Zochita za Crossfit
6K 1 11/01/2017 (kukonzanso komaliza: 05/17/2019)
Pakati pa maofesi angapo owoloka omwe sanagwiritsidwe ntchito ndi akatswiri olowera pamsewu, komanso othamanga achichepere, mapapo am'mapaketi apamwamba amatchuka kwambiri. Kuchita masewerawa sikutanthauza maphunziro apadera, koma kumatha kuchitika ngakhale kunyumba, chofunikira chokha ndikupezeka kwa chikondamoyo kuchokera ku bar.
Chofunika ndi maubwino olimbitsa thupi
Mapapu a mapancake ndi masewera olimbitsa thupi omwe cholinga chake ndikulimbikitsa kulumikizana ndi luso la othamanga. Ndiwothandiza chifukwa, mosiyana ndi mapapu omwe amakhala opanda zolemera, samangodzaza minofu ya miyendo yokha, komanso imalimbitsa lamba wamapewa posunga kulemera kwa pulojekitilo pamutu.
Ubwino wina wa kayendetsedwe kake ndikuti panthawi yakukhazikitsa, mphamvu zazikulu paminyewa ya m'chigawo cha lumbar sizichotsedwa, popeza kulemera pamwamba pamutu kumatanthawuza malo ozungulira kumbuyo kwa wachibale.
Ndi minofu iti yomwe imagwira ntchito?
Pochita ziwombankhanga ndi chikondamoyo pamutu panu, zotsatirazi zikukhudzidwa kwambiri:
- m'munsi thupi - gluteal minofu ndi quadriceps;
- kumtunda kwapamwamba - trapezius minofu, triceps, mtolo wamkati ndi wapakati wa minofu ya deltoid.
Komabe, ziyenera kudziwika kuti thupi lakumwambali limagwira ntchito molunjika - limakhala ndi udindo wolimbitsa ndi kulemera kwa pulojekitiyi ndi mikono yowongoka pamwamba pamutu.
Njira zolimbitsa thupi
Ntchitoyi ndi yolumikizana komanso yovuta kuchita. Chifukwa chake, muyenera kulingalira mosamalitsa njira yakukhazikitsira kwake. Kuti muchite izi moyenera, muyenera kuphunzira kugwira ntchito ndi mapazi anu, poyang'ana mawonekedwe oyenera olumikizirana nawo. Pokhapokha mutadziwa luso lochita masewera olimbitsa thupi popanda zolemetsa zina, mutha kupita patsogolo posankha projectile. Choyamba, yesani kupindika kwapakale koyambirira. Miyendo yanu ikasinthidwa kuti igwire ntchito yolemetsa, mutha kupita patsogolo kukachita mapapu apamwamba a zikondamoyo.
Sankhani kulemera kwa chikondamoyo kuti mukhale omasuka kuchita izi. Katundu wowonjezera ayenera kumangidwa pang'onopang'ono.
Ndiye njira yabwino iti yopangira mapapo a zikondamoyo? Njira yochitira masewera olimbitsa thupi ndiyosavuta ndipo imawoneka ngati iyi:
- Tengani malo oyambira - tengani zikondamoyo m'manja mwanu ndikukweza pamwamba pamutu panu. Manja akuyenera kutambasulidwa kwathunthu pamgwirizano. Yang'anitsani maso anu patsogolo panu kapena pansi. Ikani mapazi anu m'lifupi-phewa padera.
- Kupuma pang'ono, yambani kupita patsogolo ndikuyamba kutsika mpaka bondo likufika pansi kuti tibia la mwendo libwere kutsogolo ndipo ntchafu ya mwendo wakumbuyo iziyang'ana pansi.
- Mukamatulutsa mpweya, onjezerani miyendo yanu, ndikuyang'ana mwendo wakutsogolo, ndikubwerera kumalo oyambira pobwerera.
Zolakwitsa zina
Zina mwazolakwika zomwe othamanga nthawi zambiri amachita akamachita masewerawa, zingapo zingapo zimatha kusiyanitsidwa. Nthawi zambiri amapezeka mumaseŵera othamanga, mwachibadwa, wina anganene - pamsinkhu wosazindikira, pofuna kuyendetsa masewera olimbitsa thupi. Zolakwitsa izi zimawoneka motere:
- Manja osakwanira kulumikizana ndi chigongono ndizolakwika kwambiri zomwe othamanga oyamba amapita. Ngati manja okhala ndi chikondamoyo pamutu sali owongoka kwathunthu, ndiye kuti ma triceps amayamba kunyamula, zomwe ndizosafunikira pantchitoyi.
- Kupondereza mikono ndi chikondamoyo patsogolo - cholakwika ichi chimabweretsa kugawa kolakwika kwa katundu, popeza minofu ya deltoid imadzazidwa, yomwe iyenera kukhala yolimbitsa gululi.
- Kulakwitsa kwa bondo ndiko kulakwitsa koopsa kwambiri. Katundu wochokera ku minofu ya gluteal amapititsidwa ku quadriceps ndikuchulukitsa tendon yake, yomwe ingayambitse kutambasula. Chifukwa chake, ndikofunikira kuyang'anitsitsa mbali ya 90 degree pakati pa femur ndi tibia.
- Kusunthira katunduyo kumiyendo yakumbuyo ndikulakwitsa komwe kumadzaza ma quadriceps, omwe amathanso kubweretsa kuvulala. Chifukwa chake, katundu wamkulu ayenera kusamutsidwa kupita ku gluteus maximus ndi quadriceps ya mwendo wakutsogolo.
- Kaimidwe kolakwika (kupindika kwambiri kapena kuzungulira kumbuyo). Kulakwitsa kotere kumatha kudzaza ndi kuvulala kwamtsempha.
- Mapapu a zikondamoyo ndizovuta komanso zolimbitsa thupi, chifukwa chake, kuti tipewe zolakwika ndi kuvulala, ndibwino kuperekera njira kwa katswiri wodziwa bwino. Ndipo musaiwale kutentha malumikizidwe anu, mitsempha, ndi matope musanachite masewera olimbitsa thupi.
