Ibhola ishicilelwa: inkcazelo, sabelo, ukuzilolonga

Ukuza kuthi ga ngoku, izixhobo zonyango enoluhlu olubanzi. Ngaphezu koko, phakathi ukwahluka ebonakalayo kwindawo ekhethekileyo singene yimveliso ekhethekileyo ekuthiwa ibhola abotshwe (meditsinbol). Ngaye singathetha ngokweenkcukacha kweli nqaku.

definition

ibhola yeza imveliso leyo yenziweyo enamandla kakhulu, hayi phantsi yokonakala ngomatshini umbandela (irabha, isikhumba kunye ezifana. d.). Esi sixhobo zonyango ngesi kwiinguqulelo ezahlukeneyo, esizibonakalisa umahluko yayo ubunzima ubukhulu. parameters obona zixhomekeke ngqo kwi injongo yayo.

ukuqashwa

ibhola amayeza isetyenziselwa kwakhona ngenxa yokulimala kabi kwinkqubo musculoskeletal neembaleki abantu abaqhelekileyo, kwakunye nokomelezwa lulonke izihlunu kunye nethoni yomzimba ngcono. Njengoko kuboniswa ixesha elide ukwenza, bayilibale inani lwangoku olukhoyo exercises meditsinbolom Yenza okulungileyo msebenzi phantse kuzo zonke izihlunu kwi umzimba, kunye Emphezulwini umzantsi.

The main iparameters

Ibhola enobunzima ramming leyo zingaqala 0.5 kg ukuya-4 kg. Izindululo leengcali zithi iimbaleki abo basandula kuqalisa kufuneka asebenzise izinto kunenye ukukhathaza ukuya lohamba nekhilogram enye. Ugxininiso kufuneka ibhekiswe ngqo kwi ukuchaneka ukuzilolonga, nto leyo ekugqibeleni kukhokelela ukuba amathuba ukunyuka kancinane ubunzima projectile esetyenzisiweyo kufikelelwe isiphumo oyifunayo.

Amaphutha osetyenziswe

Iingcali kokuma lubonisa ukuba wabaqalayo badla ukwenza loo mpazamo inye; ke nifuna ngenzondelelo ukwenza amayeza ibhola ophosayo ngokwandisa ukufakwa ingalo kuphela amandla negxalaba nombhinqo. Kodwa ke eneneni, kufuneka wacofa umzimba uphela, isebenze izihlunu emqolo kumaphephandaba lonke ixesha cast. Kubalulekile ukuba wazi futhi uqonda kakuhle ukuba amandla, amandla kunye kolwalathiso intshukumo yokuhlasela ukulwa, ibhola yevoli kunye neminye imidlalo ezininzi ukuqinisekisa ukuba umsebenzi echanekileyo nelungelelanisiweyo umzimba.

Ukuba ufaka ukuqeqeshwa yakho rhoqo ngokobunzima eliphosa ibhola amayeza, ayibobuchule eza kuxoxwa ngezantsi, ngoko emva kweeveki 4-6 uya kuqaphela inkqubela ebonakalayo amandla negunya igalelo.

Uqheliso yokwakha amandla edubulayo

Ezininzi zazo. Umsebenzi wokuqala. Iinyawo kufuneka abekwe zamagxa-ububanzi ngaphandle, kwindawo meditsinbol phambi esifubeni. Ungathi ke emva koko:

• Ezintle kwi komlenze wakhe ngelixa esenza ukuthambeka umntla ekunene.
• Qengqa ibhola esandleni ekunene kwaye akuyekanga ukutyhala up.
• Nqaka ibhola phezu kwentloko yakhe ngezandla zozibini kwangoko.
• Yenza zonke ngokufanayo, kodwa kwelinye icala kunye ecaleni.

Oku kulandelwa abanye.

• inombolo Imithambo ezimbini. Izandla zozibini kwaoko ukuphosa ibhola phezulu eziprintiweyo kwiimitha elinye okanye amabini, uze uyigange. Ubunzima imveliso kufuneka ibe phakathi kg-1 ukuya ku-3.
• Sebenzisa inombolo ezintathu. Sihleli phantsi kwaye ke eliphosa ibhola ukusuka kwelinye icala ukuya kwelinye.
• inombolo Imithambo ezine. Ekuqaleni iinyawo zokulahla igxalaba nobubanzi ngaphandle kwaye umzimba kancinci phambili andikhumbuli. Emva koko kakhulu yaye ngokukhawuleza kulungiswa alahlele ibhola ukuya ngenjongo ukunqakula ke ngoko.
• Umsebenzi wesihlanu. Ukuba kule ezintle, alahlele ibhola phezulu, ngoko elungi- phezulu kwaye ukubamba imveliso.
• Lo msebenzi wesithandathu. Ndandihleli phantsi ngezandla zozibini ukuphosa ibhola phezulu, ngoko ngokukhawuleza uthathe indawo lisalele, ngoko sivuka kwaye abambe ibhola.
• umthambo Seventh. Yaze yangxenga ifuthe lomanyano isandla ngesandla, wabeka ibhola ngesandla sokunene. Emva koko Kwathi ukusuka kwelinye icala ukuya kwelinye ngentla ngqo kwentloko yakho.
• Lo msebenzi lwesibhozo yomeleza eendaba. Ukuze wenze oku, alale ngomqolo, eguqa kunye emadolweni. Gcina ibhola kufuphi esifubeni ngezandla zozibini. Ngaphezu koko kuyimfuneko ukwenza ukuyiphakamisa eqhelekileyo phezulu izindlu. Xa ngaphezulu yezindlu kufuneka ukuba ukulibazisa wamvusa ngelixa kakhulu abahluza imisipha esiswini. Emva koko siya kwisikhundla sokuqala. Iincakuba bamele bangayichukumisi phantsi ngokupheleleyo.

Ukujula baphosa nobuchule

Phosa nizihlabe ibhola amayeza kuba ngolu hlobo lulandelayo:

• Ngelo xesha ngezandla zozibini ngasemva entloko phezulu phantsi.
• Izandla zozibini entlokweni yakhe ngasemva.
• Ungqiyame phambili, alahlele ibhola ngezandla zozibini phakathi kwemilenze wakhe.
• Engqengqe ngomqolo yakho, imilenze ngokukhawuleza tyhala ibhola neqabane, yaye emva zokuqokelela ibhola bamele bagalele kwakhona imveliso yezemidlalo ngeenyawo ibekwe emgangathweni yembaleki.

Unako kwakhona ukuphosa iibhola ezincinane ngesandla esinye phambili ukusuka ngasemva intloko:

• Le ekujoliswe, waguqa, ehleli, emi ukuphakama kwakhe ngokupheleleyo.
• Ukutyhubela imiqobo omkhulu, emi.
• Izinto akhiwe kwicala yeentshukumo (ebaleka) okanye zibekwe ecaleni kumda wesangqa ukufuduka.
• On iithagethi motion.
• Ngelo umgama ukusuka evulekile.
• Xa uluhlu eliphezulu le nkobe ukusuka eludongeni.
• Soccer on target.

iibhola Modern ayenzelwe ukuqina umthambo CrossFit has a amandla eliphezulu lwangaphandle, nto leyo kumsonto ekhethekileyo kwasenza inxeba. Akunakuba ibhola alinayo nayiphi na into eqinileyo okanye esantini.