Zochita za Crossfit
7K 0 31.12.2016 (yasinthidwa komaliza: 01.07.2019)
Kuponya mpira pansi (Slamball) ndi masewera olimbitsa thupi omwe ali ndi mphamvu ndi thupi lonse ndipo ali ndi chikhalidwe chowombera. Monga lamulo, limagwiritsidwa ntchito ngati gawo la maofesi kuti akweze kulimbitsa thupi kwathunthu, komanso kupsinjika kowonjezera pamiyendo, zotulutsa msana ndi minofu ya lamba wamapewa. Ntchitoyi imathandizidwanso kuti siyifuna zida zina zowonjezera, kupatula bwalo lokwanira komanso malo athyathyathya.
Kuchita masewera olimbitsa thupi kumachitika ndikulemera pang'ono, chifukwa chake kulibe vuto lililonse lovulala. Komabe, osanyalanyaza kutentha, yandikirani kuphedwa kwa kuponyera mpira pansi kwatha kale. Samalirani kwambiri kutentha kwa m'munsi, pangani ma hyperextensions angapo musanaponye. Ngakhale mayendedwe ake ndiosavuta mokwanira, akuphulikabe, chifukwa chake mumachepetsa chiopsezo chovulala pafupifupi zero.
Lero tiwona mbali zotsatirazi zokhudzana ndi ntchitoyi:
- Chifukwa chiyani muyenera kuponyera mpira pansi;
- Njira yolimbitsa thupi;
- Maofesi a Crossfit okhala ndi zolimbitsa thupi.
Chifukwa chiyani muyenera kuponyera mpira pansi?
Kuchita masewera olimbitsa thupi kumathandizira kukulitsa mphamvu zophulika pafupifupi m'magulu onse akulu amthupi mwathu, komanso kumapangitsa kuti tizitha kuchita zinthu moyenera komanso mogwirizana. Kuphatikiza apo, pochita izi, timakhala ndi masewera olimbitsa thupi oyenerera ndikuphunzitsa minofu yathunthu - mtima.
Kwa othamanga oyamba, atha kugwiritsidwa ntchito ngati njira ina yoletsa kukankha kapena ma thrusters, katunduyo ndi wofanana, pomwe mwaukadaulo kuponya mpira ndikosavuta kwambiri ndipo sikufuna "honing" wautali.
Khadi lalikulu la lipenga la zochitikazi ndikuti mulimbikitse kuthamanga kwa kulimbitsa thupi ndikuwonjezera mphamvu.
Ma quadriceps, glutes, extensors a msana, ndi ma deltoid amatengapo gawo, koma kupsinjika kwa ntchitoyi sikokwanira kuti mukhale ndi minofu m'maguluwa. Koma mothandizidwa nawo mutha "kufulumizitsa" kulimbitsa thupi kwanu bwino ndikukakamiza mtima wanu kuti ugwire bwino ntchito, kuwotcha zowonjezera zowonjezera kapena kungosinthitsa maphunziro anu pang'ono.
Njira yoponyera mpira pansi
Sankhani fitball yomwe mungaigwire mosavuta m'manja mwanu. Ndibwino kuti muyambe ndi zolemera kwambiri ndikugwiritsa ntchito mipira yolemetsa pakapita nthawi. Ngati zikukuvutani kunyamula mpirawo m'manja mwanu, gwiritsani choko, izi zimaonjezera kulimba kwa dzanja lanu lotseguka.
- Yambani poyambira: miyendo ndiyotakata pang'ono kuposa mapewa, zala zakumanja zimatembenuzidwira mbali, kumbuyo kuli kowongoka, kuyang'ana kumayang'ana kutsogolo. Mpira uyenera kukhala pansi, pang'ono patsogolo panu. Tsamira patsogolo pang'ono, khalani pansi ndikugwira mpira mwamphamvu ndi manja anu onse.
- Kwezani mpira pachifuwa, kupindika mikono yanu ndikugwiritsira ntchito ma deltoid, ndipo nthawi yomweyo mufinyanire pamutu panu. Timadzikonza tokha pamphindiyi, titagwira mpirawo m'manja.
- Kuchokera apa, timayamba kuponyera mpira pansi. Timakoka mwamphamvu mwamphamvu kwathunthu ndipo mwamphamvu timaponyera mpira pansi, tikutsitsa mikono yathu ndikugwada pang'ono. Chiuno chiyenera kukokedwa pang'ono, ndipo mawondo sayenera kupitirira mzere wazala. Chifukwa cha kuphatikizidwa kwamiyendo ndi mapewa munthawi yomweyo, gululi limaphulika komanso limathamanga.
- Ngati mukugwiritsa ntchito mpira wowala, gwirani ndi manja anu onse akangoyamba kugundana pansi, ndipo nthawi yomweyo nyamulani pachifuwa ndikuufinya. Ngati mpirawo ndi wolemera mokwanira, bwerezani mayendedwe onse kuyambira pomwe adayamba.
Onerani kanema kakafupi pa njira yolondola yochitira izi:
Maofesi a Crossfit
Pansipa pali maofesi angapo omwe ali ndi kuponyera mpira pansi. Maofesiwa ndi oyenera kwa onse oyamba kumene komanso othamanga odziwa zambiri, onse ndiosavuta potengera njira yolondola, komabe, amakukakamizani kuti mulime bwino kumalo ochitira masewera olimbitsa thupi ndikusiya kulimbitsa thupi mu ndimu yothinidwa.
Apa timaphunzitsa makamaka kupirira kwa thupi, kugunda kwa mtima kumawonjezeka kwambiri, ndipo pali katundu wabwino wamtima. Ndiye chifukwa chokhala ndi cardio wosasunthika pamakina opondaponda kapena njinga zokhazikika, pangani zovuta zofananira, ndipo simudzawona momwe maphunzirowo adzasangalalire komanso kusiyanasiyana.
| Anastasia | Chitani ma burpee 20, 20 ikuponyera mpira pansi, 20 ilumpha pamunsi. Zozungulira 5 zokha. |
| Alisa Adamchak | Thamanga 500 m, kulumpha kwa bokosi 21, mpira 21 uponyera pansi, kukoka 12. Zozungulira 7 zokha. |
| Dina | Chitani zokwera zisanu ndi ziwiri kuponda pa bar ndi 14 kuponyera mpira pansi. Zozungulira 10 zokha. |
| Wolemba Nightster | Kwa mphindi, gwiritsani ntchito masewerawa motsatizana: kuponyera mpira pansi, kulumpha pamwala wopingasa ndi kugwedeza kettlebell ndi manja awiri. Ndiye mphindi imodzi yopuma. Zozungulira 5 zokha. |
| Zasinthidwa | Chitani kusinthana kwa kettlebell 22 ndi manja onse awiri, kulumpha 22 pamiyala, mpikisano wa 400 m, burpees 22 ndikuponya 22 pansi. Zozungulira 5 zokha. |
