Ukuziphonsa ebhokisini kungenye yalezo zivivinyo ezihlukile okuthi, ngemuva kokubona lokho, ungasho: nakanjani kusuka kwaCrossFit! Kanye nama-burpees, ukugxuma kwebhokisi kube ngesinye sezivivinyo eziyisisekelo zokuzivocavoca kule ndlela.
Namuhla sizokhuluma ngokuthi siyini lesi silo:
- Kungani zidingeka - yini ezikhulayo?
- Ungagxuma kanjani ebhokisini ngokufanele?
- Futhi ake sihlaziye amaphutha ajwayelekile wabaqalayo.
Ngabe ukweqa okusisekelo kukhula kanjani?
Ukweqa kwebhokisi le-Crossfit ngokuyinhloko kusebenza ukuthuthukisa amandla omlenze wokuqhuma. Ukuzivocavoca umzimba kukhulisa ukukhuthazela komzimba wonke, kuthuthukisa ukusebenzisana kanye nokuguquguquka okuncane, futhi kubuye kube ukwengeza okuhle kakhulu ekuzivocavoca imilenze (ngokwesibonelo, i-classic deadlift ene-barbell). Ndawonye "bashisa" imisipha yomlenze kahle nje - wena Phuma ngikhase ehholo ngikhathele futhi ngijabule. Ngaphezu kwalokho, ukweqa ibhokisi kuqeqesha imisipha ukuba ikwazi ukushesha ngokushesha esikhathini esifushane, ithuthukise ikhono lokuxhuma nesivinini.
Imiphi imisipha esebenzayo
Ngesikhathi ibhokisi ligxuma, cishe yonke imisipha yomzimba ivuliwe. Okubandakanyeka kakhulu emsebenzini:
- Imisipha yethole.
- Ama-biceps we-Hip.
- Izinqe.
- Ama-Quads.
Imisipha yebhande lehlombe, emuva, imisipha yesisu nayo ibamba iqhaza emsebenzini, futhi ukuqina kwamathenda kuyathuthuka.
Ukuzivocavoca okuqhumayo nakho kuhle ukuqinisa isimiso sezinzwa esiyinhloko. Ngokuzifaka ohlelweni lwakho lokuqeqesha, uzobona ukuthuthuka ekukhiqizeni konke ukuqeqeshwa. Isibonelo, ungasebenza isikhathi eside nokuningi ngezisindo ezahlukahlukene, ezizokusiza ukuthi wakhe isisindo ngokuhamba kwesikhathi.
Inqubo yokwenza
Ukugxuma kwebhokisi akunabuhlungu kangako uma kuqhathaniswa nezinye izinhlobo zokugxuma, ngoba ukucindezeleka okuncane emalungeni. Ngakho-ke, zingasetshenziswa ekuqeqesheni kaningi. Kepha! Kukhona ingozi yokulimala ngokubamba uzwane ebhokisini, ngakho-ke udinga ukwenza lo msebenzi ngokuqoqwa okuphelele nokulalelwayo. Ngaphandle kokubonakala kulula, ukwenza ukweqa okuyisisekelo kuzodinga ukugxila ngokweqile kuwe. Ukuvivinya umzimba kunconywa ekuqaleni kokuzivocavoca. Khumbula ukuthi ukunyakaza okungenanjongo kuyindlela eqondile yokulimala. Ngakho-ke, okokuqala qonda ngokucophelela inqubo.
Amajump ayenziwa kusetshenziswa idivaysi eyodwa eyodwa - isisekelo. Usayizi wayo uvame ukuba ngama-50, 60 kanye nama-cm 75. Ukuphakama kwebhokisi kufanele kukhethwe ngokuya ngezinga lakho lokuqeqeshwa. Kuyafaneleka ukuqala kusuka ekuphakameni okuphansi.
