Zochita za Crossfit
9K 0 15.12.2016 (kukonzanso komaliza: 01.07.2019)
Dumbbell ya mkono umodzi imagwa pansi ndikuchita masewera olimbitsa thupi omwe amapezeka ku CrossFit komanso mphamvu yayikulu. M'malo mwake, kulanda kwa dzanja lamanja kwa dumbbell ndi mtundu wina wosintha kwa nkhonya yakunyamula, ngakhale yasintha kwambiri. Ntchitoyi ikufuna kukulitsa magwiridwe athu, mphamvu zachiwawa, kusinthasintha komanso kulumikizana. Palinso njira ina yochitira masewerawa ndi kettlebell, koma sindikuwona kusiyana kulikonse pakati paukadaulo, kuwonjezera pakukula kwa dzanja, pakati pawo.
Lero tikambirana:
- Chifukwa chiyani mukuyenera kuchita chosemphana ndi dzanja limodzi;
- Momwe mungagwiritsire ntchito dumbbell power jerk;
- Maofesi a Crossfit okhala ndi zochitikazi.
Nchifukwa chiyani ntchitoyi ikufunika?
Kukwapula kwa dumbbell kuli koyenera kwa othamanga omwe akuvutika ndi kuphulika kwamiyendo yamiyendo ndi lamba wamapewa. Luso lakuthupi ngati mphamvu yophulika ndilofunikira pamasewera monga crossfit, wrestling, kuthamanga, bobsleigh, ndi zina zambiri. Ndi chifukwa cha mphamvu zophulika zomwe titha kuchita masewera olimbitsa thupi monga squats, kukwatulidwa kwa barbell, deadlift ndi ena ambiri; timatha nthawi iliyonse kutenga malo olimbana tikamenya nkhondo pansi; timatha kupanga changu chachikulu tikamathamanga kapena kulumpha kwakutali. Mndandanda ulibe malire. Tanthauzo lake ndi lomveka bwino - pafupifupi theka la zotsatira zamachitidwe oterewa, komwe mungafune kuthamanga kwambiri kapena kukweza mwachangu komanso kwamphamvu kwa projectile, kutengera momwe mphamvu yathu yophulitsira idapangidwira.
Dumbbell jerk yokhala ndi dzanja limodzi imayamba ma quadriceps, matako ndi minofu ya deltoid, imathandizira kukulitsa mphamvu yakugwira, potero ndikupanga maziko amphamvu olimba pochita masewera olimbitsa thupi ndi zolemera zazikulu zogwirira ntchito.
Njira zolimbitsa thupi
Tiyeni tiyambe ndikuti matalikidwe pantchitoyi amapatsidwa njira yayikulu, ndipo sizikulimbikitsidwa kuti muyambe kugwedeza dumbbell posanyalanyaza kutentha... Kuchita masewerawa kumagwiritsa ntchito pafupifupi minofu yonse yayikulu, komanso kumafunikira kutambasula bwino ndi kulumikizana, chifukwa chake osafunda mumangovulala.
- Malo oyambira: mapazi mulifupi-mulifupi padera, pumulani phazi lonse. Timalowetsa msana wathu molunjika, pomwe timawongolera minofu yam'mimba, kukoka m'chiuno pang'ono. Maso akuyang'ana kutsogolo. Ntchito yathu ndikupatsa projectile mathamangitsidwe ofunikira, mayendedwe ayenera kukhala owopsa komanso amphamvu. Kuti tichite izi, timayamba "kubudula" kulemera kwake ndi miyendo yathu (monga momwe timapangira zakufa zakale), kukankhira m'chiuno patsogolo ndipo nthawi yomweyo timayamba kukweza chigongono chathu. Timatsagana ndi gululi ndi mpweya wamphamvu.
- Dumbbell iyenera kusungidwa pafupi nanu momwe mungathere, kuti muthe kuyendetsa bwino kayendetsedwe kake ndikuteteza zolumikizana ndi mapewa anu. Ngati mu theka lachiwiri la matalikidwe mukumva kupsinjika kosasangalatsa pabondo kapena minofu ya ng'ombe, mutha kuyimirira pang'ono ndi zala zanu - motere mumachotsa katunduyo pakhosi, ndipo mudzakwezanso kulemera kwambiri.
- Dumbbell ikakhala kuti yafika pamwamba, muyenera kupanga squat yaying'ono (monga yolanda barbell yolemetsa) kuti mupewe mayeselo okakamiza dumbbell ndi ma triceps anu. Mfundoyi iyenera kuphunziridwa kamodzi, popeza mukayamba kuchita masewera olimbitsa thupiwa ndi zolemetsa zazikulu, kukanikiza cholakwikacho chifukwa cha ma triceps kumakhala kopweteka kwambiri polumikizana ndi chigongono.
Mukamaliza kulanda ndi kukonza chopukutira mdzanja lotambasulidwa, gwirani malowa kwa masekondi 1-2. Tsopano mutha kuponyera pansi dumbbell.
Samalani ndi mapazi anu! Oyamba kumene ambiri adaswa mafupa awo a metatarsal posaponyera dumbbell. Ndi zamanyazi kuphonya miyezi ingapo yamaphunziro chifukwa chakunyalanyaza kopusa koteroko.
Kanema wachidule wophunzitsa ukadaulo wopanga dumbbell ndi dzanja limodzi pansi:
Zochita za Crossfit zokhala ndi cholanda cha dumbbell
Mphamvu ya dumbbell yokhala ndi dzanja limodzi kuchokera pansi imatha kuphatikizidwa munjira yamaphunziro anu onse payokha (pakukula kwamphamvu ndi kukulitsa mphamvu zachiwawa), komanso mkati mwa malo ogwira ntchito (pakukula kwa kupirira kwamphamvu komanso kuwonjezeka kwathanzi kwa wothamanga), zingapo zomwe tikambirana pansipa ...
| 200/100 | Pangani ma jerks 10 ndi dzanja lililonse ndi ma burpees 10 mosinthana. Zozungulira 10 zokha. |
| Waulesi | Pangani ma 50 dumbbell jerks ndi dzanja limodzi (25 lililonse), 50 barbell jerks ndi 50 a manja awiri kettlebell swings. Pali kuzungulira katatu kwathunthu. |
| 15 Disembala | Chitani zopindika 21 zadumbbell ndi dzanja lililonse, sprint 150 m, 21 burpees, sprint 150 m.Bwerezani kawiri, mukugwira 15 ndi 9 ndikuwombera m'mbali yachiwiri ndi yachitatu. |
| Kuphwanya mayeso | Chitani zodumphira zisanu modumphadumpha ndi dzanja lililonse, kulumpha zingwe 10, kulumpha 5, ndi kulumpha mabokosi 10. Zozungulira 5 zokha. |
| Woyendetsa sitima | Chitani zopukutira za 10 ndi dzanja lililonse, ma push 10, ma squats asanu pamiyendo iliyonse, ndi ma burpees 10. Zozungulira 10 zokha. |
