Burpee kulumpha pa bokosi: masewera olimbitsa thupi ndi maofesi owoloka * Crossfit

Zochita za Crossfit

6K 0 07.03.2017 (yasinthidwa komaliza: 31.03.2019)

Burpee ndi imodzi mwazinthu zodziwika bwino kwambiri za CrossFit. Imakhala yolimba kwambiri ndipo imathanso kuchitidwa molumikizana ndi mayendedwe ena. Nthawi zambiri othamanga amachita burpees osakaniza ndi kudumpha bokosi. Chifukwa chake, wothamanga amatha kugwira ntchito osati thunthu lokha, komanso minofu ya ntchafu, minofu yolimba, komanso ana amphongo.

Kusuntha kumachitika mwachangu, simungathe kupumula pakati pobwereza. Kuti muchite kulumpha kwa burpee m'bokosi, mufunika chikhazikitso chamatabwa, chomwe muyenera kudumpha. Kawirikawiri kutalika kwa kabati kumakhala masentimita 60, koma kumatha kukhala 50 kapena 70 cm.

Njira zolimbitsa thupi

Kulumpha kwa burpee pamiyala yokhotakhota kumafuna luso lapadera kuchokera kwa wothamanga. Nthawi zambiri, masewera olimbitsa thupi ndiosavuta kwa othamanga omwe amadziwa zambiri zolimbitsa thupi. Ndikofunikira kwambiri kugwira ntchito mwachangu, koma nthawi yomweyo ndizolondola kuchita zinthu zonse zakuthupi. Njira yopangira burpee ndikudumpha pamiyala yamiyala imapereka njira zotsatirazi:

Imani patsogolo pa bokosilo patali. Onetsetsani kuti mukunama, ikani manja anu m'lifupi.
Finyani pansi mofulumira.
Nyamuka pansi, uku ukuwerama pang'ono. Bwezerani manja anu, ndikukhalanso pansi.
Kankhirani mwamphamvu, tulukani mtsogolo ndi mmwamba. Tambasulani manja anu ku kabati. Pitani pamiyala yokhotakhota, kenako, osatembenuka, bwererani.
Tengani malo abodza kachiwiri. Bwerezani zolumphira pansi.

Mukakhala kuti simukukhulupirira luso lanu, mutha kungodumpha m'malo poyambira, kenako ndikubwereranso ku mtundu wolondola wa masewerawo. Chiwerengero chobwerezabwereza chimadalira maphunziro anu ndi zokumana nazo.

Malo ophunzitsira a Crossfit

Timapereka maofesi angapo ophunzitsira ophunzirira, imodzi mwa iyo ndi burpee yolumpha pabokosi.

7x7	Kasanu ndi kawiri kupalasa dumbbells pamalo abodza 10 -20 kg Kasanu ndi kawiri atolankhani atayimirira 50-60 kg 7 burpees ndi kulumpha pa bokosi Kasanu ndi kawiri sumo deadlift 40-60 kg Ponyani mpira wolemera pansi kasanu ndi kawiri. Malizitsani 7.
Lumikizanani nafe	Magulu Apamwamba a 15, 43kg 10 burpees ndi kulumpha pa bokosi, 60 cm Nthawi 10 ndikuponya mpirawo kutalika kwa 3 m, 9 kg Kukoka masokosi mpaka bala 15 nthawi. Malizitsani maulendo asanu.
Zamgululi CF52 20012014	12 burpees ndi kulumpha pa bokosi, 60 cm Kuponya mpira kwa 21, 9 kg 12 yopachika, 43 kg Kupalasa mamita 500. Chitani kwakanthawi.