Izikwele ezine-barbell emahlombe yinto eyisisekelo yokuzivocavoca ejwayelekile kuCrossFit nasekufukulaneni amandla, okubandakanya inani elikhulu lamaqembu emisipha. Ngokuhambisana ne-deadlift kanye ne-bench press, kuwuhlobo lwesikhombisi sokuzivocavoca ngokusebenza namandla omdlali, futhi inqubo efanele yokwenza lo msebenzi ibalulekile. Namuhla sizokutshela ukuthi ungayenza kanjani i-squat nge-barbell ngendlela efanele, ukuthi ungayikhulisa kanjani imiphumela yakho nokuthi ungawushintsha kanjani lo msebenzi.
I-barbell squat iyithuluzi elibalulekile lokuthuthukisa imisipha emilenzeni nasezinqeni, akukho okungenani umgijimi oyedwa emhlabeni ongadlali ama-squats, futhi ngasikhathi sinye unama-quads anamandla. Ngalesi sizathu, lokhu kuvivinya umzimba kuthole ukuthandwa kakhulu kuyo yonke indawo yokuzivocavoca emhlabeni, futhi ukwenza inqubekela phambili e-squat kuyinjongo ebalulekile kubadlali abaningi abanolwazi hhayi abadlali.
Namuhla sizokutshela ngendlela yokwenza ama-barbell squats ngendlela efanele - inqubo yokuzivocavoca, kanye nokuthi imiphi imisipha esebenza, konke okuhle, okubi nokuphikisana nezikwele ezisindayo. Neminye imininingwane eminingi ewusizo.
Kungani lo msebenzi udingeka?
Imilenze iyisisekelo sethu, noma ngabe senza muphi umdlalo. Isibhakela, i-wrestling, i-crossfit, i-powerlifting, ukuqina komzimba - kulezi zifundo ngeke uzuze impumelelo enkulu uma imilenze yakho ingatholi umthwalo owanele njengengxenye yenqubo yakho yokuziqeqesha.
I-barbell squat mhlawumbe isenzo esinzima kunazo zonke ezikhona. Futhi hhayi ngokomzimba kuphela, kepha nangokokuziphatha. Bukela noma imuphi umncintiswano wokuphakanyiswa kwamandla bese uqaphela ukuthi abaphakamisi bazimisa kanjani ngaphambi kokwenza imizamo yokuhlwitha. Akunakwenzeka ukuthi ufuna ukungena endleleni yalo muntu. Kungasesimweni sokuba nesibindi sokuhlanya kuphela lapho izinsimbi ezinamandla angaphezu komuntu zinganqotshwa.
Ngokulungiswa kwamandla, ukuhlwitha ukunyakaza okuncintisanayo. Yini indima yezikwele ku-CrossFit:
- Izikwele ezine-barbell emahlombe zifakiwe kwizakhiwo eziningi zabasubathi bamazinga ahlukene wokuqeqeshwa.
- Ngaphandle kwesikwele esilungile ngobuchwepheshe, ungakhohlwa ngokunyakaza okufana nokuhlwitha, ukuhlanza nokujikijela, ama-thrusters, ama-barbells, njll.
- I-squat ingenye yalezo zivivinyo ezifaka umfutho nejubane lokuzivocavoca kwakho. Ukwenza ama-squats asindayo ngempela kudinga amandla afriziwe, imizwa engokomzwelo nokugqugquzela, kukhulisa kakhulu izinga lokushaya kwenhliziyo, okunomthelela kwinqubo ye-lipolysis.
Yimiphi imisipha esebenzayo?
Umthwalo omkhulu onamandla uwela ku:
- Ama-Quadriceps;
- Ama-biceps we-Hip;
- Imisipha ye-adductor yethanga;
- Imisipha ekhazimulayo;
- Ama-extensors we-Spine.
Imisipha yomshini wokucindezela, i-gastrocnemius, i-soleus kanye ne-trapezius imisipha isebenza njengokuzinzisa imisipha phakathi nakho konke ukunyakaza.
