Zochita za Crossfit
5K 0 03/08/2017 (kukonzanso komaliza: 04/01/2019)
Push jerk kumbuyo ndi njira yodziwika bwino yolimbitsa thupi yomwe imachokera ku nkhokwe yolimbitsa thupi. Pochita masewerawa, wothamanga amakweza chojambula pamutu pake chifukwa chophatikizira munthawi yomweyo magulu akulu akulu mthupi lathu: ma quadriceps, minofu yolimba, abs, minofu ya deltoid ndi zotulutsa msana.
Zolimbitsa thupi ndizofala pakati pa othamanga padziko lonse lapansi, chifukwa zimakhala ngati chisonyezo cha masewera olimbitsa thupi komanso othamanga, chifukwa magwiridwe ake oyenera amafunikira mphamvu, kupirira, kusinthasintha, kulumikizana komanso kuthamanga.
Kuthamanga kwakumbuyo kumbuyo kwa mutu kumasiyana ndi shvung wakale, choyambirira, pamalo omwera mowa. Pogwira barbell paminyewa ya trapezius, osati kutsogolo kwa deltas, mumachepetsa katundu pamagulu a zigongono ndi mitsempha, koma onjezerani katundu pachikopa cha mozungulira paphewa ndikuvulala pachiwopsezo ngati mutagwira ntchito zolemera zazikulu. Chifukwa chake, musaiwale kuti muzitha kutentha pang'ono ndi pang'ono ndikuwonjezera kulemera kwake.
Njira zolimbitsa thupi
Njira yochitira masewera olimbitsa thupi ndi iyi:
- Tengani barbell kuchokera pazoyikirazo ndikuyiyika paminyewa ya trapezius. Msana uyenera kukhala wowongoka kwathunthu, kuyang'ana kumayendetsedwa patsogolo, minofu ya m'miyendo ndi m'mimba ndizovuta pang'ono.
- Yambani kupanga shvung kwinaku mukukankhira bala kumtunda ndi kuyesetsa kwa minofu ya deltoid ndikupanga squat yaying'ono, kukumbukira kubweza msana wanu molunjika. Ena amachita sikwere, ena amalumpha pang'ono ndikutambasula miyendo yawo pang'ono.
- Pitirizani kukankhira bala mmwamba ndi pansi mpaka bala litakhazikika m'manja akutali. Pambuyo pake, imirirani, kusungabe bata ndikusintha kapamwamba.
- Gwetsani bala kubwerera ku trapezoid ndikupanganso wina.
Malo ophunzitsira a Crossfit
Tikukuwonetsani zovuta zochitira masewera olimbitsa thupi zomwe zimakhala ndi kukoka kumbuyo kwa mutu, zomwe mungagwiritse ntchito pochita CrossFit.
