Zida zamasewera
6K 0 25.02.2018 (yasinthidwa komaliza: 22.07.2019)
Poganizira za CrossFit ngati njira yokhazikitsira magwiridwe antchito amthupi, ndikofunikira kutchula njira zophunzitsira zachilendo zomwe ndizosiyana kwambiri ndi zomwe othamanga adazolowera. Akatswiri othamanga nthawi zambiri amagwiritsa ntchito zingwe zama raba pophunzitsa. Chifukwa chiyani amafunikira ndipo ndichiyani? Kodi malupu a mphira amafunikira kwa oyamba kumene komanso momwe angasankhire choyenera?
Kodi malupu a mphira ndi chiyani ndipo ndi chiyani?
Malupu a mphira ndi mabatani athyathyathya opangidwa ngati mphete (alibe chiyambi kapena mathero). Amagwiritsidwa ntchito poletsa thupi komanso kuphunzitsa thupi. Makhalidwe a mawonekedwe ndiwo mwayi waukulu:
- Mosiyana ndi zokopa alendo, mawonekedwe ozunguliridwa amalola kuti malowo agwiritsidwe ntchito popanda mfundo zina, zomwe zimachepetsa chiopsezo choterera.
- Chingwecho chimalumikizidwa bwino ndi zipolopolo, zomwe zimathandizira kulumikizana ndipo sizimasokoneza mayendedwe achilengedwe.
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Chingwe cha mphira chimagwiritsidwa ntchito popanga mphamvu yayikulu. Zimakupatsani inu kukulitsa katunduyo pachimake pazoyenda, zomwe zimakuthandizani kuti muchepetse zovuta zogwira ntchito ndi chitsulo. Zimathandiza:
- Chitani masewera olimbitsa thupi m'munda pomwe palibe chitsulo.
- Limbikitsani kuchita bwino kwa maphunziro ndi zolemera ndi kulemera kwa thupi.
- Gwiritsani ntchito mphamvu zophulika komanso maluso owoneka bwino.
- Khalani ndi mphamvu yakutsogolo popanda chiopsezo chovulala.
- Kuchepetsa katunduyo poyambira kulimbitsa thupi chifukwa chothandizira.
- Wonjezerani zisonyezo zamphamvu ndikugwiritsa ntchito thupi popanda kulitseka ndi lactic acid.
- Lonjezerani zisonyezo zamagetsi othamanga.
- Lonjezani kupirira kwa mgwirizano.
Zosangalatsa: Kwa othamanga ambiri a CrossFit, malupu a mphira ndiye njira yokhayo yochitira zolimbitsa mphete ngati kulibe malo ochitira masewera olimbitsa thupi.
Komabe, tiyenera kudziwa kuti ngati cholinga chanu ndikumanga minofu, bweretsani thupi lanu bwino, ndiye kuti malupu a mphira sangalowe m'malo mwa mabulosi, ziphuphu ndi zida zolimbitsa thupi. Masiku ano, makanema ogwiritsa ntchito malupu kunyumba atchuka kwambiri, omwe amati akhoza kusintha zida zina zonse. Izi siziri choncho, malupu a labala ndi zida zowonjezera chabe zomwe zingakuthandizeni kuchita maluso ena, kukulolani kuchita zolimbitsa thupi pang'ono patchuthi, kapena kupitiliza kuchita masewera olimbitsa thupi. Musaganize kuti mutha kupanga chiwonetsero chabwino mwa kungogula ndi kuchita masewera olimbitsa thupi kunyumba.
Kwa oyamba kumene, ndizomveka kugwiritsa ntchito malupu a raba kuti muchepetse katundu mukakoka. Njira ina yogwirira ntchito ndikuchepetsa pang'ono zolimbitsa thupi monga kukonzekera masewera olimbitsa thupi achitsulo.
