Kukoka ndi imodzi mwazochita zomwe zimayambitsa mikangano yambiri. Winawake amatcha seweroli, wina amakhulupirira kuti ali ndi ufulu kukhalapo - pambuyo pake, izi si chinyengo cha zokoka wamba, koma masewera olimbitsa thupi odziyimira pawokha komanso othandiza. Kodi ndi chiyani, ndi minofu iti yomwe ikugwira ntchito, ndipo lero tikukuuzani zambiri za njira yochitira zokoka ndi kupopera.
Ntchito yayikulu yodula zokoka ndikuwonetsetsa kuti magulu ambiri am'magazi agwira ntchito mthupi mwamphamvu kwa nthawi yayitali, komanso kukonza kusinthasintha ndi kulumikizana kwa thupi. Sizomveka kuyerekezera mtunduwu ndi zokoka zachikale, popeza ali ndi dzina lofananira komanso kuti kulimbitsa thupi kumachitika pa bar yopingasa. Pankhani yokoka kwakale, minofu yakumbuyo ndi mikono imakhudzidwa kwambiri kutalika kwake konse, kwinaku ikudula, katunduyo amagawidwa chimodzimodzi pamitundu yambiri, yomwe imafunikira kuwongolera thupi lake kwa wothamanga.
Muyeneranso kumvetsetsa kuti ma kippings amawoneka ngati masewera olimbirana - cholinga chake chinali kukwaniritsa kubwereza kwakanthawi munthawi ina.
Ndi minofu iti yomwe imakhudzidwa?
Minofu yomwe ikukhudzidwa ndikupanga zokoka ndi izi:
- Minofu ya lamba wamapewa imalandira katundu wamkulu mukamakoka.
- Minofu yam'mbuyo.
- Minofu yayikulu.
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Zotsatira zake, pochita masewera olimbitsa thupi amtunduwu, pafupifupi magulu onse amthupi amalimbikitsidwa, mosiyana ndi mtundu wakale wokoka. Minofu ya ntchafu ndi miyendo pano imagwira ntchito ngati othandizira kuti akweze mmwamba.
Njira zolimbitsa thupi
Ochita masewera othamanga oyamba kumene amakhala ndi zovuta ndi njira yokoka yokoka. Tiyeni tiwone mawonekedwe a zochitikazi.
Chofunika: musanayambe kupanga zokopa, muyenera kupanga zovuta zapakati pa 5-10. malinga ndi malamulo onse - kunyamula kuchokera pa "lendewera", mpaka pachibwano, khalani pamwamba mpaka masekondi awiri, modekha pang'onopang'ono mpaka poyambira. Ngati mulibe mavuto ndi izi, ndiye nthawi yoti muyesere kuphunzira kupopera.
Udindo woyambirira
Poyambirira, timapachika pazenera yopingasa, ikani manja athu wokulirapo kuposa mapewa, chikhomocho ndichachikulu. Kenako, timapanga mayendedwe motere:
- Timatenga chifuwa kupita patsogolo momwe tingathere pambuyo pa mtanda pomwe tikukakamiza m'chiuno ndi m'chiuno mwanjira yoti miyendo ibwerere kumbuyo.
- Ndikukankha mwamphamvu kwa mikono, m'chiuno ndi m'chiuno, timayenda molowera mbali yoyamba kuchokera pachibale choyambirira mpaka pamtanda, ndikubwezeretsanso thupi. Nthawi yomweyo, thupi limalimbikitsidwa kuti likwere.
Tisanayambe, tikukulimbikitsani kuti muchite izi kangapo kuti mumveke za njira ndi njirayi.
