Umama we-Crossfit: Ukusebenza okuphephile kokukhulelwa

-Delile

• I-CrossFit ngesikhathi sokukhulelwa
• 1. Ukugwedla
• 2. Ama-pushups avamile noma aphakeme
• 3. Ama-dumbbell thrusters
• 4. Isikwele esingaphezulu
• 5. Ama-burpees aphephile ngesikhathi sokukhulelwa
• Ukuthatha

Uma ukhulelwe okunempilo, ukuvivinya umzimba akuphephile kuphela, kepha kuyanconywa.

Ukuvivinya umzimba kungasiza:

• ukunciphisa ubuhlungu emuva
• ukunciphisa ukuvuvukala kwamaqakala
• gwema ukuzuza ngokweqile kwesisindo
• ukukhulisa imizwa namandla
• ikwenze ube sesimweni esingcono somsebenzi nokubeletha

Kufanele uhlole udokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca. Ukube ubusebenza ngaphambi kokukhulelwa, ukuhlala usebenza izinyanga eziyisishiyagalolunye ezilandelayo kungakusiza kuphela.

I-CrossFit ngesikhathi sokukhulelwa

Uma ulindele, ngokujwayelekile kunconywa ukwehlisa ukuqina kokuvivinya umzimba phansi. Kufanele futhi ugweme:

• ezemidlalo zokuxhumana
• ukugxuma okubanzi noma ukugxuma
• ukuzivocavoca lapho ukuwa kungenzeka khona kakhulu

Ngakho-ke ngokuya ngalezi zindlela, i-CrossFit iphumile, akunjalo?

Akunjalo! I-CrossFit ukuzivocavoca okungahle kwenzeke, okusho ukuthi unganciphisa kalula ukuqina. Uma ngabe wenze i-CrossFit noma imisebenzi efanayo phambilini, mhlawumbe kulungile ukuthi uqhubeke. Okusemqoka ukulalela umzimba wakho. Lokho okwazi ukukwenza ngokuphepha kuzoshintsha kusuka ku-trimester kuye ku-trimester. Kepha uzokwazi ukuthola ukuhamba noma ukuguqula ukuthi kulingane zonke izigaba zokukhulelwa kwakho.

Lezi zivivinyo ezinhlanu zikhulelwe-ziphephile futhi ziqinisekisiwe ngeCrossFit. Bafake embusweni wakho wokuzivocavoca wamasonto onke ukuze uzuze izinzuzo.

1. Ukugwedla

Ukugwedla umsebenzi owusisekelo weCrossFit. Kuphephile nokukhulelwa. Kunomthelela ophansi, kepha kudinga amandla emisipha, ukuqina, nokukhuthazela kwenhliziyo.

Izinsiza kusebenza ziyadingeka: umshini wokugwedla

Imisipha yasebenza: ama-quadriceps, imisipha, i-gastrocnemius ne-soleus, i-erector spinae, ama-oblique, i-rectus abdominus, i-serratus anterior, i-latissimus dorsi, i-rhomboids, i-trapezius, i-deltoids, i-biceps, i-triceps

1. Hlala phansi emshinini bese ulungisa imichilo yonyawo namasethingi ngokuya ngobude bakho kanye nezinga lekhono lakho.
2. Bamba isibambo ngezandla zombili. Hlala ubude umhlane wakho uqonde.
3. Lapho usukulungele ukugwedla, qala ngokududula ngemilenze. I-pivot ezinqulwini ukuhlehlisela emuva kancane ukuze amahlombe akho adlulise okhalo lwakho. Donsela izingalo zakho esifubeni sakho.
4. Buyela ukuze uqale ngokulandelana okuphindayo. Okokuqala qondanisa izingalo zakho, bese uphonsa i-pelvis yakho phambili, bese uguqa ngamadolo.
5. Kukho konke ukunyakaza, gcina izithende zakho zinanyathiselwe emapaneni ezinyawo.

Umugqa u-400 kuya ku-500 wamamitha phakathi kokunye ukuzivocavoca okubalwe ngezansi, kumarounds ama-5 esewonke.

2. Ama-pushups avamile noma aphakeme

I-Pushups ingenye yezivivinyo zamandla ezibaluleke kakhulu. Ngenkathi zisebenza imisipha eminingi, zithuthukisa ikakhulukazi amandla aphezulu omzimba. Uma uku-trimester yesibili noma yesithathu, yenza izinyathelo ezifanayo ngezansi, kodwa hlala uphakeme ngokubeka izandla zakho ebhokisini noma ebhentshini ukuvikela isisu sakho.

Izinsiza kusebenza ziyadingeka: ibhokisi noma ibhentshi (i-trimester yesibili neyesithathu)

Imisipha yasebenza: i-pectoralis enkulu, i-deltoid yangaphakathi, i-triceps

1. Qala endaweni yepulangwe ngezandla zakho zibanzi kancane kune-shoulder-wide apart, nezinyawo zisondele kancane.
2. Ukuqinisa umnyombo wakho, qala ukwehlisa umzimba wakho ngokugoba izingalo zakho. Gcina izindololwane zakho eduze komzimba.
3. Yehlisa kuze kube yilapho izingalo zakho zifinyelela ku-90-degree angle.
4. Qhuma wenze isipele uze ufike endaweni yokuqala.
5. Yenza amasethi ama-5 we-12-15 reps.