Makhalidwe
Kuti mumvetsetse momwe mungasankhire zingwe zopangira mphira pazokoka kapena zochitika zina, muyenera kudziwa mawonekedwe awo akulu:
| Khalidwe | Zikutanthauza chiyani? |
| Mtundu | Zolumikizira nthawi zambiri zimakhala ndi utoto wowuma. Kuchuluka kwa mtundu kuuma kumatsimikizika kokha ndi wopanga. Palibe miyezo yeniyeni. |
| Mphamvu zosintha | Imadziwika kuti kuuma kwazingwe kumasintha ikatambasulidwa. Ndikofunikira mukamagwiritsa ntchito malupu monga cholumikizira masewera olimbitsa thupi. |
| Kulimbana ndi kusintha kwa kutentha | Zogwirizira zimapangidwa ndi latex kapena labala, chifukwa chake ndikofunikira kuti mufunsane ndi wopanga za kulumikizana kozizira kwa kumadalira. Izi zidzakuthandizani kuti muphunzitse ndi malupu panja m'nyengo yozizira, zomwe ndizofunikira kwa othamanga. |
| Valani kukana | Imadziwika kuti lupuyo itenga nthawi yayitali bwanji komanso momwe kuuma kwake kosintha kumasinthira pakapita nthawi. |
| Kusinthasintha kwa tepi | Kusinthasintha kumasiyana kutengera nkhaniyo. Kusinthasintha kumakhudza kutha kugwiritsa ntchito mfundo zomangira malupu pamodzi kapena kulumikizana ndi ma projectiles. |
| Malire kwamakokedwe | Chikhalidwe chofunikira cha mabatani opepuka. Imadziwa kuchuluka kwa katambidwe kake asanatambasuke. |
Pankhani yogwira bala yopingasa, mawonekedwe ake ndi awa:
- Kutambasula malire. Mosiyana ndi kugwiritsa ntchito malupu poyenda koyenda, mukamagwira ntchito yopingasa, malowo ayenera kutambasulidwa mwamphamvu. Chifukwa chake, kwa oyamba kumene, tikulimbikitsidwa kuti tizigwiritsa ntchito zingwe zolimba pang'ono.
- Kulimbana ndi kusintha kwa kutentha. Ngati simukuchita masewera olimbitsa thupi, ndiye kuti izi ndizofunikira kwambiri. Mothandizidwa ndi kutentha, kumadalira nthawi zambiri amataya kulimba kwawo, ndipo kuzizira amatha kungophwanya.
Malangizo ogwiritsira ntchito
Kuchepetsa chiopsezo chovulala ndikuwonjezera magwiridwe antchito a mphira, tikulimbikitsidwa kutsatira malamulo osavuta:
- Osalumikiza kuzungulira kuzungulira cholumikizira. Ngakhale mukufika pachimake, mumakulitsa kukangana, komwe kumakhudza chikhalidwe chawo.
- Yesetsani kugwiritsa ntchito mfundo, ndibwino kugula ma carabiners apadera omwe amatha kupirira katundu wofunikira. Izi zithandizira kukhazikika kwa projectile.
- Ngati kuli kofunika kuonjezera katunduyo, ndikwanira kuti mupindike kuzungulira pakati.
Kupanda kutero, malamulo oyendetsera ndikusankha malupu a mphira ndi ofanana ndendende ndi gulu la mphira.
Kuphunzitsa ma raba ndi zida zotetezeka kwambiri, sizimapweteka amuna kapena akazi.
Moyo wabera
M'malo mwake, ngati simukudziwa kuti ndi mitundu iti yama rabara yomwe mungasankhe poyambira, yesani kugwiritsa ntchito zingwe zopangira labala. Ngakhale ndizochepa pamakhalidwe awo, nthawi zambiri zimakhala zotsika mtengo. Kuphatikiza apo, zingwe ndizosavuta kusintha posintha kutalika kwa lever kuti asinthe kuuma kwake.
Mutayesa kuyeseza ndi magulu a labala kapena magulu otsutsa, onetsetsani kuuma kwawo pogwiritsa ntchito cholembera kapena masekeli oyambira masika. Mukazindikira kulimba kwambiri, gwiritsani ntchito chiwerengerochi kuti musankhe malupu oyenera katunduyo.
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Mwachidule
Kudziwa momwe mungasankhire zingwe zopangira mphira kumatha kukulitsa magwiridwe antchito pamasewera aliwonse. Nthawi zambiri, malupu amtundu wa mphira ndi omwe amathandizira kuthana ndi chigwa cholimba ndikuwonjezera kuchita bwino kwa masewera olimbitsa thupi. Izi zimatheka chifukwa chakuti sikofunikira kugwiritsa ntchito mayendedwe othandizira omwe amasiyana ndi luso ndi matalikidwe kuchokera pachimake.
