Ukuzivocavoca kwe-Crossfit
I-7K 0 31.12.2016 (igcine ukubuyekezwa: 01.07.2019)
Ukuphonsa ibhola phansi (iSlamball) kuwumsebenzi osebenzayo onamandla amakhulu nomzimba wonke futhi onemvelo yokuqhuma. Njengomthetho, isetshenziswa njengengxenye yezakhiwo ukwandisa umfutho wokuzivocavoca, kanye nengcindezi eyengeziwe emilenzeni, ama-extensors omgogodla nemisipha yebhande lehlombe. Ukuzivocavoca nakho kwenziwa lula ukuthi akudingi okokusebenza okwengeziwe, ngaphandle kwe-fitball kanye nefulethi eliyisicaba.
Ukuzivocavoca kwenziwa ngesisindo esincane, ngakho-ke ayikho ingozi yokulimala. Kodwa-ke, ungakunaki ukufudumala, sondela ekusebenzeni kokuphonsa ibhola phansi sekufudumele vele. Naka ngokukhethekile ukufudumala komhlane ongezansi, yenza amasethi amaningana we-hyperextensions ngaphambi kokuphonsa. Yize ukunyakaza kulula ngokwanele, kusaqhuma, ngakho-ke ngale ndlela unciphisa ubungozi bokulimala cishe kucishe kube zero.
Namuhla sizobheka lezi zinto ezilandelayo eziphathelene nalolu hlelo:
- Kungani kufanele ulahle ibhola phansi;
- Indlela efanele yokuzivocavoca;
- Izakhiwo zeCrossfit eziqukethe ukuzivocavoca umzimba.
Kungani udinga ukuphonsa ibhola phansi?
Lokhu kuvivinya kunomthelela ekuthuthukiseni amandla okuqhuma cishe kuwo wonke amaqembu emisipha emikhulu emzimbeni wethu, futhi kuthuthukisa umuzwa wokulinganisela nokuxhumana kahle. Ngaphezu kwalokho, ngokwenza lokhu, sithola umthwalo ohloniphekile we-aerobic bese siqeqesha umsipha omkhulu womzimba wethu - inhliziyo.
Kwabasubathi abasafufusa, ingasetshenziswa njengenye indlela yebha yokugudluza noma ama-thrusters, umthwalo ungowohlobo olufanayo, ngenkathi ngobuchwepheshe ukuphonsa ibhola kulula kakhulu futhi akudingi "ukucijwa" okude.
Ikhadi lecilongo lalo msebenzi ukufaka isigqi sokuzivocavoca nokukhulisa ukushuba.
I-quadriceps, i-glutes, i-extensors yomgogodla, ne-deltoids iyabandakanyeka, kepha ukucindezela kwalokhu kuvivinya akwanele ukuthola ubukhulu bemisipha kula maqembu. Kodwa ngosizo lwayo ungakwazi "ukusheshisa" ukuzivocavoca umzimba kahle futhi uphoqe uhlelo lwakho lwe-cardiovascular ukuthi lusebenze kahle, lushise ama-calories amaningi noma uhlukanise inqubo yakho yokuqeqesha kancane.
Indlela yokuphonsa ibhola phansi
Khetha i-fitball ongayibamba kalula ezandleni zakho. Kunconywa ukuqala ngesisindo esiphansi kakhulu bese usebenzisa amabhola asindayo ngokuhamba kwesikhathi. Uma ungakuthandi ukubamba ibhola ezandleni zakho, sebenzisa ushoki, lokhu kuzokhulisa amandla wokubamba ngentende yakho evulekile.
- Thatha indawo yokuqala: imilenze ibanzi kancanyana kunamahlombe, izinzwane ziphendukezelwe ezinhlangothini, emuva kuqondile, ukubuka kubhekiswe phambili. Ibhola kufanele libe phansi, kancane phambi kwakho. Uncike phambili kancane, hlala phansi ubambe ibhola uqinise ngezandla zombili.
- Khuphula ibhola liye ezingeni lesifuba, ugobise izingalo zakho futhi ufake ama-deltoid, bese ulikhama ngokushesha phezu kwekhanda lakho. Sizilungisa kulesi sikhundla umzuzwana, sibambe ibhola ezandleni ezeluliwe.
- Kusukela kulesi sikhundla, siqala ukuphonsa ibhola phansi. Sikhothana ngokucijile ngobubanzi obugcwele futhi ngamandla siphonsa ibhola phansi, sehlise izingalo zethu phansi bese sigobisa izindololwane kancane. Isinqe kufanele sidonswe emuva kancane, futhi amadolo akufanele adlule ulayini wezinzwane. Ngenxa yokufakwa ngasikhathi sinye kwemilenze namahlombe emsebenzini, ukunyakaza kuyaqhuma futhi kuyashesha.
- Uma usebenzisa ibhola elikhanyayo, yibambe ngezandla zombili ngokushesha nje lapho iqhuma phansi, bese uyiphakamisela ngokushesha esifubeni sakho bese uyikhama. Uma ibhola lisinda ngokwanele, phinda konke ukunyakaza usuka endaweni yokuqala.
Buka ividiyo emfushane ngenqubo efanele yokwenza lo msebenzi:
Izakhiwo zeCrossfit
Ngezansi kunezakhiwo eziningi eziqukethe ukuphonsa ibhola phansi. Lezi zinkimbinkimbi zilungele bobabili abaqalayo nabasubathi abanesipiliyoni, zonke zilula ngokwamasu afanele, kepha zizokwenza ulime kahle ejimini bese ushiya ukuzivocavoca usesimweni sikalamula ocindezelweyo.
Lapha ikakhulu siqeqesha ukukhuthazela okujwayelekile komzimba, izinga lokushaya kwenhliziyo lenyuka kakhulu, futhi kunomthwalo omuhle we-cardio. Ngakho-ke phansi nge-cardio efiphele ezincwadini zokunyathela noma emabhayisikili amile, yenza izakhiwo ezifanayo, futhi ngeke uqaphele ukuthi inqubo yokuqeqesha izoba mnandi kanjani futhi ihluke kakhulu.
| Anastasia | Yenza ama-burpees angama-20, ama-20 afaka ibhola phansi, ama-20 agxume esisekelweni. Imizuliswano engu-5 kuphela. |
| U-Alisa | Gijimisa ama-500 m, amabhokisi angama-21, amabhola angama-21 aphonsela phansi, ama-pull-up ayi-12. Imizuliswano engu-7 kuphela. |
| UDina | Yenza ukuphakama okungu-7 kwezinyawo kubha kanye nokuphonsa okungu-14 kwebhola phansi. Imizuliswano eyi-10 kuphela. |
| I-Nightster | Okomzuzu, vivinya umzimba ngamunye ngokulandelana: uphonsa ibhola phansi, ugxumele etsheni lomgwaqo bese ushwiba ikettlebell ngezandla zombili. Bese kuthi ukuphumula umzuzu owodwa. Imizuliswano engu-5 kuphela. |
| Kuqhamukile | Yenza ukushwiba kwe-kettlebell okungu-22 ngezandla zombili, ukweqa okungama-22 etsheni lomgwaqo, umjaho wama-400 m, ama-burpees angama-22 nokuphonsa ibhola okungama-22 phansi. Imizuliswano engu-5 kuphela. |