Isikhundla sokuqala
Imilenze ihlukaniswe ububanzi benyonga, emuva kuqondile, isifuba siphambili. Ukubheka akubhekisiwe etsheni lomgwaqo, kodwa kancane phezulu. Gcina izicubu zakho zesisu ziqinile ukuze ugweme ukuzungeza umhlane wakho. Ukuze umugqa wejump ubushelelezi, nengcindezi kumajoyini ibe ncane, akufanele usondele kakhulu endaweni yesikhulumi.
© leszekglasner - stock.adobe.com
Ungazingeli njengehhuku - ngokwemvelo ngifuna ukugoba kancane ukuze ngilele phezu kwebhokisi. Lokhu akudingekile!
Ibhokisi gxuma
- Sigoba ukuhlangana kwamadolo, sithathe izandla zethu emuva. Amadolo kufanele angathathi hlangothi. Musa ukugoba ngaphakathi noma ukusakaze ngaphandle. Lokhu kuzophazamisa inqubo futhi kungaholela ekulimaleni.
- Ngokunyakaza okunamandla kwemilenze, sidudula phansi bese siyagxuma. Ngesikhathi esifanayo, senza i-swing ngezandla zethu bese sidonsa amadolo ethu esifubeni.
- Ukufika kufanele kube lula. Kulokhu, isisindo sisatshalaliswa ngokulinganayo ngaphezu konyawo. Ukujula kwesikwati ngesikhathi sokufika ebhokisini kuyafana nasekuqaleni.
- Esisekelweni, senza ukuqondiswa okugcwele kwamalunga edolo nesinqe. Izandla nazo ziyakhululeka.
© leszekglasner - stock.adobe.com
Emuva ebhokisini
Siyagxuma etsheni lomgwaqo. Sihlala ngobumnene emilenzeni egobile kancane. Kusuka kulesi sikhundla, ngaphandle kokuphumula, siphinde sigxume. Lapho weqa ubuya ebhokisini, awudingi ukwenza eminye imizamo - simane sigxume phansi sikhululeke ngokuphelele ngemhlane oqonde kakhulu nasemilenzeni egobile kancane.
Ukunakwa! Kukhona uhlobo lwebhokisi le-crossfit jumping elenziwa ngaphandle kokuma. Okusho ukuthi, ukweqa usuka ebhokisini, futhi njengoba usuvele uphansi, awukwazi ukuphumula isikhathi esingaphezu komzuzwana futhi kufanele uphinde ubuyele ngokushesha ebhokisini. Kulokhu, ukweqa kwenziwa ngokuya ngemithetho efanayo - kuphela ngokuchitshiyelwa kokuthi ikhefu elincane lingenziwa kuphela ngenkathi ngaphezulu kwebhokisi.
Kuyaphawuleka ukuthi inani lamandla akhiqizwayo lizoya ngobude besigaba sokumunca ukushaqeka ngesikhathi sokufika. Lesi sigaba simelela inguquko kusuka ekuzelulekeni kuya ekuvumelaneni nemisipha ekuqaleni komsebenzi wabo wokugxila. Uma sifushane lesi sigaba, uzothola kangcono. Ngamanye amagama, uma ugxuma ngaphandle kokulibala, wonga amandla futhi uzuze ukuqina kokunyakaza okukhulu.
Uma usaqala futhi ungakwazi ukuphinda ugxumele kwi-bollard ngaphandle kokuma phansi, ungazama ukungagxumeli ebhodini, kodwa umane wehle kuyo. Kodwa-ke, kulokhu, amandla okuguquguquka okunwebeka alahlekile, okunciphisa ukusebenza kokuzivocavoca. Ukuziphonsa kubeka ukucindezela okwengeziwe emajoyini, imisipha, imisipha, futhi kukuvumela ukuthi wenze umsebenzi omningi ngesikhathi esincane.
