Ukugwedla

Ukuzivocavoca kwe-Crossfit

18K 1 07.12.2016 (kugcine ukubuyekezwa: 18.05.2019)

Ukugwedla ukuzivocavoca okusebenzayo futhi okuthandwayo. Umshini wokugwedla usetshenziselwa ukulingisa umsebenzi womgwedli esikebheni, kodwa ejimini kuphela. Ngasikhathi sinye, umthwalo ophakeme wenhliziyo usemzimbeni - akuyona into yokuthi ukugwedla kufakwe eqenjini lezinto ezibizwa ngokuthi yi-cardio exercises. Namuhla sizokutshela ukuthi yimiphi imisipha ebandakanyekayo ekugwedleni, ngobungozi kanye nezinzuzo zokugwedla, futhi sizokutshela futhi ngokuningiliziwe ukuthi ungazivocavoca kanjani kahle emshinini wokugwedla.

Yimiphi imisipha esebenzayo?

Ukugwedla emshinini wokugwedla kungokwemvelo yonke, okungukuthi, kufanelekile kubantu abanokuqeqeshwa okuhlukile kwezemidlalo nemikhakha ehlukene.

Ngokuyinhloko, imisebenzi enjalo ikhonjiswa kubantu abakhubazekile kwezokwelapha kwezemidlalo, kanye nalabo abakhuluphele kakhulu. Isikhundla esihleliwe ngesikhathi sokuqeqeshwa siqinisekisa ukuphepha kwamalunga edolo nethanga lapho umgijimi esinda.

Lapho le ndlela yenziwa ngokunembile, umshini wokugwedla upompa la maqembu emisipha alandelayo emzimbeni wonke:

• izingalo: izihlakala zezandla nezimo eziguquguqukayo, ama-triceps, ama-biceps;
• amahlombe: izinyanda zangaphambili nezangemuva zama-delta;
• emuva: amakholomu we-vertebral, i-trapezius muscle, i-latissimus dorsi;
• imilenze nezinqe: imisipha, i-gluteus maximus, ama-quads;
• i-abs: imisipha ye-oblique yangaphakathi nangaphandle.

Umthwalo owengeziwe uwela esicutshini se-pectoral.

Impahla eyinhloko yokugwedla ngomshini wokugwedla umsebenzi owenziwa ngasikhathi sinye wenqwaba yemisipha ehlukene emzimbeni. Umsebenzi omkhulu womzimba ukhulisa inani lokushaya kwenhliziyo, okudala umphumela ongenakuqhathaniswa we-cardio ngesikhathi sokuqeqeshwa.

Amasu okwenza izivivinyo kumshini wokugwedla

Inqubo yokuzivocavoca yomshini wokugwedla ngokungacabangi kufanele iqinisekise umsebenzi osebenzayo womzimba ophezulu nangaphansi. Isibonelo, lapho ugijima noma ugibela ibhayisikili elimile, umsebenzi omningi uhilela umzimba ongezansi kuphela. Futhi lapho uqeqeshwa emshinini wokugwedla, cishe wonke umzimba uyasebenza.

Lo myalo wezinyathelo ezi-4 uzokukhombisa ukuthi ukugwedla kahle kanjani:

Isigaba sokutakula

Kulesi sigaba sokuzivocavoca, umzimba wonke womsubathi ulwela ukuya phambili, ushibilika ubheke emilenzeni. Umzimba wonke kufanele ukhululeke futhi nezicubu zingasindi. Lo mbuso uvumela isimulator ukuthi ilethe umzimba kalula endaweni elandelayo: amadolo agobile nezingalo ziqonde.

Ukuqhubekela esigabeni sokubamba, isidumbu kufanele sizilungiselele. Umzimba uncika phambili kancane "ihora elilodwa". I-engeli enyakazayo akufanele ibe ngaphezu kwama-degree angama-30. Manje umzimba usushubile, nokunyakaza kuqhamuka enqulwini. Izinyawo ziphumula ngokuqinile ngokumelene ne-simulator, ngokulinganayo ukusabalalisa umthwalo. Amathanga aphezulu axhumana nomzimba.

Thwebula

Ukwenziwa ngqo kwalesi sigaba kuhlobene ngqo nokukhiqiza kwalo lonke uvivinyo. Ngakho-ke, kubalulekile ukuhlola izikhundla zomzimba wakho futhi:

• izingalo ziqonde;
• amahlombe aqondiswa futhi asemugqeni ofanayo oqondile nokhalo;
• ikhanda liqondiswe phambili ngqo;
• cishe sonke isisindo somzimba sidluliselwa ezinyaweni (kufanele kube nokuzwa kokuntanta ngaphezulu kwesihlalo).

Ngomzuzwana wokuthwebula, ukuzwa okulandelayo kufanele kubonwe:

• ingxenye engezansi yomzimba, njengokungathi inanyathiselwe kwisibambo se-simulator;
• ngemuva kokuthi "jika nesigwedlo" ukuphikiswa kwesibambo sesigwedlo kuzwakala ngesikhathi sokwehla kwaso;
• imisipha yangemuva nemisipha ye-trapezius iyasebenza.

Ukuphefumula kuhlanganiswe nesigqi sokugwedla. Kunconywa ukuthatha umoya owodwa ngokugwedla okukodwa kwephedi. Khipha kancane kancane isikhathi esisele sokuvivinya umzimba. Ngesikhathi sokugwedla okusebenzayo, ungadonsa futhi ukhiphe umoya ngesikhathi sesigaba sokubuyiselwa. Kubalulekile ukuthola isigqi esifanele sokuphefumula komdlali othile.

