Zochita 5 zoyenda panyumba (ndi dongosolo la maphunziro)

Zamkati

• 1. Kudumpha Jacks
• 2. Makankhidwe
• 3. Mfuti squat
• 4. Amalumphira ku bokosi
• 5. Mpira pakhoma
• Ndondomeko yopangira masewera olimbitsa thupi kunyumba

Crossfit ndimachitidwe ophunzitsira mwamphamvu omwe amayenera kuchitidwa m'malo ochitira masewera olimbitsa thupi kapena malo ophunzitsira, osati kungopewa kuvulala, koma makamaka kuti zolimbitsa thupizo zizisinthidwa pang'onopang'ono malinga ndi zosowa za munthu aliyense.

Komabe, pali zolimbitsa thupi zoyambira komanso zoyenda zomwe ndizotheka kuchitira kunyumba ndi iwo omwe akufuna kuyesa masewerawa kapena omwe alibe nthawi yochezera masewera olimbitsa thupi.

Nthawi zambiri, zolimbitsa thupi zimakuthandizani kuti muchepetse thupi komanso muchepetse mafuta, chifukwa zimachitika mwamphamvu, zomwe zimapangitsa kuti mugwiritse ntchito mphamvu ndi ma calories. Kuphatikiza apo, amathandizanso kutulutsa minofu ndikukula ndikukhala olimba komanso kusinthasintha, momwe munthu amagwirira ntchito, nthawi yomweyo, minofu, mafupa ndi minyewa.

1. Kudumpha Jacks

Ma jacks olumpha, odziwika bwino kulumpha jacks, ndikulimbitsa thupi kwakukulu gawo lofunda, chifukwa kumawonjezera kamvekedwe ka mtima, kuwonjezera kutentha kwa minofu ndi mafupa, komanso kumathandizira kulumikizana kwamagalimoto, chifukwa zimakhudza kuyenda kwa mikono ndi miyendo.

Kuti muchite izi muyenera:

1. Imilirani: mutatseka miyendo yanu ndi manja anu ntchafu zanu;
2. Kutsegula ndi kutseka miyendo: miyendo iyenera kutsegulidwa ndikutseka popanga kulumpha pang'ono osachoka pamalowo ndipo, nthawi yomweyo, kukweza mikono pamwamba pamutu, kukhudza dzanja limodzi mmzake ndipo, kutsikanso, kukhudza manja pa ntchafu kachiwiri.

Kuyenda kwa miyendo ndikofanana ndi kuyenda kwa lumo kuti mutsegule ndikutseka, ndikofunikira kuyesa kusungabe chimodzimodzi.

2. Makankhidwe

Kukhazikika ndi masewera olimbitsa thupi, koma kwathunthu komanso kofunikira kuwonjezera mphamvu yamanja, chifuwa ndi mimba. Pamene manja akuyandikira, mkono umagwira ntchito kwambiri, komanso momwe manja akutalikirana, chifuwa chimagwira ntchito kwambiri.

Kuti muchite izi muyenera:

1. Gona pansi: muyenera kugona pansi ndi m'mimba mwanu;
2. Ikani manja anu: ikani manja anu pansi, m'lifupi mwake paphewa.
3. Khalani pa thabwa: tambasulani manja anu ndi kusunga thupi lanu molunjika, yopingasa. Awa ndi malo oyambira ndi kumapeto azokakamiza;
4. Pindani ndi kutambasula manja anu: muyenera kusinthana manja anu, ndikugwira chifuwa chanu pansi kenako ndikwere mmwamba ndikukankhiranso pansi ndi mphamvu ya mikono yanu kuti mubwerere papulatifomu.

Chiwerengero cha kukankhidwaku kumatha kuwonjezeka kutengera kukula kwa mphamvu pakapita nthawi kapena kukhala kovuta kwambiri, kuchitidwa ndi dzanja limodzi lokha, mikono ikukhazikika pa benchi kapena kugunda chikhatho pakati pakupinda ndikutambasula manja. manja, mwachitsanzo.

3. Mfuti squat

O mfuti squat, yomwe imatha kutchedwa kuti squat yamiyendo imodzi, imathandizira kukulitsa mphamvu, kusinthasintha, kulumikizana komanso kulinganiza. Kuphatikiza apo, zimathandiza kukulitsa minofu yapakatikati, yomwe ndi minofu ya m'mimba, lumbar, matako ndi mchiuno.

