Amuna amphamvu ali ndi magulu amphamvu kwambiri othandizira kuti apindule ndi mphamvu.
Mwinamwake mwawonapo makina akuluakulu akuphulika pa mabokosi a CrossFit kapena pafupi ndi mipiringidzo yopangira masewera. Magulu akuluakulu otetezekawa amachititsa chidwi kwambiri ndipo amatha kuwasiyanitsa ndi matayala omwe mumaganizira kwambiri akamamva mawu akuti "kukana magulu." Koma zazikuluzikulu sizingakhale ngati agogo kapena anthu akuchira povulala.
Ayi, apangidwa kuti azithamanga komanso ochita masewera olimbitsa thupi akufunafuna njira zatsopano zopezera mphamvu kudzera mwa maphunziro osagwira ntchito.
Ubwino Wotsutsa Ma Gulu Zovuta
Kaya mumagwiritsa ntchito mapepala akuluakulu kapena mapepala akale, kusungira masewera olimbitsa thupi kumakhala kofanana.
Maulendo
Mipinda ndi yopepuka komanso yophweka. Ingolani pang'ono ndikuwaponyera mu sutikesi kapena masewera olimbitsa thupi ndipo mudzakhala ndi zida zophunzitsira zomwe zikupezeka kulikonse komwe mukupita.
Mphamvu
Kukanika kwa gulu kumawonjezeka pamene ikupitiriza kutambasula, ndi kukana kwakukulu pamapeto pa zochitika zonse. Mukakweza thumba lamadzi, mukudziwa kuti mukukweza kuchuluka kwa kulemera kwake mwa kuyenda kwathunthu. Chimene simungadziwe ndi chakuti pamapeto pa kayendetsedwe kake, mumapuma pang'ono. Tenga, mwachitsanzo, makina a mapepala. Pamene mukukweza mapepala osokoneza bongo, kukanikizira pamutu, mukugwira ntchito motsutsana ndi mphamvu yokoka.
Pamene mphutsi zanu zikukula mokwanira, mafupa anu ogwirizana bwino amathandiza kuthandizira kulemera kwanu musanayambe kusunthira ndikugwira ntchito ndi mphamvu yokoka kuti muchepetse zolemera (mmunsimu) kumapewa anu.
Mukamapanga makina a mapepala othamanga, kuyimitsa kumakhala kochepa kumayambiriro kwa kayendetsedwe kake.
Zimakula pang'onopang'ono mukamawongolera gululo, kufika pachimake chotsutsana pamene zigoba zanu zakula. Kuti musunge mawonekedwe anu, minofu yanu ikhale yolimbikitsana kwambiri, yomwe ikuthandizira kuwonjezereka, komwe, pakapita nthawi, ikhoza kuchepetsa kuvulaza.
Kuyenda
Mipinda ingasunthidwe muzitsogolere ndi momwe zolemerazo sizingasunthidwe. Mphamvu yokoka ndi chinthu chomwe simungachilepheretseni pamene mukunyamula zolemera. Mukamachita masewera ochuluka, mumalemetsa kulemera musanagwiritse ntchito mphamvu yokoka kuti mukhale wovuta kwambiri. Zomwe zili choncho, kayendetsedwe ka kayendetsedwe ka thupi ndi zovuta zimakhala zovuta, ngati sizingatheke, kuchita ndi zolemera zolemera. Mwachitsanzo, mudzakhala ndi nthawi yovuta kupanga chotupa cholemera kapena makina osindikiza mabulosi ataimirira. Mphamvu yokoka imakoka kulemera kwa mabulosi kapena dumbbell pansi pomwe mukukweza zitsulo zanu patsogolo pa chifuwa chanu, ndipo simungathe kukweza zolemera (kapena kugwiritsira ntchito magulu a minofu) chifukwa fisikiti ya zovuta kusintha.
Kukaniza magulu ndi osiyana. Chifukwa ngakhale magulu akuluakulu ogwira ntchito ndi ofunika kwambiri, malinga ngati mbali imodzi ya guluyo imamangirika, mumatha kupanga makina osindikizira, ndikuwongolera gululo kuti muthe kukana, osati kudalira mphamvu yokoka.
Izi zikutanthauza kayendetsedwe ka kayendetsedwe kake ndi machitidwe omwe mungathe kuchita ndi magulu otsutsa ndi osatha.
Kusagwirizana
Mabungwe angagwiritsidwe ntchito panthawi yophunzitsira mphamvu ndi kuyenda. Kukaniza magulu sizothandiza kuti aphunzitse mphamvu. Mipando ingathandizenso kukaniza machitidwe amphamvu a anaerobic, monga sprinting ndi kulumpha, ndi kuchita masewera, monga zithunzi zam'mbali ndi mipesa. Apanso, mwayiwu ndi wosatha.
