Ukuzivocavoca umzimba oku-5 ukwenziwa ekhaya (ngesicwangciso soqeqesho)

Umxholo

• 1. Ukutsiba iiJacks
• 2. Ukutyhala
• 3. Ngompu squat
• 4. Utsiba ebhokisini
• 5. Ibhola eludongeni
• Isicwangciso sokusebenza somnqamlezo esenziwa ekhaya

I-Crossfit yindlela yokuziphatha yoqeqesho olunamandla ekufuneka yenziwe kwindawo efanelekileyo yokuzivocavoca okanye kwizitudiyo zoqeqesho, ingekuko ukunqanda ukwenzakala, kodwa ikakhulu ukuze umthambo uhlengahlengiswe kwiimfuno kunye nokuqina komzimba womntu ngamnye.

Nangona kunjalo, kukho izinto ezisisiseko zokuzilolonga kunye neentshukumo ezikhuselekileyo ngokwaneleyo ukuba zingenziwa ekhaya ngabo bafuna ukuzama umdlalo okanye abanalo ixesha elincinci lokuya ejimini.

Ngokubanzi, ukwenza imithambo enqamlezileyo kukunceda ukuba unciphise umzimba kwaye ulahle amanqatha, njengoko enziwa ngamandla amakhulu, ekhokelela kwinkcitho enkulu yamandla kunye neekhalori. Ukongeza, ziyanceda ukuhambisa imisipha kunye nokuphuhlisa amandla kunye nokuguquguquka, njengoko umntu esenza umthambo, ngaxeshanye, izihlunu, amalungu kunye neetoni.

1. Ukutsiba iiJacks

Iijack zokutsiba, ezaziwa ngokusesikweni oojack abaxhumayo, ngumthambo omkhulu wenqanaba lokuzifudumeza, njengoko usonyusa isingqisho sentliziyo, ukongeza ekufudumaleni izihlunu kunye namalungu, kwaye inegalelo ekwandiseni ukulungelelaniswa kweemoto, njengoko kubandakanya ukuhamba kweengalo nemilenze.

Ukwenza lo msebenzi kufuneka:

1. Yima: imilenze yakho ivaliwe izandla zakho zichasene namathanga akho;
2. Ukuvula nokuvala imilenze: imilenze kufuneka ivulwe kwaye ivalwe ngokwenza ukutsiba okuncinci ngaphandle kokushiya indawo kwaye, kwangaxeshanye, uphakamise iingalo ngaphezulu kwentloko, uchukumise isandla esinye kwesinye kwaye, wehle kwakhona, uchukumise izandla emathangeni kwakhona.

Ukuhamba kwemilenze kuyafana nokuhamba kwesikere ukuvula nokuvala, kubalulekile ukuzama ukugcina isingqisho esifanayo.

2. Ukutyhala

I-Flexion ngumthambo olula, kodwa ugqibelele kwaye ubalulekile ukwandisa ukomelela kweengalo, isifuba kunye nesisu. Ukusondela kwezandla, kokukhona ingalo isebenza, kwaye okukhona izandla zikude omnye komnye, kokukhona isifuba sisebenza.

Ukwenza lo msebenzi kufuneka:

1. Lala phantsi: Kuya kufuneka ulale phantsi ngesisu phantsi;
2. Beka izandla zakho: beka iintende zakho emgangathweni, ububanzi begxalaba bube bucala.
3. Hlala kwiplanga: zolula iingalo kwaye ugcine umzimba wakho uthe tye, uthe tye. Esi sisiqalo kunye nendawo yokuphela kokutyhala;
4. Songa kwaye wolule iingalo zakho: Kuya kufuneka uziphathe iingalo zakho, uchukumise isifuba sakho emgangathweni emva koko unyuke kwakhona utyhala umgangatho ngamandla eengalo zakho ukuze ubuyele kwiplank position.

Inani lokunyusa linokunyuswa ngokwanda kwamandla kwixesha okanye nokuba nzima ngakumbi, kwenziwa ngengalo enye kuphela, iingalo zihlala ebhentshini okanye ukubetha isundu phakathi kokugoba nokunwebeka kweengalo. iingalo, umzekelo.

3. Ngompu squat

O umpu wesquat, enokuthiwa sisikwere semilenze enye, inegalelo ekwandiseni amandla, ubhetyebhetye, ukulungelelanisa kunye nokulingana. Ukongeza, iyanceda ekuphuhliseni izihlunu ezingundoqo, ezizizisu zesisu, imilenze, iimpundu kunye nezihlunu zenyonga.

