Ibhola libhalwe: yencazelo, isabelo, ukuzivocavoca

Kuze kube manje, imishini kwezokwelapha has a ezahlukene. Ngaphezu kwalokho, phakathi ukwehluka abalulekile endaweni ekhethekile ke ithatha umkhiqizo esiyingqayizivele ngokuthi ibhola eyayigcwele (meditsinbol). Mayelana naye sizobe ukukhuluma ngokuningiliziwe esihlokweni.

definition

imithi ibhola iwumkhiqizo eyenziwe enamandla kakhulu, engakutholanga bafake mechanical of the impahla (iraba, isikhumba kanye nokunye okufana nalokho. d.). Le divayisi yezokwelapha ikhishwe ezinguqulweni ezahlukene, esizibonakalisa umehluko yayo isisindo futhi ububanzi. -accessory imingcele ngqo zincike injongo yawo.

aphoyintimenti

imithi ibhola isetshenziswa ukuze siphinde sithole ngenxa yokulimala kabi of the system zemisipha yabadlali nabantu abavamile, kanye nokuqiniswa jikelele kwemisipha ngcono umzimba ithoni. Njengoba kuboniswa umkhuba eside, lenqwaba umzimba ekhona njengamanje meditsinbolom unike amandla umsebenzi omuhle ukhipha cishe zonke izicubu emzimbeni womuntu, futhi phezulu kanti phansi.

Amapharamitha main

Ibhola inobungako ramming okungase isukela 0.5 kg 4 kg. Izincomo ochwepheshe bathi abasubathi imfundamakhwela kufanele usebenzise izinto akhanya nesisindo eyodwa kilogram. Ukugcizelela kufanele iqondiswe ngokunembile ngokunemba izivivinyo, kamuva kuholele kungenzeka ukwenyuka kancane isisindo projectile esetshenziswa futhi sifinyelele umphumela ofiselekayo.

Amaphutha njalo kakhulu

Ukuqaphelwa ochwepheshe basikisela ukuthi Wabasaqalayo ngokuvamile ukwenza iphutha elifanayo: abafuna ukwenza imithi ibhola Simoni by okwenza ukufakwa kuphela ingalo amandla nesiphanga ibhande ngentshiseko. Kodwa empeleni, kumele ixhunywe wonke umzimba, isebenze imisipha emuva kanye cindezela phakathi naso sonke isikhathi yokusakaza. Kubalulekile ukuba bazi futhi baqonde ngokucacile ukuthi amandla, amandla nesiqondiso isenzo kuhlaselwa e-karate, volleyball nezinye emidlalweni eminingi qinisekisa ukuthi umsebenzi ilungile futhi ehlelekile emzimbeni.

Uma ufaka ukuba njalo ukuqeqeshwa yakho isisindo futhi wamshaya ngebhola imithi, okuyinto inqubo kuzoxoxwa ngezansi, bese ngemva kwamasonto 4-6 uzophawula a inqubekelaphambili ebonakalayo amandla amandla kanye nomthelela.

Bonisa ukwakha amandla kuqhume

Eziningi kuzo. Ukusebenzisa kuqala. Izinyawo kufanele ibekwe ehlombe-ububanzi ngaphandle, indawo meditsinbol phambi kwesifuba. Ungakwazi ke:

• Squat ngomlenze wakhe kwesokudla ngenkathi kwenziwa enyakazayo le esifubeni ngakwesokudla.
• Gingqa ku ngakwesokunene futhi ibenze zayiqeda.
• Catch ibhola phezu kwekhanda lakhe ngezandla zombili ngasikhathi sinye.
• Yenza konke okufanayo, kodwa ngakolunye uhlangothi futhi ohlangothini.

Lokhu kulandelwa lonke.

• inombolo Ukuzivocavoca ezimbili. Ngezandla zombili ngesikhathi esisodwa kuya aphonse ibhola phezulu onyathelisiwe elilodwa noma amabili amamitha, bese abambe. Isisindo umkhiqizo kufanele kube phakathi kuka-1 kuya ku-3 kg.
• inombolo Ukuzivocavoca ezintathu. Thina labahleti esiyilweni bese uphonsa ibhola esandleni eyodwa kuya kwenye.
• inombolo Ukuzivocavoca ezine. Ekuqaleni kulahlwa izinyawo ehlombe nobubanzi ngaphandle futhi umzimba kancane phambili cant. Ngemva kwalokho ngqo futhi ngokushesha kuyalungiswa futhi aphonse ibhola phezulu ngenhloso ukubamba ke.
• Ukusebenzisa yesihlanu. Ukuba ezimfushane, aphonse ibhola phezulu ngalesosikhathi elungisa futhi ukubamba umkhiqizo.
• Ukusebenzisa lesithupha. Labahleti esiyilweni ngezandla zombili ukuze aphonse ibhola phezulu, ngokushesha ukuthatha isikhundla lisalele, bese sivuka futhi ukubamba ibhola.
• umsebenzi Wesikhombisa. Alulaze bebambene ngezandla futhi ibholo esandleni sokunene. Khona-ke balidlulisele esandleni omunye komunye ngqo phezu kwekhanda lakho.
• Ukusebenzisa lwesishiyagalombili kuqinisa cindezela. Ukuze wenze lokhu, amanga emhlane wakho, eguqa ne ngamadolo. Gcina ibhola eduze esifubeni ngezandla zombili. Ngaphezu kwalokho okudingeke ukuba enze lift ejwayelekile phezulu izindlu. Phezulu izindlu liyadingeka uyephuza ephakanyiswe ngenkathi Ubuningi bamahora zingaphazamisi imisipha besisu. Sibe sesiya e-phansi isikhundla sokuqala. Blades akumelwe ayithinte phansi ngokuphelele.

Ukulahla ewenza amasu

Phonsa futhi ibenze ibhola imithi kungaba kanje:

• Ngesikhathi esifanayo ngezandla zombili ngemuva ikhanda phansi.
• Nge kokubili nezandla zingenhla kwekhanda lakhe emuva.
• Ukuncika phambili, aphonse ibhola ngezandla zombili phakathi kwemilenze yakhe emuva.
• Ukulala kwakhe emuva, imilenze ngokushesha ibenze ibhola umlingani wawo, futhi ukuthi ngemva lokuqoqa ibhola kumelwe uphonse futhi umkhiqizo ezemidlalo ngezinyawo elise esitezi athlete.

Ungase futhi baphonse amabhola amancane ngesandla esisodwa phambili kusuka ngemuva ekhanda:

• Indima esasizibekele yona esiqokiwe, ukuguqa ehlezi imi ukuphakama kwakhe ngokugcwele.
• Ngemva kokuma izithiyo okusezingeni eliphezulu.
• Izinhloso elise ohlangothini ukunyakaza (iyasebenza) noma elise ohlangothini vector ukufuduka.
• Ematsheni kunyakaza.
• Ngezinye ibanga kusukela evulekile.
• Ngezinye ububanzi esiphezulu Rebound odongeni.
• Abuya on target.

Modern amabhola ephrintiwe sokufaneleka nokuqeqeshwa CrossFit babe namandla high bezinhlamvu yangaphandle okuyinto ngaphakathi ekhethekile kwagcizelela ngentambo babehlanganisa. Akukona ukuhlakanipha ukufihla ibhola akanayo eqinile noma isihlabathi.