Dumbbell amalowa lumo

Zochita za Crossfit

5K 0 08.03.2017 (yasinthidwa komaliza: 31.03.2019)

Kuphatikiza pa zochitika zodziwika bwino komanso zotchuka za CrossFit, pali zabwino zambiri, koma zosasinthika zomwe sizinachitike kumbuyo. Chimodzi mwa izo ndi Dumbbell Hang yogawanika. Ntchitoyi ndi yoyenera kwa othamanga oyamba komanso akatswiri. Zithandizira kulimbitsa kupirira, kupopera ma biceps, ma triceps, ntchafu ndi minofu ya ng'ombe. Kuti muchite masewera olimbitsa thupi, mufunika ma dumbbells omwe amakhala olemera.

Njira zolimbitsa thupi

Chombocho chimangokhala lumo chimafuna kuti wothamanga atsatire mosamalitsa njira yoyenera yophera kuti athandizidwe komanso kuti asavulazidwe. Ngati wothamanga achita zinthu zonse molondola, ndiye kuti azitha kupanga magulu angapo am'mimba popanda chiopsezo chovulala. Kuti muchite bwino scissor dumbbell jerk, muyenera:

1. Imani pafupi ndi kanyumba komwe kali pansi. Khalani pansi zida zamasewera, tengani m'manja mwanu, pindani pang'ono ndi msana wowongoka, mukugwada.
   
2. Ndikutambasula, kwezani chododometsa pamutu panu. Pakusuntha kwa mikono, wothamanga amafunika kulumpha, ndikuyika mwendo umodzi kutsogolo ndi winanso kumbuyo.
   
3. Konzani malo omwe mkono uli pamwambapa, imirirani ndi mapazi anu paphewa, ndikuchepetsa zida zamasewera pamlingo wanu.
   
4. Bwerezani mayendedwe kangapo.

Ndikofunika kwambiri kuti musamve kusasangalala mukamayendetsa dumbbell lumo. Chitani masewera olimbitsa thupi kokha ndi zida zomwe mutha kukweza pamutu panu mosavuta. Samalirani chitetezo chanu, yang'anani zopumira kuti mupeze mphamvu musanayambe maphunziro.

Malo ophunzitsira a Crossfit

Mukamayala dumbbell mu lumo, mutha kugwiritsa ntchito zopumira zingapo zolemera mosiyanasiyana - koyambirira kwa kulimbitsa thupi, gwiritsani ntchito zida zolemetsa, kumapeto mutha kuzisintha ndi chopepuka.

Tikukupatsirani magulu awiri a masewera olimbitsa thupi omwe mungagwiritse ntchito pophunzitsa, okhala ndi lumbbell lumo lumo.

Onerani kanemayo: 1 Hour. No Repeat HIIT Workout (July 2025).