Zochita za Crossfit
7K 0 27.02.2017 (kukonzanso komaliza: 06.04.2019)
Burpee ndi imodzi mwazochita zazikulu pakuphunzitsira mphamvu. Pali zosiyana zosiyanasiyana za kukhazikitsidwa kwake. Mtundu wa burpee wokhala ndi bala yopingasa ndichimodzi mwazovuta kwambiri ku CrossFit. Kugwiritsa ntchito izi mukamachita masewera olimbitsa thupi, mutha kupopa minofu ya thupi lonse, koma katundu waukulu pantchito akadali kumbuyo. Kuchita masewerawa ndi koyenera kwa othamanga odziwa zambiri, kwa oyamba kumene ndibwino kuti azichita ma burpee osavuta komanso kukoka mosiyanasiyana.
Njira zolimbitsa thupi
Burpee yokhala ndi bala yopingasa ndizovuta zolimbitsa thupi. Pamafunika luso lapadera kuchokera kwa othamanga. Pakukonzekera kwake, minofu yonse yayikulu yamthupi imakhudzidwa. Kuti zochitikazo zikhale zothandiza komanso zosasokoneza, ziyenera kuchitidwa ndi njira yabwino kwambiri, kutsatira matalikidwe olondola.
Njirayi ndi iyi:
- Imani patsogolo pa bala yopingasa. Tengani malo abodza, manja kutambalala phewa.
- Finyani pansi mofulumira.
- Kwezani thupi ndikudumpha pamtanda.
- Mothandizidwa ndi kugwedezeka, pangani dzanja lamanja.
- Pitani kuchokera ku projectile, kenako mubwerere komwe mumakonda.
- Bwerezani burpee pa bar.
Chitani mayendedwe onse molondola. Chiwerengero cha ma seti ndi reps ndichokha. Kuchita masewera olimbitsa thupi kumatha kuchitidwa kangapo konse. Ngati mumadzikweza popanda mavuto, ndipo zovuta zimabuka ndi chinthucho pa bar yopingasa, muyenera kuyesetsanso kutuluka ndi manja awiri.
Kuti mukulitse zizindikiritso zanu zamphamvu pantchitoyi, muyenera kukwera pafupipafupi, komanso kuchita zinthu zingapo zolimbitsa thupi pa bala yopingasa.
Malo ophunzitsira a Crossfit
Popeza kuti zochitikazi ndizoyenera akatswiri okha, magulu nawonso azikhala ovuta. Pali mitundu ingapo yamapulogalamu ophunzitsira.
Malo ophunzitsirawa ayenera kukhala ndi zolimbitsa thupi kwambiri. Kwa akatswiri, masewera olimbitsa thupi atolankhani ali ndi zida zamasewera m'manja mwawo, ma burpies okhala ndi bala yopingasa, komanso kudumpha pamwamba pa bokosilo ndi njira zabwino zolumikizira minofu bwino.
| Kulimbitsa thupi | Ntchitoyi |
| Mphamvu | Mu phunziro limodzi, muyenera kuchita osati burpees ndi mwayi bala yopingasa, komanso ntchito ndi masewera katundu. Kodi barbell ndi dumbbell ntchito. Awa akhoza kukhala makina osindikizira benchi kapena kufa kwa barbell. |
| Pamtendere | Malo ophunzitsirawa ayenera kukhala ndi zolimbitsa thupi kwambiri. Kwa akatswiri, masewera olimbitsa thupi atolankhani ali ndi zida zamasewera m'manja mwawo, ma burpies okhala ndi bala yopingasa ndikudumpha pamwamba pa bokosilo idzakhala njira zabwino kwambiri zolongera minofu bwino. |
Kwa othamanga oyamba, ndibwino kuti azichita zolimbitsa thupi, komanso mnzake wa ma dumbbells. Mukachita masewera olimbitsa thupi pafupipafupi, mutha kuwotcha mafuta owonjezera, kuwonjezera kupirira kwanu ndi mphamvu zophulika.
