Ukuzivocavoca ngesikebhe

Ukuzivocavoca kwe-Crossfit

15K 2 01.12.2016 (ukubuyekeza kokugcina: 01.07.2019)

Ukuzivocavoca ngesikebhe esesikhohliwe sekuphinde kwathola ukuthandwa phakathi kwabadlali bemikhakha eyahlukahlukene. Ekusebenzeni kwabo, isetshenziswa ngabakhi bomzimba nabathandi beyoga. Ukuzivocavoca kulula kakhulu kumasu futhi akudingi okokusebenza okwengeziwe noma ukuqeqeshwa okukhethekile.

Yimiphi imisipha ehilelekile?

Isikebhe siwukuvivinya okuyingqayizivele okusebenzisa imisipha yakho yangemuva neyesisu ngasikhathi sinye, ngaleyo ndlela isiqinise. Njengoba ukuzivocavoca kungewona amandla, kepha kunalokho kumile, akufanele ulindele ukuthi kuzuze isisindo somzimba noma kushise amanoni. Kepha ngasikhathi sinye, kubaluleke kakhulu futhi ekwakheni umzimba okuhambisanayo. Ngokwenza isikebhe njalo, uzokwazi ukuthuthuka ngokushesha okukhulu kulezo zivivinyo lapho, ngezisindo ezinkulu, ngaphandle kwemisipha eqinisiwe, umongo vele ungekho ndawo.

Cabanga ukuthi yimiphi imisipha namalunga ahilelekile esivivinyweni sesikebhe. Imisipha yokusebenza eyinhloko yile:

• Imisipha emide emuva.
• Imisipha ekhazimulayo.
• Isicubu esiswini esisicaba.

Okucacile kwalokhu kuvivinya umzimba ukuthi umsebenzi wenziwa hhayi kuphela ezingxenyeni ezikha phezulu zemisipha, kodwa nakulezo ezingemuva. Le yimisipha yangaphakathi etholakala ekujuleni komzimba, eduze komgogodla. Ngenxa yale misipha, umuntu ugcina isikhundla sakhe siqondile lapho ehamba futhi enokuma okulungile lapho ehamba. Ekuqeqeshweni okujwayelekile kwamandla, imisipha yangaphakathi inzima kakhulu ukusebenza. Ukuzivocavoca isikebhe sikulungele lesi sihlahla.

Inzuzo ukuthi ngesikhathi sokusebenza kwesikebhe, amalunga awatholi nhlobo umthwalo... Isikhundla esiphindaphindayo size siwushaye indiva umthwalo osindayo, kuwo womabili amalunga nasemgogodleni. Ngakho-ke, isikebhe singenziwa ngisho nakubantu abanezifo ezinzima emuva. Kodwa ngaphambi kokuqeqeshwa, kusengcono ukuthi uqale ubonane nodokotela wakho.

Amasu kanye umehluko wemisindo nemiqondo yamagama wokwenza

Ngaphambi kokuqala ukuzivocavoca umzimba, sincoma ukuthi uzijwayeze inqubo yokwenza kahle ukwahlukahluka kokuzivocavoca ngesikebhe, futhi ufunde amaphuzu ambalwa abalulekile wokuzivocavoca okuthe xaxa.

Isikebhe esijwayelekile

Sikweluleka ukuthi uqale ukuqeqeshwa ngendlela yakudala yesikebhe ngamasethi amathathu amasekhondi ayi-8-10, futhi ngemuva kokuqonda inqubo yokuzivocavoca nokuphefumula okufanele, kwandisa ijubane lakho.

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1. Isikhundla sokuqala - ilele ngomhlane.
2. Imilenze ihlanganiswa ngokuqinile ukuze izinzwane nezithende zithintane.
3. Izingalo ziqonde futhi zicindezelwe ngokuqinile emzimbeni.
4. Siqala ukuphefumula okuvuthayo: ekuphefumuleni, isisu siyadonswa, kuthi lapho sikhipha umoya, siphume siye phambili.
5. Manje siphakamisa imilenze yethu cishe ngama-40-50 cm.
6. Umhlane, izingalo nekhanda kukhuliswe kubude obufanayo.
7. Izinqe nendawo ye-sacrum zisebenza njengokwesekwa.
8. Kulesi sikhundla, sibamba umoya wethu imizuzwana engu-8-10.
9. Exhale kancane bese ubuyela endaweni yokuqala.

Okubalulekile! Ngesikhathi sokuzivocavoca, ikhanda liqondiswa ngqo phambili. Ukungezwani okukhulu kuzwakala emisipheni yangemuva nasesiswini.

