucindezela kwebhentshi mhlawumbe kuyisinyathelo esilula kakhulu kukho konke ukuzivocavoca. Umsebenzi wethu ukumane uqondise izindololwane ngamandla amakhulu we-triceps. Uma ulungile kuma-push-up kumigoqo engalingani, khona-ke ngeke zibe khona izinkinga ngabezindaba. Uma usuqondise ngokuphelele izingalo zakho, khiya kule ndawo umzuzwana noma emibili bese ubuyela endaweni yokuqala.
Izincomo zabaqalayo
Indlela elula yokuthola umuzwa wokunyakaza nokwenza lula inqubo yokufunda ukuphoqa ukuphuma kweqa. Ukuze wenze lokhu, thola ibha ephansi ongayifinyelela kalula ngezandla zakho, futhi esikhundleni sokuqala ukuvivinya umzimba nge-hang, vele uthathe ukweqa okuncane bese uya ngokushesha emzimbeni phezu kwendawo yokucindezela ibha nebhentshi.
Enye indlela ewusizo ukwenza ukudonsa ngezisindo ezengeziwe. Uma unikezwa kalula izindlela eziningana zokudonsa nge-pancake, ama-dumbbells noma i-kettlebell ebhande, ukuphuma nezingalo ezimbili kubha evundlile ngeke kube nzima kuwe.
Akufanele uzame ukufunda ukuphoqa ukuphuma ngezandla ezimbili, njengengxenye yoqeqesho, ukwenza ukuphuma ngakolunye uhlangothi. Vele, lokhu kulula kakhulu, kepha ngokuhamba kwesikhathi kusazodingeka uphinde uqeqeshe, ngoba ukunyakaza kwamalunga endololwaneni kufanele kuvumelane ngokuphelele.
Ividiyo eningiliziwe izosiza oqalayo ukufunda ukuthi angaphuma kanjani ngezandla ezimbili kubha evundlile:
Phuma ngamandla ngezandla ezimbili emasongweni
Ngemuva kokuthi usuyazi kahle inqubo yokwenza ukuphuma kubha evundlile, ngiphakamisa ukuthi uzame inketho enzima kakhulu - uphoqe ukuphuma emasongweni.
Uyini umehluko oyisisekelo? Iqiniso ngukuthi, ngokungafani nebha evundlile, izindandatho azimisiwe endaweni engaguquki, futhi ukunyakaza okungenani kuxhomeke ekutheni ungaligcina kahle kanjani ibhalansi.
Ukubamba
Into yokuqala okufanele uyikhumbule ukubamba. Kuma-gymnastics obuciko, lokhu kubizwa ngokuthi "ukubambelela ngokujulile", okusho ukuthi ama-knuckles awekho ngaphezu kwensimbi, kepha aphambi kwawo. Ngasikhathi sinye, izandla nezandla kushubile ngokwezibalo, ngakho-ke ungakhohlwa ngokuzifudumeza ngokuphelele. Kunzima ukujwayela ukubamba okujulile ekuqaleni, ngakho-ke qala kancane - ulenga emasongweni ngokubamba okujulile. Lapho usuthole lesi sici futhi ungakwazi ukulenga kanjena okungenani imizuzwana eyi-10, zama amasethi amaningana wokudonsa okujulile. Ukwehluka okuthakazelisa kakhulu kokudonswa, izivivinyo ezimbalwa ziyakwazi ukukhulisa amandla wokubamba namandla evolumu yemisipha ngamandla nangokushesha okukhulu.
Phuma ngenkani
Manje ake sizame ukuphuma ngamandla amasongo. Ukulenga, siletha amasongo anciphe kancane kunobubanzi bamahlombe bese sibeka izingalo zethu ngokufana, ngenkathi imilenze igobile kancane. Lesi yisiqalo sethu lapho kulula khona ukuqonda ama-biomechanics wokuhamba. Siqala ukwenza ukudonsa, umsebenzi wethu ukudonsela umzimba emasongweni kuye ezingeni le-plexus yelanga. Sigcina amahlombe ethu ngaphezu kwezandla, senza ukugoba okuya phambili okuncane, ngaleyo ndlela, uzothola isikhundla esizinzile ngokwengeziwe, futhi izingalo zakho ngeke "zihlukane" ziye ezinhlangothini. Siyaqhubeka nokuhamba kuze kube amahlombe engamasentimitha angama-25-30 ngaphezu kwezinga lamasongo.
Kusukela kulesi sikhundla, siqala ukunyakaza okunamandla okuphezulu ngenxa yomzamo we-triceps nokwandiswa kwamadolo. Futhi uma ekuphumeni kubha evundlile bekungenzima kangako, lapho kuphuma emasongweni kuyodingeka ujuluke. Umsebenzi unzima ukuthi ngaphezu kwama-push-up alula, sidinga ukulinganisela emasongweni futhi singazivumeli zisabalale kakhulu ezinhlangothini. Ukuvimbela lokhu ukuthi kungenzeki, zama ukusunduza izindandatho phansi ngangokunokwenzeka, uzicindezele phezulu ngenxa ye-inertia eyenziwe lapho imilenze inwetshiwe. Manje khiya izingalo eziqondile bese uzithoba endaweni yokuqala.
Iphuzu elibalulekile lobuchwepheshe ukungafaki izandla kusenesikhathi. Ukunwetshwa kwe-triceps kwenzeka kuphela ngemuva kokuthi ubukhulu obubekwe yi-jerk yomzimba wonke sebudlulile.
Uma ungaphuma kalula ngamandla kubha evundlile, futhi ube nobunzima ngokuphuma emasongweni, ekupheleni kokuzivocavoca ngakunye zama ukulinganisela emasongweni. Khuphukela emasongweni ngosizo lwebha lodonga noma yikuphi okunye ukuphakama bese uzama ukusimamisa umzimba wakho, ungenzi ukunyakaza okungadingekile, unganyikinyeki, unganyakazisi, futhi vele ubambe ibhalansi. Lokhu kuyinkimbinkimbi ukwedlula kubonakala ekuqaleni. Lapho usufunde ukugcina ingqikithi yakho iqondile, zama ukwenza ama-push-up kumasongo. Ama-biomechanics ayafana nalawo wediphu, kepha udinga ukwengeza ibhalansi bese ucindezela izindandatho phansi ukuze zingahlukani. Uma usukwazi ukucindezela ama-push-up emasongweni, qhubeka nokusebenza kokuphuma ngamandla ngezandla zombili, manje kuzoba lula easier
Le vidiyo yokufundisa ikhombisa ukuzivocavoca okuholayo ukukusiza ukuba uqonde inqubo efanele yokudonsa emasongweni:
