Zochita za crossfit 3 za oyamba kumene

Zamkati

• Crossfit maphunziro kwa oyamba kumene
• 1. Burpee
• 2. Kukhala pansi
• 3. Wopanda
• Ubwino Wophunzitsidwa ndi Crossfit

Zochita zoyambira pa Crossfit zimakuthandizani kusintha mawonekedwe anu ndikuphunzira mayendedwe ena, omwe angafunike pakapita nthawi pazochita zambiri. Chifukwa chake, ndi njira yabwino kwambiri yolimbitsira minofu ndikupewa kuvulala panthawi yolimbitsa thupi kwambiri, monga.

Crossfit ndi maphunziro omwe cholinga chake ndi kukweza mphamvu zathupi pogwiritsa ntchito zolimbitsa thupi zomwe zimafanana ndi kuyenda kwa tsiku ndi tsiku, pogwiritsa ntchito kulemera kwa thupi ndi zida zina monga mipiringidzo, zingwe, mipira yamankhwala, zingwe zama raba ndi mphete. Maphunziro amtunduwu amaphunzitsa minofu yambiri, mafupa ndi minyewa, kuthandiza kutaya mafuta, minofu yolankhula ndikukhala ndi mphamvu komanso kusinthasintha.

Anthu onse amatha kuchita crossfit, popeza kuchuluka kwa kufunika kwake kumatha kusintha malinga ndi kuthekera kwa munthu aliyense, koma ndikofunikira kukaonana ndi dokotala musanayambe mtundu uliwonse wa zolimbitsa thupi.

Crossfit maphunziro kwa oyamba kumene

Maphunziro a Crossfit nthawi zambiri amakhala olimbitsa thupi, amakhala pakati pa 20 mpaka 45 mphindi, koma ndimphamvu kwambiri komanso amasinthasintha, popeza munthuyo amatha kusintha maphunzirowa kutengera luso lawo, kukulitsa kapena kuchepetsa kuchuluka kwa kubwereza kwa zochitika zilizonse kapena zida zambiri mumagwiritsa ntchito.

1. Burpee

O zoimbira ndichizolowezi chosavuta chomwe chimagwira thupi lonse ndipo sichifuna kugwiritsa ntchito zinthu motero, chitha kuchitidwa kulikonse. Nthawi ya zoimbira, Amagwiritsa ntchito msana, chifuwa, miyendo, mikono ndi matako, nthawi yomweyo, kuthandiza kuchepetsa mafuta ndi kunenepa, chifukwa pamafunika mphamvu yayikulu.

Chifukwa chake, kuti muchite izi muyenera:

1. Imilirani: mapazi ayenera kukhala pamzere ndi mapewa;
2. Tsitsani thupi pansi: kuponya mapazi kumbuyo ndikutengera thupi pansi, kuthandizira manja;
3. Khalani pamalo amitengo: kukhudza pachifuwa ndi ntchafu pansi;
4. Adzauka: kukwera thunthu, kukankhira ndi mikono yanu ndikuimirira, ndikudumpha pang'ono ndikutambasula manja anu.

Kenako, muyenera kubwereza mayendedwe awa nthawi zambiri, kuti muchite pakati pa 8 mpaka 12 aganyu. Ndikofunikira kuyesa kuyendetsa bwino nthawi yomwe ntchito ya aganyu kotero kuti zotsatira zimakwaniritsidwa mwachangu.

2. Kukhala pansi

Kuchita masewera olimbitsa thupi m'mimba, kapenakhalani tsonga, ndimasewera olimbitsa thupi kwambiri ndikulumikiza minofu yam'mimba, ndipo kuti muchite izi moyenera muyenera:

1. Gona pansi: munthuyo ayenera kutsamira ndikugwada, ndikupumitsa mapazi awo pansi;
2. Kwezani nsana wanu: ndikofunikira kukweza thunthu kumabondo ndikutsitsa thunthu mpaka kumbuyo kwa mapewa kukhudza pansi.

Pazochitikazi, munthuyo amatha kuwoloka manja pafupi ndi thunthu, kapena kutsatira kuyenda kwa thunthu ndikutambasula manja ake.

3. Wopanda

Squat, yemwenso amadziwika kuti squat, ndimasewera olimbitsa thupi kwathunthu, chifukwa imagwiritsa ntchito ntchafu zanu, mimba, msana ndi matako nthawi yomweyo. Kudziwa momwe mungagwiritsire ntchito squat moyenera ndikofunikira chifukwa kumakuthandizani kuti muchepetse kunenepa, kuyika minofu yonse ndikuwonjezera kusinthasintha kwa mgwirizano. Chifukwa chake, muyenera:

1. Imilirani: mutambasule mapazi anu mulifupi;
2. Bwerani mawondo anu: mawondo ayenera kusinthidwa, kuponyera m'chiuno pansi, mpaka afike kupitirira mzere wa bondo ndipo, akukankhira bulu cham'mbuyo, ngati kuti wakhala pampando, kusunga kumbuyo. Mukamachita masewera olimbitsa thupi, mawondo sayenera kudutsa kutsogolo kwa chala chakuphazi;
3. Lonjezani miyendo yanu: muyenera kutambasula miyendo yanu, yomwe ili yokhota, kuti mubwerere pamalo oyambira, pogwiritsa ntchito zidendene zanu pansi ndikulumikiza matako anu, mpaka mutayimirira.

Panthawi yophedwa kwa squat, mikono iyenera kusunthidwa ndikulimbitsa thupi. Kuphatikiza apo, squat imatha kuchitidwanso ndi ma barbell kapena ma dumbbells, kukulitsa zovuta zolimbitsa thupi ndikusintha zotsatira.

Ubwino Wophunzitsidwa ndi Crossfit

Maphunziro a Crossfit ali ndi maubwino angapo mthupi ndi thanzi, monga:

• Bwino kupuma ndi kumawonjezera mphamvu mtima;
• Amayankhula minofu yonse mthupi;
• Zimakuthandizani kuti muchepetse kunenepa;
• Amachepetsa mafuta ndipo amachulukitsa kunenepa;
• Kumawonjezera mphamvu;
• Zimathandizira kukulitsa kusinthasintha ndikugwirizana;
• Bwino kuyenda ndi bwino;
• Amachepetsa kupsinjika ndikuwonjezera kudzidalira.

Munthu amene amawoloka posintha magwiridwe antchito amthupi lake kudzera m'maphunziro, amasintha kakhalidwe kake kunyumba ndi kuntchito, chifukwa maphunziro amtunduwu amaphatikizaponso kuyenda kosunthika, komwe kumafunikira kuchita zochitika za tsiku ndi tsiku, monga kutsitsa kapena kukwera masitepe, mwachitsanzo.

Kuphatikiza apo, ndikofunikira kuphatikiza zakudya zokhala ndi zakudya zopatsa thanzi zomanga thupi, monga nkhuku, nkhukundembo kapena nsomba, mbewu monga nandolo kapena nyemba, komanso zipatso ndi ndiwo zamasamba. Umu ndi momwe mungapangire zakudya zamtunduwu.