Ukuphusha isikebhe

Qala:

1. Esimweni sokuqala, izinyawo zisaphumule kwi-simulator, futhi izingalo ziqondiswa. Okulandelayo, ama-quadriceps axhunyiwe, ngosizo lwawo okumele ususe ngamandla kusuka epulatifomu.
2. Izintambo manje sezibandakanyekile. Ku-1/3 wesifo sohlangothi, okwamanje isibambo siseduze kwamadolo, umzimba uphenduka cishe ngehora le-11.
3. Lapho uqeda le ngxenye yokuzivocavoca, kubalulekile ukukhumbula ukuthi ekugwedleni kubalulekile hhayi ukudonsa, kodwa ukududula. Amandla we-push abeka ijubane kuyo yonke inqubo yokuzivocavoca.

Iyaphela:

1. Manje izindololwane zigobile, futhi ama-biceps, imisipha ye-brachioradial ne-deltoid yangemuva ixhunywe ukusebenza. Izindololwane zidonselwa emzimbeni ezingeni lezimbambo ezingezansi. Ngasikhathi sinye, kubalulekile ukuthi ungagobisi izihlakala ukuze ungabeki ingcindezi engadingekile emajoyintini.
2. Amandla okucindezela atholakala ngokubandakanya ngenkuthalo amahlombe emsebenzini. Zihoxisiwe ngobumnene ngaphandle kokuphakamisa.
3. Yonke imisipha emzimbeni ivuselelwa ngendlela enyukayo - isuka ekubeni ntekenteke iye ekubeni namandla. Lokhu kuqinisekisa amandla amakhulu. Okokuqala, i-quadriceps nemisipha ye-gluteal ifakiwe, bese kuthi emuva okuphansi, bese ekugcineni ama-biceps, i-trapezium, i-brachioradialis, i-posterior deltoid, i-lateral, imisipha ye-rhomboid.

Ukuphela kwesifo sohlangothi

Isigaba sokugcina siqala lapho amalunga edolo enwetshiwe ngokuphelele. Manje udinga ukuhlola ngokomqondo isikhundla somzimba futhi:

• ukudonsa kumisiwe;
• izingalo ziqondile, futhi isibambo sesigwedlo sise-plexus yelanga;
• isiqu - ngokuthambekela "kwehora le-11";
• imisipha yengaphakathi ekuqineni;
• intamo namahlombe kukhululekile;
• ukubheka okuqondile;
• izindololwane zehliswa futhi zibekwe emuva;
• izihlakala ziqonde futhi zikhululekile;
• isifuba siphakamiswe kancane.

Izimiso ezimbili ezibaluleke kakhulu zokugwedla kahle emshinini:

1. Isilinganiso sokuhamba nokuphumula kufanele silingane no-1: 2. Kungcono ukumelana nesigaba sokutakula futhi ungasheshi ukudlulela kokulandelayo. Abasubathi bavame ukungawunaki lo mthetho. Akunasidingo sokujaha!
2. Isibambo sesibambo sithambile futhi siyaguquguquka. Awudingi ukusikhama isandla sakho kanzima ukuze ubambe; vele usibambe ngeminwe yakho.

Ividiyo yamasu okugwedla umshini wokugwedla, inguqulo emfushane enencazelo ecacile:

Ividiyo enemininingwane ngokuzivocavoca okulungile emshinini wokugwedla wabaqalayo:

Inzuzo nokulimala

Abaningi bakhathazekile ngalo mbuzo - ingabe kukhona inzuzo noma ukulimala ngokuvivinya umzimba emshinini wokugwedla? Ukuziqeqesha emshinini wokugwedla ngenqubo engenakusoleka kwenza wonke amaqembu amakhulu emisipha yomzimba asebenze kanzima. Ngakho-ke, inikeza umthwalo omkhulu we-cardio emzimbeni. Ngaphezu kwalokhu, ukuzivocavoca okunjalo “kokugwedla” kuzoshukumisa izinqubo ezithandekayo zomzimba womdlali:

• ukuqinisa izinhlelo zenhliziyo nemithambo yegazi;
• ukuthuthukiswa kohlelo lokuphefumula ;;
• ukwenza ngcono i-corset yemisipha;
• ukwandisa ukukhuthazela komzimba;
• ukuvimbela izifo zohlelo lwe-musculoskeletal kanye nomgogodla;
• ukwandisa amandla emisipha ethintekayo;
• ukushesha komzimba;
• ukwanda kokuguquguquka kanye nokuhamba ngokuhlanganyela.

Kulabo abalangazelela ukwenza umzimba ube mncane, umshini wokugwedla uzoba umsizi omuhle kakhulu. Ngemizuzu engama-40-60 yokuqeqeshwa okusebenzayo, ungachitha cishe u-800-1000 kcal. Lesi yisibalo esiphakeme ngokuqhathaniswa nesibonelo, ibhayisikili lokuzivocavoca kanye nomshini wokunyathelisa. Inqubo yokuphefumula kanye nokusebenza okusebenzayo kohlelo lwezinhliziyo kunomthelela ekuqaleni kwenqubo yokushisa amadiphozithi amafutha.

Abanye abagijimi abanokulimala noma ubuhlungu kufanele babonane nodokotela ngaphambi kokuzivocavoca. Ukugwedla kwisimulator kuphikisiwe nge:

• umfutho wegazi ophakeme;
• ukutheleleka noma ukubanda kwegciwane;
• izifo zenhliziyo noma imithambo yegazi;
• izifo zomgogodla.

Uma unemibuzo mayelana nokusebenzisa umshini wokugwedla, wamukelekile emazwaneni. Uthandile? Repost!

Bukela ividiyo: පසගය වභග රචන හ වයහගත පරශන වවරණය - 15 (Agasti 2025).