Zochita za Crossfit
5K 0 27.10.2017 (yasinthidwa komaliza: 18.05.2019)
Ndi othamanga ochepa omwe amakondadi kupanga ma burpees, ndipo pazifukwa zomveka: ndizovuta mthupi komanso m'maganizo. Koma muyenera kuchita izi ngati mukufunitsitsa kuti mukhale ndi zotsatira zabwino mu CrossFit. Munkhaniyi, tikukuwuzani momwe mungapangire ma burpees oyang'ana kutsogolo - kusiyanasiyana kwa zolimbitsa thupi zomwe zimadziwika ngakhale kwa omwe akuyambukira kumene.
Ubwino wochita masewera olimbitsa thupi
Nthawi zambiri ma burpees akutsogolo amachitika limodzi ndi barbell jump ndikutembenuka kwa 180 degree. Zachidziwikire, kusiyanaku ndikovuta kwambiri kuposa koyambirira, chifukwa miyendo imagwira ntchito kwambiri. Pamapeto pa setiyi, bala liziwoneka ngati chopinga chosagonjetseka, ndipo ma quadriceps adzipangitsa kudzimva okha ndikulumpha kulikonse.
Ubwino wa ma burpees akutsogolo ndiwodziwikiratu ndipo ndi awa:
1. chitukuko cha kupirira kwa aerobic;
2. kukonza kuthamanga kwa mphamvu ndi magwiridwe antchito a othamanga;
3. maphunziro a mtima dongosolo;
4. kuchuluka kwa mphamvu zamagetsi, zomwe zimakupatsani mwayi wogwiritsa ntchito ma calories ambiri ndikuwotcha mafuta ambiri.
Kuthamanga kwachangu kochita masewera olimbitsa thupi, maubwino awa adzawonjezeka. Kuchuluka kwa mtima pa burpees kumakhala kwakukulu kwambiri kuposa momwe mumakhalira ndi mtima wokhazikika, chifukwa chake, njira zonse zamagetsi zimathamanga.
Ndi minofu iti yomwe imagwira ntchito?
Ntchito yaikulu imagwiridwa ndi magulu otsatirawa:
- katemera;
- minofu ya gluteal;
- ntchafu ntchafu (pamene kulumpha);
- zokopa;
- minofu ya pectoral ndi deltoid (panthawi yokakamiza).
Minofu ya rectus abdominis imakhala yolimbitsa thupi, imakupatsani mwayi wolimbitsa thupi nthawi yonseyi.
© Makatserchyk - stock.adobe.com
Njira yakupha
Njira yochitira ma burpees akutsogolo siyosiyana kwambiri ndi zakale, komabe pali zina zobisika zomwe zikuchitika. Kusinthaku kumalimbikitsidwa motere:
- Choyamba, muyenera kuyimirira patsogolo pa bala, moyang'ana patali. Njira ina ndiyo kukhala chammbali kwa iye. Kuphatikiza apo, poyimirira, kutsindika kumatengedwa kunama.
- Zowonjezera zina. Ntchito yanu sikungokakamira mukamagona pansi ndikukakamiza, koma ngati zingatheke, chitani mwachangu komanso mwamphamvu momwe mungathere. Pomwepo ndi pamene gululi lidzaphulikadi. Ndibwino kuti tizikakamiza gulu lankhondo - timagwera pansi mozama ndi zigongono zowongoka, tidzichepetse mpaka chifuwa chikukhudza pansi ndikudzuka mwamphamvu chifukwa cha kuyesetsa kwa minofu yam'mimba ndi ma triceps. Chifukwa chake simugwiritsa ntchito mphamvu pakudutsa gawo loyipa la gululi. Ngati kulimbitsa thupi kwanu sikukuthandizani kuti muzitha kukankha mosavutikira asirikali, ndibwino kuti muzimangokhalira kukangana koyamba, ndikupangira ma burpees.
- Kuti mulumphe patsogolo ndikukwera mwamphamvu, choyamba muyenera kutenga malo oyenera pa izi. Popanda kusintha mawonekedwe a manja anu, pangani kulumpha pang'ono (pafupifupi masentimita 30), imirirani ndikugwada.
- Kuchokera pano tiyenera kudumpha kupita patsogolo. Timalimbikitsa kudumpha pamtengo kapena china chilichonse paphiri laling'ono. Izi zikuthandizani kuti mukhale ndi luso, chifukwa mudzalumpha osati kungokweza phazi lanu pansi.
- Pitani mwamphamvu ndikugwera pamiyendo yopindika pang'ono. Ngati ndi kotheka, pangani 180 digiri mlengalenga kapena pansi mutatsika. Mukalumpha, musaiwale kutukula manja anu pamwamba panu ndikuwomba m'manja - uwu ndi mtundu wa chizindikiro choti kubwereza kumamalizidwa.
- Chitani mobwerezabwereza.
Njira imodzi iyenera kubwereza mwina khumi. Kudumpha konse kuyenera kukhala kofupikitsa, simuyenera kulumpha mita imodzi ndi theka kuchokera pa bar. Izi zidzakupulumutsirani ma reps owonjezera.
