Ukuzivocavoca kwe-9 kwe-CrossFit ukunciphisa isisu

-Delile

• 1. Intambo yeqa
• 2. Ukuthamba kwengalo
• 3. Isikwele
• 4. AmaBurpees
• 5. Isisu
• 6. Izinzwani zokuvalela
• 7. I-Surfboard
• 8. UKettlebell swing
• 9. Ukhuphuka

I-crossfit iyindlela yokuqeqesha lapho inhloso iphakeme kakhulu, engaba sesekethe, okumele yenziwe izikhathi ezi-3 kuye kwezi-5 ngesonto futhi edinga isimo esithile somzimba ngoba kunesikhathi esincane kakhulu sokuphumula phakathi kokuzivocavoca ngalunye.

Lezi zivivinyo zingenziwa ekhaya noma ejimini, ngokuholwa ngumqeqeshi, ukuqinisekisa ukuthi ukuqeqeshwa kwenziwa kahle, ngaphandle kwengozi yokulimala. Kodwa-ke, ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca, kufanele kuboniswane nodokotela ukuze ahlole impilo yenhliziyo nokuthi ngabe kukhona yini ukulinganiselwa okubekwe yiminyaka yobudala kanye / noma izifo zamathambo ezingathinta umgogodla noma amalunga. Funda kabanzi mayelana ne-crossfit.

Ukuze umuntu athole imiphumela ayifunayo, kubalulekile ukuthi, ngaphezu kokuzivocavoca, kulandelwe ukudla okunomsoco, okunempilo nokwanele. Bona ukuthi ukudla kwalabo abenza i-crossfit kufanele kube kanjani.

Ezinye izibonelo zokuzivocavoca kweCrossfit zokwehlisa isisindo futhi ulahlekelwe yisisu yilezi:

1. Intambo yeqa

Intambo iyinto ekhona kuwo wonke amabhokisi e-crossfit nasejimini, njengoba ivumela umuntu ukuthi akhuphule imetabolism yakhe ngesikhathi esifushane, esivuna ukushiswa kwama-calories nokuthanjiswa kwamathanga, amankonyane nesisu, ngakho-ke ukuzivocavoca umzimba okusiza ulahlekelwe yisisu sakho.

Ngokuya ngesimo somzimba somuntu nokuxhumana, kungenzeka ukusungula izikhathi zomsebenzi ezinde nokuhlukahluka kokuvivinya umzimba. Ukuze ube nezinzuzo eziningi futhi uthuthukise imiphumela, kuyathakazelisa ukugxuma intambo futhi, ngemuva kokuphela kwesikhathi esivele simisiwe, qala omunye umsebenzi. Ngaleyo ndlela kungenzeka ukugcina umzimba wakho usebenza njalo futhi ulahlekelwe ama-calories amaningi.

2. Ukuthamba kwengalo

Yize i-flexion ingumsebenzi osetshenziselwa kabanzi ukuqinisa imisipha nezingalo zepectoral, ukuze ukunyakaza kwenziwe ngendlela efanele, kuyadingeka futhi ukwenza kusebenze imisipha yesisu, nokuyiqinisa. Ngenxa yokuqiniswa kwemisipha, kunezinga eliphakeme lokushiswa kwamafutha, kufaka phakathi amafutha esiswini.

Ukwenza i-push-up, udinga ukulala ngesisu, uxhase isisindo somzimba wakho ezinzwaneni nasezandleni zakho, uletha umzimba wakho phansi, ugoba indololwane yakho kuphela. Kunconywa ukwenza inombolo enkulu kakhulu yokuphindaphinda imizuzwana engama-20 futhi ngokushesha ngemuva kwalokho ukuqala ukuzivocavoca okulandelayo. Kulabo abangakwazi ukwenza i-push-up ngesisindo somzimba esisezinyaweni, kungenziwa ngamadolo phansi, kepha kubalulekile ukuzama, kancane kancane, ukwenza ama-push-up ngaphandle amadolo phansi.

3. Isikwele

Njenge-flexion, i-squat ukuzivocavoca umzimba okudinga ukuthi kusebenze imisipha yesisu ukuze ukunyakaza kwenziwe kahle futhi imiphumela yokuzivocavoca ibonwe, njengokuqina kokuqina kanye namandla emisipha yomlenze neyesisu.