Izinzuzo nezingozi ze-barbell squats
I-barbell squat ingumsebenzi oyisisekelo, oyinkimbinkimbi ohilela cishe wonke amaqembu amakhulu emisipha emzimbeni wakho. Akunakwenzeka ukuthi okungenani ukuzivocavoca okukodwa, ngaphandle kwe-deadlift, kuzokwazi ukuqhathanisa ne-squat kule nkomba. Lolu hlobo lomthwalo alunakuholela emiphumeleni: uyaqina, ubekezele ngokwengeziwe futhi ube nemisipha eminingi.
Izinzuzo zokuzivocavoca umzimba
Kwabesilisa, izikwele ezisindayo ukuzivocavoca # 1. Izifundo eziningi zifakazela inkolelo yokuthi lokhu kuvivinya umzimba kuholela ekusithekeni okwandayo kwehomoni eyi-anabolic, i-testosterone. Yile hormone ebhekele zonke izici ezitholakala endodeni yangempela: amandla omzimba nokukhuthazela, ukuzethemba, amandla aphezulu ocansi ngokungaguquguquki, impilo enamandla, kanye nalokho okuvame ukubizwa ngokuthi "yi-charisma yesilisa." Ngalesi sizathu, sincoma ukwenza ama-barbell squats awo wonke amadoda, kungakhathalekile iminyaka yawo, ngaphandle kwalapho kukhona ukuphikisana kwezokwelapha kwalokhu.
Qala ngezisindo ezincane bese ufaka kancane kancane ama-discs kwi-barbell, khona-ke ngokuhamba kwesikhathi uzobona ukuthi awugcinanga nje ngokuthuthuka okukhulu ekusebenzeni kwakho ejimini, kepha ngokujwayelekile usuzethembile futhi waba namandla.
Kodwa-ke, konke lokhu akusho ukuthi ama-squats awukuzivocavoca kwamadoda kuphela. Kumantombazane, ama-barbell squats kufanele futhi abe esinye sezisekelo zenqubo yokuqeqesha. Yiyo le nhlangano ebeka ubunzima obukhulu ezinqulwini nasezintweni futhi ibanike ukuma kwezemidlalo.
Ngaphezu kwalokho, ukwenza ama-squats ngokuqinile kubandakanya ukusetshenziswa kwamandla amakhulu kakhulu. Amasethi ambalwa alukhuni azoshisa amakhalori angaphezu kwesigamu sehora lokuhamba endaweni yokunyathela. Ngakho-ke, ama-squats kufanele enziwe hhayi kuphela uma umgomo wakho ukupompa imilenze yakho nezinqe kancane, kepha futhi ngesikhathi sokususa amafutha amaningi, ngakho inqubo yokoma izoqhubeka kahle kakhulu.
Ubungozi obungaba khona ngokuzivocavoca umzimba
Konke ukulimala okungenzeka okuvela kuma-barbell squats kwehlela emiphumeleni ebangelwa ukwephulwa kwamasu. Ukuphambuka okukhulu kunqubo elungile noma ukusebenza ngezinsimbi ezisindayo kungaholela ekulimaleni kwemisipha yamadolo namajoyinti, kanye nokuvela kwamaprosesa nama-hernias emgogodleni we-lumbar. Ukulimala emajoyintini ehlombe nasenkomishini ye-rotator nakho akuvamile. Njengomthetho, zivela ngenxa yesimo esingalungile (esiphansi kakhulu) se-boom.
Izikwele zeBarbell nazo kucatshangwa ukuthi zinomphumela owodwa ongemuhle - ukwanda kosayizi okhalweni. Lokhu akulona iqiniso ngokuphelele, ngoba ubukhulu besinqe sakho bunqunywa ngofuzo, ukuthambekela kokuzibophezela ku-hypertrophy nomthamo wesisu. Kodwa-ke, umthwalo kuma-oblique nakuma-abs ngesikhathi se-squats ubucayi impela, futhi uma ulazisa ukhalo lwakho futhi uzizwa ukuthi liqala ukukhula, lapho-ke kuma-squats nakuma-deadlifts kungcono ukwehlisa ijubane usebenzisa izinsimbi ezisindayo. Ama-squats futhi andisa ingcindezi yangaphakathi nesisu, engaholela kwi-hernia ye-umbilical, kepha ezimweni eziningi le nkinga ingagwenywa ngokusebenzisa ibhande lezemidlalo.
