Zochita za Crossfit
7K 0 01/30/2017 (kukonzanso komaliza: 05/06/2019)
Kettlebell Thruster ndizosiyana pa CrossFit Thrusters. Njirayi ndi yosangalatsa, choyambirira, chifukwa projectile ili ndi mphamvu yokoka ndipo si njira yabwino kwambiri yosankhira; moyenera, kulimba kwanu ndi kulumikizana kwanu kwama cell kumakulitsa.
Ubwino wochita masewera olimbitsa thupi ndi chiyani?
Monga tanenera kale, kulumikizana kwamagetsi kumachitika, izi zimachitika, mwa zina, polimbitsa minofu yapachiyambi. Kuphatikiza apo, kugwira chipolopolo chozungulira mozungulira ndikumangirira kumakhala kosavuta kulowa pampando. Ngati pali ntchito yolimbitsa ma quadriceps, ndiye kuti kusunthaku kudzawapatsa chilimbikitso champhamvu pakukula makamaka chifukwa chakukula kwa phwandolo, motero, kutambasula kotheka pamfundo za mawondo.
Njira zolimbitsa thupi
Chifukwa chake, tiyeni tipitirire ku njira yoponya kettlebell ndi manja awiri.
Udindo woyambirira
Kuyimirira, mapazi amakhala otambalala m'lifupi, zala zakutsogolo zimatembenukira mbali. Mawondo amaloza mbali yomweyo monga masokosi. Manja amakhala ndi kettlebell pafupi ndi matawo, m'munsi mwawo. Zilonda zimakanikizika mpaka thupi, kettlebell imagwira pachifuwa. Maso akuyang'ana kutsogolo ndikukweza pang'ono mmwamba.
Tulukani ku sed
Chifuwa chimakokedwa mmbuyo, miyendo imagwada pamafundo a bondo, bondo limafutukula pang'ono chala chake. Kukhala "pansi" kumachitidwa, pomwe pamimba pamakhala pothinana, m'munsi mokhotakhota ndikukhazikika, matako amafulumira. Manja onyamula katundu sasunthika.
Kuyimirira ndikusindikiza
Ndi kuyesetsa mwamphamvu, makamaka kuchokera ku quadriceps, timagwada. Pogwiritsa ntchito chikoka kuchokera kumapeto kwa lamba lakumapeto, timawongola mikono yathu pazolumikizana ndi chigongono, pomwe nthawi yomweyo timayenda molumikizana m'mapazi amapewa, timachotsa kettlebell pamutu.
Tiyeni tisungitse malo, simungagwiritse ntchito chidwi kuchokera kumiyendo yakumunsi ngati ntchito yanu ndikulimbikitsa mphamvu ya lamba wapamwamba wamapewa. Poterepa, pakufunika kuti atuluke m'chishalo mozilamulira, konzani thupi pamalo owongoka, ndikuzimitsa kwathunthu inertia. Pambuyo pake timakankhira kettlebell mmwamba, pogwiritsa ntchito mphamvu ya ma triceps ndi minofu ya deltoid. Mulimonsemo, timabwezeretsa kulemera kwake pamalo ake oyang'aniridwa, ndikuyesera kuti tisadzimenyetse ndi chogwirira cholemera pachifuwa.
