Amabhande amancane ayizinsimbi ezinzima zokumelana nezinhloso ezenzelwe ukwandisa amandla.
Kungenzeka ukuthi ubonile amabhande amakhulu avela emabhokisini e-CrossFit noma eduze nemigoqo yokudonsa endaweni yakho yokuzivocavoca. Lezi zingxenyana ezinde, ezinamathelisi ezinokumelana nazo zihlinzeka ngokumangalisa okukhulu nokumelana nokuzikhandla okukhulu ekugcineni okuhlukanisa nabo ngokubhebhethekisa okujwayelekile okucatshangelwayo lapho uzwa igama elithi "ukumelana namaqembu." Kodwa ama-superband awahlanganiswa nabazukulu noma abantu abaphulukisa ekulimaweni.
Cha, zenzelwe abagijimi kanye nabalingisi bezimoto ezibucayi abafuna izindlela ezintsha zokuthola amandla ngokuqeqesha ukuphikisa.
Izinzuzo zokuzivocavoca Band Band
Kungakhathaliseki ukuthi usebenzisa amabhande amancane noma ukubhebhezela esikoleni esidala, izinzuzo zokwenza amabhayisikili wokuzivikela amakhulu kakhulu.
Ezokuthutha
Amabhande ayilula futhi kulula ukuthutha. Vele ubeke ezimbalwa bese uziphonsa esikhwameni noma esikhwameni sokuzivocavoca futhi uzoba nemishini yokuqeqeshwa yokumelana etholakalayo noma ikuphi lapho uya khona.
Ukuphumelela
Ukumelana kwamabhande kwanda njengoba kuqhubeka nokwelula, ngokumelene nokuphikisana okukhulu kunoma yikuphi ukuvivinya umzimba. Uma uphakamisa isidumbu, uyazi ukuthi uphakamisa isamba esisindo sesisindo ngokusebenzisa uhla olugcwele lokunyakaza. Yini ongase ungayiqapheli yileyo engxenyeni yokunyakaza ngalunye, uthola ikhefu elincane. Thatha, isibonelo, umshini we-shoulder. Njengoba uphakamisa ama-dumbbells, ucindezela phezulu, usebenza ngokumelene nokuvuthwa amandla ukucindezela isisindo.
Lapho izintambo zakho zikhula ngokugcwele, amathambo akho ahlotshaniswe kahle asekela isisindo ngaphambi kokuba uguqule ukunyakaza futhi usebenze ngamandla adonsela phansi ukuze wehlise izisindo (ngendlela elawulwayo) emuva emahlombe akho.
Uma wenza ucingo lwe-shoulder band ukumelana, izinga lokumelana nalo likhanya kancane ekuqaleni kwenhlangano.
Iyakhula kancane kancane uma ucindezela i-band up, ifinyelela ukuphikisana okukhulu lapho izindebe zakho zinyanyiswa ngokugcwele. Ukuze ulondoloze ifomu, imisipha yakho yokuzinza kufanele ihlale ixhumene phezulu, ukusiza ukwandisa ukuqiniswa okuhlangene, okwathi ngokuhamba kwesikhathi kunganciphisa ithuba lokulimala.
Ukuhamba
Amabhulogi angathuthelwa ezikhombandleleni namaphethini ukuthi izisindo azikwazi ukuhanjiswa. Ukuvuthwa komzimba kuyisici esiyingqayizivele awukwazi ukuyiyeka uma uphakamisa izinsimbi. Uma wenza i-barbell squat, ulayishe isisindo ngaphambi kokusebenzisa amandla adonsela phansi ukuze usebenze esisisindo ukuze wenze i-squat inselele nakakhulu. Njengalokhu, amaphethini nokuzivocavoca ezithile kunzima, uma kungenakwenzeka, ukwenza ngezingubo ezijwayelekile. Isibonelo, uzoba nzima kanzima ukwenza i-dumbbell esindayo noma i-barbell chest cindezela ngenkathi umile ngokuqondile. Ukuvuthwa komzimba kuzodonsa isisindo se-barbell noma i-dumbbell kuya phansi njengoba unwebisa izimbovu zakho phambi kwesifuba sakho, futhi ngeke nje ukwazi ukuphakamisa isisindo esiningi (noma usebenze amaqembu omzimba oyifunayo) ngoba i-physics ye- ukuzivocavoca umzimba.
