Zida Zolimbitsa Thupi za MND-C30 Zokwerera M'nyumba Zokwerera Zida Zoyendera Kunja Zida Zolimbitsa Thupi Zopingasa

Choyikapo cha Crossfit ndi mtundu wa maphunziro amphamvu ndi olimbitsa thupi. Kunena zoona, si njira yosavuta yolimbitsa thupi, komanso maphunziro a kusinthasintha kwa thupi pansi pa mikhalidwe yosiyanasiyana. Chimafotokoza za ntchito ya mtima ndi mapapo, kulolerana kwa thupi, luso, mphamvu, kusinthasintha, mphamvu yophulika, liwiro, mgwirizano, kulinganiza bwino ndi kuwongolera thupi. Chidziwitso chophatikizana cha maphunziro ndi kagwiritsidwe ntchito ka makasitomala, kapangidwe ka choyikapo cha maphunziro cha ntchito zambiri, mwachidule motere:

1. Ntchito zambiri: chimango chophunzitsira chingakhale chokhazikika, chosindikizira benchi, chophunzitsira chopingasa, chokhazikika, chingwe chokwera, mphete, mipiringidzo yofanana, makwerero okwerera, cholinga chophunzitsira mpira wa pakhoma, chimango chophunzitsira cha mbiya yapakati, mfundo yolimba yokhazikika, malo oyika belu ndi ntchito zina zophatikizidwa;

2. Yosavuta kugwiritsa ntchito: kukonza zinthu zosinthika, kusintha kutalika kwa squat ndi bench press, kukonza kwa wotchi ya 1s, kutengera momwe kasitomala alili kuphatikiza mwachisawawa;

3. Mafashoni a mlengalenga, otsika mtengo komanso otsika mtengo: mtengo wa squat ndi wotsika kwambiri kuposa rack ya squat yamalonda, chisankho choyamba cha zida zamagetsi zaulere zophunzirira;

4. Ikhoza kusinthidwa, kuyika kosavuta: malinga ndi zosowa za malo osinthira mwamakonda. Mzati wokhala ndi sikelo ya digito yojambulidwa ndi laser, umathandizira kuti zinthu ziyende bwino, pomwe ukukulolani kusintha kutalika kwa mbedza mwachangu. Bolt yokhazikika ya 30mm, kapangidwe kachitsulo kolimba kwambiri ka CF, malinga ndi kapangidwe ka squatting action, kumathandizira kuti squatting igwire bwino ntchito. Kuchepetsa mavuto a squats ndi kulumikizana ndi ndodo. Mzere wolandirira wa barbell sheet umapangitsa belu ndi shelufu kukhala zogwirizana bwino, zomwe zimawonjezera kukhazikika komanso malo osavuta kuyika.