Makokedwe Olumpha ndiwopepuka pokoka pa bar. Njirayi ndi yoyenera kwa othamanga a novice omwe akungodziwa za CrossFit ndipo sanaphunzire momwe angakokere molondola, komanso othamanga odziwa zambiri omwe akufuna kukulitsa mphamvu yophunzitsira ndikugwira ntchito pokoka kupitirira anaerobic glycolysis, pomwe ATP imasungidwa m'maselo amisempha atha, ndipo wothamanga amakhala wochulukirapo sangathe kubwereza kubwereza kwathunthu ndi njira yolondola.
Zokoka zolumpha ndi mtanda pakati pa kulumpha mmwamba ndi kukoka. Chifukwa cha kulumpha, othamanga amakhala ndi poyambira mwamphamvu, ndipo matalikidwe ambiri pakukweza amadutsa mu inertia, zomwe zimachepetsa kwambiri katundu paminyewa ya kumbuyo ndi mikono. Ntchito yomweyi itha kugwiritsidwa ntchito pozindikira njira yotuluka mokakamiza ndi manja awiri.
Magulu akuluakulu ogwira ntchito ndi latissimus dorsi, biceps, mikono yakutsogolo, nkhalango zakumbuyo, ma quadriceps, ndi minofu yolimba.
Njira zolimbitsa thupi
- Ikani nsanja (ma CD a barbell, bokosi lolumphira, sitepe) pansi pa bala yopingasa kuti mikono yanu ikhale molunjika, manja anu ali pamwamba pa mtanda. Kenako gwirani bar yopingasa ndikugwira pang'ono kutambalala kuposa mapewa anu, mikono yanu ikhale yopindika pang'ono, miyendo yanu ikhale yolunjika.
- Khalani pansi pang'ono (manja anu adzawongoka) ndikudumphira mmwamba, ndikufinya mwamphamvu kapamwamba ndi kutulutsa mpweya. Mukakwera kwambiri, ndikutalikiranso kwa inertia.
- Pakadali pano msana wamutu wafika pafupifupi pamlingo wopingasa ndipo inertia yasowa, timayamba kulumikiza ma biceps ndi latissimus dorsi kuti tigwire ntchito, kukoka thupi. Muyenera kugwira ntchito kwathunthu, chibwano chiyenera kukwera pamwamba pa mtanda.
- Bwinobwino pitani pansi, mutenge mpweya. Timayambitsanso kayendedwe, mapazi akangofika papulatifomu. Simuyenera kupumira pansi, chifukwa mudzataya mayendedwe olimbitsa thupi, ndipo mphamvu yake idzachepa kwambiri.
Malo ophunzitsira a Crossfit
Pali malo ambiri owoloka omwe amakhala ndi zolumpha. Timakuwuzani zotchuka kwambiri kuti zigwiritsidwe ntchito pophunzitsa.
| Kuyambira 100 mpaka 10 | Chitani masewera olimbitsa thupi 100, zingwe zolumpha 90, zolimbitsa 80, ma 70, ma kulumpha 60, ma kettlebell amikono awiri, ma hyperextensions 40, kulumpha kwa bokosi 30, ma 20 akufa owuma, ndi ma burpee 10. |
| Pumba | Chitani zodumphira zingwe 200, zophulika 50 zapamwamba, kulumpha 100, makina osindikizira ma benchi 50, ndi kulumpha zingwe 200 |
| Ng'ombe | Chitani kudumpha 200, squats 50 pamutu pamapewa, zolumpha 50, komanso kuthamanga kwa 1.5 km. Zozungulira 2 zokha. |