Ukuphikisa amaqembu ahlukile. Ngoba ngisho nezinsimbi ezinzima zokumelana nezinsimbi zilula kakhulu, uma nje uhlangothi olulodwa lwebhande luboshwe, ungenza kalula umshini wokumisa esifubeni, ukwandisa ibhande ukuze ukhiphe ukumelana, kunokuthembela ekugudleni ukuze wenze isisindo esinqunyiwe.
Lokhu kusho ukuthi amaphethini wokunyakaza kanye nokuzivocavoca ongayenza ngamabhande wokumelana akupheli.
Ukungafani
Amabhande angasetshenziswa ngesikhathi sokuqeqeshwa kwamandla nokuhamba. Ukumelana namaqembu akuzona nje okuhle ukuqeqesha amandla. Amabhande angafaka futhi ukumelana nama-exercises anamandla e-anaerobic, njenge-sprinting and jumping, nama-agility umzimba, njengama-slide ohlangothini namagilebhisi. Futhi, amathuba angapheli.
Amabandla Ayisimiso Esinamandla Okuphikisa, noma "Amakhanda Amakhulu"
I-CrossFit yandisa umqondo wamagqabha amakhulu, ewafaka emabhokisini njengendlela yabathimanisi ukwenza izinkomba ezisiziwe. Kodwa ngokushesha, ukusetshenziselwa izinsimbi ezinzima kwandiswe futhi imakethe yaqhuma.
Uma uthenga amabhande amakhulu, cabanga ngalokhu okulandelayo:
- Imibala nezisindo azihambisani nemikhiqizo yonkana . Wonke umkhiqizo unesistimu ehlukile yokubhala ikhodi ukukhomba amazinga wokumelana ahlukene. Futhi kusukela ku-brand-to-brand, amazinga wokumelana ahluka phakathi kwamaqembu. Uma uthenga, qaphela ukuthi amazinga okubhala amakhodi nokumelana angamabhande owathengayo.
- Kufanele uthenge amaqembu ahlukene amaningana . Ngenxa yokuthi amaqembu e-muscle ahlukene avame ukuqina kunabanye (isibonelo, ama-quads akho ayenamandla kunezinkinobho zakho), ukuba namaqembu ahlukene ahlukene ngakwesokunene ayasiza ekuqeqesheni umzimba wonke. Ngokuvamile, kuwumqondo omuhle ukuthenga ibhande elikhanyayo, eliphakathi, nelindayo ukuze ujabulele isimiso esihle.
- Amalokhi amade angabambelelwa ekuthunyelwe okuqondile noma okugxilile ukuze basebenze ngokufanayo ngokwama-cable systems . Mboza nje i-band ngaphezu kokuthunyelwe okugxilisiwe (njengebhasi yokudonsa) noma eduze kokuthunyelwe okuqondile (njengesibonakaliso esiqinile emgwaqweni noma ukuthungwa kwe-jungle), bese udonsa ohlangothini olulodwa uze uvikeleke.
6 Ukunciphisa Band Ukuzivocavoca for Workout Full Body
Uma usulungele ukunikeza ukuqeqeshwa kwe-superband, zama izivivinyo ezilandelayo zokusebenza komzimba ophelele.
