Zochita za Crossfit
7K 0 01/31/2017 (kuunikanso komaliza: 04/28/2019)
Kupachikika (Yembekezerani Poyera) ndichizolowezi chopendekera chomwe chimatengedwa kuchokera kukwezeka. Amagwiritsidwa ntchito ngati chinthu chomwe chimathandiza kudziwa kayendetsedwe ka mpikisano, kukankha. Tiyenera kunena kuti ndi gawo ili la "kutalika kwathunthu" komwe kumabweretsa zovuta zazikulu kuchokera pamawonekedwe aukadaulo - momwe mungabweretsere cholemetsa cholemera kuchokera pa bondo kupita kumalo opumira pachifuwa? Ndi funso lomwe tidzayankhe.
Njira zolimbitsa thupi
Tiyeni tiyambe pachikhalidwe ndi njira yopachikika.
Udindo woyambirira
- Atayimirira, bala ili m'manja owongoka.
- Kugwirako kuli mbali imodzi, molunjika, "mu loko".
- Mawondo ali owongoka, kumbuyo kuli kowongoka, mapewa amapatukana.
- Chithandizo cha phazi lonse, mapazi ndi mawondo chimayang'ana mbali imodzi, pang'ono pang'ono.
- Phazi liri pansi pa bondo, bondo pansi pa chiuno.
Poterepa, olowa paphewa anu azikhala chimodzimodzi m'mbali mwamapewa anu - izi ziziwonetsetsa kuti kayendedwe kake kali koyenera.
Kusokoneza
Timasunthira thupi patsogolo pang'ono, mafupa a chiuno pang'ono kumbuyo. Lembani miyendo pang'ono pamagulu a mawondo. Chipindacho chimapachika pamtundu wa trapezius. Pakadali pano, mukuyenda mosalekeza, ife:
- Pindani mawondo anu
- Timadyetsa m'chiuno patsogolo,
- Timapeputsa kwambiri bala ndi trapezoid.
- Kutsatira trapezoid, zigongono zimakwera limodzi ndi mikono yakutsogolo.
Kutenga pachifuwa
Pakadali pano mphamvu yoperewera ndiyochepa, ndipo bala m'manja lawoloka mzere wamabele, zigongono zimatsika ndikubwera palimodzi, kotero kuti chigongono mbali zonse chimapita pansi pa mkono womwewo. Pamapeto pake, manja amakhala otambalala-phewa, zigongono zili m'manja, barbell bar ili pamlingo wa kolala, kapena kutsika pang'ono. Zigongono zimapumula thupi. Mwachidziwitso, muyenera kukhala okonzeka kukankhira pambaliyi - ndikuchita zolemera kwambiri zomwe zingatheke kwa inu komanso ndi zovuta zochepa - izi zikufotokozera ndendende malo omaliza pagululi.
Tulukani ku vis
Thupi limapita patsogolo, chomangirira ndi, titero, chimaponyedwa pamiyala yamakhola. Nthawi yomweyo, chifukwa cha mphamvu yokoka, imasunthira pansi. Pulojekitiyi iyenera kusuntha thupi lanu. Mukadutsa plexus ya dzuwa, kokerani zigongono mmwamba, kuyimitsa kuyenda kwa bala ndikulamuliranso. Pamene bala ili pamtunda, yongolani mawondo, ziwalo za m'chiuno, ndikubweretsa mapewa pamodzi.
