Ukuzivocavoca umzimba okungu-3 kwabaqalayo

-Delile

• Ukuqeqeshwa kwe-Crossfit kwabaqalayo
• 1. IBurpee
• 2. Ukuhlala phansi
• 3. Isikwele
• Izinzuzo Zokuqeqeshwa Kwesiphambano

Ukuzivocavoca kokuqala kwe-Crossfit kukusiza ukuthi ulungise ukuma kwakho futhi ufunde ukunyakaza okuyisisekelo, okuzodingeka ngokuhamba kwesikhathi ekuzivocavoca okuningi. Ngakho-ke, kuyindlela enhle yokuqinisa imisipha ethile nokugwema ukulimala ekusebenzeni okusinda kakhulu ejimini, ngokwesibonelo.

I-crossfit wuqeqesho oluhlose ukuthuthukisa amandla omzimba ngokuzivocavoca okulingisa ukuhamba kwansuku zonke, kusetshenziswa isisindo somzimba nezinye izinto ezifana nemigoqo, izintambo, amabhola emithi, amabhande enjoloba namasongo. Lolu hlobo lokuzivocavoca luvivinya imisipha eminingi, amalunga kanye nemisipha, kusiza ekulahlekelweni ngamanoni, imisipha yethoni nokuthuthukisa amandla nokuguquguquka.

Bonke abantu bangenza i-crossfit, njengoba izinga lokufunwa lingashintshwa ngokwamandla omuntu ngamunye, kepha kubalulekile ukuxhumana nodokotela ngaphambi kokuqala noma yiluphi uhlobo lokuzivocavoca umzimba.

Ukuqeqeshwa kwe-Crossfit kwabaqalayo

Ukuqeqeshwa kweCrossfit kuvame ukuzivocavoca okufushane, okuhluka phakathi kwemizuzu engama-20 kuye kwengama-45, kepha kukhulu kakhulu futhi kuyashintshashintsha, ngoba umuntu angakwazi ukuvumelanisa ukuqeqeshwa namakhono akhe, akhuphule noma anciphise inani lokuphindaphindwa kokuzivocavoca ngakunye noma imithwalo yemishini eminingi usebenzisa.

1. IBurpee

O umabhebhana kungukuzivocavoca okulula okusebenza umzimba wonke futhi akudingi ukusetshenziswa kwento futhi, ngakho-ke, kungenziwa noma yikuphi. Ngesikhathi se- umabhebhana, Isebenzisa umgogodla, isifuba, imilenze, izingalo nezinqe, ngasikhathi sinye, isiza ekunciphiseni amafutha nesisindo, njengoba kudinga ukusetshenziswa kwamandla amakhulu.

Ngakho-ke, ukwenza lo msebenzi kufanele:

1. Sukuma: izinyawo kufanele zigcinwe zihambisana namahlombe;
2. Yehlisa umzimba phansi: ukuphonsa izinyawo emuva nokuthatha umzimba ubheke phansi, ukusekela izandla;
3. Hlala endaweni yepulangwe: ukuthinta isifuba namathanga phansi;
4. Vuka: khuphuka isiqu, ucindezele ngezingalo zakho futhi usukume, uthathe ukugxuma okuncane futhi welule izingalo zakho.

Ngemuva kwalokho, kufanele uphinde lokhu kuhamba kaningi ngangokunokwenzeka, ukwenza phakathi kuka-8 kuye ku-12 imibhoshongo. Kubalulekile ukuzama ukugcina ijubane ngesikhathi sokwenziwa kwe- imibhoshongo ukuze imiphumela izuzwe ngokushesha okukhulu.

2. Ukuhlala phansi

Ukuzivocavoca isisu, nomaHlala kahle, kuwumsebenzi omuhle wokusebenzisa isisu nokuthinta imisipha yesisu, futhi ukwenza lo msebenzi ngokufanele kufanele:

1. Lala phansi: umuntu kufanele ancike emuva futhi agobe amadolo, alalise izinyawo phansi;
2. Phakamisa umhlane wakho: kubalulekile ukuphakamisa isiqu ngasemadolweni futhi wehlise isiqu kuze kube yilapho emuva kwamahlombe kuthinta phansi.

Ngalesi sikhathi sokuzivocavoca umuntu angawela izingalo eziseduze kwesiqu, noma alandele ukuhamba kwesiqu izingalo zizishwibeka.

3. Isikwele

Isikwele, esaziwa nangokuthi squat, ukuzivocavoca okuphelele impela, njengoba kuzivocavoca amathanga akho, isisu, iqolo kanye nesinqe ngasikhathi sinye. Ukwazi ukuthi ungasenza kanjani isikwele ngendlela efanele kubalulekile ngoba kukusiza ukuthi wehlise isisindo, ukhulume yonke imisipha futhi wandise ukuguquguquka okuhlangene. Ngakho-ke, kufanele:

1. Sukuma: usabalalise izinyawo zakho ububanzi behlombe;
2. Gobisa amadolo akho: amadolo kufanele aguquguquke, aphonse izinkalo phansi, aze afinyelele ngaphesheya komugqa wamadolo futhi, aphushe isinqe emuva, njengokungathi uhleli esihlalweni, ugcine umqolo ubheke phezulu. Ngesikhathi sokuzivocavoca, amadolo akumele adlule phambi komugqa wezinzwane;
3. Yelula imilenze yakho: kufanele welule imilenze yakho, egobile, ukuze ubuyele endaweni yokuqala, usebenzisa izithende zakho phansi futhi ubambe izinqa zakho, uze ume.

Ngesikhathi sokwenziwa kwe-squat, izingalo kufanele zihanjiswe kusigqi sokuzivocavoca. Ngaphezu kwalokho, i-squat nayo ingenziwa nge-barbell noma i-dumbbells, ikhulisa ubunzima bokuzivocavoca futhi ithuthukise imiphumela.

Izinzuzo Zokuqeqeshwa Kwesiphambano

Ukuqeqeshwa kweCrossfit kunezinzuzo eziningana zomzimba nezempilo, njenge:

• Ithuthukisa ukuphefumula futhi inyuse amandla wenhliziyo;
• Tones yonke imisipha emzimbeni;
• Kukusiza ulahlekelwe isisindo;
• Yehlisa isisindo samafutha futhi inyuse isisindo esinciphile;
• Kwandisa amandla;
• Kufaka isandla ekwandeni ukuguquguquka kwemvelo nokuxhumanisa;
• Kuthuthukisa ukuhamba nokulinganisela;
• Kunciphisa ukucindezeleka futhi kwandise ukuzethemba.

Umuntu owenza i-crossfit ngokwenza ngcono ukusebenza komzimba wakhe ngokuziqeqesha, athuthukise isimo somzimba wakhe ekhaya nasemsebenzini, ngoba lolu hlobo lokuqeqeshwa lubandakanya ukunyakaza okusebenzayo, okuyizinto ezidingekayo ukwenza imisebenzi yansuku zonke, njengokunciphisa noma ukukhuphuka izitebhisi, isibonelo.

Ngaphezu kwalokho, kubalulekile ukuhlanganisa ukudla okunothe ngokudla okunamaprotheni amancane, njengenkukhu, ikalikuni noma inhlanzi, okusanhlamvu okufana nophizi noma ubhontshisi, kanye nezithelo nemifino. Nakhu ukuthi ungalwenza kanjani lolu hlobo lokudla kwe-crossfit.