Intambo eyeqa kabili: ukufunda inqubo nezinzuzo zokuvivinya umzimba * Isiphambano

Intambo eyeqa kabili ingesinye sezivivinyo ezithandwa kakhulu ngabaqalayo be-crossfit. Wonke umuntu wokuqala uzama ukufunda ukuthi angazenza kanjani ngokuzikhandla okukhulu. Futhi lapho nje kuvela, oqalayo uhlangabezana nokuqhuma okukhulu kwenjabulo - ngemuva kwakho konke, kusukela lapho akasesiqalo.

Ukweqa ukweqa okukodwa okuvamile akuvamile ukuba kube nzima kunoma yimuphi umsubathi ohamba phambili, futhi mhlawumbe ngeke sime lapho namuhla. Kepha uma kukhulunywa ngokujikeleza intambo kabili ngokugxuma okukodwa, iningi labaqalayo linobunzima. Namuhla sizokhuluma ngokuningiliziwe ngokubandakanyeka kwendlela yezintambo ezeqa kabili, kufaka phakathi ividiyo, izibalo ezithile ezithokozisayo ngalokhu kuvivinya umzimba, kanye nangezinzuzo zayo ezingenakubuyiselwa enqubeni yoqeqesho.

Isikhundla sokuqala

Ukunakwa: ungafunda ngempumelelo futhi masinyane ukweqa ukweqa okuphindwe kabili entanjeni ngokubheka zonke izigaba zejubane. Akukho lutho oluyinkimbinkimbi kuzo, kepha kunjalo impela lapho ukunamathela ngokuphelele kusu kunikeza umphumela oqinisekisiwe. Ngakho-ke, ukuqala isikhundla - bheka isibonelo sokugxuma esithombeni esingezansi.

Izikhali

Izindololwane zisondele kakhulu emzimbeni okhalweni.
Izihlakala zigobeke kancane ngaphandle futhi zikhululekile.
Izingalo zelulwa kancane phambili ukuze kuthi lapho ubheka phambili ngqo, ubone ngombono womngcele isihlakala sangakwesokudla nesobunxele siphethe intambo ngesandla.

Imilenze

Imilenze ihlukaniswe ububanzi be-hip noma incane (asikho isidingo sokusabalala kabanzi). Okufanelekile kuvaliwe komunye nomunye.
Imilenze iqonde, mhlawumbe igobeke kancane emadolweni (kancane!) - njengesigaba sokulungiselela ukweqa.

Amaphuzu ajwayelekile

Ingemuva iqonde endaweni engathathi hlangothi (amahlombe ehliswa kancane) - ngokujwayelekile, isimo somzimba esikhululekile, hhayi ngesosha.
Isisindo somzimba sisatshalaliswa ngezinga elikhulu ebusweni bangaphambili bonyawo. Asisidabuli isithende! (ngokunembile, siklebhula kakade ukugxuma, kunjalo )
Intambo yokugxuma ingemuva.

Ukufingqa indawo ozoqala kuyo lapho weqa intambo - umzimba wakho ukhululekile, imilenze yakho ihlangene, izihlakala zakho zivelela phambili kancane ukuze zibonakale ekhoneni leso lakho, izindololwane zakho zithambekele emzimbeni okhalweni ngangokunokwenzeka (ngaphandle kokugoba).

Kufanele ukhululeke kulesi sikhundla. Uma uzizwa uqinile noma ungakhululekile, khona-ke wenze okuthile okungalungile.

Ungabakhetha kanjani ubude bezintambo obufanele? Simi izinyawo zethu phakathi kwawo futhi sisebenzisa zombili izingalo emzimbeni - ngokufanele kufanele zibe sezingeni lesifuba sakho. Noma sebenzisa ithebula elilandelayo ukuthola izinombolo eziqondile.

Ukuphakama komuntu ngamasentimitha	Intambo ubude
152	210
152-167	250
167-183	280
183 nangaphezulu	310

Ungagxuma kanjani intambo yokugxuma kabili? Sizokhuluma ngalokhu ngokuqhubekayo - sizokhombisa inqubo yokufundisa ephumelelayo nemithetho ebalulekile yokwenza lo msebenzi.

Imithetho Jump Double

Khumbula imithetho eminingana ebalulekile futhi ngasikhathi sinye amaphutha ayisihluthulelo, ukunaka lapho kuzonika khona ithuba lokufunda ngokushesha ukuthi ungakwenza kanjani ukuphindeka kabili.

Zisebenza kuphela izingalo nezingalo zangaphambili - okuncanyana ukuphakama kokunyakaza kwesandla, kungcono. Iphutha elijwayeleke kakhulu lapho umgijimi ezama ukusheshisa intambo izinguquko ezimbili ukufaka ingalo yonke., ngakho-ke, ukuphakama kokunyakaza kwezintambo kukhuphuka kakhulu futhi ayinaso isikhathi sokuhambisa izikhathi ezi-2 ku-1 gxuma. Indololwane ihlale isesimweni esingu-1!
Sizama ukweqa phezulu ngamathole nezinyawo zethu - sigxuma sime mpo futhi ngaphandle kokuhlangana kwezithende emuva! (Imvamisa kwenzeka ukuthi izithende zibuyele emuva ngokomzwelo futhi umgijimi akakwazi ukwenza lutho ngakho - sizokhuluma ngendlela yokubhekana nalokhu esigabeni esilandelayo). Kwesinye isikhathi kuvunyelwe ukuphonsa imilenze kunalokho - phambili.
Ungaphambuki kakhulu endaweni yokuqala - izandla zisakhishwa phambili phambili, izindololwane zisokhalweni, imilenze ihlangene.
Kungcono ukusebenzisa intambo yesivinini esiphambanweni. (kepha kungenzeka futhi ukukwenza njalo).

