Zovala zopukutira

Zochita za Crossfit

7K 0 03/15/2017 (kukonzanso komaliza: 03/23/2019)

Towel Pullup ndizochita zolimbitsa thupi zolimbitsa mphamvu, kulimbitsa minofu ndi manja, ndikulimbitsa mitsempha ndi minyewa. Kugwiritsa ntchito chopukutira kumasunthira katundu wambiri kuchokera kuma lats ndi ma biceps kupita patsogolo ndikutembenuza zokoka kuti zikhale zolimbitsa thupi zabwino kwambiri zomwe zilibe zofanana ndi zoyendetsa zamagetsi.

Kuphatikizidwa ndi zolimbitsa dzanja zolimbitsa thupi monga kupachika pa bar kapena kukhala ndi bala yokhala ndi zotchingira bar, zimakupatsani chilimbikitso chachikulu pakukula ndi kulimba mphamvu. Kugwira bwino ntchito komanso mkono wamphamvu zitha kukhala zothandiza pafupifupi pamasewera aliwonse amasewera, kaya masewera amphamvu, kulimbana ndi manja, masewera andewu kapena masewera olimbitsa thupi.

Kuphatikiza pa kukulitsa mphamvu yolimba ndi minofu m'manja mwake, thaulo limakoka minofu yaying'ono m'manja ndi zala, zomwe zimapangitsa kuti minofu iziyenda bwino komanso ndi njira yabwino yopewera nyamakazi ndi matenda ena olumikizana. Ochita masewera ambiri amapeza kuti pokoka matawulo pafupipafupi, kupweteka pamalumikizidwe amanja kumachepa.

Magulu akuluakulu ogwira ntchito: brachialis, brachyradialis, flexors, extensors, pronators ndi instep zogwirizira za dzanja, biceps, posterior deltas, latissimus dorsi.

Njira zolimbitsa thupi

Njira yopangira zokoka pamapepala imapereka magawo otsatirawa:

1. Ikani thaulo pamwamba pa bala. Mutha kuyipachika pamtanda wopingasa, kenako mutha kukoka pang'ono, kapena tengani matawulo awiri padzanja lililonse, kenako mudzakoka mwamphamvu. Mukamagwiritsa ntchito pang'ono, ma biceps ndi brachialis azitenga nawo mbali pantchitoyo, mothandizidwa kwambiri - osinthasintha, otulutsa mawu komanso othandizira pazanja.
   
2. Dzipachikeni pa thaulo, kuligwira ndi chitseko chatsekedwa, yongolani msana wanu, yang'anani pang'ono mmwamba. Pumirani kwambiri.
3. Kwezani kwinaku mukutulutsa. Muyenera kugwira ntchito mwamatalikidwe athunthu, kumtunda kwakumtunda matalikidwe a minofu ndi manja azikhala apamwamba, kumunsi, latissimus dorsi ndi ma deltas apambuyo adzaphatikizidwanso pantchitoyi.
   

Malo ophunzitsira a Crossfit

Tikukuwonetsani maofesi angapo ophunzitsira, kuphatikizapo zokoka pa matawulo, zomwe mungagwiritse ntchito pophunzira pa CrossFit.

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