Medicine Ball Cleans ndi gawo labwino kwambiri kwa oyamba kumene kuti awone za CrossFit ndi weightlifting. Zili ngati zofanana ndi masewera olimbitsa thupi akale - kutenga barbell pachifuwa, ndi kusiyana kokha komwe sikufuna kutambasula bwino pamapewa ndi zigongono, motero ndizosavuta. Ndi chifukwa chake ntchitoyi ndiyabwino kwambiri kwa othamanga a novice kapena iwo omwe ali kale otopa m'maganizo ndi mwakuthupi ndikukakamira kwambiri ndikutenga barbell pachifuwa.
Magulu akuluakulu ogwira ntchito potenga mankhwalawo pachifuwa ndi awa: deltas, zotulutsa msana, ma quadriceps ndi matako.
Njira zolimbitsa thupi
Njira yochitira izi ikuwoneka motere:
- Mapazi m'lifupi m'lifupi, kumbuyo molunjika, yang'anani kutsogolo. Ikani medball patsogolo panu. Ndi mikono yanu itakulungidwa mozungulira mbali zonse ziwiri, ikwezeni pansi ndikupanga china chonga icho.
- Medball ikakhala pachiwuno, yambitsani kuyambitsa kofunikira, ndikukoka pang'ono kwa inu ndi kulimba kwa minofu ya deltoid.
- Medball ikakhala kuti ili pamimba, pangani squat - squat pansi mwamphamvu mwamatalikidwe kuti medball iyende mtunda wotsalira chifukwa cha inertia. Bweretsani zigongono zanu patsogolo kuti muthandizidwe bwino.
- Dzukani kuchokera pa squat wokhala ndi medball pachifuwa osasintha mawonekedwe amthupi. Kenako ikani pansi ndi kuchita zina zingapo zobwereza.
Malo ophunzitsira a Crossfit
Tikukuwonetsani maofesi angapo ophunzitsira bwino ophunzirira, kuphatikizapo kumwa mankhwala pachifuwa.
| Druid | Kutsiriza makina 400 m pamakina, makina osindikizira a 20 pachifuwa ndi makina osindikizira a 10. Kuzungulira 6 kwathunthu. |
| Franco | Chitani ma 50-ups, ma push-up 45, ma squat okwera 40, ma crunche 35, mipira 30 yamankhwala pachifuwa, ma 25 akuyenda pabokosi, 20 yolumpha, 15 burpees, 10 barbell snatch, and 5 deadlifts. Pali kuzungulira katatu kwathunthu. |
| Nancy | Chitani 20 pachifuwa, 20 pansi, ndi 20 burpees. Zozungulira 5 zokha. |
