Zochita za Crossfit
7K 1 11/16/2017 (yasinthidwa komaliza: 05/16/2019)
Sumo kettlebell amakoka pachibwano ndi masewera olimbitsa thupi omwe mungasinthire kulimbitsa thupi kwanu kwa CrossFit. Kwenikweni, zochitikazi zimachokera ku sumo-style deadlift and strip broach grach.
Potengera ma biomechanics, kukoka koteroko kumakumbutsa kwambiri kutenga barbell pachifuwa (komanso ma kettlebells kapena ma dumbbells) mwanjira iliyonse - mfundo yogwirira ntchito ndiyofanana.
Ubwino wochita masewera olimbitsa thupi
Ndi masewera olimbitsa thupiwa, mutha kukhala ndi mphamvu yolimba pamiyendo ndi lamba wamapewa. Kuti muchite izi, muyenera kugwiranso ntchito mobwerezabwereza ndi kulemera kopepuka. Kenako kupita patsogolo mu ma thrusters, ma barbells pachifuwa, ma shvungs ndi ma barbell amakoka pachibwano ndizolimba kwambiri.
Kuphatikiza apo, ntchitoyi ndiyabwino kwambiri kugwira ntchito motsutsana ndi nthawi. Mwachitsanzo, khalani ndi cholinga chokwaniritsa mizere 50 ya sumo kettlebell kupita pachibwano mu mphindi imodzi. Choyamba, mudzalidziwa bwino kawiri, kenako 30, 40 ndi zina zambiri. Izi zithandizira kuti minofu yanu izolowere kugwira ntchito mwachangu, ndipo zolemba zanu m'malo ambiri a CrossFit zidzasintha. Mfundo ndiyakuti mukonzekeretse psyche kuti ubongo uwonetse minofu kuti igwire ntchito yopuma pang'ono pakati pa zopindika. Amawonjezera kupirira kwa aerobic ndi anaerobic. Kuphatikiza apo, mumawononga mphamvu zambiri ndikuwotcha mafuta ochulukirapo, popeza malo ogulitsa glycogen amathera mwachangu panthawiyi.
Ndi minofu iti yomwe imagwira ntchito?
Kusunthaku kumatha kugawidwa m'magawo awiri: kufufuma kwa sumo ndikugwira pachibwano.
Ndikufa, ntchito yayikulu imagwera pa:
- minofu ya adductor ya ntchafu;
- minofu ya gluteal;
- alireza.
Ma biceps a mchiuno ndi omwe amatulutsa msana amagwira ntchito pang'ono.
Mabondo atatambasulidwa kwathunthu, timayamba kukoka kettlebell kupita pachibwano. Magulu akuluakulu ogwira ntchito pankhaniyi ndi minofu ya deltoid (makamaka mtolo wakunja) ndi trapezium. Gawo laling'ono la katundu limagweranso pa biceps ndi m'manja.
Paulendo wonsewo, minofu yam'mimba imakhala yolimbitsa, chifukwa chake timakhala olimba osalola kuti kulemera kwake kugwere kwambiri.
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Njira zolimbitsa thupi
Njira yochitira masewera olimbitsa thupi ikuwoneka motere:
- Ikani kettlebell pansi patsogolo panu. Kulemera kwake kuyenera kufanana ndi thupi. Ikani mapazi anu pang'ono pang'ono. Kutalika kwake kumadalira kutambasula kwanu, simuyenera kumva kusapeza bwino pakati pa ntchafu yamkati.
- Sungani msana wanu molunjika momwe mungathere, ingopindirani pang'ono pang'ono (kwenikweni madigiri 10-15). Popanda kuwerama, khalani pansi ndikugwira uta wa kettle ndi manja awiri. Gwiritsani chitseko chatsekedwa.
- Pogwiritsa ntchito minofu yanu ya mwendo, imani ndi ma dumbbells. Sungani msana wanu molunjika panthawi yonseyi. Msonkhanowu uyenera kukhala wophulika komanso mwachangu momwe ungathere kuti upanikenso. Kenako mapewa sangatope chifukwa chakufa mwachangu ndipo mutha kuyambiranso. Mfundo yomweyi imagwiranso ntchito mukamasuntha kettlebell ndi manja anu awiri patsogolo panu.
- Mukamaliza kuwongola ndi kuwongola mawondo anu, kulemerako kuyenera "kuuluka" pang'ono pokha mwa inertia. Izi ndi zomwe muyenera kugwiritsa ntchito. Simuyenera kumukoka pachifuwa, muyenera kupitiliza mayendedwe ake. Pewani pang'ono mapewa anu ndi kugwada m'zigongono, kokerani kettlebell pafupifupi pachifuwa. Kusunthaku kumachitidwa mofananamo ndi barbell kukoka pachibwano ndikumangirira pang'ono. Pofuna kutsindika za katunduyo paphewa, m'malo mokweza ma trapeziums, mukakweza, falitsani zigongono zanu mbali. Pamwamba, chigongono chiyenera kukhala pamwamba pa dzanja.
- Pambuyo pake timabwereza mobwerezabwereza. Ngati mukugwira ntchito yopingasa, pomwe mukuyenera kubwereza kangapo kwakanthawi, muyenera kuyika kettlebell pansi mwamphamvu momwe mungathere, ndikupendeketsa nsana wanu pansi. Ngati sichoncho, chitani zomwezo, pokhapokha kuti musinthe.
