Kwenzeka okuthile okukhethekile lapho ukhipha ngempumelelo amandla akho okuqala ahlanzekile: imisipha yakho ivutha macala onke, futhi uthola lowo muzwa oqhumayo ovela ekuphakamiseni insimbi ehlabayo enzima nokucabanga, Wow, ngiqine kakhulu!
Ukunyakaza komzimba wonke okuqhumayo, okuvamile kumakilasi e-HIIT kanye nokusebenza kwe-CrossFit, kuphinda kulethe inqwaba yezinye izinzuzo ezipholile, njengesivinini sokwakha namandla.
Isu lokwenza i-Basic Power Clean
- Yima izinyawo zakho zihlukene ngobubanzi be-hip, ne-bar ibhekene nezinqe zakho.
- I-Hip hinge phambili nengemuva eliyisicaba, incike kancane ukuze ubambe ibha ngokubambelela ngokweqile. Izandla kufanele zibe ngaphandle nje kwamadolo. Qinisekisa ukuthi isifuba sakho siphezulu, umgogodla wakho uqinile, amahlombe akho abuyele emuva, futhi ikhanda lakho lisesimweni sokungathathi hlangothi.
- Ngomnyakazo owodwa owuketshezi, phakamisa ibha phezulu, phusha ezinyaweni zakho, cindezela ama-glutes akho, futhi uphushele izinqe zakho phambili; gcina ibha eduze komzimba wakho njengoba uyiphusha ibheke esifubeni sakho. Zungezisa izihlakala ngokushesha, ungene kukota squat bese ubamba ibha phambi kwamahlombe akho, ulethe izindololwane zakho phambili.
- Yima nge-triceps yakho ihambisane nomhlabathi; zungezisa izihlakala zakho phansi bese wehlisa ibha, uqinisa umgogodla wakho futhi uncike okhalweni ukuze ukhulule ingcindezi emhlane wakho.
- Uma usuqedile lokho, ungazama ukuhlanza amandla.
Ungakwazi ukuphakamisa imithwalo esindayo ngoba awudingi ukuletha ibha ekuphakameni kwesifuba ngaphambi kokujika. Esikhundleni salokho, yiphakamise kuze kufike okhalweni, bese uphonsa endaweni ephansi ye-squat ukuze ungene ngaphansi kwebha futhi uhlanganyele ama-glutes akho.
Iziphi izinzuzo ezilethwa lo msebenzi?
Ukuhlanza amandla kusebenzisa imisipha eminingi eyenza ukuzivocavoca komzimba ogcwele. Kulo msebenzi sibandakanya ama-abs, ama-hip flexors, ama-glutes, nemilenze, kuyilapho ngesikhathi esifanayo sihlanganisa amahlombe nomhlane ongaphezulu. Ngaphezu kwalokho, amandla okuhlanza a inhlolovo enamandla, okusho ukuthi bahle ngokumangazayo ekukhuphuleni izinga lokushaya kwenhliziyo yakho.
Ukuhlanza amandla nakho kuhle ukuthwala ukuxhumanisa ezingeni elilandelayo. Amaqembu amaningana ahlukene emisipha, njengomzimba ophansi nongaphezulu, kanye namaketanga angemuva nangaphambili, ayadingeka ukuze asebenze ndawonye ukuze aphakamise, ajikeleze, futhi "abambe" ibha ngokunyakaza okukodwa okuqhubekayo. Kungumsebenzi odinga ukulawulwa nokulinganisela.
Bangakusiza ukuthi uthole amathambo aqinile futhi enempilo. Lokhu kunyakaza okunomthwalo omncane kubangela ukuphuka okuncane okubangelwa. Kubukeka kusabisa, kodwa empeleni kuyinto enhle. Ngempela. Lapho umzimba ulungisa lezo zitho eziphukile ngemva kokuba usuqedile ukuphakamisa, amathambo akho ayaqina. Futhi, ukuqeqeshwa kwamandla kungakhuthaza ukukhula kwamangqamuzana amathambo amasha.
Uma usuwazi kahle amandla okuhlanza, uzobona namakhono akho okusubatha ayathuthuka. Ikhono lokuhamba ngokushesha, ukugxuma kalula liyathandwa; Ama-kettlebell anyakazayo ehlela emandleni ezinqulu zakho, i-abs, nama-glutes, okuyimisipha eyinhloko yomgogodla wakho.
Amaphutha ajwayelekile lapho wenza i-Power Clean
Amaphutha ajwayelekile kakhulu ongawenza lapho ufunda lo msebenzi we-CrossFit ngokuvamile ahilela ukuma kwakho kanye nenqubo eyenziwe.
