Kupaka mphete zakuya ndichizolowezi chopopera pachifuwa chomwe chimafunikira mphete zotsalira kapena ma TRX loops. Chifukwa chake, ngati muli ndi zida zotere pamalo anu ochitira masewera olimbitsa thupi, tikukulimbikitsani kuti muphatikize zojambulazi nthawi ndi nthawi kuti musokoneze minofu yanu ndikuwapatsa chidwi chatsopano kuti akule ndikuwonjezera mphamvu.
Ma biomechanics oyenda ndi mtanda pakati pa kuswana ndi benchi osindikizira a dumbbells atagona pabenchi osakhazikika pang'ono. Kuphatikiza apo, mgulu loyenda komanso pamalo otsika kwambiri, matumbo a pectoral amatambasulidwa kwambiri, omwe amachititsa kuti magazi azigwira ntchito mwamphamvu ndikulimbitsa kupopera.
Magulu akuluakulu ogwira ntchito: minofu ya pectoral, mitolo yakunja ya minofu ya deltoid, rectus abdominis muscle. Kuphatikiza apo, minofu yambiri yolimbitsa thupi imagwira nawo ntchitoyi, yomwe imayambitsa udindo wa zigongono ndi mikono yathu.
Njira zolimbitsa thupi
Njira yochitira masewera olimbitsa thupi ndi iyi:
- Lowani pamalo ovuta ndi manja anu mu mphete zolimbitsa thupi zochepa kapena zingwe za TRX. Sinthasintha maburashi kuti mphetezo zikhale zofanana.
- Mukamalowetsa mpweya, yambani kutsika bwino, kwinaku mukutambasula mikono yanu mozungulira ndikukula. Ntchito yathu ndikupita kutsika kwambiri kuti titambasule gawo lakunja kwa minofu ya pectoral momwe zingathere, komabe, popanda kutengeka - sipayenera kukhala zovuta pamalumikizidwe pamalo otsika kwambiri.
- Kutulutsa ndi kutulutsa minofu ya pectoral, bwererani pamalo oyambira, kuyesera kuti musafalitse zigongono patali kwambiri. Ngati simunaphunzitsidwe mokwanira kapena kuti ndinu onenepa kwambiri, chitani izi mutagwada - motero mudzapangitsa kuti ntchitoyi ikhale yosavuta komanso kuti mumvetse bwino ma biomechanics.
Malo ophunzitsira a Crossfit
Ngati mukufuna chidwi ndi ntchitoyi, tikuwonetsani malo angapo ophunzitsira a CrossFit ndi zomwe zili.
| Tambasula | Chitani zipsera zakuya zaku 10, ma dumbbell okwera 10 akukwera, ma rolls a 10, ndipo 10 sock ikukwera kubala. Zozungulira zitatu zokha. |
| Duwa | Chitani masewera akutali 10, ma kukoka 8, ma 12 akufa, ndi ma 8 akuya kwambiri. Zozungulira zitatu zokha. |