3. Ama-dumbbell thrusters

Ukunyakaziswa kwamandla we-cardio-leaning, ama-thrusters ayindlela esheshayo nephumelelayo yokusebenza kwemisipha emzimbeni ophezulu nangaphansi ngasikhathi sinye.

Izinsiza kusebenza ziyadingeka: izinsimbi zomlomo

Imisipha yasebenza: trapezius, deltoids, quadriceps, hamstrings, gluteus medius kanye ne-maximus

1. Qala ngezinyawo zakho zibanzi kancane kune-shoulder-wide apart. Gcina izinzwane zakho zingaphandle ngaphandle. Bamba i-dumbbell esandleni ngasinye ngokubamba ngokweqile, bese ugoqa izingalo zakho ukuze izinsimbi ziphakame ehlombe izintende zibheke kude.
2. Isikwele, sigcina izithende zakho zitshaliwe namadolo akhothame ngaphandle.
3. Qala ukubuyela endaweni yokuqala, ugcine ama-dumbbells emahlombe.
4. Njengoba ubuyela endaweni yokuqala, phakamisa phezulu ngezithende bese uhambisa izinkalo zakho phambili. Sebenzisa umfutho obheke phezulu ukusunduza ama-dumbbell phezulu phezulu emahlombe akho emshinini wokunyathelisa.
5. Qeda ngezingalo zakho ziqonde futhi ama-dumbbells abe ngaphezulu ngokuphelele.
6. Qala ukugoqa futhi bese wehlisa ama-dumbbells emahlombe akho. Kufanele zifinyelele emahlombe akho ngaphambi kokuba imilenze yakho ifike endaweni efanayo.
7. Yenza amasethi ama-5 we-12-15 reps.

4. Isikwele esingaphezulu

Isikwele esiphezulu sisebenza emzimbeni wakho ophansi, kepha futhi sidinga ukuzinza okukhulu okuyisisekelo. Ihlola amandla akho nokulinganisela. Sebenzisa ithayi esikhundleni sebhande uma umusha ku-CrossFit noma ekuphakamiseni izinsimbi, noma sebenzisa isisindo somzimba wakho kuphela uma lokho kukhulu ngokwanele.

Izinsiza kusebenza ziyadingeka: i-dowel noma i-barbell

Imisipha yasebenza: i-quadriceps, i-hamstrings, i-gluteus medius ne-maximus, i-erector spinae, i-rectus abdominis, ama-oblique, i-trapezius, i-deltoids

1. Qala ukuma uqonde, izinyawo zibanzi kancanyana kune-shoulder-wide apart.
2. Bamba iduku noma i-barbell ebanzi kune-shoulder-wide apart. Nweba izingalo ziqonde phezulu ngentonga endizeni engaphambili.
3. Qala ukucwilisa, udonse izinkalo zakho phansi ngenkathi ugcina isisindo sakho ezithendeni zakho.
4. Njengoba izingalo ziseluliwe, gcina idosi noma i-barbell iqonde ngaphezulu ngamabomu ukuyigcina ihambelana nezithende zakho.
5. I-squat iye ngezansi kokufana (kwe-trimester yokuqala) naku-parallel (nge-trimester yesibili neyesithathu).
6. Yima ekunwetshisweni okugcwele.
7. Yenza amasethi ama-5 we-8-10 reps.

5. Ama-burpees aphephile ngesikhathi sokukhulelwa

AmaBurpe angukuhamba okuyisisekelo kwe-CrossFit, kepha ifomu lendabuko aliphephile phakathi ne-trimester yesibili noma yesithathu. Le nguqulo eguquliwe isazothola ukushaya kwenhliziyo yakho, kepha ngokushaya okuncane nokugxuma.

Izinsiza kusebenza ziyadingeka: udonga, ibhentshi elide, noma ibhokisi

Imisipha yasebenza: i-quadriceps, i-gluteus medius ne-maximus, imisipha, i-pectoralis, i-deltoids, i-triceps

1. Yima phambi kwendawo ephakeme ukhombe izinzwane zakho kancane.
2. Yehla esikweleni, ugcine isisindo sakho ezithendeni zakho. Vumela amadolo akho akhothame kancane.
3. Ngaphezulu kwe-squat, yenza i-pushup ngokumelene nendawo ephakeme. Lokhu ukuphinda okungu-1.
4. Yenza amasethi ama-5 we-10-12 reps.

Ukuthatha

Ukwenza ukusebenza kwe-CrossFit ngesikhathi sokukhulelwa kungaphepha futhi kusebenze, kepha khuluma njalo nodokotela wakho ngaphambi kokuqala noma iyiphi inqubo yokuzivocavoca. Ukuthola ukuzivocavoca imizuzu engama-30 ngazo zonke izinsuku noma eziningi kungayizuzisa kakhulu impilo yakho. Le nqubo yokuzivocavoca inikeza ukuqeqeshwa kwe-cardio namandla okuqeqeshwa kahle, okuphephile kokukhulelwa.