Zoyipa zoyipa kuchokera pansi komanso pazitsulo zosagwirizana

Zoyipa zoyipa ndimasinthidwe achikale osavuta. Zochitikazo zimatchedwa zoyipa, popeza kutsindika kwa kusintha kwa katundu pakadali pano kufika pansi. Pochita ma push-classic, katundu wamkulu paminyewa amamvekera thupi litakwezedwa kuchokera pansi. Pazokakamiza zoyipa, zoyesayesa zazikuluzikulu ndikuchepetsa thupi mpaka kumapeto. Ichi chidzakhala chigawo chachikulu cha masewerawa.

Mu CrossFit, kukankhira koyipa kumakhala ndi ntchito ziwiri:

1. Kwa othamanga oyamba. Ngati kukankhira pafupipafupi kumabweretsa zovuta, ndibwino kuyamba ndi zoyipa pansi. Kuchita izi kudzakonzekeretsa matumba anu, ma triceps, ndi ma deltoids.
2. Kwa akatswiri othamanga. Pambuyo polemba kuchuluka kofunikira kwa ma push-ups kuchokera pansi kapena pazitsulo zosagwirizana, sizingakhale zopanda phindu "kuwonjezera" minofu yam'mimba kumapeto kwa kulimbitsa thupi. Kuti mukwaniritse izi, m'pofunika kuchita zambiri pazomwe mungachite mpaka minofu itatopa.

Taganizirani njira ziwiri zopangira zolakwika - pansi ndi pazitsulo zosagwirizana.

Njira yopangira zolakwika pansi

Makankhidwe oterewa amafanana mofananamo ndi ma push ena wamba, koma ali ndi kusiyana kwakukulu.

1. Timavomereza poyambira. Zidzakhala chimodzimodzi monga momwe zimakhalira-kugona pansi.
   
2. Manjawo ndi owongoka, otambalala m'lifupi kapena ocheperako pang'ono. Kutambasula manja kumayikidwa, ndikumakweza kwambiri minofu ya pectoral. Ngati mikono yayamba kale kukhala yopanda phewa, pankhaniyi ma triceps amaphunzitsidwa kwambiri.
3. Timayamba kutsitsa thupi pang'onopang'ono. Ndikofunika kuwongolera minofu ya pachifuwa ndi ma triceps.
4. Thupi liyenera kukhala lathyathyathya: m'mimba simugwedezeka, ndipo mafupa a chiuno samabwerera mmbuyo.
5. Potsika kwambiri, timachedwa kwa masekondi 1-2.
   
6. Timabwerera mwachangu kumalo oyambira. Gawo lokwezera limatha kuchitika ndi thandizo lina - kuyesetsa kwa miyendo. Kubwerera pamalo oyambira sichinthu chofunikira kwambiri pazochitikazo.

Kanemayo akuwonetsa kukhazikitsidwa koyenera kwa zolakwika pansi:

Njira yopangira zolakwika pazitsulo zosagwirizana

Imodzi mwazolimbitsa thupi zothandiza kwambiri zomwe zingakonzekeretse minofu yanu kukankhira patsogolo kwambiri.

Njira yakuphera:

1. Malo oyambira - kutsindika pazitsulo zosagwirizana.
   
2. Timapendeketsa mikono yathu pang'onopang'ono pamiyendo ya chigongono ndikutsitsa thupi.
3. Timadzikonza tokha pamalowo kwa masekondi 1-2 ndikudumpha.
   
4. Apanso timakhala poyambira pazitsulo zosagwirizana.
5. Timabwereza zochitikazo.

Cholinga chachikulu cha kukankhaku ndikutsika pang'onopang'ono momwe zingathere.

Kanemayo akuwonetsa njira yopangira zolakwika pazitsulo zosagwirizana (kuyambira 2:48), onani, ndizothandiza:

Onerani kanemayo: Repairing Bare Spots in a Zoysia Lawn with the ProPlugger (August 2025).