Ike nwupu nguzo nke mmanya

Omume Crossfit

5K 0 03/11/2017 (nyochagharị ikpeazụ: 03/22/2019)

Ingpị nguzozi izu ike bụ mmega ahụ na-ebu ibu. Ebumnuche ya iji mepụta ụdọ akwara na akwara na ike ịbawanye ike na ịpụ apụ. Omume a bụ igbu oge nke mgbịrịgba mgbatị site n'azụ isi, na-ejide ụlọ mmanya ahụ na-ejide ya, ma na-abanye n'ọkwá dị ala, na-esote site na ibili oche. Site n'ịrụ ọrụ a, ị na-etolite nguzozi gị na echiche nke nguzozi, nke dị mkpa maka mmezi nke teknụzụ nke njide na jerk, ebe etiti ike ndọda gị na-agbanwe mgbe niile, a na-eduzi vector nke ngagharị nke mmanya na-abụghị ụzọ site na gị.

Otu akwara ndị na-arụ ọrụ bụ quadriceps, adductors nke apata, mọzụlụ gluteal, abdominals na deltoids.

Ike barbell snatch itule mgbe mgbagwoju anya na barbell snatch itule. N'ezie, nye onye dị anya site na ụwa nke obe na ibuli elu, ọ nwere ike ịdị ka mpụga na mmegharị ahụ fọrọ nke nta ka ha yie ya ma arụkwa ọrụ ahụ, mana nke a abụghị otu. Na ike jerk nguzozi nke mmanya, a na-enwe a ịpị ije, nke na-agụnye deltoid uru ahụ na-arụ ọrụ. Na mmeghari ahụ n'onwe ya, n'ọtụtụ ọnọdụ, a na-eme ya n'ụzọ dị nro - ebe a anyị anaghị azụ ike mgbawa, mana ịkpa ike, mgbanwe na nhazi.

Usoro mmega

1. Wepu ihe nkedo n'elu akwara ma jee ije ole na ole site na ha. Ogwe dị na trapezium, a na-elezi anya n'ihu, azụ dị ogologo.
2. Jiri nwayọ malite ịgbadata n'oche dị ala, na-etinye uche na ọrụ nke quadriceps. Ozugbo ịmalitere ala, bido tụgharịa bọl ahụ n’azụ gị. Jide ya na njide n'ike ọpụpụ na ume. Enweghị mmekọrịta ọ bụla ebe a, n'adịghị ka kpochapụwo shvungs: ọrụ deltas n'onwe ha, ụkwụ na-arụ ọrụ n'onwe ha.
   
3. Wetuo onwe gị ala ruo mgbe ị metụrụ ụdọ gị n’akpịrị nwa ehi gị. Ibu kwesiri ka ekesaa ya dika uzo iji pia ogwe ahu nile ma dozie ikpere aka n'otu oge dika iweda n'oche di ala na njupụta zuru oke.
   
4. Mgbe obere oge kwụsịtụrụ na ala, malite iguzo ọtọ. N'otu oge ahụ, jidesie ogwe aka gị gbatịpụrụ agbatị dị n'elu gị, dịka na elu squat. Mgbe ngwụsị ikpeazụ, belata ihe ngosi ahụ na trapezoid ma megharịa ihe niile site na mbido.
   

Ogige ọzụzụ Crossfit

Anyị na-ewetara gị ụlọ ọrụ ọzụzụ ọzụzụ atọ nwere ikike jerk maka ọzụzụ ọzụzụ.

Lelee vidiyo ahụ: Extrême anti-âgeMasque visage et corps Pour toujours avoir lair PLUS JEUNE (January 2025).