Zochita za Crossfit
5K 0 06.03.2017 (yasinthidwa komaliza: 31.03.2019)
Kuyenda kwa Barbell Pamutu ndimachitidwe olimbitsa thupi omwe nthawi zambiri amachitidwa ndi othamanga a CrossFit. Kuchita masewera olimbitsa thupi kumachitika ndi cholinga chowonjezera mgwirizano wa othamanga komanso kuzindikira kwake, zomwe zingakuthandizeni kwambiri mukamachita zolimbitsa thupi, "kuyenda m'minda", kupalasa ndi zina. Kuyenda pamwamba kumapangitsa kupsinjika kwakukulu pa ma quadriceps, minofu ya gluteal, zotulutsa msana ndi minofu yapakatikati, komanso minofu yambiri yolimba.
Zachidziwikire, kulemera kwa bala kuyenera kukhala kwapakatikati, izi si masewera olimbitsa thupi omwe tili ndi chidwi chokhazikitsa zolemba zamagetsi, sindikupangira kuchita zolimbitsa thupi zolemera makilogalamu oposa 50-70, ngakhale kwa othamanga odziwa zambiri. Ndikofunika kuyamba ndi bala yopanda kanthu ndikuwonjezera pang'onopang'ono kulemera kwa projectile.
Komabe, kumbukirani kuti kuyenda ndi bala pamutu panu, mumayika axial katundu pamsana, chifukwa chake izi ndizotsutsana kwambiri ndi anthu omwe ali ndi vuto lakumbuyo. Pochepetsa chiopsezo chovulala kumunsi kwakumbuyo komanso mawondo, ndikulimbikitsidwa kugwiritsa ntchito lamba wothamanga ndi kukulunga kwamondo.
Njira zolimbitsa thupi
Njira yoyendera ndikuyenda pamwamba pamutu ikuwoneka motere:
- Kwezani kapamwamba pamutu panu m'njira iliyonse yomwe ingakhale yabwino kwa inu (kulanda, kuyeretsa, kugwedezeka, atolankhani ankhondo, ndi zina zambiri). Tsekani pompopompo ndikukula kwanu. Pangani Lordosis pang'ono kumunsi kumbuyo kuti muwongolere bwino thunthu la thunthu.
- Kuyesera kuti musasinthe mawonekedwe a barbell ndi thupi, yambani kuyenda patsogolo, ndikuyang'ana kutsogolo.
- Muyenera kupuma motere: timatenga magawo awiri mukamamwa mpweya, kenako magawo awiri mukamatulutsa mpweya, kuyesera kuti musataye mphamvuyi.
Malo ophunzitsira a Crossfit
Tikuwonetsani maofesi angapo ophunzitsira opyola pamiyendo okhala ndi chomenyera pamutu panu.
