Ukuzivocavoca kwe-Crossfit
11K 0 13.11.2016 (ukubuyekezwa kokugcina: 05.05.2019)
Umshini wokucindezela i-push barbell ungenye yezindlela zokuzivocavoca ezithandwa kakhulu ze-crossfit. Futhi lokhu akuyona into engaqondakali, ngoba kungenye yezivivinyo eziyisisekelo zokuphakamisa izinsimbi ezisebenza ngamaqembu amakhulu emisipha. Iphinde ithuthukise ukusebenzisana nokuvumelana nezimo. IShvung Bench Press izongena kahle ezinhlelweni zakho zokuqeqeshwa.
Namuhla sizoxoxa ngamaphuzu alandelayo:
- Yimaphi amaqembu emisipha umshini wokucindezela owenzayo?
- Inqubo yokwenza ngemiyalo enemininingwane yesithombe nevidiyo.
- Amaphutha ajwayelekile wabadlali be-crossfit.
- Izincomo zephesenti lesisindo nenani lezindlela.
Yimiphi imisipha esebenzayo?
Ngokukhishwa okulungile kobuchwepheshe be-push nge-barbell, kusebenza lonke iqembu lemisipha - kusuka emilenzeni kuye emahlombe. Ake sihlole ukuthi yimiphi imisipha esebenza ngokuzikhandla kuleli cala, futhi yimiphi imisipha lolu hlelo olulungele kakhulu?
Amaqembu emisipha aphezulu
Ake siqale sihlolisise imisipha engenhla esebenza nge-shvung press press. Njengoba ukwazi ukubona kumdwebo, lokhu yilokhu:
- UDeltas (ngaphambili naphakathi);
- Imisipha ye-Pectoral;
- Ama-triceps
- Emuva emuva.
I-delta yangaphambili nama-triceps enza umsebenzi omningi - umthwalo oyinhloko esivivinyweni uwa phezu kwabo.
Amaqembu emisipha engezansi
Phakathi kwamaqembu emisipha aphansi abamba iqhaza emsebenzini, okulandelayo kungahlukaniswa:
- Ngaphambili nangemuva kwethanga;
- Izinqe;
- Caviar;
- Encane ngemuva.
Lapho usheshisa ibha uye phezulu, nalapho uyisa kuma-deltas, cishe yonke imisipha yomlenze iyasebenza.
Uma sifingqa lo mbuzo, imiphi imisipha esebenza ngesikhathi se-shvung yabezindaba, lapho-ke ama-deltas, ama-triceps, ngaphambili nangemuva kwethanga, amathole nezinqe zithola umthwalo okhiye.
Indlela yokuzivocavoca umzimba
Siphendukela engxenyeni ebaluleke kakhulu ye-athikili - inqubo yokwenza ukuzivocavoca kwe-push press. Sizohlaziya zonke izigaba zokubulawa, kanye namaphutha ajwayelekile wabasubathi be-novice.
Isikhundla sokuqala
Isimo sokuqala somshini we-barbell simi ngale ndlela elandelayo (bona isikhundla 1):
- Imilenze ibanzi kancane kunamahlombe;
- Ingemuva iqondile - sibheka phambi kwethu;
- Ibha ihlala kuma-deltas angaphambili;
- Ukubamba kubanzi kancanyana kunamahlombe (thatha ngokucophelela i-barbell ngendlela yokuthi ibanga elisuka enkabeni yalo liye esandleni sokudla nesobunxele liyafana, kungenjalo ungawa nalo);
- Izingalo zangaphambili ziphendulwe ngendlela yokuthi izihlakala "zibheke ngqo kumsubathi" (ukubamba okujwayelekile kulesi sikhundla);
- Ibha ihleli ezintendeni zezandla, sengathi kusezisekelweni.
Uyacelwa ukuthi uqaphele ukuthi awuyiphathi i-barbell ngezandla zakho - ilele nje kuma-deltas akho, ngezandla zakho uyilungisa kuphela (ukuze ingasheleli). Akufanele kube khona umthwalo ezandleni nhlobo. Noma kunjalo, izandla kufanele zicindezele i-barbell, ngoba umshini olandelayo olandelayo uzodinga ukuyibamba ngokuqinile.
Isikhundla sokusheshisa (aka reception) se-boom
Kusukela endaweni yokuqala, wenza isikwele esifushane. Ukusheshisa kwe-boom nezikhundla zokuthatha okulandelayo (bheka isikhundla 2):
- Umhlane nezingalo kuhlala endaweni efanayo;
- Imilenze igobile kancane.
Lesi yisikhundla lapho kuzodingeka wenze ijezi enamandla uphakamise imilenze yakho, unikeze umfutho wokusheshisa ibha. Futhi sengathi kuvimbela umfutho ovela emilenzeni, izingalo zifakiwe emsebenzini, zicindezela i-barbell ngaphezulu kwekhanda. Izandla ziqala ukuvula ujikeleze maphakathi nesigaba somsebenzi womlenze. Ukusunduza izingalo zibheke phezulu phezulu.