Mabungwe Ovuta Kukaniza, kapena "Superbands"
CrossFit inafotokozera mfundo zapamwamba kwambiri, kuwatumiza ku mabokosi monga njira kwa othamanga kuti apange zokopa zothandizidwa. Koma mwamsanga, kugwiritsa ntchito magulu akuluakulu kunakula ndipo msika unaphulika.
Mukamagula mikanda, ganizirani izi:
- Zojambula ndi zolemera sizinayanjanitsike pamtundu uliwonse . Mtundu uliwonse uli ndi njira zosiyana siyana zojambula mitundu kuti zizindikire kusiyana kwake. Ndipo kuchokera ku brand-to-brand, kusiyana kwake kumasiyana pakati pa magulu. Mukamagula, samverani zomwe zolembera zamitundu ndi zosamalidwa ndizomwe zikugulitsidwa.
- Muyenera kugula magulu angapo osiyana . Chifukwa magulu osiyanasiyana a minofu amayamba kukhala amphamvu kuposa ena (mwachitsanzo, zilembo zanu zimakhala zolimba kuposa mabiceps anu), kukhala ndi magulu angapo omwe ali m'manja ndi othandiza kuti aphunzire thupi lonse. Kawirikawiri, ndibwino kugula gulu lowala, laling'ono, ndi lolemera kuti muzisangalala ndi chizoloŵezi chabwino.
- Zingwe zamtali zingakwezedwe ku nsanamira zozama kapena zozembera kuti zigwiritse ntchito mofananamo ndi mawonekedwe a chingwe . Kungolumikiza gulu pamsasa wopingasa (ngati gombe lozembera) kapena kuzungulira chithunzi (ngati chizindikiro cholimba mumasitima kapena masewera olimbitsa thupi), kenaka yendani mbali imodzi mpaka muteteze.
6 Kukaniza Zochita za Band kuti Muzipanga Thupi Lathunthu
Ngati mwakonzeka kuyesa maphunziro a superband, ganizirani zotsatirazi zokhudzana ndi thupi lonse.
Squat Press
Kuti mupange makina ojambulira, imani pamapazi anu, muteteze. Ikani mapazi anu mozungulira patali, mapiko akangoyenda pang'ono kunja. Gwirani pamwamba pa gulu lokanizira mmanja onse awiri, mukugwedeza makutu anu ndi "kudula" manja anu pa mapewa anu, manja anu akuyang'ana patsogolo. Zigawo zenizeni za gululo ziyenera kukhala kunja kwa thupi lanu, ngati kuti ndizovala mabokosi. Pewani m'chiuno mwako ndikuchepetseni ulusi wanu pansi pamene mukugwada. Pamene chiuno chanu chimangokhala pansi pamodzi ndi zolemba zanu, yesani kupyolera muzitsulo zanu ndikuyendetsa m'chiuno chanu kuti mubwerere kuima. Pamene mukuchita, gwiritsani manja anu molunjika pamutu panu, kutambasula manja anu. Sungani zitsulo zanu ndi kutsika gulu kumbuyo kwa msinkhu wa mapewa. Uku ndi kubwereza kamodzi.
Onetsani makwerero awiri mpaka asanu a maulendo 8 mpaka 12.
Anamangidwa Pushup
Gwiritsani pansi pansi ndi kukulumikiza kumbuyo kumbuyo kwanu, mutenge mbali imodzi ya gulu lololedwa mmanja mwanu, ndi manja anu "atagwedezeka" mkati mwa thumba lililonse kotero gulu likhoza kuthawa. Momwemonso, muyenera kukhala ndi mapaundi awiri a bendi kumtunda wanu kumbuyo, kumene pomwepo muli. Pita mmanja mwako ndi mawondo mu malo osungira manja, manja anu pansi pa mapewa anu, mawondo anu atseke, ndipo thupi lanu likhale ndi mzere wolunjika kuchokera ku chidendene kupita kumutu. Gululo liyenera kumverera molimba mu malo awa. Ngati simukutero, yesani gululo m'manja mwanu ngati mukufunikira. Kuchokera pano, gwedezani zitsulo zanu, kutsika chifuwa chanu pansi. Musanayambe kugwiritsira ntchito chifuwa chanu, bweretsani kayendetsedwe kake ndikudzikanikiza kumbuyo pomwe mukukankhira kutsutsana kwa gululo.
Pangani zochitika ziwiri kapena zisanu zapadera 6 mpaka 10.
