Zochita za Crossfit
6K 0 03/14/2017 (kukonzanso komaliza: 03/22/2019)
Slam mpira paphewa ndi masewera olimbitsa thupi omwe mungalimbikitse kulimbitsa thupi kwanu kuti mufike kwambiri. Ngakhale zikuwoneka ngati zopepuka, kuponyera mpira paphewa kumafunikira mphamvu zambiri ndikudzipereka kwathunthu pakuphedwa, ndiye kuti mukwaniritsa kuphatikiza kwa ma aerobic ndi anaerobic. Zikatero, phindu la maphunziro anu a CrossFit likuchulukirachulukira, ndipo mukulitsa kupirira kwanu, mphamvu zophulika komanso kulumikizana kwanu. Kuponya mpira pamapewa kumafanizira magwiridwe antchito amtundu wofananira, chifukwa chake kukhazikitsa kwake sikungokulitsa mphamvu zanu zothamanga, komanso kukupatsani kudzidalira kwina.
Magulu akuluakulu ogwira ntchito: ma biceps m'chiuno, zotulutsa msana, minofu ya deltoid, biceps, rectus ndi oblique minofu yam'mimba.
Tiyenera kudziwa kuti pochita masewerawa, palibe kuchepa kwakukulu ndikutambasula kwa minofu yomwe timafunikira. Chifukwa chake, musayembekezere kuti zikuthandizireni kukhala ndi minofu yolimba. M'malo mwake, kuchita masewera olimbitsa thupi koteroko kumavumbula zabwino zake panthawi yolemera kapena kuyanika, pomwe timafunikira ndalama zowonjezerapo kalori kuti tithandizire kuyatsa mafuta.
Njira zolimbitsa thupi
Njira yoponyera mpira pamapewa ili ndi mayendedwe otsatirawa:
- Imani patsogolo pa mpirawo, khalani pansi pang'ono, tengani m'chiuno mwanu pang'ono. Onetsetsani kutsogolo ndi kumvetsetsa projectile mwamphamvu ndi manja awiri. Pangani Lordosis yaying'ono mu lumbar msana kuti mudziteteze kuvulala kosafunikira. Palibe nzeru kugwiritsa ntchito lamba wothamanga. Kulemera kwake kwa mpira wamankhwala sikokwanira kukula kwambiri pakatikati pamimba ndikupangitsa kuti apange chimbudzi cha umbilical.
- Yambani kuchita zina monga zakufa zakutsogolo, khalani kumbuyo kwanu ndikuyembekezera. Kusunthaku kuyenera kukhala kophulika. Tikamakweza mwachangu, zimakhala zosavuta kwa ife kuponyera mpira paphewa pathu ndikubwezeretsa komwe timatha kuchita munjira imodzi.
- Kokani mpira pang'ono (pafupi pachifuwa) ndi kuyesetsa kwa ma deltoid ndikuuponyani paphewa. Pambuyo pake, tembenukani, kwezani zida zamasewera ndikuchita zomwezo, koma ndikuponyera paphewa lina.
Malo ophunzitsira a Crossfit
Ngati mwadziwa bwino luso loponya medball, ndiye kuti mutha kuphatikiza maofesi omwe ali ndi mpira paphewa lanu papulogalamu yophunzitsira. Timabweretsa zina mwa zotchuka kwambiri.
