Mpira wamankhwala adaponyedwa pacholinga: maluso * Crossfit

Zochita za Crossfit

8K 0 01/25/2017 (kukonzanso komaliza: 04/21/2019)

Wall Ball ndimasewera omwe adatengedwa kuchokera ku nkhonya ndipo tsopano akugwiritsidwa ntchito ku CrossFit.

Ndi minofu iti yomwe ikugwira nawo ntchitoyi ndipo izi zikupereka chiyani?

Pokonzekera kuponyera mpira pamankhwala, magulu ofunikira kwambiri amasewera olimbitsa thupi - minofu ya miyendo, deltas yakutsogolo, minofu ya pectoral, triceps, minofu ya intercostal, oblique ndi rectus minofu yam'mimba.

Kugwiritsa ntchito zolimbitsa thupi nthawi zonse kumakuthandizani kuti mugwirizanitse ntchito ya minofu yomwe mukuchita zolimbitsa thupi kuti nkhonya yanu yolunjika ndi dzanja lanu ikhale yolondola kwambiri, yolimba komanso yolimba. Kuphatikiza apo, chifukwa chakuti magulu angapo am'magulu amatenga nawo mbali mwakamodzi, mwamphamvu, mumawotcha ma calorie ambiri nthawi yayitali. Ngati cholinga chanu ndikuchepetsa thupi, zochitikazi ndi zanu, ndikuchulukitsa kwa kalori, mutha kukulitsa minofu yam'manja ndi chifuwa, kuti mukhale ndi minyewa yokwanira.

Njira zolimbitsa thupi

Taima moyang'anizana ndi khoma lokwanira bwino kapena malo enaake okhala ndi chandamale. Mapazi amakhala otambalala phewa, mawondo amatembenukira pang'ono mbali, zala zimaloza mbali imodzimodzi ndi mawondo. Manja amakhala ndi mpira wamankhwala patsogolo pa chifuwa kuti mapewa apanikizidwe motsutsana ndi thupi, mpirawo umakhudza chifuwa m'chigawo cha plexus ya dzuwa. Chotsatira, timachita masewera - timakhala pansi kwambiri momwe tingathere, tikugwada pansi mopendekera kuposa madigiri 90, poyesera kukhala pansi ndikuwongolera, ndikusunga kulumikizana kwa minofu ya mwendo. Chifukwa chake, timapeza mphamvu zakuthambo m'munsi mwendo.

Timadzuka kunkhondoko chifukwa chakukula mwamphamvu kwa mawondo ndi mafupa a m'chiuno, nthawi yomweyo timakankhira mpira pachifuwa, ndikuponyera kukhoma pamwamba pamlingo wamaso.

Mpira wamankhwala umadumpha pakhoma, uugwire ndi manja athu tikugwada, kugunda zomwe zimalumikizana ndi zigongono, ndikudzigwetsera kumbuyo komwe kuli squat.

M'malo mwake, zolimbitsa thupi zomwe zafotokozedwazo ndizosiyanasiyana, koma m'malo mwa zolemera, zotchinga kapena zotumphukira, mpira wolemera umagwiritsidwa ntchito.