Ukuzivocavoca umzimba okungu-5 okufanele ukwenze ekhaya (ngohlelo lokuqeqesha)

-Delile

• 1. Jumping Jacks
• 2. Ukuphusha
• 3. Isigaxa sepistoli
• 4. Ugxumela ebhokisini
• 5. Ibhola elisodongeni
• Uhlelo lokuzivocavoca lweCrossfit okufanele lwenziwe ekhaya

I-Crossfit iyindlela yokuqeqeshwa okunamandla kakhulu okufanele yenziwe ezindaweni zokuzivocavoca ezifanele noma ezindaweni zokuqeqesha, hhayi nje ukugwema ukulimala, kepha ikakhulukazi ukuze izivivinyo zihambisane nezidingo nokuqina komzimba komuntu ngamunye.

Kodwa-ke, kukhona ukuzivocavoca okuyisisekelo nokunyakaza okuphephile ngokwanele ukwenziwa ekhaya yilabo abafuna ukuzama lo mdlalo noma abanesikhathi esincane sokuya ejimini.

Ngokuvamile, ukuvivinya umzimba nge-crossfit kukusiza ukuthi wehlise isisindo futhi ulahle amanoni, njengoba kwenziwa ngamandla amakhulu, okuholela ekusetshenzisweni kwemali enkulu yamandla nama-calories. Ngaphezu kwalokho, zisiza nokwenza imisipha yethoni futhi zithuthukise amandla nokuguquguquka, njengoba umuntu esebenzisa imisipha, amalunga kanye nemisipha ngasikhathi sinye.

1. Jumping Jacks

Amajeki agxumayo, aziwa ngochwepheshe amajack jumping, kuwukuzivocavoca okuhle kwesigaba sokuzifudumeza, njengoba sandisa isigqi senhliziyo, ngaphezu kokufudumeza imisipha namalunga futhi sinegalelo ekwandeni ukuhlangana kwezimoto, njengoba kubandakanya ukunyakaza kwezingalo nemilenze.

Ukwenza lo msebenzi kufanele:

1. Sukuma: imilenze yakho ivaliwe izandla zakho zibhekene namathanga akho;
2. Ukuvula nokuvala imilenze: imilenze kufanele ivulwe futhi ivalwe ngokwenza ukweqa okuncane ngaphandle kokushiya indawo futhi, ngasikhathi sinye, uphakamise izingalo ngaphezulu kwekhanda, uthinte isandla kwesinye kwesinye futhi, wehle futhi, uthinte izandla emathangeni futhi.

Ukuhamba kwemilenze kuyefana nokunyakaza kwesikele ukuvula nokuvala, kubalulekile ukuzama ukugcina isigqi esifanayo.

2. Ukuphusha

I-Flexion ukuzivocavoca okulula, kepha kuqedile kakhulu futhi kubalulekile ukukhulisa amandla wezingalo, isifuba nesisu. Lapho izandla zisondelana, kulapho ingalo isebenza khona, futhi lapho izandla ziqhelelana kakhulu, kulapho isifuba sisebenza khona.

Ukwenza lo msebenzi kufanele:

1. Lala phansi: kufanele ulale phansi nesisu phansi;
2. Beka izandla zakho: beka izintende zezandla zakho phansi, ububanzi behlombe buhlukane.
3. Hlala epulangwe: welula izingalo zakho futhi ugcine umzimba wakho uqonde, uvundlile. Lesi isikhundla sokuqala nokuphela kokuphakanyiswa;
4. Songa bese welula izingalo zakho: kufanele uguqule izingalo zakho, uthinte isifuba sakho phansi bese ukhuphuka futhi ucindezela phansi ngamandla wezingalo zakho ukuze ubuyele esimeni sepulangwe.

Inani lama-push-up lingakhuphuka ngokuya ngokwanda kwamandla ngokuhamba kwesikhathi noma lize libe yinkimbinkimbi ngokwengeziwe, kwenziwa ngengalo eyodwa kuphela, izingalo zisekelwa ebhentshini noma zishaya intende yesandla phakathi kokugoqwa nokwelulwa kwezingalo. izingalo, isibonelo.

3. Isigaxa sepistoli

O isibhamu esifubeni, okungabizwa ngokuthi i-squat enomlenze owodwa, kufaka isandla ekukhuphukeni kwamandla, ukuguquguquka, ukusebenzisana nokulinganisela. Ngaphezu kwalokho, kuyasiza ukuthuthukisa imisipha yomgogodla, okuyizicubu zesisu, i-lumbar, i-buttock kanye ne-hip.