Izimo
Ngesikhathi se-squats nge-barbell, umthwalo oqinile we-axial wenziwa emgogodleni, ngakho-ke lo msebenzi uphikiswa ngokuqinile kubo bonke abasubathi abanezinkinga ngohlelo lwe-musculoskeletal. Okufanayo kuya emadolweni noma emalungeni e-hip: uma esikhathini esedlule uke walimala, ukwenza ama-squats nge-barbell kufanele kugcinwe okungenani. Ukuvuselelwa nokubuyiselwa kwezicubu ezilimele, kungcono ukusebenzisa izivivinyo ezingazodwa, njengokugobeka nokunwetshwa kwemilenze emshinini.
Inqubo yokwenza
Kunokucabanga okuningi maqondana nenqubo eyiyo ye-squat ene-barbell emahlombe. Inombolo yabo ingenxa yokuthi inqubo ingahlukahluka ngenxa yezici zokwakheka komuntu othile (ngokwesibonelo, kusukela kubude bezitho, ivolumu yezinqe, ukuguquguquka kwamalunga ezinqeni nasemahlombe, njll.). Ngakho-ke, izincomo ezibalwe ngezansi zijwayelekile ngokwemvelo, umqeqeshi onekhono lomuntu angakusiza ukuthi wakhe inqubo eyamukelekayo kuwe. Ake sibheke ukuthi singasenza kanjani isikwele esifanele nge-barbell.
Ukuthatha i-barbell emhlane wakho
Isigaba sokuqala sokunyakaza - susa ibha kusuka kuma-Racks. Ukubamba ibha ngokuqinile ngobubanzi obubanzi kancane kunamahlombe, sihlala ngaphansi kwebha maphakathi nendawo yebha, sicindezela ibha ngama-trapezoid, bese sisusa ibha ngokuhamba kwemilenze yethu. Kubaluleke kakhulu ukugcina umqolo wakho uqonde lapho ususa ibha kusuka kuma-racks, ngoba kungalesi sikhathi lapho umgogodla wethu uhlangabezana nomthwalo omkhulu we-axial.
Isigaba esilandelayo - suka kude namaraki futhi ulungise. Kuyadingeka ukuthatha izinyathelo ezimbalwa emuva kwakho emuva, ukuthola indawo ezinzile eqinile futhi uqale ukwenza ukuvivinya umzimba. Thatha isikhathi sakho lapho uhamba nomhlane wakho ubheke phambili, ukunyakaza kufanele kube bushelelezi futhi kuthembeke. Ngaphandle kwalokho, uzolahlekelwa ukulinganisela nokulawula ukunyakaza, ngaleyo ndlela ubeke engozini ukulimala.
Isikwele
Manje udinga ukwenza kahle i-squat uqobo. Awukho umbono ongenakuphikiswa maqondana nezinkinga ezinjengalezi: ukujula kwe-amplitude, ububanzi bomlenze, izinga lokuthambekisa komzimba nezinga lokujika kwezinyawo. Konke kuncike ekutheni iyiphi imigomo oyiphishekelayo.
- Isibonelo, uma ngabe usebenzisa i-powerlifter, ukuma kwemilenze ebanzi ne-engeli enkulu yokutshekisa umzimba kuzokufanela, ngoba lokhu kuzokuvumela ukuthi uphakamise isisindo esithe xaxa.
- Uma ufuna ukusebenza kuma-quadriceps uwedwa, kufanele wenze ama-squats anezinyawo ezifanayo futhi nge-amplitude emfushane, ezinqeni, senza isikwele esijulile nge-barbell.
