Zochita za Crossfit
5K 0 03/11/2017 (kukonzanso komaliza: 03/22/2019)
Kulimbikira Kusinkhasinkha Kusewera ndi masewera olimbitsa thupi. Cholinga chake ndikupanga mitsempha ndi mapewa amapewa ndikuwonjezera mphamvu pakukoka. Ntchitoyi ndi kupopera kwa barbell kumbuyo kwa mutu, ndikugwira bar ndikumugwira, ndikulowa m'malo otsika, ndikutsata pomwe mwakhala. Mukamachita masewerawa, mumakhala olimba komanso osasunthika, zomwe ndizofunikira kuti mukwaniritse zolanda ndi kugwedezeka, popeza mphamvu yanu yokoka imasinthasintha, ndipo mawonekedwe oyendetsera kapamwamba amalowera mbali ina kuchokera kwa inu.
Magulu akuluakulu ogwira ntchito ndi ma quadriceps, ma adductors a ntchafu, minofu yotupa, m'mimba ndi ma deltoid.
Mphamvu barbell kulanda moyenera nthawi zambiri imasokonezedwa ndi kuimitsidwa kwa barbell. Zowonadi, kwa munthu kutali ndi dziko la crossfit ndi weightlifting, zitha kuwoneka kuchokera kunja kuti mayendedwewa ndi ofanana ndipo ntchito imachitidwa chimodzimodzi, koma sizili choncho. Pazitsulo zamphamvu za bala, pali gulu lolimbikira, lomwe limaphatikizapo minofu ya deltoid pantchitoyi. Ndipo kuyenda komweko, nthawi zambiri, kumachitika mosalala kwambiri - apa sitikuphunzitsa mphamvu zophulika, koma kutha, kusinthasintha komanso kulumikizana.
Njira zolimbitsa thupi
- Chotsani cholembera pazoyenda ndikuyenda masitepe ochepa kuchokera pamenepo. Bala ili pa trapezium, kuyang'ana kumayang'ana kutsogolo, kumbuyo kuli kowongoka.
- Mosavuta kuyamba kutsikira pampando wotsika, ndikuyang'ana kwambiri ntchito ya quadriceps. Mukangoyamba kutsika, yambani kufinya bala kumbuyo kwanu. Gwirani ndikumugwira ndikutulutsa. Palibe cholumikizira pano, mosiyana ndi ma shvungs akale: ma deltas amagwira ntchito okha, miyendo imagwira yokha.
- Dzichepetseni pansi mpaka mutakhudza mitsempha yanu ku minofu yanu ya ng'ombe. Katunduyu ayenera kugawidwa m'njira yoti afinyire bala mpaka mmwamba ndikuwongola zigongono nthawi yomweyo kutsikira pampando wotsika ndi matalikidwe athunthu.
- Mutapuma pang'ono pansi, yambani kuyimirira. Nthawi yomweyo, gwirani kapamwamba m'manja mutatambasula pamwamba panu, monga ndi squat yapamtunda. Pambuyo pokwera komaliza, tsitsani pulojekitiyi pa trapezoid ndikubwereza zonse kuyambira pachiyambi.
Malo ophunzitsira a Crossfit
Tikuwonetsani maofesi atatu ophunzitsira omwe ali ndi mphamvu yamagetsi yophunzitsira opyola malire.