Kankhirani mmwamba
Chifukwa chake, titalandira chidwi tikamagwedezeka, mwamphamvu timadzikankhira mpaka pomwepo pachibwano pamwamba pa bala yopingasa. Popanda kupuma, timabwerera kumalo a pendulum. Ndiye kuti, mayendedwe ake ndi ozungulira, monga chithunzi chithunzichi chili pansipa:
Vuto lalikulu kwa oyamba kumene ndikutuluka pamalopo ndikubwerera mu pendulum. Zotsatirazi ndizofunikira apa, pokhala kale pamwamba, muyenera kukankhira pamtanda ndikudzikweza, kubwerera ku pendulum.
Kanema wabwino kwambiri pamachitidwe opangira zokopa:
Ubwino ndi zoyipa zakukopa zokoka
Ndi kutuluka kwa njirayi, panali mikangano yambiri ndi miseche. Pakati pawo, othandizira machitidwe akale komanso omwe adapereka kusintha kwa matupi awo ku CrossFit amati.
Kukoka kwa Kipping kunachokera pampikisano wopingasa ndipo amafunikira kuti amalize kubwereza mobwerezabwereza munthawi inayake. Kuphatikiza apo, iyi ndi njira yabwino kwambiri yomalizira kutseka minofu mutaphunzitsidwa mphamvu, pomwe thupi silimathanso kukoka.
Pali lingaliro kuti zochitikazi sizabwino ndipo sizothandiza kwa iwo omwe amawona cholinga chachikulu chopeza minofu. Chowonadi ndi chakuti katundu yemwe thupi limalandira ndiwolimbitsa thupi kwambiri ndipo cholinga chake ndikuwotcha mafuta ocheperako chifukwa chakulimbitsa thupi. Unyinji umakhala ndi zolemera komanso zolemetsa "zoyera".
Ndani sayenera kuchita kippings
Zokopa siziyenera kuchitidwa:
- Anthu omwe akuyesera kulemera kwa thupi (kipping sikuti amangokhalira kumanga minofu chifukwa cha zochitikazo, chifukwa cha kuthamanga ndi mphamvu ya mafuta ochepa omwe amauma). Ndikofunika kuti muchite masewera olimbitsa thupi mutatha kukoka mphamvu zapamwamba.
- Ochita masewera omwe ali ndi vuto la msana (ndimayendedwe ofooka mwadzidzidzi a minofu yofooka, sangathe kulimbana ndi katundu ndikung'amba mitsempha kapena kuwononga mafupa a khomo lachiberekero ndi lumbar vertebrae).
- Omwe alibe maphunziro olimbitsa thupi okwanira komanso omwe sangakwanitse kuchita zokopa 10 zapamwamba kwambiri.
Malingaliro
Njira yakukokerayi idatchuka chifukwa cha mpikisano wopikisana nawo, chifukwa chifukwa chakukoka, wothamanga amatha kuchita zobwereza zambiri, zomwe zikutanthauza kuti akhoza kupita patsogolo. Kuphatikiza apo, chifukwa chophunzitsidwa bwino, mafuta owonjezera amatayika, mafuta osungunuka amawotchedwa, zomwe zikutanthauza zomwe zimachitika ku CrossFit - thupi limakhala ndi mpumulo wokongola.
Pakudikirira, wothamangayo amadzipereka yekha kuthamangitsidwa kwapadera chifukwa chakukankha kuchokera kumunsi, mphamvu zonsezi ziyenera kuzimitsidwa chifukwa chochita zolimbitsa thupi moyenera. Ngati minofuyo sinakule mokwanira, katundu yense wakukhudzayo adzagwa pamitsempha ndi minofu yolumikizana, chifukwa chake misozi ndi ma sprains ndizotheka.
Pa nthawi yophunzitsira, makamaka "zonyansa" zokoka, monga momwe kalembedwe ka kipping kamatchulidwira, munthu amangodzivulaza yekha, osanyalanyaza kukonzekera kwa thupi kwakanthawi kovuta komanso kovuta. Filosofi yonse ya CrossFit yonse imaphatikiza magwiridwe antchito ndi maphunziro osiyanasiyana. Chinthu chachikulu ndikutsata njira yolondola osanyalanyaza zoyambira zamasewera otetezeka.