Indawo engaphezulu
Ngemuva kokucindezela ibha phezulu, kufanele ube kule ndawo elandelayo:
- Imilenze nomhlane njengasesikhundleni sokuqala (yima uqonde, emuva uqonde, imilenze ibanzi kancane kunamahlombe, bheka ngqo)
- Izandla zibamba phezulu kwe-barbell endaweni enwetshiwe ngokugcwele.
- Ibha kufanele ibe sezingeni elingaphezu kwekhanda lakho (umqhele). Kulokhu, imilenze, umzimba nezingalo lapho kuvezwa ohlangothini kufanele zakhe umugqa oqondile ongu-1. (bheka isithombe esingezansi).
Ukusuka kulesi sikhundla, sizodinga ukubuyela endaweni yokuqala. Sikwenza ngale ndlela elandelayo -> susa ikhanda lethu emuva kancane -> qondisa isifuba bese ugoba kancane engezansi (lungisa isifuba namahlombe ukwamukela i-barbell) -> okwamanje ibha ithinta ama-deltas, senza idiphu elincane - ngaleyo ndlela sizithole sisesimweni senombolo yesi-2. ukulungele ukudubula ukugijima okulandelayo.
Amaphutha ajwayelekile
Njenganoma yikuphi ukuzivocavoca okuphambene nomshini wokucindezela, abagijimi benza amaphutha. Ake sizihlukanise ukuze ungadingi ukufunda kwezethu.
- Isikwele esijule kakhulu. Kulokhu, ama-shvungs ethu aphenduka ama-thrusters - futhi ukuzivocavoca okuhle, kepha hhayi lokho esikudingayo manje.
- Esimweni sokuqala, kubasubathi abaningi be-novice, ibha iphethwe ngezandla, kunokuba ilele kuma-deltas (kwesinye isikhathi inkinga iba ekuguquguqukeni komzimba - abanye abakwazi ukusonta izingalo zabo lapho kudingeka; noma kunjalo, udinga ukwenza inqubo efanele).
- Lo msubathi uzingela umhlane wakhe ngesikhathi sikwele. Njengomthetho, lokhu kwenzeka lapho usebenza ngezisindo esevele zinesizotha. Isiginali ebalulekile: uma ungeke ukwazi ukuzivocavoca ngesisindo esikhulu ngokuhambisana nale nqubo, iya kusisindo esiphansi bese usebenza uze uphelele.
- Kubaluleke kakhulu ukuthatha ibha kusuka endaweni ephezulu ngokushelela. Imvamisa kwenzeka ukuthi umsubathi aqale "ayiphenye" esifubeni, bese enza i-sub-squat yokuzivocavoca okulandelayo. Lapho uphakamisa izinsimbi ezisindayo lokhu kungathinta kabi amalunga akho - kungcono ukugcina ukunyakaza kwehle kusuka phezulu kuye esikwehleni njengengcezu eyodwa.
Ekuphetheni, ividiyo enemininingwane eminingi yokufundisa inqubo ye-barbell press shvung:
Uhlelo Lokuqhubekela phambili lweSchwung
Ngezansi uzothola izincomo zephesenti nenani lamasethi omshini wokucindezela ku-Workout eyodwa. Sekukonke, sithatha ukuzivocavoca okungu-8 (ngezinga lokuzivocavoca okungu-1, lapho kukhona khona umshini wokunyathelisa ngeviki - uhlelo oluphelele lwezinyanga ezimbili). Izinombolo ezengeziwe ku-% nakubakaki inani lezimpinda.
- Ama-50 (ama-reps ayi-10), 55, 60, 65, 70 - wonke ama-reps ayi-10.
- 50 (okuphindaphindwayo okungu-10), 60.65.75,80.75 (konke okungu-8).
- 50 (okuphindaphindwayo okungu-10), 60,70,80, 85,82 (bonke abayisithupha).
- Ama-50 (ama-reps ayi-10), ama-65 (6), ama-75, ama-82, ama-90, ama-85 (wonke ama-5).
- Ama-50 (ama-reps ayi-10), ama-65 (6), ama-75, ama-85.91, ama-88 (wonke ama-4).
- Ama-50 (ama-reps ayi-10), ama-64 (6), ama-75, ama-85, ama-95.91 (wonke ama-3).
- Ama-50 (ama-reps ayi-10), ama-64 (6), ama-80 (5), ama-88 (3), ama-97 (2), ama-94 (2).
- 50 (ama-reps ayi-10), 64 (6), 79 (5), 88 (3), 91 (1), 97 (1), 102 (1), 105 (1)
Sithemba ukuthi ukuthokozele ukwaziswa kwethu ngokuzivocavoca okuhle kakhulu kwe-crossfit - umshini we-barbell. Yabelana ngayo nabangani bakho. Kusenemibuzo - wamukelekile kumazwana abekiwe.
