Chingwe cholumpha kawiri

Chingwe cholumpha kawiri ndichimodzi mwazomwe amakonda kwambiri oyamba kumene. Munthu woyamba aliyense amayesetsa kuphunzira momwe angachitire izi mwakhama kwambiri. Ndipo zikangotuluka, woyambayo amakumana ndi chisangalalo chachikulu - ndipotu, kuyambira pamenepo salinso woyamba.

Kudumpha kulumpha wamba kamodzi sikumakhala kovuta kwa wothamanga aliyense wa CrossFit, ndipo mwina sitingayime pamenepo lero. Koma zikafika pakupota chingwe kawiri kulumpha kamodzi, oyamba kumene amakhala ndi zovuta. Lero tikambirana mwatsatanetsatane za kulumikizana kwa njira yolumikizira zingwe ziwiri, kuphatikiza pa kanemayo, ziwerengero zosangalatsa za zochitikazi, komanso phindu lake lomwe silingasinthike pamaphunziro.

Udindo woyambirira

Chenjezo: mutha kuphunzira bwino komanso mwachangu kudumpha chingwe chodumpha chokha powona magawo onse olumpha. Palibe chovuta kwa iwo, koma izi ndizomwe zimachitika ndikamatsatira mosamala njirayi kumapereka chitsimikizo. Chifukwa chake, poyambira - yang'anani chitsanzo cha kulumpha pachithunzipa pansipa.

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Zida

• Zigongono zili pafupi ndi thupi momwe zingathere m'chiuno.
• Manja ali opindika pang'ono panja komanso omasuka.
• Zotsogola zimatambasulidwa patsogolo pang'ono kuti kuti mukayang'ana kutsogolo mutha kuwona ndi mawonedwe ozungulira dzanja lamanja ndi lamanzere lili ndi chingwe m'manja.

Miyendo

• Miyendo ndi yotakata m'lifupi kapena yopapatiza (palibe chifukwa chofalikira). Kutsekedwa bwino wina ndi mnzake.
• Miyendo ndi yowongoka, mwina yopindika pang'ono m'maondo (pang'ono!) - ngati gawo lokonzekera kulumpha.

Mfundo zambiri

• Kumbuyo kuli kolunjika mosalowerera ndale (mapewa amatsitsidwa pang'ono) - makamaka, malo omasuka, osakhala ndi msirikali.
• Kulemera kwa thupi kumagawidwa mokulirapo kutsogolo kwa phazi. Sitimachotsa chidendene! (moyenera, timachotsa kale kulumpha, kumene )
• Chingwe cholumpha chiri kumbuyo.

Pochita chidule poyambira pomwe mukudumpha chingwe - thupi lanu ndi lotakasuka, miyendo yanu ili pamodzi, manja anu amatsogola kutsogolo kuti awoneke kuchokera pakona la diso lanu, zigongono zanu zimafikira m'chiuno mchiuno momwe zingathere (osapindika).

Muyenera kukhala omasuka pantchito imeneyi. Ngati mukumva kuti ndinu ouma kapena osasangalala, ndiye kuti mwachita cholakwika.

Kodi mungasankhe bwanji chingwe choyenera kutalika? Timaima ndi mapazi athu pakati pake ndikugwiritsa ntchito mikono yonse mthupi - moyenera ayenera kukhala pachifuwa panu. Kapena gwiritsani ntchito tebulo lotsatirali manambala enieni.

Momwe mungadumphire chingwe cholumpha kawiri? Tidzakambilananso za izi - tiwonetsa njira yabwino yophunzitsira ndi malamulo ofunikira pochita izi.

Malamulo Awiri Olumpha

Kumbukirani malamulo angapo ofunikira ndipo nthawi yomweyo zolakwitsa zazikulu, zomwe nthawi yolumpha imakupatsani mwayi wophunzirira kawiri.

• Manja ndi mikono yokha ndi yomwe imagwira ntchito - pocheperako matalikidwe azinthu zoyenda ndi manja, ndi bwino. Cholakwika chofala kwambiri pomwe wothamanga amayesa kuthamangitsa chingwe kuti chisinthe kawiri ndikuphatikiza mkono wonse., potero matalikidwe azinthu zoyenda zingwe amakula kwambiri ndipo alibe nthawi yopukusa kawiri kulumpha 1. Chigongono nthawi zonse chimakhala pamalo amodzi!
• Timayesetsa kudumpha pamwamba ndi ana athu a ng'ombe ndi mapazi - timadumphira kunja molunjika osagundananso zidendene! (Nthawi zambiri zimachitika kuti zidendene zimabwereranso mwachilengedwe ndipo wothamanga sangathe kuchita chilichonse pa izi - tikambirana momwe tingachitire ndi izi mgawo lotsatirali). Nthawi zina amaloledwa kuponyera miyendo kumbuyo - kutsogolo.
• Musapatuke kwambiri poyambira - manja amatulutsidwabe patsogolo, zigongono zili m'chiuno, miyendo ili pamodzi.
• Ndikofunika kugwiritsa ntchito chingwe chothamanga kwambiri. (koma ndizotheka kuzichita pafupipafupi).