Buyisela emuva isikebhe

Le nguqulo yokuzivocavoca ngesikebhe izosiza ukunciphisa ukuzungeza okhalweni nokhalweni, kanye nokuqinisa emuva kwe-vertebral. Ukuvivinya umzimba njalo kuzoholela empilweni engcono kakhulu, emandleni nasekuphakameni kwemizwa ngemuva kokuzivocavoca. Sincoma ukuqala ngamasethi ama-4 wemizuzwana eyi-10.

1. Isikhundla sokuqala - ilele esiswini sakho.
2. Izingalo zelulwa ziye phambili. Izintende zikhomba phansi.
3. Imilenze iqonde, amasokisi enwetshiwe.
4. Ngesikhathi esifanayo, senza ukunyakaza okulandelayo: phakamisa umzimba ophezulu nemilenze ekuphakameni okunethezeka kakhulu.
5. Isekelwa indawo yokhalo nesisu.
6. Sibamba umoya wethu imizuzwana eyi-10 bese siqala ukwelula umzimba kusuka ezintendeni kuya ezinyaweni ngezindlela ezihlukile.
7. Khipha kancane kancane bese wehlela endaweni yokuqala.

Okubalulekile! Ikhanda liqondiswe phambili, iso liqondiswe ngqo. Akunasimo lapho kufanele uphendulele ikhanda lakho ezinhlangothini ezihlukile. Lokhu kungaholela ekulimaleni - ukufuduswa kwe-vertebra yomlomo wesibeletho.

Ama-nuances abalulekile

Ukuthola umphumela omkhulu wokulapha ngesikhathi kwenziwa isikebhe, sincoma ukuthi ucabangele ama-nuances alandelayo:

• Isikebhe singajwayeza imizuzu eyi-10 ngosuku, ekuseni nasebusuku. Ukuzivocavoca ekuseni kuzokusiza uqinise futhi unike amandla usuku lonke. Isikebhe sakusihlwa ngemuva kosuku olunzima sizosiza ukukhulula umqolo okhathele futhi uphumule.
• Kungcono ukuzivocavoca esiswini esingenalutho noma amahora angu-2-3 ngemuva kokudla kokugcina. Amanzi okuphuza amukelekile.
• Konke ukunyakaza ngesikhathi sokuqeqeshwa kwenziwa ngokushelela nangokuhamba kancane. Esigabeni esingesihle, ukungqubuzana nokuphonsa izitho zomzimba akwamukelekile.
• Ukuphefumula ngendlela efanele ngesikhathi sokuvivinya umzimba kuzoqinisekisa ukwehla kwesisindo esheshayo.
• Ekupheleni kwamakilasi, udinga ukukhulula umhlane wakho. Lokhu kungenziwa kusetshenziswa ukugoqa kokuma okuqondile.

Ukuthuthukisa umphumela emzimbeni womuntu

Isikebhe siwukuzivocavoca kwendawo yonke kuwo wonke umuntu oletha izinzuzo eziningi. Inokuqina okujwayelekile nokuthuthukisa impilo. Ngaphezu kwalokho, ayinayo imikhawulo kwezempilo nobudala. Naka umphumela othize lo msebenzi onawo ezindaweni ezahlukahlukene zomzimba.

• Ukuqinisa imisipha yesisu: kwenza isisu sibe isicaba futhi sihle.
• Ukuqinisa imisipha yangemuva. Lo msebenzi ulusizo ikakhulukazi kwabesifazane abanamabele amakhulu. Ngokukhula, umhlane ungazingelwa ngaphansi kwesisindo. Lokhu kungagwenywa ngokwenza isikebhe njalo.
• Ukubekwa kweringi yenkaba. Ukuphakamisa izinsimbi, ukuwa, ukunyakaza okungazelelwe kungaholela ekuphazanyisweni emzimbeni wokuxhumeka kwe-neuro-reflex phakathi kwezitho zangaphakathi ezahlukahlukene. Lokhu kungaba imbangela yokukhuluphala endaweni okhalweni, ukuqwasha, ukungasebenzi kahle kwenhliziyo kanye nomgudu wamathumbu, ukuphazamiseka kwezitho zangasese. Isikebhe siletha indandatho yenkaba endaweni yayo ejwayelekile.
• Ukwakhiwa kwe-corset enamandla yemisipha nokuma okuhle.
• Ukukhuthazwa kwegazi.

Umsebenzi omkhulu wokuzivocavoca ngesikebhe ukwakha isibalo esihle futhi ujwayeze ukusebenza kwezinye izinhlelo zomzimba womuntu. Umkhuba oqhubekayo wezinhlobonhlobo zesikebhe uholela ekunyamalaleni kwamafolda ezinhlangothini, ukwehla kwevolumu yezinqulu kanye nesinqe, ukuqondisa emuva, ukuqondisa amahlombe nokuthola ukuma kwasebukhosini. Kunconywa ikakhulukazi kubantu abanokuphila kokuhlala phansi.

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