Zochita za Crossfit
5K 0 03/16/2017 (kukonzanso komaliza: 03/21/2019)
Kukweza ku Turkey ndi thumba (thumba la mchenga) ndimachitidwe olimbitsa thupi omwe cholinga chake ndi kulimbitsa minofu yayikulu, kukulitsa kupirira kwamphamvu ndikuwongolera kulumikizana. Kugwiritsa ntchito chikwama m'malo mwa kettlebell kapena dumbbell kumapangitsa kuti masewerawo azikhala ovuta kwambiri, popeza muyenera kuyesetsa kwambiri kuti chikwamacho chikhale pamalo oyenera, kuphatikiza palibe njira yofananira pogwiritsa ntchito mkono wotambasula.
Chikwama Chokwera ku Turkey chimafunikira kulumikizana kwabwino kwa mitsempha ndi minofu yapakatikati, komanso kutambasula bwino ndikumvetsetsa. Muyenera kuyamba kuphunzira izi popanda zolemetsa zina, ndiye yesani kuzichita ndi kettlebell, ma dumbbells kapena bala kuchokera ku barbell ndikuyamba ndi thumba la mchenga. Sitikulimbikitsidwa kuti tichite izi kwa anthu omwe ali ndi matenda amitsempha yamafupa, popeza mayendedwe amtundu wawo sakhala achilengedwe mthupi la munthu, ndipo pali chiopsezo chokulitsa mavuto omwe alipo kale.
Magulu akuluakulu ogwira ntchito ndi minofu yam'mimba yam'mimba, ya quadriceps, ya adductors ya ntchafu komanso yotulutsa msana.
Njira zolimbitsa thupi
Kuti mukweze kukweza ndi Turkey ndi thumba, tsatirani mayendedwe a pansipa:
- Bodza pa mphasa kapena mphasa wa gymnastic, yongolani mwendo umodzi, winayo (mbali yomwe padzakhala thumba) - pindani pa bondo. Ikani chikwamacho pachifuwa ndikuchigwira bwino pakati ndi dzanja limodzi. Ikani dzanja lanu lina kumbali.
- Ikani dzanja lanu laulere pansi ndikudzuka pang'ono pamagongono anu. Yesetsani kumbuyo kwanu molunjika panthawi yonseyi. Pitirizani kukweza mpaka mutakhala m'manja mwanu, yongolani thupi lanu, ndikukhala pansi.
- Ndikofunikira kukweza thupi kumtunda wa mlatho, wodalira pachikhatho ndi phazi la mwendo wopindika. Kenako bwezerani mwendo wina kumbuyo, mutagwada. Wongolani thupi lanu ndikusuntha chikwama kuchokera pachifuwa kupita paphewa, kuti mukhale omasuka kuti mudzuke.
- Imani, nthawi yomweyo kuyika phazi la miyendo yokhotakhota pansi panu pansi. Kenako tsatirani njira zonse motsata kuti mubwerere poyambira.
Malo ophunzitsira a Crossfit
Tikukuwonetsani maofesi ena abwino ophunzitsira opyola malire, momwe kukweza kwa Turkey ndi thumba kumagwiritsidwa ntchito.
