Omume Crossfit
7K 0 03/12/2017 (nyochagharị ikpeazụ: 03/22/2019)
Usoro ihe omume nke ike ịrụ ọrụ (crossfit) na usoro ya nwere ọtụtụ mmega ahụ. Ihe ka ọtụtụ n'ime ha na-enyere onye na-eme egwuregwu aka ịrụ ọrụ n'ọtụtụ akwara n'otu oge. Iji n'otu oge kpoo akwara nke azụ na afọ, rụọ ihe nkwụnye ihe na akuku n'elu ogwe ahụ dị larịị, nke a na-akpọkarị L-pull-acha ọkụ (aha Bekee L-Pull-up).
Omume a na-ewu ewu na ndị egwuregwu nwere ahụmahụ. Ndị mbido na-arụ ọrụ abs na azụ na-agbapụta iche iche ruo mgbe ha mụtara otu esi eme ya nke ọma. Mmega ahụ chọrọ ka onye na-eme egwuregwu na-eme mmegharị ahụ n'ụzọ ziri ezi, yana nhazi dị elu. Ndị na-arụ ọrụ n'ahụ na-arụ ọrụ egwuregwu a na crossbar.
Ats Makatserchyk - stock.adobe.com
Usoro mmega
Mee ka akwara gị na akwara nwee obi ụtọ tupu ị na-emegharị ahụ́. Yabụ, ịnwere ike ịmegharị mmegharị ọ bụla. Na-arụ ọrụ na ịgbatị. Iji mepụta ndọtị n'akụkụ (L-pull-ups) bụ nke a zụrụ ezi, onye na-eme egwuregwu ga-agbaso usoro algorithm ndị a:
- Wụfee n'elu mmiri kwụ ọtọ. Ogwe aka ike kwesịrị obosara.
- Weta ụkwụ gị ọnụ. Bulie ha ogo 90.
- Malite na-adọta mgbe nile. The ala ahu ga-abụ na a static ọnọdụ, ikesiike abs. Mee ka ụkwụ gị kwekọọ na ala. Ekwesịrị ime nke a na mmega ahụ niile. Na-arụ ọrụ na njupụta zuru oke. You kwesịrị ị na-emetụ mmanya ahụ na agba gị.
- Mee ọtụtụ ugboro ugboro nke L-Pull-Ups.
Debe azụ gị ogologo. Welie ụkwụ gị were were. I kwesiri inwe obi iru ala nke otu akwara a na-ere. N'ịbụ onye mezue ihe niile ahụ na-enweghị njehie, onye na-eme egwuregwu ga-enwe ike iwusi ọtụtụ akwara ike n'otu oge.
Ihe mgbagwoju anya maka obe
Usoro mgbatị ahụ nkuku dị n'akụkụ dabere na ahụmịhe ọzụzụ gị. Maka ndị mbido, a na-atụ aro ka ịmegharị ụzọ na ịwụ elu ụkwụ. Maka ndị na-eme egwuregwu nwere ahụmahụ, anyị na-atụ aro ka ị na-emegharị ahụ ọfụma iji nwee ezigbo mmetụta maka akwara afọ. Rụọ ọrụ maka 10-12 ugboro ugboro na ọtụtụ set. Ndị ọkachamara nwere ike iji supersets na-emega ahụ. Mee ọtụtụ omume n'otu oge na-enweghị nkwụsịtụ n'etiti. I nwekwara ike iji panel barbell, nke kwesịrị ịpị n'etiti ụkwụ gị. N'ihi ya, ị ga-abawanye ibu ahụ ọbụna karị.
Anyị na-enyekwa ọtụtụ ogige ọzụzụ mmụta dị iche iche nke nwere ihe ndọpụta nwere akụkụ na ogwe ahụ.
