Zochita za Crossfit
5K 0 03/02/2017 (kukonzanso komaliza: 04/04/2019)
Chifuwa Kumwamba Kukoka kumawerengedwa kuti ndi chimodzi mwazinthu zofunika kwambiri pakuphunzitsa mphamvu. Ndizofanana kwambiri ndi zokoka zanthawi zonse chifukwa muyenera kukhala ndi mphamvu kuti muchite masewera olimbitsa thupi. Kusiyanitsa kwakukulu ndikuti mayendedwe amayenera kuchitidwa mwamphamvu, komanso kusambira. Chifukwa chake, wothamanga amatha kutulutsa bwino minofu ya torso.
© Makatserchyk - stock.adobe.com
Njira zolimbitsa thupi
Kukoka chifuwa chanu ku bar ndi masewera olimbitsa thupi othandiza kwambiri. Kuti mupeze zotsatira zabwino zamaphunziro, mayendedwe onse akuyenera kuchitidwa mwachangu kwambiri. Njira yochitira masewera olimbitsa thupi ndiyokoka pachifuwa (Bar Chest-Bar) motere:
- Pitani kumtunda. Mgwirizano sayenera kukhala wokulirapo, pang'ono kuposa kupingasa phewa.
- Sungani chifuwa chanu molunjika, ndikuthamanga kwa miyendo yanu ndi thupi lonse, pangani chikoka chanu chokwanira pachifuwa.
- Chitani mobwerezabwereza momwe mungathere.
Ngakhale kuti chandamale chonyamula paminyewa yakumbuyo ndi ma triceps sichichepera kuposa kukokedwa kwanthawi zonse, zochitikazi zimakhudzanso ziwalo ndi minyewa ya wothamanga, choncho tambasulani bwino musanaphunzitsidwe kuti musawavulaze.
Popeza CrossFit imawerengedwa kuti ndi mtundu wophunzitsira kwambiri, uwu ndi mtundu wa kukoka komwe kumawerengedwa kuti ndi koyenera. Chifukwa cha kusunthika kwina, wothamanga amatha kubwereza mobwerezabwereza mwachangu kwambiri. M'mipikisano yapadziko lonse lapansi, othamanga ambiri amadzikweza motere.
Ngakhale pali zinthu zingapo zabwino, Chest To Bar Kukoka sikuyenera kuchitidwa ndi othamanga oyamba omwe sakudziwa momwe angakokere mwanjira yofananira. Izi zitha kuwopseza woyambitsa ndi kuvulala.
Maofesi ophunzitsira
Tikukuwonetsani maofesi angapo opingasa omwe amakhala ndi chifuwa.
| Dzina lovuta | Mtundu wa masewera olimbitsa thupi | Chiwerengero cha zozungulira |
| Chikiliyo | Kukhala pansi katatu Kukoka pachifuwa kwa 7 ku bar | Zozungulira 10 |
| Nkhondo yapita thupi | Burpee Kukoka chifuwa kupita ku bar Zokankhakankha Magulu Sitima-mmwamba atolankhani | Zozungulira 3 za 1 miniti |
Kuti muwonjezere mphamvu zanu pokoka, muyenera kugwira ntchito yanu kumbuyo. Chitani masewero angapo a kettlebell ndi dumbbell gawo limodzi, monga kulumphira kwa kettlebell ndi manja awiri ndi benchi, kuti mumange bwino zigawo zingapo za minofu, komanso kuwonjezera mphamvu ndikukula msanga.