I-Squat Press
Ukwenza ucingo lwe-squat, ume ngezinyawo zakho ebhentshini lokumelana, ulivikele. Beka izinyawo zakho cishe ibanga elingama-shoulder, izinzwane zinyuka kancane ngaphandle. Gweba phezulu kwebhande lokumelana ezandleni zombili, ukugoba izingxube zakho futhi "ukugibela" izintende zezandla zakho emahlombe akho, izintende zakho zibheke phambili. Izingxenye ezimele zebhande kufanele zibekwe ngaphandle komzimba wakho, cishe njengokungathi ungabhokisi. Cindezela izintambo zakho emuva futhi wehlise izitho zakho phansi ukuze uguqe ngamadolo. Uma izintambo zakho zidonsa ngezansi ezihambisana ne-quads yakho, cindezela ngokusebenzisa izithende zakho uphinde uqhubekele izinyathelo zakho phambili ukuze ubuyele ekumi. Njengoba wenza kanjalo, cindezela izingalo zakho ngqo phezu kwekhanda lakho, ukhulise izikhala zakho ngokugcwele. Bhonqa ama-elbows akho bese wehlisa ibhendi emuva kokuphakama kwehlombe. Lena ukuphindaphinda okukodwa.
Yenza amaqoqo amabili kuya kwayisishiyagalombili okuphindaphinda okuyisishiyagalolunye kuya kwangu-12
I-Banded Pushup
Khonsa phansi bese ugoqa i-superband ngemuva kwakho, ufaka uhlangothi olulodwa lwebhande elikhiywe esandleni ngasinye, izintende zezandla zakho "zibambeke ngaphakathi ngaphakathi kwe-loop ngayinye ukuze iqembu lingakwazi ukuhamba nawe. Njengalokhu, kufanele ube nobude obubili bebhande le-bendi ngaphesheya kwe-backpress yakho engenhla, lapho kukhona khona i-scapula yakho. Ngena ezandleni zakho namadolo endaweni yokuphoqa, izintende zakho ngaphansi kwamahlombe akho, amadolo akho aphakanyiswe, nomzimba wakho ubeka umugqa oqondile kusuka esithendeni kuya enhloko. Iqembu kufanele lizwe liqinile kule ndawo. Uma kungenjalo, lungisa i-band ezandleni zakho njengoba kudingeka. Kusuka lapha, bhonqa izintambo zakho, wehlisa isifuba sakho phansi. Ngaphambi nje kokuba isifuba sakho sithinte phansi, shintsha ukunyakaza bese ucindezela ngokwakho esimweni sokuqala, uphonse ngokumelene nokumelana kweqembu.
Yenza amaqoqo amabili kuya kwamahlanu aphindaphindiwe ayisithupha kuya kweyishumi.
I-Pullup esusiziwe
Uma ungeke ukwazi ukwenza i-pull-up yendabuko ngaphandle kosizo, amabhande amakhulu angenza kwenzeke. Fakela ngokuqinile i-superband yakho kwibha yokudonsa. Beka ibanga elilodwa ngaphakathi kwebhande lokumelana elibhekile njengoba ufika ukuze ubambe ibha yokudonsa ngezandla zombili. Uma ungakwazi ukufinyelela, sebenzisa isinyathelo noma ibhokisi ukuze ungene esikhundleni. Uma ulenga ibha, ibhande kufanele liswe, idolo lakho ngaphakathi kwe-loop enikeziwe. Sebenzisa imisipha emikhulu yomhlane wakho ukuze uqale ukuzidonsa ebhajeni njengoba ugoba izikhawu zakho; njengoba wenza kanjalo, ibhande lizohlinzeka ukwesekwa okungeziwe ukuze kukusize wenze lo msebenzi. Uma isikhumba sakho siphuca ibha, shintsha ngokucophelela ukunyakaza bese wandisa izintambo zakho.
Yenza amaqoqo amabili kuya kwamahlanu aphindaphindiwe ayisithupha kuya kweyishumi.
