Choyimira pamanja chokongola ndipo, makamaka, kuyenda pamanja ndi chizindikiro cha "aerobatics" pakati pa othamanga a CrossFit. Ichi ndi chimodzi mwazinthu zovuta kwambiri zolimbitsa thupi zomwe zimachitika ku CrossFit.
Ngati cholandirira m'manja chikutha kukugwerani, musadandaule - ngakhale Brent Fikowski (@fikowski), yemwe adamaliza wachiwiri pa 2017 Crossfit Games, zidamuvuta kuphunzira zinsinsi za ntchitoyi.
Sindinakhalepo wolimbitsa thupi ndipo nditafika ku Crossfit ndinalibe chiyembekezo ndikaika manja anga pamenepo, ”akutero. - Kuyambira pamenepo, nditatha zaka zambiri ndikuchita zovuta zambiri, ndidakwanitsa kupambana pamchigawochi, chomwe chimaphatikizapo choyimika m'manja.
Takukonzerani malo ophunzitsira asanu othandiza omwe angakuthandizeni kukulitsa luso lanu pochita izi, komanso kulimbitsa ndi kukupatsani mapewa anu. Zachidziwikire, izi zimafunikira kulimba, kusinthasintha ndikugwira ntchito molimbika kuchokera kwa inu. Koma ndikofunikira chifukwa kulimbitsa thupi kasanu kochokera kwa Brent Fikowski ndi akatswiri ena a Masewerawa kukuthandizani kudziwa chimodzi mwazinthu zofunika kwambiri pa masewera olimbitsa thupi a Crossfit..
# 1. Zovuta pakukula kwokhazikika
Chigawo choyamba chimakhala ndi zozungulira zitatu, zomwe zimaphatikizapo zochitika zotsatirazi:
- 25 m kuyenda kwamapapu ndi keke (kapena kettlebell) pamutu panu;
- Ma squats 6 okhala ndi barbell pamwamba (gwirani barbell mwamphamvu).
Monga a Fikowski ananenera, kuyenda kwamiyendo yayitali ndi ma squat apamwamba atagwira mwamphamvu zimathandizira kukhazikitsa bata lonse. Koma izi sizingakhale zokwanira, wothamangayo amachenjeza kuti:
Ngati mulibe kusinthasintha m'mapewa anu, muyenera kusinthitsa thupi lanu kuti mulipirire - tambasulani chifuwa chanu, ma lats, ndi ma triceps.
“Mukakhala ndi mphamvu komanso kusinthasintha, gwerani pansi! Brent akuti. -Sunga msana wako kukhoma, kenako nkumachitanso zomwezo, kungoyang'ana nkhope yako pakhomalo. Komanso yesetsani kuyenda, kuwonjezera, osati kutsogolo kokha, komanso chammbuyo, komanso chammbali. Ikani mateti angapo pafupi nanu - akupulumutsani nthawi yogwa.
# 2. "Kupita Patsogolo"
Ntchito yachiwiri yomwe timakupatsirani idapangidwa ndi Austin Maleolo (@amalleolo) ndi Denise Thomas (@ denthomas7). Onsewa amagwira ntchito ngati makochi ku Reebok CrossFit One ndipo amagwiritsidwa ntchito ndi a Seminar Staff a Crossfit HQ.
Upangiri wawo: “Luso maluso anu musanapite patsogolo. Izi zimachepetsa chiopsezo chovulala ndikuwongolera maluso anu pang'onopang'ono.
Chifukwa chake, pagawo lachiwiri la ntchito yosinthira chogwirizira, muyenera kumaliza ntchito izi:
- 25 mita yolowera mkati;
- Zokhudza 20 zamapewa;
- Masekondi 30 - 60 akugwira chogwirizira khoma khoma;
- Zokhudza 10 pamapewa.
Mukamachita masewerawa, musaiwale kuti pakati pa misa ya thupi ayenera kunyamula mapewa momwe angathere.
Kodi "kukhudza phewa" ndi momwe ntchitoyi ikuchitikira, mutha kuwonera kanemayu pansipa.
Ayi. 3. "Mkwiyo Wokwiya"
Phunziro lachitatu, muyeneranso kumaliza kuchita masewera olimbitsa thupi katatu:
- atagwira "bwato" atagona kumbuyo;
- kukhudza mapewa pachikwama chakumanja choyang'ana khoma (onani kanema pamwambapa);
- akugwira poyerekeza "khwangwala" (zolimbitsa thupi kuchokera ku yoga).
Muyenera kuyamba ndi masekondi 30 pazomwe zili pamwambapa, pang'onopang'ono kuwonjezera nthawi mpaka miniti. Awa ndi malangizo a Sam Orme, mwini wake wa kalabu ya "Crossfit Virtuosity" ku Brooklyn.
Mutha kukhala kutali ndi khoma mukamakhudza mapewa, ”akutero Sam. - Ganizirani kwambiri za kuwongola thupi kwathunthu - kuyambira mmanja mpaka kumapazi.
Ayi. 4. Tabata yosinthidwa
Malo achinayi ophunzitsira omwe cholinga chake ndikupanga kuthekera koimirira pamanja chili ndi magawo awiri.
Gawo I
Gawo loyamba, pamutu wa tabata (ntchito 20, 10 yopuma), muyenera kuchita zozungulira zisanu ndi zitatu zoyang'ana kukhoma. Poterepa, muyenera kulowa ndikutuluka pogwiritsa ntchito khoma.
Gawo II
Mu gawo lachiwiri, cholinga chanu ndikubwereza zomwe zachitika pansipa.
Ikani 10 kg barbell pancake pafupi ndi khoma ndikuyimilira pachithandara ndi manja anu onse pachikondamoyo. Kenako, choyamba sungani dzanja lanu lamanzere pansi, kenako lamanja. Pambuyo pake, bwezerani dzanja lanu lamanzere ku chikondamoyo, kenako kumanja kwanu. Bwerezani izi kangapo momwe zingathere.
Ntchitoyi imachokera kwa Bowie Whiteman (@beauvault) - Mphunzitsi wa Crossfit komanso wochita masewera olimbitsa thupi. Zochita zoterezi zimakuthandizani kukulitsa mphamvu ndi kulumikizana, kuti pambuyo pake muzitha kusuntha mikono yanu mutaimirira mozondoka.
Na. 5. Phwandolo likupitilira
Chomaliza, chachisanu chophatikizanso chimakhala ndi maulendo atatu. Kuzungulira kulikonse kumaphatikizapo zochitika zotsatirazi:
- Mphindi 1 atapachikidwa pa bar yopingasa;
- 20 akugwira "bwato" atagona kumbuyo;
- Maulendo 5 oyenda pamakoma.
Ntchitoyi idapangidwa ndi Alec Smith, wochita nawo masewera a Crossfit komanso wopanga zomwe mwina ndizovuta kuyenda poyenda mwamphamvu zomwe tidaziwonapo. Kuti apangitse zovuta zolimbitsa thupi zoyambirira (atapachikidwa pa bala yopingasa), wothamangayo amalangiza kuti azigwira pakati pa miyendo yake. Izi zithandizira kuyambitsa minofu iliyonse mthupi lanu. Pa bwato, yesetsani kutambasula chifuwa ndi kumtunda kwambiri momwe mungathere. Ponena za kukwera khoma, ndikofunikira kuti muyime kwa masekondi 2-3 kuti mumve kukhazikika ndi kutsindika.