Sibheka inqubo yokwenza ukweqa kwezinyawo ku-CrossFit kuvidiyo - ilula kakhulu futhi icacile:
Inkinga yokuzivocavoca umzimba
Uma usuvele usebenzile ngokwanele inqubo yokugxuma, lapho-ke ungaxaka ukuzivocavoca umzimba ngokwandisa ukuphakama kwebollard. Ukuze wenze lokhu, ungamane ubeke ama-pancake ambalwa ekhabetheni. Ukuze weqe ezindaweni eziphakeme, kuzodingeka ufunde ukudonsa imilenze yakho eduze kwesifuba sakho. Lapho wenza lolu hlobo lokugxuma, uzowela kuma-pancake ngenkathi ucwazimula.
Amathiphu Wabasaqalayo
Jump intambo cishe amasonto amabili ngaphambi kokweqa ibhokisi. Bese uzijwayeza inqubo efanele ebhokisini elincane.
- Qaphela ukubaluleka kokunweba ngokugcwele ukuhlangana kwakho kwe-hip nokufika kahle.
- Lapho ukuphakama kwebhokisi kukhuphuka, uchwepheshe akufanele ahlupheke. Ungagxili etsheni lomgwaqo uma ungaqeqeshiwe kahle.
- Uma uzwa ubuhlungu, ukungezwani ngokweqile emajoyintini, yeka ukwenza ukuzivocavoca umzimba.
Amaphutha ajwayelekile
Manje ake sibheke amaphutha ajwayelekile lapho senza ukweqa kwebhokisi kwabagijimi beCrossFit:
- Isikhundla esingalungile somgogodla. Imvamisa kwenzeka uma ukubuka kungakhonjiswanga phambili phambi kwakho, kepha kuye phansi etsheni lomgwaqo. Ngasikhathi sinye, emuva kuyindilinga, okuholela ekuphazamisekeni kwamasu nokulimala okungenzeka.
- Ukusetshenziswa okungenangqondo kwezandla lapho ugxuma. Izandla zidinga ukwenza ukujija okuqinile nokucacile. Lokhu kuzokuvumela ukuthi wandise amandla akho okugxuma aze afike kuma-40%.
- Ukufika ngokungafanele nokuma kwamadolo kungadala ukulimala eqakaleni nasemadolweni. Kufanele uhlale phansi kancane ngemilenze egobile kancane futhi ukusuka kule ndawo ngokushesha weqe ngokunyakaza okukodwa.
- Ukuphumula ngemuva kokufika phansi kumane kumosha amandla akho ndawo. Lokhu kulandela ukuthi okusele phakathi kokugxuma kufanele kwenziwe esisekelweni.
Uhlelo Lokuqhubekela Phambili
Njengoba kushiwo ngaphambili, ukuzivocavoca kufanele kwenziwe ekuqaleni kokuzivocavoca kwakho ngemuva kokufudumala okuhle noma okubhangqwe nokuvivinya umlenze okuhle.
| 1 Isonto | Intambo elula yokweqa imizuzu engu-7-10 |
| 2 iviki | Amasethi ama-2 ama-reps ama-5 |
| 3 iviki | Amasethi ama-3 we-4 reps |
| 4 iviki | Amasethi ama-4 we-4 reps |
| 5 iviki | Khulisa ukuphakama kwebhokisi namasethi ama-3 we-5 reps |
| Isonto eli-6 | Amasethi ama-4 we-4 reps |
| Isonto eli-7 | Amasethi ama-4 we-3 reps |
| Isonto eli-8 | Khulisa ukuphakama kwebhokisi namasethi ama-3 we-5 reps |
Ukugxuma kwebhokisi kuzongena kahle ohlelweni lwakho lokuqeqesha. Zisebenza kahle nezinye izivivinyo ze-CrossFit ezinjenge-burpees. Futhi khumbula ukunaka ukwelula. Ngokwelula nokufudumeza imisipha yakho, uvimbela ukulimala futhi ukhiqize amandla owadingayo ukuze ugxume.
Uma usithandile isifundo - sabelane ngaso nabangani bakho kumanethiwekhi omphakathi, futhi ubuze imibuzo bese wabelana ngombono wakho kumazwana abekiwe!
