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Zochita za Crossfit

6K 0 03/12/2017 (kukonzanso komaliza: 03/22/2019)

Ochita masewera olimbitsa thupi omwe amachita masewera olimbitsa thupi amalipira chidwi chawo chachikulu pakuphunzitsa minofu ya m'mimba. Kuchita masewera olimbitsa thupi otchedwa mawondo kugongono pa bala (dzina la Chingerezi - Knees to Elbows) ndilofala kwambiri pakati pa olambalala. Masewerawa amadziwika kuti ndi ovuta. Kuti mumalize ntchitoyi, muyenera kukhala ndi makina osindikizira okwanira, chifukwa mukugwira ntchito muyenera kufikira ndi miyendo yanu pachifuwa.

© Makatserchyk - stock.adobe.com

Mufunika bala kuti mumalize ntchitoyi. Masewerawa amafunikira kuti othamanga azitha kuyendetsa kayendedwe kabwino.

Njira zolimbitsa thupi

Kuti mugwiritse ntchito bwino minofu yanu yam'mimba, muyenera kuchita masewera olimbitsa thupi molondola. Tenthetsani bwino musanamalize kulimbitsa thupi. Limbikitsani mafupa anu ndi mitsempha. Kenako mutha kupitiliza kukhazikitsa kayendetsedwe kake:

1. Pitani kumtunda. Mgwirizano uyenera kukhala wokwanira mokwanira.
2. Bweretsani miyendo yanu palimodzi. Yambani kuwakweza. Muyenera kukhudza zigongono ndi mawondo anu kumtunda kwa mayendedwe.
   
3. Lembetsani miyendo yanu pamalo oyambira.
4. Bwerezani mayendedwe kangapo.
5. Njira ina ndikusinthana pakati pa kukoka mawondo kupita kumphepete ndi mapazi ku bala. Mukamayendera limodzi, mumasinthasintha magulu awiriwa.
   

Gwiritsani ntchito khama la atolankhani, osati inertia. Sungani thupi pamalo okhazikika, osagwedezeka. Paulendo, ndibwino kuti muchepetse m'mimba. Mwanjira iyi, mutha kupopera bwino minofu yanu yam'mimba.

Zovuta za crossfit

Kuti mugwiritse ntchito bwino minofu yanu yam'mimba, gwirani ntchito mwakhama. Chitani masewerawa mu magawo 2-3. Chiwerengero chobwerezabwereza chimadalira momwe osewera aliyense amaphunzirira. Nthawi zambiri, othamanga amakweza mawondo awo m'zigongono pamabuku 10-15 obwereza.

Olimbitsa thupi amakhala tsiku limodzi kuti aphunzitse minofu ya m'mimba. Komanso, mu phunziro limodzi, mutha kutulutsa magulu angapo amisempha nthawi imodzi.

Mutha kuchita masewera olimbitsa thupi ndi ma supersets. Chitani zolimbitsa thupi zingapo nthawi imodzi osapumira pakati. Izi zitha kukhala zoyenda mwachangu komanso mwamphamvu kwambiri, komanso kupindika ndi mwendo wopachika bwino. Kukweza mawondo kumtunda kumatha kuphatikizidwa ndi burpee (kusintha kwakanthawi kwamthupi).

Onerani kanemayo: Ishimondo comic by Leaf-subway (August 2025).