Sungani zinthu ziwiri ndikuwunika - kulumphira mwamphamvu ndikusinthasintha mwachangu ndi manja anu, kenako kuphunzira kulumpha chingwe kumakhala chinthu chosangalatsa, osati chizolowezi.

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Njira yopangira kudumpha kawiri

Chifukwa chake, momwe mungaphunzire kulumpha chingwe cholumpha pang'onopang'ono? Tidzasanthula njira yophunzirira pang'onopang'ono.

Gawo loyamba: kulumpha kamodzi

Zachidziwikire, muyenera kuphunzira molondola momwe mungalumphire chingwe chimodzi chodumpha. Sikokwanira kuti muzitha kudumpha - muyenera kuzichita poyang'ana njirayi. Njira zazikulu zomwe mudzakonzekere kupitilira gawo lotsatira ndi izi:

1. Muyenera kudumpha kudumpha kamodzi, osasinthasintha nthawi zana. Kuphatikiza apo, kuchita 100 osati ndi kuyeserera komaliza, koma kuzindikira mozama kuti mwathana ndi zochitikazo popanda kuyesayesa kwabwino.
2. Muyenera kulumpha kudumpha kwakukulu pogwiritsa ntchito ana anu a ng'ombe ndi mapazi, ndikuchepetsa liwiro la chingwe. Poterepa, kusunganso mutu womwewo ndikupanga kulumpha kosachepera 50 motsatana.

Gawo lachiwiri: kuyesa kawiri

Mukadutsa gawo loyamba, kukulitsa luso lanu, mwakonzeka kupita ku gawo lachiwiri lokonzekera ndipo tiphunzira momwe tingagwiritsire ntchito chingwe cholumpha moyenera.

1. Timabwerera kudumpha kwathu "kwakutali". Timachita zotsatirazi - maulendo 4-5 timadumphadumpha kamodzi ndikucheperako kozungulira, ndipo kwa nthawi yachisanu ndi chimodzi timasinthiratu kusintha kosasintha momwe tingathere. Chabwino, timachita mpaka zitatha.
2. Ngati sichikugwirabe ntchito, ndiye kuti mwina ndinu 1) Mwina simukudumpha mokwanira 2) Kapena simutembenuka ndi manja ndi mikono yanu, koma ndi mkono wanu wonse 3) Kapena zigongono zanu zimadutsa pamlingo wa lamba kutsogolo kapena kumbuyo kapena mbali 4) Kapena Manja anu samayenda mozungulira ngati pakufunika = mwina zonsezi pamodzi. Kodi tiyenera kuchita chiyani? Timayang'anira thupi lathu mosamala panthawi yoyesera ndikusanthula kuti ndi ati mwa malamulo omwe awonetsedwa omwe amagwera pansi ndikugwirapo ntchito.
3. Ngati ziyamba kuyenda, ndiye kuti tikupitiliza kuphunzitsa mpaka 1 kawiri pamasamba 4-5 osakhala achizolowezi kwa inu.

Gawo lachitatu: komaliza

Mwambiri, titadutsa gawo lachiwiri, titha kunena kuti mwagonjetsa kale chotchinga chomwe chimakulekanitsani ndi kulumpha chingwe chodumpha kawiri. Tsopano funso limangokhudza kulimbikira kwanu, kugwira ntchito komanso kuphunzira nthawi zonse. Yesetsani kukhala ndi nthawi yokwanira yochepetsera kudumpha kamodzi pakati pa kudumpha kawiri - mukangolowa 1 mpaka 1 mode, ndi zotsatira zabwino kale. Khalani pamenepo - ngati mutha kuchita 100+ 100 popanda kutaya nyimbo, ndiye kuti ndinu okonzeka kupita kumapeto omaliza - kulumpha kawiri konse.

Ubwino wolumpha chingwe

Timaganiza kuti ndikoyenera kukambirana za maubwino olumpha chingwe poyerekeza ndi kulumpha kumodzi, chifukwa zikuwonekeratu kuti kulumpha pakokha ndi kochita masewera olimbitsa thupi kozizira komanso kothandiza kwambiri.

Ndiye ndichifukwa chiyani kuli bwino kawiri? Inde, aliyense

• Kugwiritsa ntchito mphamvu zolimbitsa thupi ndikokwera kangapo - mumawotcha ma calories ambiri;
• Gawo lakumunsi la miyendo limapopa mwachangu - palibe zolimbitsa thupi zochulukirapo;
• Ichi mwina ndichimodzi mwazinthu zoyeserera zabwino kwambiri - mumvetsetsa ndikulamulira thupi lanu bwino.

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