Zochita za Crossfit
6K 0 08.03.2017 (yasinthidwa komaliza: 31.03.2019)
Mphamvu zolimbitsa thupi momwe zimapangidwira zili ndi zochitika zambiri zothandiza zomwe zimathandiza othamanga kuwonjezera ziwonetsero zamphamvu, komanso mphamvu zonse za thupi. Kutenga ma dumbbells atapachikidwa pachifuwa mutakhala (dzina la Chingerezi - Dumbbell hang squat clean) amalola wothamanga kuti azigwiritsa ntchito pafupifupi ziwalo zonse zamthupi. Katunduyo amalandiridwa ndi minofu yakumbuyo kwa ntchafu, trapezium, komanso gawo lamapewa la othamanga.
Njira zolimbitsa thupi
Kuti mugwire bwino ntchito yamagulu amitundu yambiri, yesani mayendedwe onse ndi njira yolondola. Kuti achite izi, wothamanga ayenera kutsatira njira zotsatirazi potengera ma dumbbells kuchokera popachika pachifuwa atakhala pansi:
- Imani pafupi ndi zida zamasewera, ikani mapazi anu mulifupi paphewa. Tengani ma dumbbells mmanja onse. Pendani pang'ono kutsogolo kwa thupi, pomwe muyenera kugwada pang'ono.
- Lumpha pang'ono ndikukhala pansi. Ndikusuntha, ponyani zododometsa pamapewa anu ndi manja anu onse.
- Lungamitsani thupi, kumtunda kwa mayendedwe, konzani malo omwe thupi limapuma ndikupumulirani mphindi.
- Bwerezani kutenga cholumikizira kuchokera popachika mpaka pachifuwa pomwe mwakhala. Izi ziyenera kuchitika kangapo.
Tsatirani njira yoyenera yochitira masewerawa. Muyenera kugwira ntchito popanda zolakwa, komanso ndi zida zolimbitsa thupi zabwino. Mwanjira iyi, mutha kuloza gulu lamagulu osalongosoka popanda chiopsezo chachikulu. Musanayambe mayendedwe, onetsetsani kuti simusokoneza aliyense. Muthanso kulumikizana ndi wophunzitsa waluso za njira yakukweza ma dumbbells kuchoka popachika pachifuwa. Adzakufotokozerani zolakwitsa ndipo adzatha kupanga pulogalamu yabwino yophunzitsira.
Malo ophunzitsira a Crossfit
Kuti muchite bwino kukweza mawu, muyenera kugwira ntchito molimbika. Kulemera kwa zida zamasewera, komanso kuchuluka kwa kubwereza, zimadalira kwathunthu luso lanu la maphunziro. Kumayambiriro kwa gawoli, gwiritsani ntchito mabelu olemera, kenako mutha kuwalowetsa m'malo opepuka.
| Kuwukira |
Malizitsani maulendo asanu. Kulemera kwathunthu kwa ma dumbbells kuyenera kukhala kofanana ndi kulemera kwa thupi. |
| 20 ofananira ndi gehena | Imapangidwa ndi ma dumbbells awiri 20 kg. Chitani zozungulira zisanu. Raundi yoyamba ndi:
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Pakulimbitsa thupi kamodzi, muyenera kulimbitsa magulu ambiri am'mimba. Chitani zochitikazo mophatikizana ndi kusuntha kwakukulu kwa mtima. Limbikitsani minofu ndi malo anu musanaphunzire. Gwiritsani ntchito kutambasula. Kutenga ma dumbbells kuchokera pakhosi kumatha kukhala kopweteka ngati wothamanga samakhala wotentha koyambirira kwa kulimbitsa thupi.
