Ukudonswa kwezimvemvane

Kuyamukelwa ngokujwayelekile ukuthi ku-crossfit, izinhlobo ezintathu zokudonsa zivunyelwe ukuqinisa imisipha yangemuva: i-classical - ebaluleke kakhulu kuyo yonke imidlalo, nge-kipping nevemvane - ethandwa kakhulu phakathi kwabaphambuka. Ukudonsa ama-butterfly kungukuzivocavoca okuguquke kusuka ekunciphiseni ukudonsa. Ikuvumela ukuthi uhambe ngokushesha, ngaleyo ndlela wandise inani lokuphindaphinda.

I-Butterfly uhlobo oluthuthuke kakhulu lokudonsa ukudonsa. Abasubathi beProfessional CrossFit bayisebenzisela ukwenza ukudonsa okuningi ngangokunokwenzeka ngesikhathi esincane. Lokhu kubenza bakwazi ukukhombisa imiphumela emihle emincintiswaneni. Ukuhluka kwesitayela sevemvane ukuphindaphinda okungapheli. Asikho isidingo sokuhambisa phezulu. Ukwehlisa kulandela ngemuva kokuphakamisa. Umzimba uhamba ngokuqhubekayo esihlokweni ngejubane elikhulu, elingonga kakhulu isikhathi.

Ukudonsa ama-Butterfly kuvunyelwe ezinguqulweni ezilandelayo:

Noma ibuphi ububanzi bokubanjwa kokudonswa okunjalo kuvunyelwe. Ngesikhathi esifanayo, akuvunyelwe ukuthatha ngokubamba okuphambene nalokho. IMagnesia ingasetshenziswa, kepha ukwesekwa kwewebhu akuvunyelwe.

Umehluko kwezinye izinhlobo

Abasubathi abayona i-crossfitters, imvamisa nge-grin nokungabaza ngokudonswa kovemvane. Kubalulekile ukuqonda lapha ukuthi ummeleli ngamunye wezemidlalo ethile usebenzisa ukudonsa ngenhloso yokuthi umsebenzi omkhulu walo mdlalo umyalele yena. Isibonelo, abakhi bomzimba basebenzisa ukuvivinya umzimba ukuze basebenze futhi bakhe izicubu zangemuva. Ku-CrossFit, kubalulekile ukuthola umthwalo omkhulu emzimbeni wonke.

Uma kuqhathaniswa nenguqulo yakudala

Ekudonseni okudala, izicubu zomhlane nezingalo ziyasebenza. Umzimba wonke awubandakanyeki nganoma iyiphi indlela. Lokhu kuvivinya kwenziwa kuphela ukutadisha ngokuphelele amaqembu ngamanye emisipha yangemuva, kuya ngohlobo nobubanzi bokubamba. Kovemvane, umzimba wonke uyabandakanyeka. Ngokusebenzisa umfutho nokuqhubeka unyakazisa umzimba, i-inertia iyakhiwa. Lokhu kuvumela umsubathi ukubeka ukucindezeleka okukhulu emaqenjini ehlukene emisipha isikhathi eside. Kuyaphawuleka ukuthi kunalokho kuyahlekisa ukuqhathanisa lezi zivivinyo nomunye, ngoba zinamasu ahluke ngokuphelele okwenza, futhi ziphakamisa imiphumela ehlukile.

I-Kipping nevemvane

I-Kipping nevemvane izivivinyo ezifanayo. Kodwa-ke, futhi ziyehluka. Uvemvane lusetshenziswa kakhulu ngabadlali be-crossfit emncintiswaneni. Lo msebenzi, ngokungafani ne-kipping, ngenxa yenqubo yawo engajwayelekile, ikuvumela ukuthi wenze inani elikhulu lokuphindaphinda esikhathini esifushane. Umehluko usekunyakazeni okuqhubekayo komzimba ngenkathi wenza uvemvane. Ekukheni, ukubambezeleka okuncane kwenziwa ngesikhathi sokukuletha esiphambanweni sesilevu noma esifubeni. Ekudonsweni okunqunyiwe, umgijimi wehlisa ijubane bese uthola ukuphumula kwesibili ezikhundleni eziphezulu nezingezansi. Ngenxa yokungabi khona "kokuphumula" okunjalo kuvemvane, ijubane lokuzivocavoca liyakhula. Esithombeni, ukudonsa nge-kipping.

