Shvung atolankhani kumbuyo kwa mutu (Push Press Behind) ndi masewera olimbitsa thupi akale, omwe amagwiritsidwa ntchito bwino pamaphunziro awo ndi othamanga omwe akuchita nawo CrossFit komanso kulimbitsa thupi. Ndi makina osindikizira oyimilira kumbuyo kwa mutu ndikugwiritsa ntchito minofu ya miyendo ndi kumbuyo, mwanjira ina, ndi kubera mwamphamvu.
Ntchitoyi ndi yosiyana ndi yomwe imathamanga chifukwa chakuti kayendetsedwe kake kamakhala kovuta kwambiri m'chilengedwe. Poterepa, wothamanga samapita pansi pa barbell, koma amangoyika pang'ono inertia kuti barbell inyamuke chifukwa chophatikizira munthawi yomweyo magulu angapo mwamphamvu pantchitoyo.
Magulu akuluakulu ogwira ntchito ndi ma deltoid, otulutsa msana, ma quadriceps, abs ndi minofu yotupa.
Njira zolimbitsa thupi
Njira yopangira zolimbitsa thupi za shvung kumbuyo kwa mutu ikuwoneka motere:
- Chotsani cholembera pazoyambira ndikubwerera m'mbuyo masitepe angapo. Sungani msana wanu molunjika, kuyang'ana kwanu kumayang'ana kutsogolo, bala ili pansi pamwamba pa trapezoid.
- Chitani pang'ono-squat, osunga msana wanu molunjika bwino. Matalikidwe a squat ndi ochepa - pafupifupi 15-25 cm.
- Yambani kudzuka mukakweza bala ndikutulutsa mpweya. Gawani katunduyo m'njira yoti maondo ndi zigongono azikulirakulira pamwamba nthawi yomweyo - kuti muthe kugwira ntchito ndi kulemera kochuluka kwanu, ndipo kuchita bwino kwa zolimbitsa thupi kudzawonjezeka kwambiri. Chifukwa chake, timafinya bala chifukwa cha kulimbikira kwa mapewa, koma gawo lina la katunduyo "limadyedwa" chifukwa cha ntchito ya miyendo.
- Gwetsani bala kubwerera ku trapezoid ndikupanganso wina. Musachepetse barbell ndi kuyenda kwakuthwa - pamtolo wa khomo lachiberekero pamakhala katundu wambiri. Ndi bwino "kukumana" bala pansi - kuchita kuviika pang'ono, pamene pali masentimita angapo kuti trapezoid.
Malo ophunzitsira a Crossfit
Tikukulangizani kuti mukayese pa CrossFit imodzi mwamalo ophunzitsira omwe ali pansipa, okhala ndi cholembera kumbuyo kwa mutu.
