Kukoka pakona (L-kukoka)

Zochita za Crossfit

7K 0 03/12/2017 (kukonzanso komaliza: 03/22/2019)

Pulogalamu yophunzitsira mphamvu (crossfit) momwe imapangidwira ili ndi masewera olimbitsa thupi ambiri. Ambiri mwa iwo amathandiza othamanga kuti azitha kulimbitsa magulu angapo amisempha nthawi imodzi. Kupopera nthawi imodzi minofu yakumbuyo, komanso pamimba, pangani zokoka ndi ngodya yopingasa, yomwe nthawi zambiri imatchedwa L-pull-ups (dzina la Chingerezi la L-Kokani).

Ntchitoyi ndi yotchuka kwambiri kwa othamanga odziwa zambiri. Oyamba kumene nthawi zambiri amachita ma abs ndi kupopera kumbuyo padera mpaka ataphunzira momwe angachitire mosavuta. Kuchita masewera olimbitsa thupi kumafuna kuti othamanga azitha kuyenda moyenera, komanso kuti azigwirizana kwambiri. Masewerawa amagwiritsidwa ntchito ndi omanga thupi pa bar.

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Njira zolimbitsa thupi

Limbikitsani minofu yanu ndi mitsempha musanachite zoyambira. Chifukwa chake, mutha kuyenda mosamala kulikonse. Gwiritsani ntchito kutambasula. Kuti achite zokoka pamakona (L-pull-ups) molondola, wothamanga ayenera kutsatira njira zotsatirazi:

1. Pitani pa bar yopingasa. Kutalika kwazitali kuyenera kukhala kokwanira mokwanira.
2. Bweretsani miyendo yanu palimodzi. Akwezeni madigiri 90.
   
3. Yambani kupanga zokoka pafupipafupi. Thupi lakumunsi liyenera kukhala lokhazikika, kumangitsa abs. Sungani mapazi anu kufanana pansi. Izi zikuyenera kuchitika nthawi yonseyi. Gwiritsani ntchito matalikidwe athunthu. Muyenera kuti mukukhuza bala ndi chibwano.
   
4. Chitani mobwerezabwereza zingapo za L-Pull-Ups.

Sungani msana wanu molunjika. Kwezani miyendo yanu bwino. Muyenera kumva kupsinjika kwa gulu lama minofu ndikumverera kotentha. Atamaliza zinthu zonse popanda zolakwika, wothamangayo azitha kulimbitsa minofu yambiri nthawi imodzi.

Zovuta za crossfit

Pulogalamu yokokera pakona imadalira luso lanu la maphunziro. Kwa oyamba kumene, ndikulimbikitsidwa kuti muzisinthana pakati pakukoka ndikukweza mwendo. Kwa othamanga odziwa bwino, tikukulimbikitsani kuti muchite mayendedwe bwino kuti mumve bwino minofu yam'mimba. Gwiritsani ntchito maulendo a 10-12 m'magulu angapo. Akatswiri amatha kuchita masewera olimbitsa thupi ndi ma supersets. Chitani zolimbitsa thupi zingapo nthawi imodzi osapumira pakati. Muthanso kugwiritsa ntchito kansalu kapamwamba, kamene kamayenera kukanikizana pakati pa miyendo yanu. Chifukwa chake, mudzakulitsa katunduyo koposa.

Timaperekanso malo angapo ophunzitsira a crossfit, okhala ndi zokopa ndi ngodya yopingasa.

Onerani kanemayo: COMPACK 5800MC Manual L Sealer Shrink Wrapping Machine (Mulole 2025).