Zochita za Crossfit
5K 0 27.02.2017 (kukonzanso komaliza: 05.04.2019)
Kudumpha pamwamba pa bokosilo ndichinthu chodziwika kwambiri ku CrossFit. Amagwiritsidwa ntchito ngati gawo la malo ophunzitsira ambiri ndipo amapezeka kwa wothamanga wamaphunziro aliwonse.
Ntchitoyi imagwira ntchito bwino kwa biceps femoris, ng'ombe, ndi pachimake.
Kuti mumalize, mufunika chithandizo chokhazikika chomwe muyenera kudumpha. Bokosi lapadera kapena kabati, lomwe limapezeka mosavuta kulikonse kochitira masewera olimbitsa thupi, limagwira ntchito bwino.
Kuti mudziwe kudumpha chopinga, muyenera kuchita masewera olimbitsa thupi. Popeza katundu yense pakulumpha adzagwa pa miyendo yanu, apopeni bwino.
Njira zolimbitsa thupi
Koyamba, zochitikazi zingawoneke ngati zachikale. Komabe, musamuderere. Maluso olumpha a bokosi ndi mayendedwe olondola angakuthandizeni kukulitsa mphamvu. Mukachita zabwino, mudzatha kuthana ndi zopinga zazikulu kwambiri.
Kuti mugwire bwino ntchitoyi, muyenera:
- Imani pang'ono patali kuchokera bokosilo. Pindani mawondo anu pang'ono, tengani manja anu, ndikukhala pansi.
© leszekglasner - stock.adobe.com
- Kankhirani mwamphamvu, ndikuwongolera kuyenda kwa matupi awo patsogolo. Poterepa, manja akuyenera kukokedwa ndi miyala yamtengo wapatali. Mukamayendetsa, muyenera kugwada pansi - musakhudze bokosilo.
© leszekglasner - stock.adobe.com
- Mukadumpha chopunthacho, muyenera kutembenuka mwachangu ndikubwereza kulumpha.
© leszekglasner - stock.adobe.com
Sikoyenera konse kuyesa nthawi yomweyo kudumpha zopinga zazikulu. Pongoyambira, mutha kuchita masewera olimbitsa thupi mwakungodumpha mwamphamvu. Muthanso kuchita ndi chingwe cholumpha. Kumayambiriro kwa maphunziro anu, yesani masewera olimbitsa thupi ngati kudumpha kwa bokosi. Koma cholinga chanu chiyenera kukhala kuphunzira kudumpha pamwamba pa bokosi osayima pakati. Mukulumpha, kanizani ndi masokosi anu. Ndi mphamvu ya kukankhira komwe kumawerengedwa kuti ndizomwe zimayambitsa gululi.
Ngati mutha kuchita zodumpha mosavuta, chitani ndi zolemera zapadera pamiyendo. Mukakweza chopingacho, m'pamenenso muyenera kugwada.
Malo ophunzitsira a Crossfit
Malo ambiri ophunzitsira opyola malire amakhala ndi zochitikazi momwe amapangira. Nkhondo ya Gone Bad ingakhale chitsanzo chabwino. Mmenemo, katunduyo ndiochulukirapo, ndipo zochitika zonse zomwe zimaphatikizidwa ndizodziwika pakati pa omenyera nkhondo zankhondo.
Kuphatikiza pa kudumpha pamwamba pa bokosilo, munyumba yovutayi, othamanga amayenera kukoka sumo, makina osindikizira a benchi, komanso kuponyera mpira wamankhwala. Muyenera kuyesa kumaliza ntchito iliyonse kangapo momwe mungathere. Maminiti makumi atatu adzakhala okwanira maphunziro. Pogwiritsa ntchito zovuta izi, mutha kugwira bwino ntchito miyendo yanu, kumbuyo ndi minofu yapakati. Ingokumbukirani kutenthetsa bwino mwendo wanu wamiyendo musanadumphe pamwamba pa bokosilo.
| Ntchito: | Malizitsani zovutazo munthawi yochepa |
| Chiwerengero cha zozungulira: | Zozungulira 3 |
| Gulu la masewera olimbitsa thupi: | Wallball (mpira umaponyera) - 9 kg pa 3 mita Kukoka kwa Sumo - 35 kg Pamwamba pa Jump Box - 20 reps Sakanizani - 35 kg Kupalasa (zopatsa mphamvu) |