Ukwenza kahle i isibhamu esifubeni ngenxa ye:

1. Sukuma: unyawo olulodwa kuphela olulele phansi futhi izingalo zoluliwe phambi kwakho;
2. Yenza izikwele: umlenze wonyawo ongathinti phansi kumele welulwe phambi komzimba bese kuthi isinqe siphonswe phansi nasemuva, sigcine ukuthambekela okuncane kwesiqu njengoba sehla.

Kubalulekile ukuthi ngenkathi wenza isikwele, gcina isisu sinenkontileka, ukulinganisa isisindo somzimba.

4. Ugxumela ebhokisini

Izithende zebhokisi, ezaziwa nangokuthi ukuqhuma kwebhokisi, ziyingxenye yokuzivocavoca okuthi, ngaphezu kokusiza ekuthuthukiseni ukuqina komzimba, futhi isebenza yonke imisipha yomlenze neyezinqe, isize ukuphakama.

Ukuze wenze ukuvivinya umzimba ngendlela efanele, kufanele:

1. Sukuma: hlukanisa izinyawo zakho ububanzi behlombe, ebangeni elinethezekile ukusuka ebhokisini;
2. Yenza izikwele: kufanele usakaze izinyawo zakho ububanzi behlombe, uguqe ngamadolo akho, uphonsa izinkalo zakho phansi nesinqe sakho emuva, bese welula imilenze yakho ukuze ubuyele endaweni yokuqala. Nakhu ukuthi ungakwenza kanjani squat kahle.
3. Gxuma uphume ebhokisini: kufanele unwebe okhalweni, uvule izingalo zakho, bese ugxuma phezulu kwebhokisi, ubeke izinyawo zakho ngokugcwele ebhokisini. Ngemuva kwalokho, umuntu kufanele abuyele emuva bese ephinda isikwele.

Ukuphakama kwebhokisi kufanele kuncike ekuphakameni komuntu nasekhonweni lokuhambisa, ukuvikela ukuwa nokulimala.

5. Ibhola elisodongeni

Ukuzivocavoca kwebhola odongeni, okwaziwa ngokuthi yi- amabhola odonga, ukuzivocavoca okuphelele impela ngoba imilenze nezingalo kusetshenzwa ngokunyakaza okukodwa futhi kwenziwa ngebhola lomuthi.

Ekwenzeni lo msebenzi, kufanele:

1. Sukuma: izinyawo ububanzi behlombe zihlukene zibheke odongeni;
2. Yenza izikwele: kufanele usakaze izinyawo zakho ububanzi behlombe, uguqe ngamadolo akho, uphonsa izinkalo zakho phansi nesinqe sakho emuva, futhi welule imilenze yakho ukuze ubuyele endaweni yokuqala;
3. Phonsa ibhola odongeni: ibhola kufanele liphonswe ngasodongeni, welule izingalo phambili naphezulu;
4. Bamba ibhola: ngenkathi ibhola liyehla, bamba ibhola futhi, futhi, squat bese uphonsa.

Uhlelo lokuzivocavoca lweCrossfit okufanele lwenziwe ekhaya

Ukuqeqeshwa kwe-Crossfit kufanele kube ukuqeqeshwa okufishane, kodwa okukhulu kakhulu okusiza ukusebenzisa amandla namakhalori.Ukuzivocavoca nge-crossfit kufanele kuqale ngokuzifudumeza, ukulungiselela umzimba ukuqina kokuzivocavoca futhi, kuphele ngokwelula, ukusiza imisipha ukuba ibuye.

Isikhathi sokuvivinya ngakunye sincike ebangeni umuntu ngamunye enza ngalo izivivinyo, noma kunjalo, kufanele zenziwe ngokushesha okukhulu.

Isibonelo sokuzivocavoca semizuzu engu-40 ongasenza ekhaya esikusiza ukuthi unciphise isisindo kungaba:

Ngaphezu kokuqeqeshwa, umuntu oqeqesha i-crossfit kufanele abe nokudla okunothile ngemifino eluhlaza, inyama engenamafutha nembewu futhi kufanele agweme ukudla okunezimboni nokuhlanjululwe, njengoshukela, amakhukhi nokudla okulungele ukudliwa, ngokwesibonelo.

Thola kabanzi mayelana nokuthi ukudla okunqamulelayo kufanele kube njani.