Ukuthuthukiswa kokukhuthazela nokusebenza kwamaqembu emisipha ehlukene

Inqubo eqondile yokudonsa uvemvane itholakala ngokucindezela okuqinile ngezinqulu phezulu. Lokhu kudala umfutho. Lokhu kunciphisa umthwalo emzimbeni ophezulu. Yingakho lolu hlobo lokudonsa lungakulungele ukuqinisa ibhande lehlombe. Noma kunjalo, isetshenziswe ngempumelelo ukwenza ukuphindaphinda okukhulu ngesikhathi esincane. Isibonelo, emincintiswaneni ye-crossfit.

Imisipha eyinhloko ebandakanyeka ekudonsweni kovemvane:

• Kubanzi

Imisipha eyengeziwe:

• I-delta engemuva;
• Ama-biceps;
• Okumise okwedayimane;
• Umjikelezo omkhulu.

Imisipha ye-lateral, etholakala ohlangothini olungaphandle lwethanga, nayo isebenza kahle, iyimboza kusukela ekuhlanganeni kwesinqe kuye emadolweni. Ngesikhathi sokushwibeka, ukunyakaza kwenziwa ngokufana nokuphuma ngaphandle ngezinqe ku-hang enezingqimba.

Ukudonsa ama-butterfly kukhulisa ukukhuthazela kwamandla kumdlali, kepha akulungele ngokuphelele ukuthuthukiswa kwamandla. Ngakho-ke, ngaphambi kokufunda lo msebenzi, kufanele ube nebhande eliqinile lehlombe. Lokhu kungafinyelelwa ngosizo lokudonsa amandla okudala.

Ukulungiselela nokutadisha inqubo yokwenza

Iphuzu elibalulekile ngaphambi kokufunda ukuzivocavoca kokukhipha uvemvane kuqinisa ibhande lehlombe nemisipha yangemuva. Lokhu kuvivinywa kubhekwa njengokuhlukumezeka impela. Ngakho-ke, ngaphandle koqeqesho olukhethekile, akufanele ulufake ekuqeqeshweni kwakho. Ukugwema ukulimala ngesikhathi sokuqeqeshwa, kufanele ube nejoyini eligobekayo lehlombe, imisipha eqinile nemisipha ethuthukile.

Amaphuzu abalulekile ngaphambi kokuqala ukuqeqeshwa:

