Kutumiza zolemera

Zochita za Crossfit

5K 0 02/28/2017 (kukonzanso komaliza: 04/05/2019)

Kettlebell onyamula ndi masewera olimbitsa thupi abwino kwambiri omwe amadziwika kuti ndi amodzi mwazinthu zazikulu pakuphunzitsira mphamvu. Ntchitoyi siyoyambira oyamba kumene, chifukwa kuyenda kumafunikira luso lapadera. Pochita lipoti, wothamanga, kuwonjezera pa zolemera, amathanso kugwiritsa ntchito zida zina zamasewera: barbell kapena dumbbells.

Ndikulimbitsa thupi kwambiri komwe kumaphatikizapo zochitikazi, mudzatha kumanga minofu mthupi lanu lonse. Kumbuyo ndi mikono ndikomwe akukhudzidwa kwambiri ndi ntchitoyi. Kuchita masewerawa ndi kovuta, choncho konzekerani minofu ndi malo anu musanaphunzire. Kuti muzitha kutentha, mutha kuthamanga kettlebell. Pofuna kupewa kuvulala kosasangalatsa mukanyamula zolemera kapena ma barbells, ndikofunikira kuchita zinthu zonse zaukadaulo, ngakhale osalakwitsa pang'ono.

Njira zolimbitsa thupi

Osewera othamanga amalangizidwa kuti asagwiritse ntchito ma kettlebell olemera kwambiri. Pokhapokha mutaphunzira kuchita zolimbitsa thupi molondola, mutha kuyamba kugwira ntchito zolemera zazikulu. Pali mitundu ingapo ya malipoti (kutengera zida zamasewera zomwe zimagwiritsidwa ntchito). Njira yachikale ndikubereka ndi barbell ndi kettlebell, kutengera momwe machitidwe ena onse amachitiridwira. Njira yokhazikitsira izi ndi izi:

1. Kwezani nsalu pamapewa anu. Ndi dzanja lanu lamanja, fanizani.
   
2. Osasintha mawonekedwe a manja anu, khalani pansi kuseri kwa kettlebell. Wongolerani torso yanu.
3. Ndikoyenda pang'ono, ponyani kettlebell paphewa panu.
4. Wongolerani dzanja lanu lamanzere pamutu panu. Zida zonse zamasewera ziyenera kukhala pamwamba.
   
5. Gwetsani zida zanu zamasewera nthawi yomweyo. Kusuntha konse kuyenera kuchitidwa bwino.

Ndikofunika kuti manja anu asapumule kwa mphindi mukamabereka, apo ayi kuvulala sikungapeweke.

Nthawi zambiri othamanga amachita masewera olimbitsa thupi otetezeka. Kuti muchite izi, tengani zolemera ziwiri ndipo, malinga ndi chiwembu chomwe tafotokozachi, tchulani icho pamwamba pamutu panu. Izi zitha kuchitika ndikung'ung'udza komanso kuyenda kosunthika. Osatengera zida zolemetsa kuyambira pomwe adayamba maphunziro. Ngakhale mutakhala ndi maphunziro ambiri, musayambe kugwira ntchito ndi zolemera zazikulu nthawi yomweyo. Kutumiza kumafuna luso lapadera logwirira ntchito kuchokera kwa othamanga.

Mbiri yamagetsi pazochitikazi ndi ya a Estonia a Georgia Lurich. Nthawi yomweyo adakweza cholembera cholemera 105 kg, komanso 32 kilogalamu.

Crossfit kulimbitsa thupi zovuta

Tenthetsani bwino musanachite masewera olimbitsa thupi. Ndizowopsa kwambiri, chifukwa chake gwirani ntchito moyang'aniridwa ndi walangizi wodziwa bwino kapena mnzake yemwe angathe kuzungulira. Zinthu zonse zomwe zachitika mu malipoti ndizovuta.

Kuti mupope bwino magulu onse amisempha, ndikwanira kuti muzingochita malipoti okha kuchokera ku zovuta zamphamvu panthawi yophunzitsira. Ntchitoyi iyenera kukhala yoyamba pulogalamu yophunzitsira, chifukwa imafunikira mphamvu yayikulu ndikukhala olimbikira. Mutha kuyiphatikiza ndi kulimbitsa thupi kulikonse kwa CrossFit pamodzi ndi masewera olimbitsa thupi komanso masewera olimbitsa thupi. Muthanso kugwiritsa ntchito zovuta izi:

Kumbukirani kusunga manja anu nthawi zonse kuti musaphonye projectile komanso kuti musawononge mutu wanu kapena ziwalo zina za thupi.

Onerani kanemayo: Chichewa - learning to speak Chichewa (October 2025).