Mipira ya mankhwala - mitsempha yolemera yomwe imapezeka nthawi yayitali pamakona a masewera olimbitsa thupi-si zabwino zokha kuwonjezera kulemera kwa seti . Zida zimenezi n'zosavuta kugwira, kugwira, ndi kuponyera, kuzipangitsa kukhala zabwino kuti zitha kuwonongera kukula kwa mphamvu yanu yotsatira yopambana mphamvu. Ndipotu, kuponyera ndi kulandira zinthu zolemetsa mwamphamvu ndi njira yabwino kwambiri yowonjezera mphamvu ndi mphamvu za thupi panthawi imodzimodzimodzi ndikukhometsa mtima wanu. Ngati mwakonzeka kuchita masewero olimbitsa thupi lanu, ganizirani kuwonjezera zotsatirazi zamagetsi zolimbitsa thupi.
1 - Wall Map
Mipira ya maluwa inafalikira ndi CrossFit monga njira yowonjezera mphamvu ya thupi ndi mphamvu. Njirayi ili ndi magawo awiri. Choyamba mumadziponyera mumsasa wolemera kwambiri, mutagwiritsira ntchito mankhwala a mpira pachifuwa musanayambe kukwera mpirawo pamene mukuponyera mpira.
Zochitazo zimayambitsa magulu anu onse am'miseche-zam'maso, zamtundu, zinyama, zamphongo, zakuya, mapewa, kumbuyo, biceps, ndi triceps-ndipo zikapangidwa kwa nthawi, zimapereka misonkho yanu ya mtima, inunso. Apa ndi momwe mumachitira izi:
- Imani moyang'anizana ndi khoma lolimba, mapazi anu paphewa palimodzi, mawondo anu akuwerama pang'ono. Muyenera kukhala pafupi ndi phazi kapena awiri kutali ndi khoma.
- Gwirani mpira wa mankhwala pakati pa manja anu ndi zigoba zanu zopindika kuti mpira ukhale wokhudzana ndi chifuwa chanu.
- Bwererani m'chiuno mwako ndikugwada, kudzichepetsa nokha.
- Kuchokera pansi pa squat, penyani mwamphamvu kupyolera pa zidendene zanu, mwakugwedeza mondo ndi chiuno mwanu kuti muime, mukukwera pa mipira ya mapazi anu. Mukamachita zimenezi, penyani manja anu mowongolera, mutambasula mitu yanu pamene mukuponyera mankhwala pamtunda momwe mungathere pakhomopo.
- Pamene mpira wagwera kuchokera pamtambo, gwirani, bweretsani pachifuwa chanu ndipo nthawi yomweyo dzichepetseni nokha kuti mupitirize ntchitoyi.
Yesetsani kuchita zonsezi mosavuta kwa masekondi 30 mpaka 60. Pumula mphindi 30 ndikubwereza. Lembani zitatu kapena zisanu zokhazikika pamtundu uwu, kapena kuwonjezera zochitikazo pa chizolowezi chozungulira.
2 - Slams
Mankhwala a mpira omwe amawoneka ngati ovuta kukhala ovuta-mumangotaya mpira wa mankhwala pansi. Koma vuto la thupi lathunthu lopweteka pansi ndikudabwitsa kwambiri, makamaka pamutu wanu.
Chinthu chimodzi choyenera kukumbukira pamene mukuchita izi, kapena mankhwala ena, mankhwala am'thupi amachititsa kuti mugwiritse ntchito mankhwala olemetsa omwe amawongolera, monga Rogue Echo Slam Balls. Chipangizo ichi sichingawoneke ngati chokwanira, kuchepetsa chiopsezo kuti mankhwala a mpira akhoza kubwerera pansi ndikukumenya pamaso. Pochita zochitikazo, tsatirani izi:
- Imani ndi mapazi anu patali paphewa, mawondo anu akuwerama pang'ono. Gwiritsani mpira wa mankhwala pakati pa manja anu pamphuno yanu.
- Mu gulu losalala, nyamukani pa mipira ya mapazi anu pamene mukukweza mpira mu mlengalenga pamutu panu.
- Mwamsanga ndikugwedeza manja anu kutsogolo kwa thupi lanu pamene mukuphwanya msolo wanu kutsogolo, mutulutsa mpira pamene mukutero, mukuuwombera pansi pamaso pa mapazi anu.
- Dzichepetseni mu squat kuti mutenge mpira kuchokera pansi.
- Bwererani kuti muime ndipo mwamsanga mubwerezenso zochitikazo.
Pitirizani kuwombera mpira kwa masekondi 30 mpaka 60. Mukamaliza nthawi, pumulani masekondi 30 musanayambe maselo ena awiri.
3 - Kugawanitsa Mutu Woponya Kutaya
Kuti mupange kupatulidwa kwapadera, sankhani mankhwala a mankhwala omwe angakupangitseni kugunda pamene akugunda chinthu cholimba. Zochita izi zikhoma msonkho wanu, miyendo, mmbuyo, mapewa, ndi manja pamene mukugwira ntchito pa mphamvu yapamwamba ya thupi.
- Imani pafupi mamita 10 mpaka 12 kutali ndi khoma lamphamvu (makoma a konkire kapena matabwa ndi abwino), mutagwira mpira wa mankhwala pakati pa manja anu.
- Gwedezani mapazi anu, kotero phazi lanu lakumanja liri kutsogolo kwa phazi lanu lakumanzere ndi mapazi angapo, pamalo osiyana-siyana. Bwerani mawondo anu kuti mupange maziko olimba olimbikitsa.
- Kwezani mpira mankhwala molunjika pamutu panu, mutenge mpira bwinobwino pakati pa manja awiri.
- Bendani mitsuko yanu pang'ono, choncho mankhwala a mpira amatsogolere mutu wanu, kenaka muponye mpira mwakachetechete pakhoma, ndikusuntha kulemera kwanu pamapazi anu pomwe mukuponyera.
- Bwezerani mpira pamene ukukwera pa khoma ndikukonzanso kuti muchite ntchitoyi.
Pitirizani ntchitoyi kwa masekondi 30 mpaka 60, kusunga phazi lanu lamanja patsogolo. Kupuma kwa masekondi 30, kenaka chitani china, nthawi ino ndi phazi lanu lamanzere likugwedezeka kutsogolo. Lembani zonse zowonjezera zinayi kapena zisanu ndi chimodzi.