• Inqubo yokufunda Ukudonsa ama-Butterfly kuzosebenza kangcono ngemuva kokufunda ukudonsa okuphuzwayo.
• Kungcono ukuqala ukuqeqeshwa lapho umsubathi engenza okungenani ama-5-10 ama-classical pull-up ngezindlela eziningi. Ngaphezu kwalokho, ukudonsa ngakunye kufanele kwenziwe ngokufanele nangokugcwele: indawo yokulengisa, isilevu phezu kwebha, ikhefu phezulu, ukwehliswa okulawulwayo.
• Lapho ufunda inqubo yokudonswa kovemvane, kufanele uqale "uzame" izikhundla ezimbili zomzimba esikhaleni: indawo "yesikebhe" elele ngomhlane (intamo nekhanda kudwengulwe phansi, izingalo ziphakanyiswe nge-engeli elingaba ama-degree angama-45, imilenze nayo ingaphezulu kwephansi nge-engeli engu-40-45 degrees) kanye nokuma "kwesikebhe" esiswini. Ekuqaleni, ungazilungisa lezi zikhundla phansi, bese uzifaka esikrinini esiphambanweni. Kulokhu, udinga ukufeza ikhono lokuma nganoma yisiphi isikhathi ngaphandle kokushwiba okungadingekile.
• Akufanele uxoshe ngokushesha ukusebenza okuphezulu. Udinga ukugxila ekuphindweni ngakunye. I-descents kufanele ihambe kancane futhi ilawulwe. Lokhu kuzokusiza uzizwe futhi uyiqonde kahle le ndlela.
• Kungcono ukuxuba izindlela: ukudonsa okudala ngevemvane. Lokhu kuvivinya umzimba kuzoqinisa imisipha yakho yangemuva ngokusebenzisa ukudonsa okunzima futhi kukhulise ukukhuthazela nokubuyela emuva "ngokuphumula" ngesikhathi sokudonswa kovemvane.
• Lapho ukunyakaza kwevemvane kudonsa futhi kujwayelekile, ungaqala ukukhuphula ijubane.
• Amandla aphezulu nekhwalithi yokuvivinya umzimba incike ekutadisheni ngokucophelela kwento ngayinye.

Inqubo yokwenza

1. Bamba ibha ngokubamba okuqondile kubanzi kancane kune-shoulder-wide apart. Okubalulekile! Ngesikhathi sokuzivocavoca, imilenze kufanele yelulwe futhi ihlangane ndawonye. Umzimba u-taut. Lokhu kuzohlinzeka ngobukhulu be-swing amplitude.
2. Senza ukudonsa: endaweni ephezulu, isilevu singaphezulu kwe-crossbar, futhi endaweni engezansi, ukugcwala okugcwele emajoyini endololwana.
3. Kancane uzungeze isifuba, ubeke imilenze emuva.
4. Senza ukunyakaza okunamandla okuya phambili nangaphezulu ngemilenze kanye nesifuba, kuyilapho isifuba namahlombe kubuyela emuva futhi kubuyela ku-arc enqamula esiphambanweni.
5. Siphatha isifuba ngaphansi kwebha futhi silungiselela ukujija okulandelayo ngaphandle kokuhlaba ikhefu.
6. Ngokungafani ne-kipping, ngaphandle kokuzulazula endaweni ephezulu, sindiza ngaphansi kwesiphambano.

Sincoma ukubuka ividiyo ngenqubo yokufundisa ukudonsa ngesitayela sevemvane:

Ingabe lolu hlobo lokudonsa lulungele ubani?

Umthelela omubi ekuhlanganeni kwehlombe ekudonsweni kovemvane uyingozi kakhulu ukwedlula kuma-pull-ups akudala nange-kipping. Le ndlela ilungele kuphela abagijimi abanamandla abanokuhamba okuthuthukile kwehlombe. Kungenxa yengozi eyandayo yokulimala okwenza ukuthi izichwensi eziningi eziwela iziphambano zizijwayeze ukucwilisa kuphela esikhundleni sezimpukane zezimvemvane.

Ngesikhathi sokuzivocavoca, umgijimi uphakamisa isilevu kaningi lapho ehambela ebha. Lokhu kudala ubungozi bokuthi ukuphindaphindwa okukodwa noma ngaphezulu kungaphuthelwa futhi kuphuthelwe emncintiswaneni.

Ukudonsa ama-butterfly kungenye yezindlela ezifanele kakhulu emncintiswaneni we-CrossFit. Le ndlela ihlinzeka ngesivinini sokudonsa ngokuphindwe ka-0.5 ngokushesha uma kuqhathaniswa nokudonsa okudala noma ukusika. Ukuzivocavoca okwenziwe kahle kusebenza kakhulu kwezobuchwepheshe futhi kufaka phakathi ukuthuthukiswa okuyinkimbinkimbi kwamakhono akhethekile.

Bukela ividiyo: UMYALEZO OPHUTHUMAYO OZOKUSIZA (Novemba 2024).