I-crossfit iyisiqondiso esihle kumdlalo kubantu abafuna ukunciphisa umzimba. Ukuzivocavoca umzimba kuphumelela ngenxa yokuthi ihlanganisa izikhundla eziningana, ezibandakanya amaqembu ahlukene ama-muscle. Uma wenza uhlelo olufaka kuphela lo msebenzi, khona-ke isikhathi esifushane ungathola imiphumela emihle kakhulu. Ukuze uqeqeshe, awudingi imishini eyengeziwe, ngakho ungayenza noma kuphi, okubaluleke kakhulu, isifiso.
Kuyini okushiwo yi-burbree?
Ngenxa yezimo ezihlukahlukene ekuzivocavoca okulodwa, kukhona ukuthuthukiswa okukodwa kwamandla nokuphefumula.
Izinzuzo ze-Burr:
- Umthwalo wamukelwa yimisipha yesifuba, izingalo, i-front deltas, izinyathelo bese ucindezela . Ngenxa yalokhu, amandla aqala.
- Njengoba umzimba wonke uhamba, futhi ukuvivinya umzimba kukhulu, inqubo yokushisa amafutha iqala. Ukuzivocavoca umzimba we-boron kukuvumela ukuba ushise amanye amafutha angu-50% kunokuqeqeshwa kwamandla njalo. Ngaphezu kwalokho, ukugaya umzimba kusheshisa.
- Ukuthuthukiswa kwe-corset ye-muscular kukuvumela ukuthi ubone isisindo esihle semisipha emva kwesikhathi esifushane.
- Ukukhuthazela komzimba nomzimba kukhula, okwenza kube lula ukuthwala imithwalo eminye.
Kufanelekile ukuphawula okunye okushiwo yi-contraindications, ngakho-ke kunqatshelwe ukwenza abantu abanezinhliziyo ezinesifo senhliziyo, kanye nalabo abanezinkinga ngamalunga. Uma uzizwa unzima kakhulu phakathi nokuqeqeshwa, khona-ke udinga ukumisa lo msebenzi.
Indlela yokwenza i-burr?
Ukuthola umphumela obhengeziwe nokunciphisa ingozi yokulimala, kubalulekile ukucabangela yonke imininingwane yendlela yokwenziwa.
Indlela yokwenza umgodla:
- Vuka ngokuqondile, ubeke izinyawo zakho ebubanzi bamahlombe akho - lokhu kuyindawo yokuqala.
- Yenza ama-squats uphinde uhlale phansi ngezandla zakho. Unyawo kufanele luphumule kuphela emasokeni.
- Lapho ugijima, gwema imilenze yakho, ubakhwele, ngaleyo ndlela uthathe isikhundla sebha.
- Isinyathelo esilandelayo yisisusa-up. Yehla ngaphambi kokuba isifuba sithinte phansi.
- Yenza i-jump, idonse imilenze ezandleni zakho, futhi ngokushesha kusuka kule ndawo, yenza i-jump up, uphakamise izingalo zakho ngaphezulu kwekhanda lakho.
Kunezinhlelo eziningi zokuqeqesha ezicabangela izinga lokuthuthukiswa kwabadlali. Abaqalayo kudingeka benze inani eliphakeme le-burr imizuzu emibili. Ngokuvamile, landela izindlela ezintathu, okwenza ikhefu phakathi kwabo imizuzu emibili. Zama ukwenza njalo nokuqeqeshwa okuningi njengoba kunokwenzeka ngamaminithi amabili. Inguqulo elandelayo yalolu hlelo ifanele kubantu abangaboni kakade inqubekela phambili ekuqeqesheni abaqalayo noma banokulungiswa ngokomzimba. Kulesi simo, kufanele wenze okungezona ezintathu, kodwa izindlela ezinhlanu ngekhefu ezingekho ngaphezu komzuzu nengxenye. Ubude bokuqeqeshwa kuyafana. Izinga elilandelayo liyinzuzo. Kulesi simo, kudingeka wenze izindlela eziyisithupha, uhlale njalo imizuzu emithathu ngamunye. Ukuphumula phakathi kwabo akungaphezu kweminithi.
Kunezindlela eziningana ezingeke zihlukanise kuphela ukuqeqeshwa komsebenzi, kodwa futhi zandise izinga lomthwalo wokusebenza. Isibonelo, ama-push-up standard angenziwa ngegagasi, okungukuthi, lapho wenza amaphuzu-ups, kuqala uhlehlise ingxenye engenhla bese izintambo. Phuma ekuqhumeni okwehlukile . Uma kungenzeka, ungangezela ekuzivocavoca umzimba, okwenziwe ekugcineni ngemuva kokuphuma ngaphandle. Enye indlela yokucindezeleka - ngesikhathi sokugxuma kokugcina zama ukuphakamisa imilenze yakho ngangokunokwenzeka esifubeni. Ungasebenzisa amanye ama-agent wokulinganisa afakwa ezandleni nasezinyaweni.