Into esemqoka - ungakhohlwa ukugcina umhlane wakho uqondile bese uzama ukungadonsi amadolo akho ngaphezu komugqa wamasokisi endaweni ephansi kakhulu ye-amplitude, ngoba le nketho yokwenza ama-squats ihlasimulisa umzimba ngokumangazayo. Khumbula ukuphefumula: umoya ukhishwa njalo ngomzamo.
Sebenzisa ibhande lezemidlalo ngenkathi uphakamisa izinsimbi ezisindayo ukugcina iqolo lakho eliphansi lisesimweni futhi unciphise ubungozi be-hernia ye-umbilical. Elinye icebo eliwusizo labasubathi bamandla ukuthi ukusebenzisa izicathulo zokuphakamisa izinsimbi esikhundleni samateki avamile kusiza ukunciphisa ibanga lokunyakaza. Isigaba sokugcina ukubeka i-barbell kuma-racks. Ukugcina ibhalansi yakho nomhlane wakho uqonde, thatha izinyathelo ezimbalwa ubheke kuma-racks bese ubeka ngokucophelela. Akukho okuxakile.
Le vidiyo ichaza ngokuningiliziwe inqubo yokwenza lo msebenzi, kanye namaphutha ajwayelekile kakhulu wabaqalayo be-crossfit:
Ungayandisa Kanjani iBarbell Squat?
Njalo isivakashi sesibili ejimini sizibuza ukuthi singakhuliswa kanjani isikwele nge-barbell. Kunezindlela eziningi, kepha incazelo ihlala ilele ezicini ezimbili: ukuhamba ngamabhayisikili okunekhono kwemithwalo (kusetshenziswa amaphesenti nokushintsha ukukhanya / ukusebenzisa kanzima) nokwenza izivivinyo ezisizayo. Ngokwenza njalo, i-powerlifter elungiselela umncintiswano ivamise ukusebenzisa ama-squat amabili ngesonto, okukodwa okusebenza ngesisindo esilingana no-50-60% wobukhulu, ama-5 abuyele amasethi amathathu, kanti elinye linesisindo esilingana no-75-85% ubuningi, ukuphindaphinda okungu-5 ngezindlela ezinhlanu. Eduze komncintiswano, isisindo sebha siyakhuphuka, futhi nenani lokuphindaphindwa liyancipha.
Okokuzivocavoca okusizayo, okuncamelayo kuphakanyiswa ikhefu, isikwele sangaphambili, ukugoba kwebarbell, ibhentshi squat, kanye ne-squat yaphezulu.
- Misa isikhashana squats - uhlobo lwesikwele lapho umgijimi asebenza khona e-amplitude ejulile, ezilungisa imizuzwana embalwa endaweni ephansi kakhulu. Ukunyukela phezulu kuyaqhuma, ngaleyo ndlela kukhulisa kakhulu ijubane lokuphakamisa ngama-squats ajwayelekile.
- Izikwele zangaphambili yehlukile esikweleni esijwayelekile ngesikhundla se-barbell yebha - nasi esifubeni. Ngenxa yalokhu, i-vector yokunyakaza iyashintsha kancane, futhi i-quadriceps ithola umthwalo onzima kakhulu.
- UBarbell ugoba zibaluleke kakhulu kubasubathi bamandla, njengoba zisiza ukubamba umzimba uzinze ngokwengeziwe ngesikhathi sezikhafu ezisindayo.
- Izikwele zebhentshi - uhlobo lwama-squats e-amplitude emfushane (wehla ngaphezulu ngenhla), lapho umsebenzi wethu ukwehla uye ezingeni lebhentshi.
- I-Overhead Squat - ukuzivocavoca umzimba, kunzima kakhulu kubaqalayo. Isiza ukuzwa kangcono amakhona nezindawo ezingaboni.