Gcina izinto ezimbili ugxile kuzo - uhlose ukugxuma okuphezulu nokujikeleza okusheshayo ngezandla zakho, bese ukufunda ukuphinda intambo kabili kuba ngumsebenzi othokozisayo, hhayi inqubo.

Itheknoloji yokwenza ukweqa okuphindwe kabili

Ngakho-ke, ungafunda kanjani ukweqa intambo yokugxuma kabili igxathu negxathu? Sizohlaziya inqubo yokufunda igxathu negxathu.

Isigaba sokuqala: ukweqa okukodwa

Vele, okokuqala udinga ukuthi ufunde kahle ukuthi ungagxuma kanjani intambo eyodwa yokweqa. Akwanele ukukwazi ukweqa - udinga ukukwenza ubuka inqubo. Indlela esemqoka lapho uzobe usukulungele ngokuphelele ukuqhubeka nesigaba esilandelayo kuzoba:

Kufanele ukwazi ukweqa ukweqa okukodwa, ugcine ijubane elilinganayo kusuka ezikhathini eziyi-100. Ngaphezu kwalokho, ukwenza i-100 hhayi ngomzamo wokugcina, kepha ukuqonda ukuqonda ukuthi ubhekane nokuzivocavoca ngaphandle kwemizamo emikhulu.
Kufanele ukwazi ukweqa ukweqa okuphezulu usebenzisa amathole nezinyawo zakho, ngenkathi unciphisa ijubane lentambo. Kulokhu, futhi ugcina ingqikithi efanayo futhi wenze okungenani ukweqa okungama-50 kulandelana.

Isigaba sesibili: zama ukuphinda kabili

Ngemuva kokudlula esigabeni sokuqala, usuqedile amakhono akho, usukulungele ukudlulela esigabeni sesibili sokulungiselela futhi sizofunda ukuthi singayenza kanjani kahle intambo eyeqa kabili.

Sibuyela ekugxumeni kwethu okuphezulu "okulindile". Senza okulandelayo - izikhathi ezingama-4-5 senza ukweqa okukodwa okuphezulu nge-amplitude eyehlisiwe yokujikeleza, futhi okwesikhathi se-6 siphendukezela inguquko ephindwe kabili ngangokunokwenzeka. Yebo, sikwenza kuze kuphumelele.
Uma ingasebenzi, kungenzeka ukuthi uyi-1) Noma awugxumeli phezulu ngokwanele 2) Noma awuzungezisi ngezandla nangezandla, kodwa ngengalo yakho yonke 3) Noma izindololwane zakho zidlulela ngaphezu kwezinga lebhande phambili noma emuva noma ohlangothini 4) Noma izihlakala zakho aziphumi njengoba kudingeka = mhlawumbe konke lokhu ndawonye. Yini okufanele siyenze? Siqapha ngokucophelela umzimba wethu ngesikhathi sokuzama bese sihlaziya ukuthi yimiphi imithetho ebekiwe ewela phansi futhi isebenze kuyo.
Uma iqala ukusebenza, khona-ke siyaqhubeka nokuqeqesha kuze kube ngu-1 okuphindwe kabili kwabangama-4-5 abangaba yinto evamile kuwe.

Isigaba sesithathu: okokugcina

Ngokuvamile, lapho sesidlulile isigaba sesibili sesi-2, singasho ukuthi usuvele usinqobile isithiyo esikuhlukanisa nekhono lokugxuma intambo eyeqa kabili. Manje umbuzo usekukhuthaleni kwakho kuphela, emsebenzini nasekuzijwayezeni njalo. Zama ukunikela isikhathi esanele ekwehliseni inani lokweqa okukodwa phakathi kokugxuma kabili - ngokushesha nje lapho ufaka imodi engu-1 kuye kweyoku-1, sekuvele kungumphumela omuhle. Hlala kuyo - uma ukwazi ukwenza i-100 + 100 ngaphandle kokulahleka kwesigqi, lapho-ke usukulungele ukudlulela esigabeni sokugcina sokulawula - ukweqa okuphindwe kabili.

Izinzuzo zentambo eyeqa kabili

Sicabanga ukuthi kufanelekile ukukhuluma ngezinzuzo zentambo yokugxuma kabili kuphela uma kuqhathaniswa nokweqa okukodwa, ngoba kusobala ukuthi ukweqa kukodwa kungukuzivocavoca okupholile futhi okuphumelela kakhulu kwe-cardio crossfit.

Manje kungani kungcono okuphindwe kabili? Yebo, wonke umuntu

Ukusetshenziswa kwamandla kokuvivinya umzimba kuphakame kaningana - ushisa ama-calories amaningi kakhulu;
Ingxenye engezansi yemilenze ishaywa ngentshiseko - azikho izivivinyo eziningi kangako zale ngxenye yomzimba;
Lokhu mhlawumbe kungenye yezindlela ezinhle kakhulu zokuhlanganisa - uzokuqonda futhi ulawule umzimba wakho kangcono kakhulu.