Kukweza chikwama paphewa (Sandbag Paphewa) ndi masewera olimbitsa thupi omwe cholinga chake ndi kukulitsa mphamvu zophulika komanso kupirira kwamphamvu kwa minofu yapachiyambi ndi lamba wonse wamapewa. Imafuna thumba lamchenga. Mutha kugula chipolopolo chokonzekera kapena kuyesa kupanga china kunyumba. Pachiwiri, mutha kukulitsa mphamvu ndi mphamvu popanda kusiya nyumba yanu komanso osataya nthawi panjira yopita kumalo ochitira masewera olimbitsa thupi.
Kuchita masewera olimbitsa thupi kumafunikira kusinthasintha kwamalumikizidwe am'mapewa komanso kulumikizana kwathunthu, chifukwa chake muyenera kukhala ndi mawonekedwe awiriwa. Magulu akuluakulu ogwira ntchito ndi ma quadriceps, otulutsa msana, ma deltas, ma biceps ndi minofu ya trapezius.
Njira zolimbitsa thupi
- Mapazi m'lifupi mwake, mosakhazikika. Timagwada kuti tipeze thumba la mchenga, kuligwira ndi manja awiri ndikukweza mmwamba, kumbuyo kwathu titapendekekera kutsogolo.
- Mukadutsa pafupifupi theka la matalikidwe, yesetsani kuphulika polimbitsa phewa lanu ndi mikono, kuyesa kuponyera chikwamacho. Nthawi yomweyo, wongolani msana wanu ndi "kugwira" chikwamacho ndi phewa lanu. Ngati chikwama cha mchenga chikulemera kwambiri, mutha kudzithandiza nokha poyikweza pang'ono ndi bondo lanu.
- Ikani chikwama cha mchenga pansi ndikubwereza pamwambapa, nthawi ino ndikuponyera paphewa lanu lina.
Zovuta za crossfit
Tikukuwonetsani maofesi angapo ophunzitsira omwe ali ndi chikwama paphewa, chomwe mungatenge nawo pulogalamu yanu yophunzitsira.
| Namwali | Onjezani zikwama 10 pamapewa onse, masitepe 30 pamwamba, ndi ma squat 10 pamutu. Zozungulira zitatu zokha. |
| Amanda | Chitani zophulika 15, ma burpee 15 okoka pa bar, makina osindikizira a benchi 15 ndikupumula pachifuwa, ndikukweza matumba 15 paphewa lililonse. Zozungulira 5 zokha. |
| Jackson | Pangani ma dipisi 40, ma bar 10, ndi zikwama 10 pamapewa onse. Zozungulira zitatu zokha. |