Kuti muchite bwino mfuti squat chifukwa cha:

1. Imilirani: kokha ndi phazi limodzi lopuma pansi ndi mikono yotambasulidwa patsogolo panu;
2. Kodi squats: mwendo wa phazi wosakhudza pansi uyenera kutambasulidwa kutsogolo kwa thupi ndiyeno mchiuno uyenera kuponyedwa pansi ndi kumbuyo, kukhala ndi chizoloŵezi chochepa cha thunthu pamene likutsika.

Ndikofunikira kuti pamene mukuchita squat, sungani pamimba mgwirizano, kuti muchepetse thupi.

4. Amalumphira ku bokosi

Zitsulo ku bokosi, lotchedwanso kudumpha, ndi gawo lochita masewera olimbitsa thupi omwe, kuphatikiza pakuthandizira kukhala ndi thanzi labwino, imagwiranso ntchito miyendo yonse yamiyendo ndi matako, ndikuthandizira kukulira.

Kuti muchite masewera olimbitsa thupi molondola, muyenera:

1. Imilirani: sungani mapazi anu kukhala phewa m'lifupi, mtunda wabwino kuchokera kubokosi;
2. Kodi squats: muyenera kutambasula mapazi anu phewa-mulifupi, pindani mawondo anu, ponyani m'chiuno mwanu pansi ndi kumbuyo kwanu, ndikutambasula miyendo yanu kuti mubwerere pamalo oyambira. Umu ndi momwe mungapangire squat molondola.
3. Dumpha kuchokera m'bokosi: muyenera kuwonjezera mchiuno mwanu, kusinthanitsa mikono yanu, ndi kudumpha pamwamba pa bokosilo, ndikuyika mapazi anu kwathunthu pamwamba pa bokosilo. Kenako, wina ayenera kudumpha mmbuyo ndikubwereza squat.

Kutalika kwa bokosilo kuyenera kutengera kutalika kwa munthuyo komanso kuthekera kwake kuyendetsa, kupewa kugwa ndi kuvulala.

5. Mpira pakhoma

Masewera olimbitsa thupi pakhoma, omwe amadziwika kuti mipira yazipupa, ndimasewera olimbitsa thupi kwathunthu chifukwa miyendo ndi manja zimagwiritsidwa ntchito limodzi ndikupanga ndi mpira wamankhwala.

Pochita izi, muyenera:

1. Imilirani: ndi mapazi m'lifupi mwake phewa pambali moyang'ana kukhoma;
2. Kodi squats: muyenera kutambasula phazi lanu m'lifupi, pindani mawondo anu, ponyani m'chiuno mwanu ndi kumbuyo kwanu, ndikutambasula miyendo yanu kuti mubwerere pamalo oyambira;
3. Ponyera mpira kukhoma: mpira uyenera kuponyedwa kukhoma, kutambasula manja patsogolo ndi mmwamba;
4. Gwirani mpira: pamene mpira ukupita pansi, gwirani mpirawo, komanso, squat ndikuponya.

Ndondomeko yopangira masewera olimbitsa thupi kunyumba

Maphunziro a Crossfit ayenera kukhala ochepa, koma olimbitsa thupi kwambiri omwe amathandizira kugwiritsa ntchito mphamvu ndi ma calories.Kuchita zolimbitsa thupi poyambira kuyenera kuyamba ndikutenthetsa, kukonzekera thupi kuti likhale lolimba pazochita zolimbitsa thupi, ndikumaliza ndikutambasula, kuti athandize minofu kuti ibwezere.

Nthawi yolimbitsa thupi iliyonse imadalira momwe munthu aliyense amachitiramo masewerawa, komabe, ayenera kuchitika posachedwa.

Chitsanzo cha kulimbitsa thupi kwa mphindi 40 zomwe mungachite kunyumba zomwe zimakuthandizani kuti muchepetse thupi ndi izi:

Kuphatikiza pa maphunziro, munthu amene amaphunzitsa crossfit ayenera kukhala ndi zakudya zokhala ndi masamba obiriwira, nyama zowonda ndi njere ndipo ayenera kupewa zakudya zopangidwa ndi mafakitole ndi zonunkhira, monga shuga, makeke komanso zakudya zokonzeka kudya, mwachitsanzo.

Pezani zambiri za momwe zakudya zopangira mtanda ziyenera kukhala.