Masango olimbitsa thupi ndi gulu la zochitika ziwiri zomwe zimachitika ku CrossFit: kutenga barbell pachifuwa (mwanjira iliyonse yomwe mungakwanitse) ndi ma thrusters (amaponya ndi barbell). Pambuyo pa kutulutsa kulikonse, bala imayikidwa pansi, ndipo timayamba kubwereza kwina kuchokera pamalo oyamba. Munthawi yochita masewera olimbitsa thupi, tsango limagwira ntchito minyewa yathupi lathu: ma hamstrings, quadriceps, deltas, zotulutsa msana, ma trapeziums ndi abs. Pachifukwa ichi, yatchuka kwambiri mu CrossFit.
Lero tiwona izi:
- Njira zolimbitsa thupi;
- Maofesi a Crossfit okhala ndi masewera olimbitsa thupi.
Njira zolimbitsa thupi
Masewera olimbitsa thupi amakhala ndi mndandanda wazokwera ndi ma barbell. Kusiyanitsa ndikuti titapanga chosunthira ndipo bala litatsekedwa m'manja athu otambasula, timabwezera bala pansi ndikubwereza mayendedwe onse kuyambira koyambirira. Poterepa, zolimbitsa thupi zitha kuchitidwa "pomenya" (nthawi yomweyo kuyambitsa kubwereza kwatsopano), kapena mutha kukonza barbell pansi mpaka inertia itasiya kwathunthu - sankhani njira yomwe mungagwiritsire ntchito mwaluso komanso mwamphamvu momwe mungathere. Zochita zamagulu zimachitika motere:
- Ikani bala patsogolo panu ndi bala pafupi kwambiri ndi khungu lanu momwe mungathere.
- Kuyika msana wanu molunjika ndikutulutsa mpweya, kwezani barbell pansi ndikukweza barbell pachifuwa panu paliponse pomwe mungakonde (kukhala, kukumangirira kapena kuyimirira). Bala liyenera kukhazikitsidwa kutsogolo kwa deltas ndi kumtunda kwa minofu yam'mimba.
- Yambani kupanga zokoka - nthawi yomweyo, yambani kuyimirira ndi barbell, monga kutsogolo kwa squats, ndikuchita barbell shvung, kuphatikiza ma deltoids pantchitoyi. Tsekani barbell m'manja owongoka.
- Pepani bala pansi, gululi liyenera kuyang'aniridwa. Choyamba, timatsitsa pachifuwa, kenako timayika pansi, kumbuyo kumbuyo.
- Chitani rep. Ngati mukuchita crossfit ndipo ntchito yanu ndikumaliza zolimbitsa thupi kapena zovuta munthawi yochepa kwambiri, yesetsani masewerawa "modzidzimutsa", osapumira kumapeto.
Zovuta
| KALSU | Chitani ma burpee asanu mphindi imodzi ndi kuchuluka kwakukulu kwa tsango la barbell. |
| Lavier | Chitani masango 5 a mabelu, 15 ikukweza mwendo, ndikuyenda famu ya 150m dumbbell. |
| Kuthamangira | Thamangani 800m, 15 burpees ndi masango 9 a barbell. Zozungulira 4 zonse. |