I-Banded Deadlift
Ukuze wenze ukubulala okufakwe emanzini, faka indawo eqinile yebhande phansi, ehlelwe phezulu phambi kwakho. Hlala phezulu kwebhande ngezinyawo zakho u-hip-ibanga elihlukile, ngakho-ke leli band livikelekile phansi. Yenza umgogodla wakho futhi ugcine umhlane wakho uqondile kanye namahlombe emuva. Cindezela izintambo zakho emuva, uvumele amadolo akho akhothamele kanye nesifuba sakho ukuze ugqoke phambili kuze kube yilapho ungafinyelela phansi futhi uqondise iziphetho ezithintekayo zebhande esandleni ngasinye, uzidonsa ngaphandle kwezimpawu zakho. Lesi yisimo sokuqala. Cindezela izinkalo zakho ngokuqinile phambili, usebenzisa ama-hamstrings akho kanye ne-glutes ukuze "udonsa" i-torso yakho ukuma njengoba ama-bands elula. Phindela ukuhamba, ucindezele izinyathelo zakho emuva, uguqe ngamadolo akho, uphonse phambili kusuka ezinqulwini ukuze ubuyele esimweni sokuqala.
Yenza amaqoqo amabili kuya kwabathathu okuphindaphindiwe okuyisishiyagalolunye kuya kwangu-12.
I-Lateral Band Ihamba
Thatha ibhande elide, elikhiywe futhi ugibele phezu kwalo kanye noma kabili kuze kube yilapho lidala umbuthano omncane. Hamba kokubili izinyawo ngaphakathi kwendilinga, bese ubeka ibhande nxazonke zakho, ngaphezu kwezinyawo zakho. Yilungiselele induduzo, uqiniseke ukuthi izingodo zomculo zihlala zibhekene nesikhumba sakho. Beka izinyawo zakho ngokuqhekeza-ibanga elihlangene, ngakho-ke izibopho zihlaziye kodwa azizinzile. Bhonqa amadolo bese uqaqa kancane. Thatha isinyathelo kamuva ngakwesobunxele ngonyawo lwakho lwesobunxele, nje kude ngokwanele ukwelula amabhande bese udala ukumelana. Tshala unyawo lwakho lwesobunxele, bese uthatha unyawo lwakho lokunene emuva kwesikhathi ngakwesobunxele, ukutshala ukuze izinyawo zakho ziphinde zibuyele eceleni. Qhubeka uye phambili ngakwesokunxele ukuze uthole isethi egcwele yeziphindaphinda ngaphambi kokushintsha izinkombandlela ukuya kwesokudla.
Yenza amaqoqo amabili kuya kwezintathu eziphindaphinda ezingu-10 kuya ku-12 kunoma iyiphi indlela.
I-Sprint ephikisiwe
Fakela ngokuqinile i-superband ekuthumeni okuqinile, ukuyibeke endaweni ephakemeyo ye-hip-height. Yiya ebhanini bese ubhekene naso kusuka ekuthunyelwe ngezinyawo zakho ziqhekekile futhi uqhekeke-ibanga kude, amadolo akho aphethwe kancane. Lungisa ibhande kanye nesimo sakho ukuze ibhande likhishwe, kodwa hhayi liqinile, ngakho-ke leli bhande lihlezi ngaphesheya kwezinkalo zakho. Bend izindwangu zakho, ingalo eyodwa iya phambili futhi enye emuva, njengokungathi usuzokhipha emgqeni wokuqala. Uma usulungele, qala ukuqhubekela phambili ngokumelene nokuphikiswa kwebhande, uphonsa izingalo zakho ngokushesha ngangokunokwenzeka njengoba uqhuba amadolo akho phambili. Hamba phambili kuze kube yilapho ibhande liqinile, bese ugijima endaweni ngokumelene nokumelana kweqembu.
Yenza amaqoqo amathathu kuya kwayisishiyagalombili ama-sprints angu-20 kuya kwangu-30.