Burpee ndikulumphira patsogolo

Zochita za Crossfit

6K 0 31.10.2017 (yasinthidwa komaliza: 18.05.2019)

CrossFit ndi yofunika ngati masewera chifukwa ili ndi mapulogalamu a othamanga oyamba komanso kusiyanasiyana kwa othamanga odziwa zambiri. Makamaka, chifukwa cha ichi - palibe malire a ungwiro mu njira ndi zovuta za masewera olimbitsa thupi. Chitsanzo cha izi chikhoza kukhala burpee yakutsogolo. Zikuwoneka kuti ndikungowonjezera pang'ono pakuchita masewera olimbitsa thupi, komabe, chifukwa chotsindika magulu amisala omwe sanagwiritsidwepo kale, atha kukhala okhawo pakukonzekera wothamanga kwa miyezi yayitali yachilimwe.

Ubwino wochita masewera olimbitsa thupi

Bwanji mugwiritse ntchito burpees patsogolo pulogalamu yanu? Kupatula apo, magulu ofunikira a minofu amatha kupangidwa popanda kugwiritsa ntchito zolimbitsa thupi. Chowonadi ndi chakuti ntchitoyi ikufuna kukulitsa mphamvu zophulika.

Makamaka, kulumpha kunja kumakupatsani mwayi kuti mugwire ntchito nthawi imodzi:

• quadriceps - ngati minofu yomwe imakulitsa miyendo mwachangu;
• gastrocnemius, kuphatikiza minofu yoyambira yokha. Zowonadi, munthawi yogwira yomwe ikuyenda, zomwe zimayambitsa zimafalikira ndi gulu ili;
• minofu ya ntchafu - yomwe imabweretsa thupi pamalo oyenera.

Zonsezi ndizothandiza kwa anthu omwe amaphatikiza CrossFit ndi masewera ena. Zotsatira zabwino kwambiri za ma burpees ndikulumphira patsogolo zimawonetsedwa ndi othamanga pamasewera othamanga ngati mpira waku Europe ndi America.

Chifukwa cha matalikidwe osazolowereka, komanso kalembedwe kofulumira, amakupatsani mwayi wothamanga kwambiri ndikulumpha.

Ndi minofu iti yomwe imagwira ntchito?

Poganizira zolimbitsa thupi ngati burpee ndikulumphira kutsogolo, zida zonse zamthupi zamunthu zimakhudzidwa. Nthawi yomweyo, pamaulendo osiyanasiyana, kulimba ndi kutsindika kwa minofu yomwe imagwiritsidwa ntchito ndiyosiyana kwambiri:

© Makatserchyk - stock.adobe.com

Njira zolimbitsa thupi

Zochita za burpee ndikulumphira patsogolo ndizofanana ndi burpee yoyambira. Komabe, chifukwa chodumpha (chomwe ndichofunikira kwambiri pagawo lachitatu), chitha kukulitsa kwambiri katundu wa quadriceps ndi mwana wa ng'ombe, omwe satenga nawo gawo pakusintha kwakanthawi.

Zochita zolimbitsa thupi

Njira yopangira burpee ndikulumphira patsogolo ikuphatikizapo:

Gawo 1:

1. Khalani owongoka.
2. Khalani pansi.
3. Pitani ku "malo abodza".

Gawo 2:

1. Kankhirani pansi. Ndikololedwa kuti atsikana azikakamira kuchokera m'maondo awo.
2. Bweretsani ndikusunthira kumalo a "squat".

Gawo 3:

1. Pitani mwamphamvu kuchokera pomwe mwakhala, kupitilira ndi kutsogolo, kuyesera kuthana ndi mtunda woyenda kwambiri.
2. Bwererani ku gawo 1.

Nthawi yakupha iyenera kubwereza kasanu ndi kawiri pamphindi. Ntchito yayikulu ya wothamanga ndikuwonjezera zokolola komanso kupirira pomwe akusunga liwiro ndi njira yolondola!

Zomwe muyenera kuyang'ana mukamachita?

Kuti muchite masewera olimbitsa thupi moyenera komanso nthawi yomweyo pewani kuvulala, musanayambe ntchito, muyenera kuwonetsetsa zinthu izi:

• Mtundu wa nsapato. Chifukwa chakupezeka kwa gulu lolumpha, pakalibe miyala yabwino, kuwononga kosayenera kwa njirayi kumatha kubweretsa zotsatirapo zomvetsa chisoni kwambiri;
• Kupuma koyenera. Kutulutsa kumachitika kokha panthawi yolumpha. Palibe magawo theka.
• Kuthamanga kwa kuphedwa ndiimodzi mwazinthu zothamanga kwambiri ku CrossFit. Ngati nyengo yayitali sichiwonedwa, magwiridwe antchito a kudumpha amagwa ndi 20-30%.
• Mukamagwira ntchito zolemera, muyenera kuwongolera mayendedwe anu. Kuti muchite izi, ndibwino kugwira ntchito ndi mnzanu, yemwe angaloze zolakwika ngati pali china chilichonse.
• Mukalumpha, muyenera kuyesetsa kuti musafike pamalo apamwamba (kulumpha wamba kwa squat), koma yesetsani kusuntha minofu yolimba ndi thupi. Tangoganizirani kuti mukuthamanga kwambiri. Mtundu woyenda uyenera kukhala wofanana.
• Kusamala - pambuyo polumpha, kuyenera kuwonedwa, apo ayi magwiridwe antchito amachepetsa.
• Burpee ndikulumphira patsogolo ndichinthu choyenera kuchita masewera olimbitsa thupi, chifukwa chake muyenera kuchita kaye koyamba, chifukwa cha kutopa, mphamvu yake idzachepa kwambiri.

Malangizo

Burpee ndikulumphira patsogolo nthawi zambiri siziwoneka ngati masewera olimbitsa thupi, koma ngati kapangidwe kabwino.

Malangizo abwino kwambiri oti muzigwiritsa ntchito ndikuphatikiza ndi burpee yosavuta. Mwachitsanzo, mutha kugwira ntchito yopirira yolumpha, ndipo miyendo yanu itadzaza ndi magazi, pitani ku burpee yosavuta. Nchifukwa chiyani machitidwe osiyanasiyanawa? Chilichonse ndichosavuta - ngati ndi burpee yosavuta, ma abs ndi mikono amalandila katundu wamkulu, ndiye pankhani yolumpha, katundu wambiri amagwera paminyewa yamiyendo!

Mukamaliza masewerawa awiriwa, mutha kupitiliza kulongeza minofu yomwe idatopa padera.

Chofunika koposa, chifukwa chakukulira kwazovutaku, ndibwino kuti muziyang'aniridwa ndi wophunzitsa, kapena mutenge nawo poyang'anira kugunda kwa mtima kuti muwone momwe mtima ulili

Onerani kanemayo: 6 Dumbest Burpee Mistakes Sabotaging Your GAINS! STOP DOING THESE! (Mulole 2025).