Ukuthatha i-barbell esifubeni endaweni yokuhlala kungukuzivocavoca kwendawo yonke lapho cishe yonke imisipha ibandakanyeka khona. Impilo yesibili kulokuzivocavoca iphefumulelwe umkhuba odumile onjengeCrossFit. Ku-crossfit, isetshenziswa ngesisindo esiphansi senani elikhulu labaphindayo futhi ngesisindo esikhulu samakheshi ayi-1-3.
Iningi lomthwalo litholwa yi-glutes, hamstrings kanye ne-quadriceps. I-loin, kanye nalokhu okungenhla, kudlala indima ebalulekile kulo msebenzi.
Ukuzivocavoca kungahlukaniswa njenge-speed-power, technical. Le ndlela idinga ukunakwa okuningi. Ekuqaleni, qaphela ukubeka indlela enekhono yokwenza. Hlukanisa lo msebenzi ube yizinto ezisizayo. Ukugxuma kwenziwa kangcono ngokugijima, futhi ekugcineni kwe-rep ngayinye, zama ukubhampa kancane. Inqubo yokuzilungisa kufanele yenziwe ngokuzivocavoca okudala njengokuphusha, ukudonsa nokuhlwitha. Ukuze uqedele lo msebenzi ngempumelelo, kufanele ucobeke nge-barbell esifubeni sakho. Kukhona ifomula abagijimi abaningi abanamathela kuyo, isisindo ongahlala ngaso ngaphambili izikhathi ezintathu, kungenzeka ukuthatha isifuba ne-Push.
Ukufa kusiza ukusheshisa i-barbell. Ngokusebenzisa le nhlangano ngokwengeziwe, ngeke ube nezinkinga lapho wenza i-barbell ehleli esifubeni. Kulolu hlobo lomthwalo, njengokuthatha i-barbell esifubeni, okuningi kuncike ekuxhumaneni. Thatha isikhathi sokuzifudumeza. Fudumeza izindololwane zakho, amadolo nomhlane ongezansi. Impumelelo yoqeqesho ixhomeke ekulungisweni kwesistimu yezinzwa emaphakathi nasesimisweni semisipha somsebenzi.
Indlela yokuzivocavoca umzimba
Masiqhubekele esifundweni ngesinyathelo ngesinyathelo sokwenza inqubo yokuphakamisa i-barbell esifubeni ku-sed. Ukuzivocavoca kunzima futhi kuyadabukisa, ngakho-ke sikufunda ngokucophelela!
Isikhundla sokuqala
Isikhundla sokuqala kanje:
- Izinyawo zihlukaniswe ububanzi behlombe, zehlise kancane, zibheke phambi kwethu, welule izandla zethu ebha.
- Isinqe sigoqiwe, izingalo ziqondile, amadolo abheke ezinhlangothini, unyawo lubekwe ohlangothini lwamadolo, ihlombe limboza amadolo ne-barbell. Siqala ukubukela phansi ezingeni eliphakathi kwethanga.
- Kulesi sivivinyo sigcina izandla zethu zikhululekile ngangokunokwenzeka. Uma kunesidingo, sisebenzisa imichilo ukwehlisa umthwalo ezingalweni zangaphambili.
Lapho senza ukuthatha esifubeni ngwevu, sibamba ibha sisondele kithi ngangokunokwenzeka, hhayi thina uqobo esikufinyelele. Ekusebenzeni kokuqala, sikhetha isisindo esilinganiselwe kubha bese sikhulisa kancane kancane umthwalo. Ochwepheshe abaningi batusa ukuqeqeshwa ukuguquguquka, ukunweba. Ngemisipha eqinile nemisipha, ukuvivinya umzimba kuzoba nzima ukubekezelela.
Gxila ekusheshiseni okuhamba kancane nokudonsa okucijile ngaphansi kwe-barbell. Kuyadingeka ukonga amandla ukuze uvuke esihlalweni, ngaphandle kokunika wonke amandla okusheshisa. Okuthiwa "isikhungo esifile" ozohlangana naso lapho wenza umdlalo kufanele kusetshenzwe kaninginingi, ngenkuthalo ngesisindo esiphansi.
