M'masewera olimba monga CrossFit, kupweteka, kusapeza bwino, kapena kuvulala panthawi yamaphunziro ndizofala. Munkhaniyi, tikambirana ngati kuli kotheka kusintha machitidwe a othamanga omwe ali ndi zovulala pamanja ndi m'zigongono. Ndipo tidzawonetsanso bwino pazosewerera makanema pazovulala za dzanja ndi chigongono, zomwe ndi zabwino kwa othamanga omwe avulala panthawi yophunzitsidwa.
Mukayamba kumva kupweteka kapena kusasangalala mukamachita CrossFit, onetsetsani kuti mwafunsana ndi wophunzitsa wanu komanso wothandizira. Koma kumbukirani kuti pakukonzanso kuvulala palibe chifukwa choti musapitilize kuchita zolimbitsa thupi. Chinthu chachikulu ndikudziwa momwe mungasinthire masewera olimbitsa thupi mwanjira yoti pakakhala kuchira pambuyo povulala, musayike nkhawa zosafunikira pamalumikizidwe owonongeka.
Kuyimitsa maphunziro si njira ina, aliyense amadziwa. Makamaka ngati sikofunikira kwenikweni. Nthawi zina timangofunika kupumula pang'ono, kupuma, kupumula ndikubwerera kuti tigwire ntchito ndi mphamvu ziwiri.
Pambuyo pokambirana ndi physiotherapist, tidaganiza zakuwuzani momwe mungapangire masewera olimbitsa thupi kapena masewera olimbitsa thupi kwa wothamanga wovulala. Pankhaniyi, tiziwona zovulala za olumikizana ndi chigongono ndi dzanja.
Yankho nambala 1: kukweza mawondo kugongono
M'njira imeneyi, kutsegulira mwamphamvu kwa minofu yayikulu, kusunthika kwamapewa ndi latissimus dorsi ndikofunikira. Nthawi yomweyo, timayesetsa kukhazikika osagwiritsa ntchito chigongono ndi dzanja pantchito yathu. Ndiye kuti, tikamachita masewera olimbitsa thupi, timagwira popanda kugwira dzanja, pogwiritsa ntchito malupu apadera ophunzitsira omwe amathandizira mkono mpaka chigongono.
Yankho 2: gwirani ndi barbell
Pogwira ntchito ya barbell, kaya ndi squats, chifuwa chokoka kapena kugwedezeka, tiyenera kukumbukira za kutseguka kwamphamvu kwa minofu ya miyendo, pakati ndi kumbuyo, komanso kukhazikika kwa lamba wamapewa. Mukamachita masewera olimbitsa thupi, yesetsani kuti musagwire ntchito mozungulira momwe mungathere. Mukakweza bala, gwirani kapamwamba ndi kukoka projectile ndi manja awiri, koma muyenera kuigwira ndi dzanja limodzi. Ngati izi sizingatheke, gwiritsani ntchito zida zina kwakanthawi kochepa monga ma kettlebells.
Nambala yachitatu: kukoka
Kuchita masewerawa molondola pamaso pa chigongono kapena dzanja kuvulala, kutsegulira mwamphamvu kwa minofu ya torso ndi mikono, kutseguka kwa minofu yam'mimba ndi lumbar ndikofunikira. Ganizirani za minofu yanu yayikulu. Kuchita masewerawa ndi koyenera kwa owoloka, ochita masewera olimbitsa thupi komanso othamanga achichepere pazifukwa ziwiri izi:
- amadziwa kusamala bwino kuti asataye mphamvu komanso kuti asawononge dzanja lachiwiri;
- zolimbitsa thupi amafuna mkulu mlingo wa mphamvu, amene alidi.
Yankho 4: gwirani ndi bala pamapewa
Kutsegula kwamphamvu kwa minofu ya mwendo, kutsegulira kwam'mimba ndi phewa. Apanso, timayesetsa kuti tisaphatikizepo chigongono ndi dzanja.
Njira yachiwiri 5: kuchita masewera olimbitsa thupi
Zochita zomwe zili pansipa ndizokhudzana ndi maphunziro oyambira ndipo zimakhudza kutseguka kwa minofu yayikulu, kutsegulira kwamtsempha kwamtsempha, zotchinga m'chiuno ndi paphewa panthawi yophedwa.
Tapereka zitsanzo zochepa chabe za momwe mungasinthire zochitikazo kuti mupitirize kuchita masewera olimbitsa thupi a CrossFit. Kumbukirani, kusintha nthawi zambiri sikungakhale njira yabwino kwambiri kwa wothamanga. Nthawi zambiri, kupumula ndiye njira yabwino kwambiri. Mulimonsemo, chisankho chabwino kwambiri ndikufunsana ndi wophunzitsa wanu komanso wothandizira zamthupi momwe angachiritse ovulala ndikuchita masewera olimbitsa thupi ngati alipo.
Mukasankha kupitiliza maphunziro ngakhale mutavulala, yang'anani mbali yakumaloko kwa gululi, mosamala kwambiri njira yogwiritsira ntchito kulemera, kuti musakulitse kuvulala komwe kulipo osakhumudwitsa wina watsopano.
Muthanso kuwonera makanema othandiza okhudzana ndi kukonzanso pambuyo povulala kwamiyendo ndi zingwe:
