9 CrossFit imachita zolimbitsa thupi kuti muchepetse mimba

Zamkati

• 1. Lumpha chingwe
• 2. Kupepuka kwa mkono
• 3. Wopanda
• 4. Burpees
• 5. M'mimba
• 6. Mapazi omata
• 7. Surfboard
• 8. Kutetemera kwa Kettlebell
• 9. Climber

Crossfit ndi njira yophunzitsira yomwe cholinga chake chimakhala cholimba, chomwe chimatha kukhala ngati dera, lomwe limayenera kuchitidwa 3 mpaka 5 pasabata ndipo limafunikira kuzolowera thupi chifukwa pamakhala nthawi yochepa yopuma pakati pa masewera olimbitsa thupi.

Zochita izi zitha kuchitidwa kunyumba kapena kumalo ochitira masewera olimbitsa thupi, mothandizidwa ndi wophunzitsa, kuti awonetsetse kuti maphunzirowa achitika moyenera, popanda chiopsezo chovulala. Komabe, asanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi, dokotala ayenera kufunsidwa kuti aone thanzi la mtima ndipo ngati pali zoperewera zilizonse zomwe zimachitika chifukwa cha msinkhu komanso / kapena matenda am'mafupa omwe angakhudze msana kapena malo amisili. Dziwani zambiri za crossfit.

Kuti munthu akhale ndi zotsatira zomwe akufuna, ndikofunikira kuti, kuwonjezera pa zolimbitsa thupi, chakudya chamagulu, chopatsa thanzi komanso chokwanira chimatsatiridwa. Onani momwe chakudya cha iwo omwe amachita mtanda chimayenera kukhalira.

Zitsanzo zina za masewera olimbitsa thupi a Crossfit kuti muchepetse thupi komanso kutaya mimba ndi awa:

1. Lumpha chingwe

Chingwecho ndichinthu chomwe chimapezeka m'mabokosi onse opingasa, chifukwa chimamulola munthu kuti awonjezere kagayidwe kake munthawi yochepa, zomwe zimakonda kuwotcha mafuta ndi kutulutsa ntchafu, ng'ombe ndi mimba, chifukwa chake zolimbitsa thupi zomwe zimakuthandizani kutaya mimba yanu.

Kutengera mawonekedwe amthupi la munthu komanso kulumikizana kwake, ndizotheka kukhazikitsa nthawi yayitali yogwira ntchito komanso kusiyanasiyana kwa zolimbitsa thupi. Kuti mukhale ndi maubwino ambiri ndikuwonjezera zotsatira zake, ndizosangalatsa kudumpha chingwe ndipo, ikatha nthawi yoyamba, yambani kuchita masewera olimbitsa thupi ena. Mwanjira imeneyi ndizotheka kuti metabolism yanu izikhala yogwira ntchito nthawi zonse ndikutaya ma calories ambiri.

2. Kupepuka kwa mkono

Ngakhale kupindika ndi masewera olimbitsa thupi omwe amagwiritsidwa ntchito kwambiri kulimbitsa minofu ndi mikono ya pectoral, kuti mayendedwe achitike moyenera, ndikofunikira kuyambitsa minofu yam'mimba, komanso kulimbitsa. Chifukwa cholimbitsa minofu, pamakhala mafuta ochulukirapo, kuphatikiza mafuta am'mimba.

Kuti muchite kukankhira mmwamba, muyenera kugona pamimba, kuthandizira kulemera kwa thupi lanu kumapazi anu ndi manja anu, kubweretsa thupi lanu pansi, kupindika chigongono. Tikulimbikitsidwa kuti mubwereze kangapo masekondi 20 ndipo pambuyo pake kuti muyambe kuchita izi. Kwa iwo omwe sangathe kukakamira ndi kulemera kwa thupi kumapuma kumapazi, zitha kuchitika ndi mawondo pansi, komabe ndikofunikira kuyesa, pang'ono ndi pang'ono, kuchita zolimbikitsira popanda mawondo pansi.

3. Wopanda

Monga kupindika, squat ndi masewera olimbitsa thupi omwe amafunika kuti minofu yam'mimba iyambe kugwira ntchito kuti kuyenda kuyendetsedwe molondola ndipo zotsatira za zolimbitsa thupi zitha kuwonedwa, monga kulimbikira kukana komanso kulimba kwa mwendo ndi minofu yam'mimba.