Kunezindlela eziningi zokwenza i-squat, engahluka ngohlobo lokuqeqeshwa umuntu akwenzayo, isimo somzimba nokuba khona kwemikhawulo ethile yokuhlangana, ngokwesibonelo. Isikhathi esiningi, i-squat yenziwa ngesisindo somzimba uqobo, lapho ukuphindaphinda okuningi kuvame ukwenziwa ngesikhathi esifushane, noma nge-barbell ngemuva, lapho isikhathi singanqunywa ukwenza izingqimba eziningi ngangokunokwenzeka noma inani lezikwele lifakwe kumthwalo osetshenzisiwe.

Yazi ezinye izinhlobo zezikwele ezingenziwa ukunciphisa isisu.

4. AmaBurpees

IBurpees ukuvivinya umzimba okunamandla okusebenza cishe wonke amaqembu emisipha, njengoba ahambelana nenhlanganisela yama squats, ama-push-up kanye nokweqa, okusiza ukuthuthukisa amandla we-cardiorespiratory kanye nesimo somzimba, ngaphezu kokuthanda ukushiswa kwamafutha, kufaka phakathi isisu.

IBurpees izivivinyo ezilula okufanele zenziwe, umuntu kufanele aqale ukuma, bese ehla aze afike lapho kuhlala khona ukujija bese ebuyisela izinyawo emuva ukuhlala ebhodini. Ngemuva kwebhodi, donsela izinyawo zakho eduze komzimba wakho, bese uvuka ngokugxuma okuncane. Ukuzivocavoca kufanele kuphindwe kaningana futhi mhlawumbe ngejubane elifanayo.

5. Isisu

Ukuzivocavoca isisu kubalulekile ukuqinisa isisu nokuqinisekisa ukuzinza okukhulu komzimba. Ngaphezu kwalokho, njengoba kusetshenzwa futhi kuthuthukiswa imisipha yesisu, kunesikhuthazo sokushisa amafutha aqongelelwe esifundeni, okwenza umuntu alahlekelwe yisisu.

Inketho yesisu evame ukusetshenziswa ku-crossfit yisikebhe sesisu, lapho umuntu elele khona phansi aphakamise kuphela isiqu nemilenze, njengoba kungenza i-aletra V, ibeka izingalo phambili futhi ihlale kulesi sikhundla ngaphambi kwesikhathi -inqunyiwe.

6. Izinzwani zokuvalela

Izinzwane zokubhava ukuzivocavoca okusiza nasekuqiniseni isisu futhi, ngenxa yalokho, ekulahlekelweni kwamafutha esiswini. Ukwenza lo msebenzi, vele uhlale umisiwe kubha ye-crossfit bese uhambisa umzimba wakho ukuze izinyawo zakho ziye ebhavini. Kwabaqalayo, esikhundleni sezinyawo kubha, izikhathi zokuqala ukuvivinya umzimba kungenzeka kube ukuletha amadolo esifubeni.

7. I-Surfboard

Ibhodi liwumsebenzi okhuthaza nokuqiniswa kwesisu, njengoba liphoqa umuntu ukuthi asibambe isisu futhi ahlale kuleso sikhundla isikhathi esithile, imvamisa phakathi kwemizuzwana engama-30 nomzuzu owodwa, esiza ukwehla kwesisu.

8. UKettlebell swing

I-kettlebell swing ukuzivocavoca okudinga ukulungiswa komzimba nokwaziswa komzimba ukuthi kwenziwe, ngoba kuyadingeka ukuthi umuntu agcine umgogodla uqonde futhi aphefumule ngesigqi. Ukwenza nje bamba i-kettlebell ngezandla zombili futhi uguqule amadolo akho sengathi uzokhafula. Ngemuva kwalokho, umzimba kufanele ucindezelwe ukuze i-kettlebell iphakame ehlombe futhi kwandiswe amadolo, bese wehlisa i-kettlebell ngendlela efanayo. Ukunyakaza kufanele kuphindwe kaningi njengoba kukhonjisiwe kuhlelo lokuqeqesha.

Lokhu kuvivinya umzimba, ngaphezu kokusebenza kwemisipha yezitho ezingezansi, ngenxa yesikwele, futhi kusebenza imisipha yezitho ezingenhla nemisipha yesisu, kusiza ukulahlekelwa yisisu.

9. Ukhuphuka

Lokhu kuvivinya umzimba kuvuselela ukwenziwa ngcono kwesimo somzimba futhi ukwenziwa kudinga lowo muntu ukugcina imisipha yesisu inesivumelwano. Ukwenza umgibeli, obizwa nangokuthi superman, vele ubeke izingalo nezinzwane zakho phansi phansi bese ufinyelela kwelinye idolo eduze kwesifuba sakho imizuzwana engama-20.