Pali zochitika zambiri zabwino za CrossFit kunjaku. Chimodzi mwazomwezi ndikumakweza mphamvu kwa ma dumbbells pachifuwa (dzina la Chingerezi ndi Dumbbell Split Clean), lomwe limalola kuti wothamanga azitha kugwiritsa ntchito magulu ambiri amisempha. Katundu woloza amalandila kumbuyo kwa ntchafu, ng'ombe ndi minofu yamtundu, komanso ma biceps a bodybuilder.
Kuti muchite masewera olimbitsa thupi, mufunika ma dumbbells omwe amakhala olemera. Mphamvu zokweza zopumira pachifuwa ndizabwino kwa onse akatswiri othamanga komanso oyamba kumene.
Njira zolimbitsa thupi
Ngati wothamangayo azichita zonse mwaluso moyenera, ndiye kuti azitha kupanga magulu angapo amisempha popanda chiopsezo. Kuti achite izi, wothamanga ayenera kutsatira njira zotsatirazi pochita kukweza zida zazing'ono pachifuwa:
- Imani pafupi ndi zida zamasewera, ikani mapazi anu mulifupi paphewa. Tengani ma dumbbells mmanja onse.
- Tsamira. Sungani msana wanu molunjika. Zoyimbira ziyenera kukhala pamiyendo.
- Mothandizidwa ndi kugwedezeka, ponyani zida zamasewera pamapewa. Pindani mivi yanu. Wothamanga amafunikanso kudumpha ndi phazi limodzi kutsogolo ndi linalo kumbuyo.
- Imani ndi mapazi anu mulifupi-phewa padera ndikutseka mikono yanu kumtunda kwakeko, kenako ndikutsitsa zidole m'chiuno mwanu.
- Bwerezani mayendedwe kangapo.
Chitani masewera olimbitsa thupi ndi zida zamasewera zomwe zimakhala zolemera. Tsatirani njira ya masewera olimbitsa thupi - kuti mukhale ndi zotsatira, muyenera kugwira ntchito popanda zolakwa. Samalani ndi chitetezo chanu ndipo onani mphamvu ya dumbbells musanayambe maphunziro. Zikhala bwino ngati koyamba kuchita masewera olimbitsa thupi motsogozedwa ndi wophunzitsa waluso. Akulozerani zolakwika ndikuthandizani kuti mupange pulogalamu yabwino yophunzitsira.
Malo ophunzitsira a Crossfit
Ochita masewera olimbitsa thupi omwe amaphunzira zolimbitsa thupi amafunika kugwira ntchito mwachangu. Chiwerengero chobwerezabwereza pakukweza mphamvu kwa ma dumbbells pachifuwa ndichokha. Zimatengera mbiri ya maphunziro anu, komanso zolinga zamaphunzirowa.
| 20 ofananira ndi gehena | Chitani masewera olimbitsa thupi ndi ma dumbbells awiri 20 kg Lembani maulendo 20. Raundi yoyamba ndi:
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| CrossFit Mayhem-01/16/2014 | Pangani zozungulira zitatu za kubwereza kwa 21-15-9.
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