Beres olu khetho lukhangelwe, injongo, iimpawu yokusebenza, umthambo

Beres iziporo - kuyi Universal ekuvumela ukuba ukwandisa isiphumo komsebenzi beemvavanyo eqhelekileyo ngaphandle ingozi yokwenzakala. Izixhobo ibonelelwe ukulungisa kweziporo apho ngokukhuselekileyo zimiliselwe na kwipali enqamlezileyo.

Uyilo ezizodwa ivumela lula wokwenziwa iihenjisi Beres izandla. Akwanelanga ukufumana wenayiloni isiqhoboshi elide kunye carabiners zentsimbi lwesamente.

ukuqashwa

Beres yomtya ukuze bar tye ukuba ngokuyintloko kubasebenzisi abanengxaki kabi kwi kwalapho. Kaninzi ukuba ukuxhatshazwa yabo Kweza abantu abaphethwe ndinentlungu engapheliyo umva.

amasango Ukusebenzisa enokwenza kube lula kakhulu uqeqesho, kugxininisa kwindawo esiswini, esemi umva kunye nezandla. imithambo rhoqo usebenzisa isixhobo kwenza kube lula ukuba isebenze, amaqela ngaphambili ezingasetyenziswanga kwezihlunu-msebenzi.

buhle

Beres amasango banamalungelo zilandelayo:

1. Yenza ukuyilwa ubuchule oluchanekileyo imithambo kugxininiswa kumaqela kwezihlunu ethile.
2. Ukusebenza projectile iyakwazi ukufumana ezahlukahlukeneyo amalungiselelo kwi vice kwi bar. Ngenxa isifundo ezinzulu izihlunu imilenze kunye nesisu, umsebenzisi ufumana isiphumo buqapheleke ngaphezu xa usenza imithambo ngaphandle nokuzinziswa umzimba. Isiphumo uyaphuculwa uququzelelo kunye somzimba.
3. amasango Beres esilungiselelwe kungenzeka ngokusebenzisa iintsimbi, ukwenza umthambo olusebenzayo kwi linegunya.

Izimo

Indlela ekhuselekileyo Beres loop? Ingxelo evela kubasebenzisi abasele bakwazi ukuvavanya ifowuni practice, bonisa ukungabikho kwiingozi zempilo. Ukuba abathe kwiihenjisi Kucetyiswa ukuba abantu inkqubo lokubuyisela emva kokonzakala spinal. Kwabanye abasebenzisi, lo mshini nguye kuphela ukhetho enika ithemba kwimeko yesiqhelo.

Uqeqesho lo abdominals

Ab - kube kummandla apho kukopha amaninzi kusetyenziswa Beres loop. Uqheliso ebe ingqalelo nzima kakhulu, usebenzisa njengomncedisi lula kakhulu.

Ukuqala yomtya esisigxina kwi bar. Emva koko ukutshintsha ubude efunekayo ngokweemfuno ngamnye. Ngokuba ekuqaleni kwekhosi ngokwaneleyo bathembele ephambuka yengalo.

Hayi gungqa, amandla enye kuphela eendaba, amadolo akhe esifubeni sakhe. Imilenze bazondelele kule eliphezulu isikhundla embalwa imizuzwana uze emva koko ithotywe yayo yoqobo isikhundla zingumphunga. Enye, uguqulelo enzima ngakumbi nokugalela eendaba - phakamisa iinyawo ngqo kwindawo enye.

Imilenze liphuma vice phezu idiagonal

Ukwenza uguqulelo ngobuchule Kumsebenzi ongaphambili. Ugxininiso oluphambili kwenziwa ukuze sivuselele obliques, athi abenoxanduva ukuyilwa komgca esinqeni le.

Ngesa- ilungiswe ephambuka nomphakamo apho imilenze ayinakolulwa musa ukuchukumisa emgangathweni. Nokuphumla, imilenze ahlale ekhululekile ngokupheleleyo. Ngasemva i flex encinane kummandla empontshwa.

Kwi siphefumla, imilenze ngqo ngaphandle uphakamisa, kakuhle nokukhwela phezulu kangangoko kunokwenzeka kwi idiagonal. Kwindawo eliphezulu lwenziwa ngendlela iziphelo delay mfutshane isikhundla static. kancane kwindawo isiseko kunye iinyawo umoya nzulu. Ulandelelwano zeentshukumo iyaphindwa kunye iinyawo ihamba kwicala elahlukileyo. Ngexesha iintshukumo ukuzilolonga ekhohlo enye nasekunene.

pushups

Beres amasango iyalungiswa kwi bar tyaba, malunga kwi ukuphakama esinqeni. Iinyawo ukuba azinamsonto ngokusebenzisa iirholithi iinzwane phantsi. uxinzelelo eqhelekileyo kuthathwa kwindawo imisiwe elele phantsi. Palm esiku- ububanzi egxalabeni. Ngaphandle kokutshintsha isikhundla, iingalo baphikele kwi iingalo kunye nokuthotywa isifuba kufutshane kumphezulu kumgangatho.

Ukulungisa iinyawo okusawula kwandisa umthwalo izihlunu esiswini, enyanzela womdlali ukuba imizamo eyongezelelweyo ukuzinzisa indawo yokuhlala. Emva eklasini, ndzhendzheleko ukuba enze push-ups ngendlela eqhelekileyo kulula kakhulu.

ibhulorho

Yamkela isikhundla lisalele ngasemva. Umnqonqo kukuthi ayinakolulwa kangangoko kunokwenzeka, Amaxhwele ibotshwe ndzhendzheleko, kunye neentungo kancinci kruthu emadolweni. Smooth isinqe umzimba motion liphuma phezulu kangangoko. Kwangaxeshanye, intloko namagxa apha emgangathweni.

Xa ibhulorho walibala desirably ukuba imizuzu embalwa kwindawo le isindululo. Ngaloo ndlela kunokwenzeka ukwandisa umthwalo ezinqeni, esinqeni kunye umva, kwaye ikhuthaza ukukhula okuqhubekayo mass kwezihlunu.

Burpee

Iphumele umthambo kakhulu ekomelezeni umzimba lonke CrossFit. Performing Burpee Ukusebenzisa imigaqo Beres okhuthaza unyamezelo linamandla izihlunu.

Ukulungiselela uqeqesho omnye yokumisa ibekwe isilingi kunye toe phantsi. Amagxa, esifubeni kwaye ubuyele ngqo. Ukuxhasa umlenze igotywe edolweni noko. Ukugcina umzimba kwindawo elungeleleneyo, ufuduswe phambili nityhala ugxininise emgangathweni, ezintendeni. Ukuxhasa umlenze ebekwe bucala emva indawo imisiwe, uze kuhlabana-ups. Ekupheleni umzimba ihambisa ukuya kwisikhundla ekhaya.

Ekuphetheni

Njengoko ubona, uthatha yomtya ukwenza kakhulu kakuhle, isixhobo isebenziseka ukuba ukuzilolonga lomzimba. Le kwi senziwe laphu eyomeleleyo onako ukumelana imithwalo eliphezulu eqine. Ngoko ke, lo isixhobo likuvumela ukuba enze iintshukumo zomzimba isebenza ngaphandle ingozi yokwenzakala.