Amaphutha ajwayelekile
Uma ukwenza ama-squats kungatholi imiphumela oyifunayo, khona-ke wenza okuthile okungalungile. Ngezansi kunohlu olufushane lwamaphutha avame kakhulu okwenziwa abasubathi abaningi be-novice:
Ibanga lokunyakaza elingalungile
Ama-squats ajulile kuphela anomthelela omkhulu. Uma ungaze wehlele ezingeni lokufana naphansi, ungalindeli imiphumela. Endaweni ephansi kunazo zonke, emuva kwethanga kufanele kuthinte imisipha yethole. Akubona bonke abasubathi abenza lokhu zisuka nje ngenxa yokwehliswa okubuthakathaka, ngakho-ke ungakhohlwa ukwelula ngemuva kokuqeqeshwa, ukunakwa okukhethekile kufanele kunikezwe ama-quads kanye ne-adductors yethanga.
Ukuzungeza emuva ngenkathi uphakamisa
Lokhu kungabonakala kuyo yonke indawo yokuzivocavoca lapho umsubathi equbula ngesisindo esikhulu. Uma umgogodla wakho ungekho ngokwanele ukuhlala uqonde phakathi nezikwele ezisindayo, khona-ke isisindo kufanele sehliswe kancane futhi kufanele uqale ukuqeqeshwa okwengeziwe kwama-extensors omgogodla. Ngalokhu, ama-hyperextensions anezisindo ezingeziwe afaneleka kangcono. Ukusetshenziswa kwebhande lezemidlalo nakho kuyayixazulula kancane le nkinga.
Ukunyakaza emgogodleni we-lumbosacral
Kungenzeka ukuthi uke wabona kaningi ukuthi abanye abasubathi “bachofoza” kanjani nge-coccyx yabo endaweni ephansi kakhulu ye-amplitude. Lokhu kwenza ukuphakamisa kube lula kancane, kepha akunakwenzeka ngalokhu - lokhu kuyindlela eqondile yokulimala.
Ukunyakaza kwamadolo
Kuwo wonke lo msebenzi, amadolo kufanele abe sendizeni efanayo nezinyawo. Ukuhambisa amadolo ngaphakathi kuhambisane nomkhondo ofanele akwamukelekile. Ukulimala kwe-meniscus kungaqeda umsebenzi wakho wezemidlalo.
Ukuma kwezinyawo okungalungile
Izinyawo kufanele zivulwe kancane futhi zibe banzi kancane kunezinga lamahlombe. Le ukuphela kwendlela ozokwazi ukuhlala ujule ngokwanele ngaphandle kokudala umthwalo oqinile edolweni.
Inqubo yokuphefumula engalungile
Khumbula umthetho owodwa olula: ukukhishwa komphefumulo kwenziwa njalo ngomzamo. Ngakho-ke, udinga ukuhogela ngenkathi uhla, ukhipha - ngenkathi uphakamisa. Uma ungalandeli le ndlela, imisipha yakho ngeke ithole i-oxygen eyanele futhi ukusebenza kahle kokuzivocavoca kuzoncipha kakhulu. Ukuwohloka kwempilo, ikhanda elibuhlungu, isicanucanu kanye nokuquleka ngenxa yokungeneli kwegazi lobuchopho nokukhuphuka kwengcindezi engenayo nakho kungenzeka.
Enye indlela yokuthola i-barbell squat
Ngenxa yezizathu zezokwelapha noma ezinye izizathu, abanye abagibeli bokuzivocavoca banenkani ngokunganaki ukuzivocavoca okufana ne-squat. Ungasishintsha kanjani isikwele nge-barbell?
- USmith Squats... Kulokhu, izinyawo zelulwa kancane ziye phambili, okunciphisa umthwalo emajoyintini amadolo.
© Artem - stock.adobe.com
- Izikwele zokugenca... Uma unenhlanhla yokuthola umshini omuhle wokugenca, ungaqala ngokuphepha ukwenza ama-squats kuwo ngaphandle kokukhathazeka ngomgogodla wakho - umthwalo we-axial ulincane lapha.