Iphutha labaningi ukudedela i-barbell ngesikhathi indiza. Kumele ulawule zonke izigaba ngesikhathi sokubulawa, akuyona i-barbell ekulawulayo, kepha uyayilawula.
4 izigaba zokuthatha esifubeni
Ake sihlukanise i-barbell ephakamisa izigaba ezine, sisuka kokuphambene.
Isigaba 1, ibha isesifubeni sakho. Siyaqinisekisa ukuthi ibha ayikuminyanisi, senza izigaxa ngokulingisa isikwele. Ku-squat, sishiya i-pelvis emuva, amadolo aya ezinhlangothini. Ezingeni eliphansi kakhulu, ikhefu elinokuzanyazanyiswa okuncane kungenzeka, izindololwane zisezinhlangothini, namahlombe aphakanyisiwe.
Isigaba 2, broach. Wehlisa i-barbell ezandleni eziqondile, qondanisa phezulu futhi kusuka kulesi sikhundla senze i-broach up (ngezandla zethu hhayi ngomhlane). Izindololwane ziya phezulu, i-barbell ngalesi sikhathi icindezelwe ngokuqinile emzimbeni. Ukufinyelela esifubeni, senza i-twist ngezindololwane zethu, sifeza lokho ekugcineni indawo ibha isemahlombe. Isikhumba sidonswa njalo emuva. Manje kungenzeka ukuxhuma isigaba sokuqala nesesibili.
Isigaba 3, ukuqhumisa. Siqhubekela endaweni yengxenye yokuqala yokuqhuma, sihambisa umzimba phambili kancane, ngaleyo ndlela sifinyelele ukuthambekela, ibha isezingeni lamadolo, siyazihlola, ihlombe kufanele limboze amadolo, sandise amadolo ethu ezinhlangothini, futhi sithathe isinqe emuva. Ukusuka kulesi sikhundla, siziqondisa futhi sixhume isigaba sokuqala nesesibili.
Esigabeni 4, kungcono ukubeka isisindo kubha. Isikhundla sokuqala, izinyawo zihlukaniswe ububanzi emahlombe, zahlulwa phansi, zaqondisa umhlane wakho, zathatha i-barbell ngokubamba, amadolo akho abheka ezinhlangothini, aqiniswa, wavuka ngobumnene ngaphandle kokudlikiza kuze kube umzuzu wokuqhuma. Esigabeni sesine, sizijwayeza ukuma. Manje sixhuma zonke izigaba ngokunyakaza okukodwa. Uma kungekho mqeqeshi noma umuntu oseduze ongakhomba amaphutha avela ngaphandle, sibheka esibukweni bese sizihlola emaphuzwini abalulekile akhonjiswe ngenhla.
Esitokisini
Ukuthatha i-barbell esifubeni kungukuzivocavoca okuhle kakhulu, ukuqeqesha wonke amaqembu emisipha emikhulu, ukuthuthukisa amandla, ubuchule. Uma zonke izimo zihlangatshezwa, umphumela uzoba njalo. Vele kukhona ukuphikisana, mhlawumbe unokulimala emuva, futhi lolu hlobo lomthwalo we-axial ngeke lukufanele. Lokhu kuvivinya kuzokuphoqa ukuthi ubheke ukusebenza kwemisipha namakhono omzimba wethu kusuka kolunye uhlangothi.
Ukuthatha i-barbell esifubeni endaweni yokuhlala kuvula amandla amasha omzimba womuntu. Uma ungakawuzami umthwalo onjalo okwamanje, joyina izinkulungwane ezikutholile. Hlukanisa ukuqeqeshwa kwakho futhi ungazithola.
Impumelelo ekuqeqeshweni kwakho! Ungesabi ukufunda izinto ezintsha! Kepha khumbula ukuthi konke okusha sekukhohliwe kahle kudala. Uyithandile le nto? Yabelana nabangani bakho kumanethiwekhi omphakathi. Imibuzo esele - wamukelekile ekuphawuleni
