Ukuzivocavoca umzimba oku-3 kwabaqalayo

Umxholo

• Uqeqesho lweCrossfit lwabaqalayo
• 1. IBurpee
• 2. Ukuhlala phantsi
• 3. Isikwere
• Izibonelelo zoQeqesho lweCrossfit

Ukuzivocavoca kwabaqalayo okunqamlezayo kukunceda ukuba uhlengahlengise ukuma kwakho kwaye ufunde ezinye iintshukumo ezisisiseko, eziya kufuneka ekuhambeni kwexesha kuninzi lokuzilolonga. Ke, yindlela elungileyo yokomeleza izihlunu ezithile kunye nokuthintela ukwenzakala kokona kunzima ukuzilolonga ejimini, umzekelo.

I-crossfit luqeqesho olujolise ekuphuculeni amandla omzimba ngokwenza umthambo olinganisa iintshukumo zemihla ngemihla, usebenzisa ubunzima bomzimba kunye nezixhobo ezinje ngemivalo, iintambo, iibhola zamayeza, amabhanti erabha kunye nemisesane. Olu hlobo loqeqesho lusebenzisa izihlunu ezininzi, amalungu kunye neetoni, ukunceda ukuphulukana namafutha, izihlunu zethoni kunye nokukhulisa amandla kunye nokuguquguquka.

Bonke abantu banokwenza i-crossfit, njengoko inqanaba lemfuno linokulungiswa ngokwamandla omntu ngamnye, kodwa kubalulekile ukudibana nogqirha ngaphambi kokuqala naluphi na uhlobo lomthambo omtsha.

Uqeqesho lweCrossfit lwabaqalayo

Ukuqeqeshwa kweCrossfit kuhlala kuyinto emfutshane yokuzivocavoca, eyahluka phakathi kwemizuzu engama-20 ukuya kwengama-45, kodwa inamandla kwaye iyaguquguquka, kuba umntu angalungelelanisa uqeqesho namandla akhe, andise okanye anciphise inani lokuphindaphindwa komsebenzi ngamnye okanye imithwalo yezixhobo usebenzisa.

1. IBurpee

O burpee ngumthambo olula osebenza umzimba wonke kwaye awufuni ukusetyenziswa kwezinto kwaye, ke, unokwenziwa naphina. Ngexesha le burpee, uzilolonga umva, isifuba, imilenze, iingalo kunye nempundu, ngaxeshanye, ukunceda ukunciphisa amanqatha kunye nobunzima, njengoko kufuna inkcitho enkulu yamandla.

Ke, ukwenza lo msebenzi kufuneka:

1. Yima: iinyawo kufuneka zigcinwe ngokuhambelana namagxa;
2. Hlisa umzimba phantsi: ukuphosa iinyawo umva kunye nokuthatha umzimba ukuya emhlabeni, ukuxhasa izandla;
3. Hlala kwindawo eplank: ukuchukumisa isifuba namathanga phantsi;
4. Nyuka: khwela phezulu esiqwini, utyhale ngeengalo zakho kwaye ume, uthathe ukutsiba okuncinci kwaye wolule iingalo zakho.

Emva koko, kuya kufuneka uphinde ezi ntshukumo rhoqo xa kukho imfuneko, ukwenza phakathi kwe-8 ukuya kwi-12 burpees. Kubalulekile ukuzama ukugcina isantya ngexesha lokwenziwa kwefayile burpees ukwenzela ukuba iziphumo ziphunyezwe ngokukhawuleza.

2. Ukuhlala phantsi

Ukuzilolonga esiswini, okanyeHlala phezulu, ngumthambo omkhulu wokusebenza kwesisu kunye nokuthambisa izihlunu zesisu, kwaye ukwenza lo msebenzi ngokuchanekileyo kufuneka:

1. Lala phantsi: umntu kufuneka angqiyame kwaye agobe amadolo, ebeka iinyawo phantsi;
2. Phakamisa umva wakho: Kuyimfuneko ukuphakamisa isiqu ukuya emadolweni kunye nokuhlisa isiqu de umva wamagxa uchukumise umhlaba.

Ngexesha lokuzilolonga umntu angawela iingalo ecaleni kwesiqu, okanye alandele intshukumo yomthi eneengalo ezijikelezayo.

3. Isikwere

I squat, ekwabizwa ngokuba yi squat, ngumthambo ogqitywe ngokupheleleyo, njengoko uzilolonga amathanga, isisu, umqolo kunye nempundu ngaxeshanye. Ukwazi indlela yokwenza i-squat ngokuchanekileyo kubalulekile njengoko kunceda ukunciphisa umzimba, ithoni yonke imisipha kunye nokwandisa ukuguquguquka ngokudibeneyo. Ke, kuya kufuneka:

1. Yima: usasaze iinyawo zakho ububanzi bamagxa;
2. Bendisa amadolo akho: amadolo kufuneka atyibilike, aphose isinqe ezantsi, ade afike ngaphaya komgca wamadolo kwaye, etyhala impundu ngasemva, ngokungathi uhleli esitulweni, ugcine umqolo phezulu. Ngexesha lokuzilolonga, amadolo akufuneki adlule phambi komgca weenzwane;
3. Yandisa imilenze yakho: Kuya kufuneka wolule imilenze yakho egobile, ukuze ubuyele kwindawo yokuqala, usebenzisa izithende zakho emgangathweni kwaye ungena kwiimpundu zakho, de ume.

Ngexesha lokwenziwa kwe squat, iingalo kufuneka zihanjiswe kwisingqisho somthambo. Ukongeza, i-squat inokwenziwa kwakhona nge-barbell okanye i-dumbbells, ukwandisa ubunzima bokuzilolonga kunye nokuphucula iziphumo.

Izibonelelo zoQeqesho lweCrossfit

Uqeqesho lweCrossfit lunezibonelelo ezininzi zomzimba kunye nezempilo, ezinje:

• Iphucula ukuphefumla kwaye yonyuse umthamo wentliziyo;
• Iithoni zonke izihlunu emzimbeni;
• Inceda ukunciphisa umzimba;
• Ukunciphisa ubunzima kunye nokwandisa ubunzima obunqabileyo;
• Yandisa amandla;
• Igalelo kukwanda kokuguquguquka kunye nokulungelelanisa;
• Ukuphucula ukuhamba kunye nokulinganisela;
• Ukucutha uxinzelelo kunye nokunyusa ukuzithemba.

Umntu owenza i-crossfit ngokuphucula ukusebenza komzimba wakhe ngokuziqeqesha, ukuphucula umzimba wakhe ekhaya nasemsebenzini, kuba olu hlobo loqeqesho lubandakanya iintshukumo ezisebenzayo, eziyimfuneko ekwenzeni imisebenzi yemihla ngemihla, njengokunciphisa okanye ukunyuka izinyuko, umzekelo.

Ukongeza, kubalulekile ukudibanisa ukutya okunotye kukutya kunye neeproteni ezibhityileyo, njengenkukhu, iturkey okanye intlanzi, iinkozo ezinje ngee-ertyisi okanye iimbotyi, kunye neziqhamo kunye nemifuno. Nantsi indlela yokwenza olu hlobo lokutya okunqamlezileyo.