Isikhundla sokuqala nokuma
Okokuqala, qaphela ukuthi ungabeki izinyawo zakho zibe banzi kakhulu. Ungase uzizwe uzinzile ngokuba izinyawo zakho ziqhelelene ukuze uqale, kodwa kubalulekile ukuzigcina zihlukene ngobubanzi be-hip. Ukujikeleza kancane kwangaphandle nakho kuyamukeleka. Uma ugxuma kancane phakathi nesigaba lapho ibha ihlale esifubeni sakho, kuvamile futhi ukuthi ungene esimweni esibanzi. Lokhu kufanele futhi kugwenywe.
Cabangela isikhundla sakho sokuqala. Njalo qala ngomhlane oyisicaba, izinqulu ngemuva kwamahlombe endaweni ephansi ye-squat. Ukugxila kwakho phambili futhi amahlombe akho kufanele akhululeke.
Uma ungaphakamisi isisindo esiningi, ibha ingase ibe phansi kakhulu ukuthi ungayibamba. Lokhu kungenxa yokuthi amapuleti esisindo mancane futhi ibha igcina eduze nomhlabathi. Kodwa uma ungakwazi ukufinyelela ibha, kungenzeka ukuthi uphinde kabili ngemuva. Ukusebenzisa izikhuphukeli ngaphansi kwepuleti ngalinye lesisindo kuzophakamisa ibha ukuze ugcine umhlane wakho uphansi njengoba ukhuphuka.
Sebenzisa izingalo ngenkathi ukhuphuka
Elinye iphutha elivamile lingenzeka ngesikhathi sesigaba sokubeka ibha esifubeni. Abanye abasubathi bangase bazame ukubamba ibha ngezingalo futhi ngenxa yalokho bagcine izindololwane zabo zibheke phansi.
Ukuze uvikele ubuqotho bamalunga omzimba wakho ongenhla, kubalulekile "ukubamba" ngokuhambisa umzimba wakho ngaphansi kwebha futhi uyiyeke ihlale emahlombe akho anwetshiwe.
Ungaqinisi umnyombo
Uma uphakamisa isisindo esiningi kakhulu, kulula ukugoba iqolo lakho cishe kunoma yisiphi isigaba salo msebenzi. Gcina umhlane wakho umude futhi uqinile ngaso sonke isikhathi.
Uma uzizwa sengathi uphakamisa isisindo esifanele futhi usathola ukuthi ugoba umhlane wakho, hlola kabili ukuthi uhlanganyela ngomgogodla wakho esigabeni ngasinye salo msebenzi. Ukuzinza kwephakethe lesisu kuvikela umhlane wakho futhi kusiza ukuvimbela ukulimala.
ukwenza ukuphindaphinda okuningi
I-Power Clean ayiklanyelwe ukukusiza ukuthi uthuthukise amandla noma isimo somzimba esijwayelekile. Lokhu kunyakaza kuklanyelwe ukwakha amandla namandla. Kanjalo, kufanele wenze phakathi kokuphindaphinda okukodwa nokuhlanu komnyakazo. Uma ungakwazi ukuqedela ukuphindaphinda okuhlanu ngomzamo omncane, zama ukukhulisa isisindo.
I-Clean and Jerk: Okuhlukile Okuthuthukile
Ingabe ufuna ukubandakanya umzimba wakho ongaphezulu kakhulu ekuhambeni? Kufanele uqine futhi uqhume kuzo zonke izigaba zokuphakamisa, kusukela ekudonselweni phansi kuya ku-hip drive kanye ne-jerk. Yonke imisipha izovivinywa futhi isebenze ngesikhathi sokuhlanzeka nokuxubha, yingakho ibhekwa njengenye yezinyathelo ezihamba phambili zomzimba ogcwele ongayenza ukuze uthole amandla namandla engeziwe. Njengoba nje ukugxila ku-deadlift, ukusunduza, ukucindezela, nokuhlanza kuzohumushela amandla anamandla ahlanzekile, ukwenza ukuhlanza kanye nama-jerks kuzoqinisa lokho kunyakaza ngakunye.
Ngemva kokuhlanza ibha ukuya ekuphakameni kwehlombe, phonsa izindololwane zakho, faka isilevu sakho phakathi, futhi ulawule kancane izinqulu zakho ngaphambi kokuba uziqhubele phambili futhi uphushele ibha phezulu. Ama-biceps kufanele abe ngemuva kancane kwezindlebe.