© splitov27 - stock.adobe.com
- Cindezela umlenze... Nge-biomechanically, lokhu kuvivinya umzimba kufana ne-barbell squat yakudala, umsebenzi wenziwa kuphela ngokudonswa kwe-flexion-extension of the knee joint, the quadriceps and adductor muscle of the thigh work more in isolation.
- Ama-lumges... Kumaphaphu, kunomthwalo we-axial emgogodleni, kepha izinsimbi ezisebenzayo zingaphansi kakhulu lapha. Ukugxila kushintshela kubadayisi bethanga nezinqe.
© Makatserchyk - stock.adobe.com
Mhlawumbe lokhu kungukuzivocavoca okuyisisekelo okungu-4 okungancintisana ngandlela thile ne-squat ngokuya ngezinga lokucindezeleka elinikezwe umzimba. Akukona nje kuphela ukulayishwa kwezicubu, kodwa futhi nangomphumela ojwayelekile emzimbeni womuntu, ikakhulukazi, kumvelaphi yawo yama-hormone - ukugcwaliseka kwezinto eziyisisekelo ezisindayo kunomthelela omuhle ekukhiqizeni i-testosterone engapheli ne-hormone yokukhula, yona ezoholela ekwandeni kwezinkomba zamandla nobukhulu bemisipha, ukwanda kwe-libido kanye nomsebenzi wezocansi, kanye nokujwayelekile kohlelo lokuzala.
Amazinga wesikwele esingenalutho
Ngeshwa, isabelomali sikahulumeni wezwe lethu asanele ukuthuthukisa ukuthuthukiswa kwamandla, ngakho-ke sinomfelandawonye owodwa kuphela ogunyazwe ngokusemthethweni yiKomidi LoMbuso Lezemidlalo LaseRussia - iRussia Powerlifting Federation (RFP).
Izinga linikezwa yisamba seminyakazo emithathu (ama-squats, umshini wokucindezela ibhentshi, i-deadlift). Akukho ukusetha okuhlukile kwezikwele. Uma ufuna ukuhlola amandla akho ngempela, ngincoma kakhulu ukuthi ubambe iqhaza emncintiswaneni. Imincintiswano ibanjwa njalo kuyo yonke insimu yeRussian Federation, ikhalenda lemincintiswano nemithethonqubo ingatholakala kuwebhusayithi esemthethweni yomfelandawonye.
Kukhona futhi imifelandawonye engaphezu kweyishumi engekho ngaphansi kukahulumeni esebenza ngokuhweba. Uxhaso olukhulu luqhamuka kubatshalizimali abazimele, ukukhangiswa kwempahla enetimu (ukudla kwezemidlalo, okokugqoka kanye nemishini) nemali yokungena yabahlanganyeli bomncintiswano. Umfelandawonye odume kakhulu okungewona ombuso yi-WPC / AWPC (akukho-doping / doping-controlled). Ngezansi imihlahlandlela yabo yokuvula amandla yamathambo angenalutho ka-2019.
