Chitani masewera olimbitsa thupi "Opukutira pansi"

Zochita za Crossfit

8K 0 03/11/2017 (kukonzanso komaliza: 03/22/2019)

Zochita za Floor-Wipers ndichimodzi mwazinthu zothandiza kwambiri pamimba pophunzitsa mphamvu. Pali kusiyanasiyana kosiyanasiyana kwa opukutira pansi. Kupitilira maphunziro anthawi zonse pogwiritsa ntchito zochitikazi, wothamanga amatha kupopa bwino kumtunda ndi kutsika kwa abs, komanso kutulutsa minofu yam'mimba ya oblique.

Kuti mumalize kugwiritsa ntchito polisher pansi, mufunika barbell. Nthawi zina, amatha kusinthidwa ndi ma dumbbells. Wopukutira pansi amafunika kuti wothamanga azitha kuyendetsa bwino kayendedwe kake. Nthawi zambiri, izi zimachitika kokha ndi omanga thupi odziwa zambiri.

Njira zolimbitsa thupi

Kuti asavulazidwe, wothamanga ayenera kuchita zonse zolondola molondola. Kuchita masewera olimbitsa thupi ndizopweteka, yesetsani kugwira ntchito limodzi ndi mnzanu. Komanso, walangizi waluso amatha kuthandiza wothamanga, yemwe angaloze zolakwika, komanso kuzungulira. Kuti asavulazidwe, wothamanga ayenera kutsatira njira zotsatirazi:

1. Mugone pabenchi atolankhani kapena pansi.
2. Tengani barbell kuchokera poyimitsa kapena pansi. Kukula kwake ndikofanana.
3. Finyani zida zamasewera pachifuwa chanu, komanso konzani malo ake. Yendetsani manja anu molunjika ndipo musapinde mivi yanu.
   
4. Sungani mapazi anu pamodzi. Kwezani iwo mosinthanitsa kumanja ndi kumanzere kwa bala, kenako ndikuwatsitsa.
   
5. Pangani mobwerezabwereza kangapo pansi polisher.

Kulemera kwake pa bala kulibe kanthu, koma nthawi yoyamba wothamanga ayenera kuphunzitsa pogwiritsa ntchito bala yopanda kanthu. Kulemera kwake sikuyenera kuchepera makilogalamu 20. Katunduyu ngati sakukwanira, masamba anu amapewa sadzakanikizidwa mwamphamvu pabenchi kapena pansi ndipo zidzakhala zovuta kuti mukhale okhazikika pazolowera. Tsatirani njira yolondola yochitira mayendedwe. Muyenera kugwira ntchito popanda zolakwika. Kuphunzira mwakhama kukuthandizani kuti muzigwiritsa ntchito bwino minofu yanu.

Zovuta za crossfit

Tikukuwonetsani maofesi ophunzitsira ophunzitsira opitilira muyeso, omwe amaphatikizanso masewera olimbitsa pansi.