Zipangizo Zamakona a Mphete ndizolimbitsa thupi zachilendo zomwe zimafuna mphete zolimbitsa thupi zochepa kapena malupu a TRX. Kuchita masewera olimbitsa thupi sikuwoneka kawirikawiri pamalo ochitira masewera olimbitsa thupi, koma izi sizitanthauza kuti izi sizothandiza. Ndi mtanda pakati pa thabwa lokhazikika ndi kukweza mawondo kupita pachifuwa ndikuphatikiza kutsika konsekonse kwamphamvu. Mwanjira ina, ndikugwiritsa ntchito izi timapha mbalame ziwiri ndi mwala umodzi, ndiye ngati muli ndi zida zotere pamalo anu ochitira masewera olimbitsa thupi, tikukulimbikitsani kuti mukhale ndi nthawi yophunzira.
Magulu akuluakulu ogwira ntchito ndi rectus abdominis, quadriceps, gluteus maximus, triceps ndi ma extensors a msana.
Njira zolimbitsa thupi
Njira yopotozera kapamwamba pamakona ikuwoneka motere:
- Lowani pamalo ovuta ndi mapazi anu m'makona kapena malupu a TRX. Mtunda pakati pa mikono ndi miyendo uyenera kukhala wofanana ndi thabwa lokhazikika kapena chithandiziro chogona. Timayang'anitsitsa msana, timalunjika patsogolo pathu, mikono yathu ili yotambalala pang'ono kuposa mapewa, ndipo timayendetsa mapazi athu m'mphetezo pafupi kwambiri.
- Popanda kusintha kayendedwe ka thupi ndi kutulutsa mpweya, timayamba kukokera miyendo yathu kwa ife, kuyesera kufikira pachifuwa chathu ndi mawondo athu. Ndikofunika kuti musapendeketse thupi patsogolo, matalikidwe asasinthe.
- Timapuma ndikubwerera kumalo oyambira, pambuyo pake timabwereza mayendedwe.
Zovuta za crossfit
Tikukupatsani mwayi wosankha maofesi angapo ophunzitsira opyola malire, okhala ndi kupindika kapamwamba pamakona.