Ukwenza ngokuchanekileyo i umpu wesquat ngenxa ye:

1. Yima: unyawo olunye uphumle phantsi kwaye iingalo zolulelwe phambi kwakho;
2. Yenza izikwere: umlenze wonyawo ongawuchaphazeliyo umgangatho kufuneka wolulwe phambi komzimba emva koko isinqe kufuneka siphoswe ezantsi nasemva, ukugcina ukuthambeka kancinci komboko xa usihla.

Kubalulekile ukuba ngelixa usenza isikwere, gcina isisu sinesivumelwano, ukulinganisa ubunzima bomzimba.

4. Utsiba ebhokisini

Izithende zebhokisi, ekwabizwa ngokuba ukutsiba kwebhokisi, ziyinxalenye yomthambo, ukongeza ekuncedeni ukuphucula impilo yomzimba, ikwasebenza yonke imilenze kunye neempundu, ukunceda ukwenza ithoni phezulu.

Ukwenza umthambo ngokuchanekileyo, kufuneka:

1. Yima: gcina iinyawo zakho ububanzi bamagxa bodwa, kumgama otofotofo ukusuka kwibhokisi;
2. Yenza izikwere: Kuya kufuneka usasaze iinyawo zakho ububanzi bamagxa, waguqe ngamadolo, waphosa isinqe phantsi kunye neempundu zakho, kwaye wolule imilenze yakho ukubuyela kwindawo yokuqala. Nantsi indlela yokwenza isikwere ngokuchanekileyo.
3. Tsibela phezulu kwibhokisi: Kuya kufuneka wandise isinqe sakho, jikisa iingalo zakho, kwaye utsibe ngaphezulu kwebhokisi, ubeke iinyawo zakho ngokupheleleyo phezu kwebhokisi. Emva koko, umntu kuya kufuneka abuye umva kwaye aphindele kwiskat.

Ukuphakama kwebhokisi kufuneka kuxhomekeke kubude bomntu kunye nokukwazi ukuqhubela phambili, ukunqanda ukuwa kunye nokwenzakala.

5. Ibhola eludongeni

Umdlalo webhola eludongeni, owaziwa njenge Iibhola zodonga, ngumthambo ogqityiweyo kuba imilenze neengalo zisebenza kuhambo olunye kwaye zenziwa ngebhola yeyeza.

Ukwenza lo msebenzi, kuya kufuneka:

1. Yima: iinyawo ububanzi begxalaba ziqhelelene zijonge eludongeni;
2. Yenza izikwere: Kuya kufuneka usasaze iinyawo zakho ububanzi begxalaba, waguqe ngamadolo, waphosa inyonga phantsi kunye nempundu yakho, kwaye wandise imilenze yakho ukuba ubuyele kwindawo yokuqala;
3. Phosa ibhola eludongeni: ibhola kufuneka iphoswe eludongeni, wolule iingalo phambili nangaphezulu;
4. Yibambe ibhola: ngexa ibhola iyehla, bamba ibhola kwaye, kwakhona, squat uphonsa.

Isicwangciso sokusebenza somnqamlezo esenziwa ekhaya

Uqeqesho lweCrossfit kufuneka lube lufutshane, kodwa luqine kakhulu ukuzilolonga okunceda ekusebenziseni amandla kunye neekhalori.Ukuzivocavoca umzimba kufuneka kuqale ngokuzifudumeza, ukulungiselela umzimba ukuba uqine kwimithambo kwaye, ugqibe ngokwelula, ukunceda izihlunu ziphinde zibuye.

Ixesha lokuzilolonga ngalinye lixhomekeke kwisantya umntu ngamnye enza ngaso imithambo, nangona kunjalo, kufuneka yenziwe ngokukhawuleza.

Umzekelo wemizuzu engama-40 yokuzivocavoca umzimba ukuba uyenze ekhaya ekunceda ukuba unciphise umzimba unokuba:

Ukongeza kuqeqesho, umntu oqeqesha i-crossfit kufuneka atye ukutya okuneemifuno eluhlaza, inyama engenamafutha kunye nembewu kwaye kufuneka aphephe ukutya okuphucukileyo nokwenziweyo, njengeswekile, iicookies kunye nokutya okulungele ukutya, umzekelo.

Fumana ngakumbi malunga nokuba ukutya okunqamlezileyo kufuneka kube njani.