Sandbag Deadlift ndimachita zolimbitsa thupi zomwe zimafanana ndi zakufa zakufa zakale. Ntchitoyi nthawi zina imayenera kuphatikizidwa pakuchita kwanu masewera olimbitsa thupi kuti muwonjezere kusiyanasiyana ndikuti zikhale zosavuta kuti mugwire chikwama cha mchenga pochita zolimbitsa thupi monga chikwama chamapewa kapena zimbalangondo.
Magulu akuluakulu ogwira ntchito ndi ma quadriceps, ma hamstrings, minofu ya gluteal, ndi ma extensors a msana.
Njira zolimbitsa thupi
Njira yopangira zida zakufa ndi thumba ikuwoneka motere:
- Ikani chikwama cha mchenga patsogolo panu. Tsamira kumbuyo kwake ndikugwira zingwezo, osasunthika pang'ono mu lumbar msana. Khalani wolimba pang'ono kuposa kufa nthawi zonse, chifukwa kubedwa kumaphatikizapo mayendedwe ataliatali.
- Mukamatulutsa mpweya, yambani kukweza chikwama cha mchenga mmwamba pogwiritsa ntchito minofu yamiyendo ndi kumbuyo kwanu. Miyendo ndi kumbuyo ziyenera kuwongoledwa nthawi yomweyo. Ndikofunika kutseka kwachiwiri kumtunda wapamwamba.
- Tsitsani thumba pansi ndikubwereza mayendedwe.
Malo ophunzitsira a Crossfit
Ngati mwadziwa luso lochita masewera olimbitsa thupi ndipo mumakonda chikwama chakufa, tikukuwonetsani maofesi angapo ophunzitsira omwe amakhala ndi chikwama chofera.