Amazinga we-Bit AWPC-Russia wokufukula amandla ngaphandle kwemishini yamadoda:
| Isigaba sesisindo | Elite | I-MSMK | MC | I-CCM | Ngiyabeka | Isigaba II | Isigaba III | Mina. | UJuni II. |
| 52 | 490 | 432.5 | 377.5 | 340 | 302.5 | 265 | 227.5 | 187.5 | 150 |
| 56 | 532.5 | 470 | 410 | 367.5 | 327.5 | 287.5 | 245 | 205 | 162,5 |
| 60 | 570 | 505 | 440 | 395 | 350 | 307.5 | 262.5 | 220 | 175 |
| 67,5 | 635 | 562.5 | 490 | 440 | 392.5 | 342.5 | 292.5 | 245 | 195 |
| 75 | 692.5 | 612.5 | 532.5 | 480 | 425 | 372.5 | 320 | 265 | 212,5 |
| 82,5 | 737.5 | 652.5 | 567.5 | 510 | 455 | 397.5 | 340 | 285 | 227,5 |
| 90 | 777.5 | 687.5 | 597.5 | 537.5 | 477.5 | 417.5 | 357.5 | 297.5 | 240 |
| 100 | 817.5 | 725 | 630 | 567.5 | 502.5 | 440 | 377.5 | 315 | 252.5 |
| 110 | 852.5 | 752.5 | 655 | 590 | 525 | 457.5 | 392.5 | 327.5 | 262.5 |
| 125 | 890 | 787.5 | 685 | 617.5 | 547.5 | 480 | 410 | 342.5 | 275 |
| 140 | 920 | 812.5 | 707.5 | 635 | 565 | 495 | 425 | 352.5 | 282.5 |
| 140+ | 940 | 832.5 | 725 | 652.5 | 580 | 507.5 | 435 | 362.5 | 290 |
Kwabesifazane:
| Isigaba sesisindo | Elite | I-MSMK | MC | I-CCM | Ngiyabeka | Isigaba II | Isigaba III | Mina. | UJuni II. |
| 44 | 287.5 | 255 | 222.5 | 200 | 177.5 | 155 | 132.5 | 110 | 90 |
| 48 | 317.5 | 282.5 | 245 | 220 | 195 | 172.5 | 147.5 | 122.5 | 97,5 |
| 52 | 345 | 305 | 265 | 240 | 212.5 | 185 | 160 | 132.5 | 107,5 |
| 56 | 372.5 | 327.5 | 285 | 257.5 | 227.5 | 200 | 172.5 | 142.5 | 115 |
| 60 | 395 | 350 | 302.5 | 272.5 | 242.5 | 212.5 | 182.5 | 152.5 | 122.5 |
| 67,5 | 432.5 | 382.5 | 332.5 | 300 | 265 | 232.5 | 200 | 165 | 132.5 |
| 75 | 462.5 | 410 | 355 | 320 | 285 | 250 | 212.5 | 177.5 | 142.5 |
| 82,5 | 487.5 | 432.5 | 375 | 337.5 | 300 | 262.5 | 225 | 187.5 | 150 |
| 90 | 507.5 | 450 | 390 | 352.5 | 312.5 | 272.5 | 235 | 195 | 157,5 |
| 90+ | 520 | 460 | 400 | 360 | 320 | 280 | 240 | 200 | 160 |
Izikwele ze-Crossfit ezine-barbell
Ngezansi kukhona izakhiwo eziningana ezakhiwe abalandeli bokuqeqeshwa okusebenzayo, okuzosiza ukwehlukanisa inqubo yakho yokuqeqesha, kanye nokwenza ngcono ukukhuthazela kwamandla, ukukhuthaza imetabolism nokusebenzisa ama-calories owengeziwe owathola ngesikhathi samaholide kaNcibijane.
| Into enkulu | Yenza ukugijima okungu-800m, ama-squash ayi-10, ama-800m ukugijima, ama-squats angaphambili angama-20, ama-800m agijimayo, ama-squat angama-30 ngaphezulu. |
| Yilwa Nomzimba Ongasekho | Yenza inani eliphakeme lama-burpees, ama-pull-ups, ama-push-up, ama-squats nge-barbell kanye nokuhlala kwabezindaba, umzuzu owodwa wokuzivocavoca ngakunye. Kunemijikelezo emi-3 isiyonke. |
| Ifa kanzima | Yenza ama-barbell squats ama-6, ama-bends ayisishiyagalombili, ama-pull-ups ayi-12, ama-push-up angama-20. Imizuliswano engu-5 kuphela. |
| Ukuzivocavoca ngesidlo sasemini | Yenza imishini yokunyathelisa emile eyi-10, ama-squats angaphezulu ayi-15, imishini engama-20 ye-barbell, ama-squats angaphambili angama-25, ama-barbell joggers, ama-barbell squats angama-35. |
| Umlilo osemgodini | Yenza ama-barbells ayi-10 esifubeni, ama-squash ayi-10, amabhokisi ayi-10 asuka ekuhlaleni okujulile, nama-push-up ayi-8 engalweni ngayinye. Kunemijikelezo emi-3 isiyonke. |