Athandizidwa Pullup
Ngati simungathe kuchita miyambo yachikhalidwe popanda kuthandizidwa, makina akuluakulu angathandize. Onetsetsani mosakanizika kwanu pamsana wokukoka. Ikani bondo limodzi mkati mwazitsulo zotambasula pamene mukufika kukakweza galasi ndi manja onse awiri. Ngati simungathe kufika, gwiritsani ntchito sitepe kapena bokosi kuti mulowemo. Mukamapachika ku bar, gululo liyenera kutambasulidwa, bondo lanu mkati mwake. Gwiritsani ntchito mitsempha yanu yambiri kumbuyo kuti muyambe kudzikoka nokha ku bar ngati mutayendetsa zitsulo zanu; monga mukuchitira, gululi lidzakuthandizani kuti muthe kuchita masewerowa. Pamene chigamba chanu chimasula galasi, sungani mosamala kayendetsedwe kake ndikuwonjezera makutu anu.
Pangani zochitika ziwiri kapena zisanu zapadera 6 mpaka 10.
Mndandanda wa Deadly
Kuti mutenge munthu wakufa, bodza lalikulu likhale pansi pang'onopang'ono, likhale loyang'ana kutsogolo patsogolo panu. Imani pamwamba pa bande ndi phazi lanu-mtunda wautali, kotero gulu limatetezedwa pansi. Gwiritsani ntchito maziko anu ndikubwezeretsa msana wanu. Gwiritsani ntchito mchiuno mwanu, kuti maondo anu azigwada ndi msolo wanu kuti mupite patsogolo mpaka mutatha kufika ndi kumvetsetsa malekezero a gululo mmanja mwawo, ndikuwakokera kunja kwa mapepala anu. Awa ndiye malo oyamba. Lembani mchiuno mwanu mwakuya, mutagwiritsira ntchito hamstrings ndi glutes kuti "kukoketsani" miyendo yanu kuti muyimirire pamene zingwe zikutambasula. Bweretsani kayendetsedwe kake, kumangirira m'chiuno, kugwada, ndi kumangogwedeza kuchokera m'chiuno kuti mubwerere ku malo oyamba.
Pangani kawiri kapena katatu kawiri kapena kasanu ndi kawiri.
Bwalo lotsogolera likuyenda
Tengani gulu lalitali, lololedwa ndikulumikiza pa ilokha kamodzi kapena kawiri mpaka ilo likapangire bwalo laling'ono. Yambani zonse mkati mwa bwalo, ndipo yesani gululo kuzungulira mapiko anu, pamwamba pazitsulo zanu. Sinthani kuti mutonthozedwe, onetsetsani kuti zokopa za gululo zikuphwanya khungu lanu. Ikani mapazi anu mofulumira-kutalikirana, kotero magulu amatha koma osati ophweka. Bwerani mawondo anu ndi chiuno mochepa. Tengani tsatanetsatane kumanzere ndi kumanzere ndi phazi lanu lakumanzere, patali kwambiri kuti mutambasule zingwe ndikupanga kukana. Bzalani phazi lanu lakumanzere, kenaka phazi lanu lamanja kumbuyo kumbali ya kumanzere, kubzalani mapazi anu kachiwiri-kutalika. Pitirizani kupita kumanzere kuti mukambirane mobwerezabwereza musanasinthe mayendedwe kupita kumanja.
Onetsani magawo awiri kapena atatu a maulendo 10 mpaka 12 muzolowera.
Bwezeretsedwa Bungwe
Onetsetsani mwatsatanetsatane kapangidwe kake pamsanamira wolimba, kuwuyika pamtunda wa msinkhu. Lowani mu gulu ndi nkhope kutali ndi nsanamira ndi mapazi anu akuphwanyika ndi mchiuno-patali patali, mawondo anu akuwerama pang'ono. Sinthani gululo ndi malo anu kuti gulu likhale losavuta, koma osati lolimba, ndipo gululo likugona pansi pampando wanu. Lembani mphutsi zanu, mkono umodzi ukupita kutsogolo ndi wina kumbuyo, ngati kuti mukufuna kuchoka pa chiyambi. Pamene mwakonzeka, yambani kutsogolo kutsutsana ndi kutsutsana kwa gulu, kukumbatirani manja anu mwamsanga momwe mungathere pamene mukuyendetsa maondo anu patsogolo. Kuthamanga patsogolo mpaka gululo liri lolimba, ndiye muthamangire m'malo motsutsana ndi gululi.
Gwiritsani maselo atatu mpaka asanu a sprints 20 mpaka 30.