Zochita za Crossfit
6K 0 06.03.2017 (kukonzanso komaliza: 31.03.2019)
Wothamanga aliyense wa CrossFit amadziwa zamaburpees. Olowererapo zolimbitsa thupi nthawi zambiri amachita zolumikizazi mosakanikirana, kupanga ma burpee okhala ndi bala yopingasa, kulumphira m'bokosi, kumenyanso ndi mphamvu mphetezo. Timalimbikitsanso kutsatira masewera ngati Bar-Facing Burpee.
Mutha kuzichita zonse zolimbitsa thupi komanso kunyumba. Zachidziwikire, mulibe cholembera kunyumba. Poterepa, ndodo wamba ikhoza kukhala njira ina yabwino kwa iyo. Mwapadera, ma burpees omwe amalumpha barbell amafanana ndikulumphira m'bokosi, koma pali kusiyana kumodzi - bala la zida zamasewera nthawi zambiri limagonjetsedwa ndikudumpha chammbali, osati kutsogolo. Kuchita masewera olimbitsa thupi kumalola wothamanga kugwira ntchito ntchafu ndi minofu yapakatikati, komanso minofu yolimba.
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Njira zolimbitsa thupi
Burpee Barbell Jump imafuna kuti wothamanga azitha kugwira ntchito mwachangu kwambiri. Poterepa, zinthu zonse zakuthupi ziyenera kuchitidwa moyenera. Njira yochitira masewera olimbitsa thupi ndi iyi:
- Imani pang'ono patali ndi bala (kuti musadzipweteke mukamadumpha). Onetsetsani kuti mukunama, ikani manja anu m'lifupi.
- Finyani pansi mofulumira.
- Nyamuka pansi, uku ukuwerama pang'ono. Khalani pansi pang'ono ndikukankhira mwamphamvu kuti mulumphire pamwamba pa bala.
- Dumpha pamwamba pa barbell. Pindani miyendo yanu podumpha, simuyenera kukhudza zida zamasewera. Bwerezani mayendedwe mbali inayo. Pangani burpee kudumpha pamwamba pa bala kangapo.
Njira ina yochitira masewera olimbitsa thupi ndikudumpha chammbali, koma kenako muyenera kutsimikiza mukugona pafupi ndi bala, osati patsogolo pake.
Chiwerengero chobwereza chimadalira zomwe mwaphunzira. Ntchitoyi siyovuta kwambiri, chifukwa chake mutha kuphunzitsa kuti mulephere. Kodi 4 amakhala mu gawo limodzi.
Malo ophunzitsira a Crossfit
Kuchita masewera olimbitsa thupi kumapangitsa kupopera bwino minofu ya mwendo ndikuwonjezera mphamvu muzolimbitsa thupi zina zambiri. Chifukwa chake, tikukupatsani zosankha zingapo pa malo ophunzitsira a CrossFit, okhala ndi ma burpees olumpha.
| OMAR | Kutulutsa kawiri ndodo makilogalamu 43 15 burpees ndikulumphira pamwamba pa barbell (moyang'anizana ndi barbell) Kasanu ndi kawiri ndodo yotulutsa 43 kg 25 burpees kulumpha pamwamba pa barbell (moyang'anizana ndi barbell) Katemera wa ndodo katatu makilogalamu 43 35 burpees ndi kudumpha pamwamba pa barbell (moyang'anizana ndi barbell). Chitani kanthawi. |
| RAHOI | Nthawi 12 kudumpha pamiyala yopindika 60 cm Kasanu ndi kamodzi ndodo kutulutsa makilogalamu 43 6 burpees ndi kudumpha pamwamba pa barbell. Chitani kanthawi |
| Masewera Atsegulidwa 14.5 | oponya ndi barbell 43 makilogalamu burpee ndikudumpha pamwamba pa barbell. Bwerezani zozungulira 7 molingana ndi chitsanzocho: 21-18-15-12-9-6-3 |