Pali njira zingapo zochitira squat, zomwe zimatha kusiyanasiyana ndi mtundu wamaphunziro omwe munthu akuchita, zolimbitsa thupi komanso kupezeka kwa zolumikizira zina, mwachitsanzo. Nthawi zambiri, squat imachitika ndikulemera kwa thupi palokha, momwe kubwereza mobwerezabwereza kumachitika munthawi yochepa, kapena ndi barbell kumbuyo, pomwe nthawi imatha kutsimikizika kuti izichita masewera ambiri momwe zingathere kapena kuchuluka kwa squats kumakhala koyenera pamutolo womwe wagwiritsidwa ntchito.

Dziwani mitundu ina yama squat yomwe ingachitike kuti muchepetse mimba.

4. Burpees

Burpees ndi masewera olimbitsa thupi omwe amagwira ntchito pafupifupi magulu onse am'mimba, chifukwa amafanana ndi squats, ma push-up ndi kulumpha, kuthandizira kukonza mphamvu zama mtima ndi mawonekedwe azolimbitsa thupi, kuwonjezera pakukonda mafuta, kuphatikiza m'mimba.

Burpees ndimasewera osavuta kuti achitike, munthuyo ayenera kuyamba kuyimirira, kenako kutsika mpaka kukafika pamalo obisalapo kenako ndikukankhira mapazi kubwerera kuti akhalebe. Pambuyo pa bolodi, kokerani mapazi anu pafupi ndi thupi lanu, ndipo nyamukani ndikulumphira pang'ono. Ntchitoyi iyenera kubwerezedwa kangapo ndipo makamaka pamlingo womwewo.

5. M'mimba

Zochita zam'mimba ndizofunikira kulimbikitsa m'mimba ndikuonetsetsa kuti thupi likukhazikika. Kuphatikiza apo, momwe minofu yam'mimba imagwiridwira ntchito ndikukula, pamakhala kukondoweza kwa mafuta omwe amapezeka mderali, ndikupangitsa kuti munthuyo ataye m'mimba.

Njira yam'mimba yomwe imagwiritsidwa ntchito nthawi zambiri pamtanda ndi bwato lam'mimba, momwe munthuyo wagona ndikukweza thunthu ndi miyendo yokha, monga momwe angapangire aletra V, amayika mikono patsogolo ndikukhalabe m'malo ano kwa nthawi yoyamba -Kutsimikiza.

6. Mapazi omata

Zala zakumapazi ndizochita zolimbitsa thupi zomwe zimathandizanso kulimbitsa m'mimba, motero, kutaya mafuta am'mimba. Kuti muchite izi, ingoyimani pamtanda wopingasa ndikusuntha thupi lanu kuti mufike kumapazi. Kwa oyamba kumene, m'malo moponda pa bar, nthawi zoyambirira zolimbitsa thupi zitha kukhala zikubweretsa maondo pachifuwa.

7. Surfboard

Bungweli ndi zolimbitsa thupi zomwe zimalimbikitsanso kulimbitsa pamimba, chifukwa zimakakamiza munthu kuti agwire pamimba ndikukhala pamalowo kwakanthawi, nthawi zambiri pakati pa masekondi 30 ndi mphindi imodzi, kuthandiza kutaya mimba.

8. Kutetemera kwa Kettlebell

Kuthamanga kwa kettlebell ndi masewera olimbitsa thupi omwe amafunikira kukonzekera thupi ndikuzindikira thupi kuti lichitike, chifukwa ndikofunikira kuti munthuyo azitha kuwongola msana komanso kupuma mwamphamvu. Kuti muzingogwira kettlebell ndi manja awiri ndikusinthasintha maondo anu ngati kuti mukukwapula. Kenako, thupi liyenera kukankhidwa kuti kettlebell ifike paphewa ndikufutukula mawondo, ndikutsitsa kettlebell munjira yomweyo. Msonkhanowu uyenera kubwerezedwa kangapo monga zikuwonetsedwera ndi maphunziro.

Kuchita masewerawa, kuphatikiza pakugwiritsa ntchito minofu ya m'munsi, chifukwa cha squat, imagwiranso ntchito minofu ya m'mimba ndi minofu yam'mimba, kuthandiza kutaya mimba.

9. Climber

Ntchitoyi imalimbikitsanso kukonza kwa thupi ndipo kuti ichitike pamafunika kuti munthu azisunga minofu yam'mimba. Kuti muchite wokwera, wotchedwanso superman, ingoyikani manja anu ndi zala zanu pansi ndikufikira bondo limodzi pafupi ndi chifuwa chanu kwa masekondi 20.