Snatch Balance ndi masewera olimbitsa thupi omwe amagwiritsidwa ntchito ndi olimbitsa thupi kuti achite njira zolanda. Ndikukankhira kumbuyo kwa mutu ndikukhazikika pamutu ndikukwera. Kuchita masewera olimbitsa thupi kumathandizanso kukulitsa mphamvu pakukwapula, chifukwa kumatipangitsa kugwira ntchito yolemetsa kwambiri ndikuthanso njira yakukhala pansi, titanyamula kapamwamba ndikugwira.
Magulu akuluakulu ogwira ntchito ndi ma quadriceps, minofu ya deltoid, ma adductors a ntchafu, minofu yolimba, zotulutsa msana ndi minofu yam'mimba.
Tiyenera kudziwa kuti kubedwa kwa bala nthawi zambiri kumasokonezedwa ndi ntchito ina yolemetsa yolemetsa - mphamvu yolanda mphamvu bala, momwe wothamanga amafinya bala nthawi yomweyo ndikupita pamalo omwe amakhala. Izi ndi machitidwe osiyanasiyana, ndipo amagwiritsidwa ntchito kukulitsa maluso osiyanasiyana.
Njira zolimbitsa thupi
Njira yowonongera ili motere:
- Chotsani cholembera pazoyenda ndikuyenda masitepe ochepa kuchokera pamenepo. Sungani msana wanu molunjika, ikani mapazi anu m'lifupi paphewa, zala zazing'ono zitembenukira mbali.
- Timayamba kupanga shvung ndikuchoka munthawi yomweyo kupita kumtunda wotsika. Chitani squat yaying'ono (5-10 cm iyenera kukhala yokwanira kwa othamanga ambiri omwe ali ndi kutambasula kokwanira ndipo amatha kukankhira njira za svung) ndikukankhira bala moyeserera kwa deltas ndi quadriceps, nthawi yomweyo kuyamba kutsika. Ndikofunika kukhala pansi, ndikudumphadumpha ndikutambasula miyendo yanu pang'ono kuposa mapewa anu - motero zidzakhala zosavuta kuti mukhale olimba ndikunyamuka kuchokera pansi, chifukwa chophatikizidwa ndi minofu ya ntchafu ya adductor.
- Yambani kupita pansi mpaka mutakhudza mitsempha yanu ku minofu yanu ya ng'ombe. Ngati mugawira katunduyo molondola, mutsikira pampando wotsika nthawi yomweyo pomwe barbell imadutsa matalikidwe ake onse ndikutseka mikono itatambasulidwa.
- Mutapuma pang'ono pansi, bwererani poyambira. Kuti mumve bwino momwe mungadzukire pampando wotsika mutanyamula barbell ndikugwira, samalani kwambiri za squat. Mukakhala owongoka, zitsekereni moyenera kwachiwiri ndikuchita zina.
Momwe mungapangire moyenera mozungulira bala ukuwonetsedwa muvidiyoyi.
Malo ophunzitsira a Crossfit
Tikukupatsani maofesi angapo ophunzitsira opyola malire, pomwe imodzi mwazochita zolimbitsa thupi ndikulanda moyenera.
