I-CrossFit ngokuvamile isetshenziselwa ukuthuthukisa ukulungiswa ngokomzimba okujwayelekile, yingakho izuze abalandeli abaningi eminyakeni yamuva. Nokho, ukubhukuda akusemuva kakhulu. Zombili lezi ziqondiso zisebenza umzimba ngokunyakaza okuhlanganisa amalunga amaningi, ngakho ukuzisebenzisa ngokuzihlanganisa kunganikeza imiphumela emangalisayo ekuqeqesheni.
Kuyiqiniso ukuthi sijwayele ukuhambisa izingalo nemilenze yethu ngenkathi sibhukuda, kodwa isihluthulelo sokubhukuda siwukuba nomgogodla oqinile oxhumanisa umzimba ongezansi nomzimba ongaphezulu. Lokhu kuzosenza sihambe emanzini ngokuphumelelayo. Ngicabanga ukuthi kuhle ukuthi unomhlane ongangentaba, noma ukuthi imilenze yakho ifana noSerena Williams. Kodwa ngaphandle komgogodla oqinile, uzovele ubhukude njengenoodle. Qinisa umgogodla wakho ukuze wenze kangcono!
Njengoba sishilo ngaphambili, ku-CrossFit ukunyakaza okusebenzayo kanye nokuhlanganisa kwenziwa. Uma kuqhathaniswa nokuqeqeshwa kwemisipha okungajwayelekile, ukuqashwa okuphelele kwemisipha kufinyelelwa lapha.
Nazi izivivinyo ezinhlanu ezibalulekile zokuthuthukisa ukusebenza kwakho kokubhukuda.
I-Kipping Pull Up
Wake wacabanga ngaphambili ukuthi i-Kipping Pull Up ifana nomnyakazo wokubhukuda? Kuyinto efanayo, ukuthunjwa okufanayo nomzimba. Lapha senza uchungechunge olulandelanayo lokunyakaza oludinga amaqembu emisipha ahlukahlukene ukuhambisa umzimba owandisiwe ngokugcwele ukusuka ngezansi kwebha ukuya esilevini esinyakazayo ngaphezu kwayo. I-Kipping inikeza ukulawula okuhle kakhulu okuyisisekelo futhi igcizelela umfutho wokukhahlela.
Ukuze ufinyelele ukusebenza kwesivinini sokubhukuda, udinga amandla aphezulu omzimba, kanye nokubambisana ngokucophelela kwayo yonke imisipha ehilelekile (kuhlanganise nomgogodla wakho nomzimba ophansi). Ngaphezu kwalokho, kwaqondana kakhulu, enye yezindlela zikaKipping ibizwa ngokuthi "uvemvane". Ungacabanga ukuthi kungani?
I-Hang Power Clean
Sibhekene nomsebenzi othakasela kakhulu ababhukudi futhi cishe akukho noyedwa owenzayo. i-hang Ukuhlanzeka Amandla Ukuzivocavoca okuhlangene okudinga umsebenzi wamaqembu amaningana emisipha ngendlela ye-synergistic.
UCurtis P.
Lo msebenzi ungomunye wazondwa kakhulu ku-CrossFit. I-Curtis P kungenzeka ingenye yezivivinyo ezingaziwa kakhulu, kodwa manje uzobona ukuthi iphelele kangakanani.
Ku-Thurster sihlanganisa i-squat yangaphambili nge-push, sizama ukwenza ibha ukuze ibe sezingeni lehlombe ekuhambeni kokuqala. I-Curtis P iqala ngokuhlanza. Kuzo zombili izivivinyo uqeda ngebha ngaphezulu. Ngakho-ke umehluko phakathi kokubili usekunqamukeni.
Ngenkathi ku-Thurster kukhona i-squat, ku-Curtis P i-lunge yenziwa ngomlenze ngamunye ngenkathi igcina ibha ekuphakameni kwehlombe.
Inzuzo esiyitholayo ukuhumusha ukuqhuma kokunyakaza kube ukuqhuma ngesikhathi sokuphenduka kokubhukuda. Ngaphezu kwalokho, baphinde banikeze amandla amakhulu emilenzeni lapho bebhukuda.
Ukuvukela eTurkey
Kunobudlelwano benzondo yothando nalo msebenzi. Nakuba ukugcwaliseka kwayo kubi, sonke siyazazi izinzuzo ezizilethayo emzimbeni. Ababhukudi bangabadlali abavame ukuba nezinkinga zehlombe, ngakho-ke i-Turkish lift izobafundisa indlela yokubeka kahle futhi ibaqinise.
Ukubhukuda kudinga ukujikeleza njalo kwehlombe futhi, nakuba isikhathi esiningi i-musculature ikhula ngokwanele, umsebenzi wehlombe owedlulele ungabangela inkinga. Nginiphonsela inselelo yokuthi nithole umbhukudi ongakezwa zinhlungu kulesi sitho somzimba. Kuyoba cishe akunakwenzeka.
I-Turkish lift iwumsebenzi osebenza kakhulu odinga ukubandakanyeka kwayo yonke imisipha yomzimba ukuyifinyelela. Ake sithi uqala ulale phansi futhi ugcine umile, kuyilapho usekela isisindo esikhiyiwe engalweni yakho. Futhi, ukukwenza nge-kettlebell kudinga ukuguquguquka okuhle nokuzinza emahlombe. Akudingekile ukuthatha isisindo esiningi, kuzohlale kungcono ukuhamba ngokukhanya futhi wenze inqubo kahle.
I-GHD Sit-Up enesandiso sangemuva
Naphezu kokunyakaza okubili okuhlukene, kubonakala kuwumqondo omuhle ukuwahlanganisa ephaketheni elifanayo. Ngaphandle kokungabaza, lezi izivivinyo ezimbili ezizothuthukisa kakhulu isimiso sakho sokubhukuda. Ukuma kwe-GHD kuletha isiqu ukusuka ku-hyperextension siye ekuguqeni okugcwele ngokufinyela kwe-isometric kwesisu. Kuhle kakhulu ekusebenzeni kanzima kuma-abs nama-core flexors, kanye nama-hip flexors. Kukho konke ukunyakaza kokubhukuda, ama-flexible e-hip ayisisekelo