Magulu okhala ndi bala pamapewa ndi pachifuwa: momwe mungagwirire bwino

Barbell squat ndichimodzi mwazinthu zofunikira kwambiri pakusungira zida zamphamvu zilizonse kapena wokonda CrossFit. Amalumikiza kuti agwire ntchito pafupifupi minofu yonse ya malamba apamwamba ndi apansi, komanso minofu yolimba. Malinga ndi momwe ntchitoyi ikuyendera, munthu amatha kuwunika mphamvu zonse za othamanga, popeza ndizofunikira komanso zofunikira.

Magulu okhala ndi bala pamapewa amafuna kuti othamanga azitsatira maluso ake. Mfundoyi ndiyofunikira chifukwa zolemera zolemera nthawi zonse zimakhala pachiwopsezo chachikulu chovulala, zopindika, kapena zoyipa. Munkhaniyi, tifotokoza mwatsatanetsatane malamulo a squats okhala ndi barbell, tisiyanitsa zolimbitsa thupi zosiyanasiyana, ndikufotokozera momwe tingachitire bwino.

Pindulani ndi kuvulaza

Choyamba, tiyeni tisiye zabwino ndi zoyipa zake kuti tipeze zomwe squash zimachita.

1. Izi ndizochita zabwino kwambiri kwa othamanga omwe akuphunzitsa kuwonjezera minofu. Ikuthandizani kuti mupange mpumulo wokongola, kamvekedwe kake, kuwonjezera mphamvu zawo;
2. Wothamanga amakhala woyenda kwambiri, kulumikizana kwake komanso kulimba mtima kwake kumakhala bwino;
3. Kuchita masewera olimbitsa thupi kumapangitsa kuti magazi aziyenda bwino m'chiuno, zomwe zimathandizira njira yoberekera yamwamuna;
4. Magulu olemera kwambiri amathandizira kukulitsa testosterone, yomwe potency imadalira;
5. Magulu amatha kukuthandizani kuti muchepetse mafuta m'thupi lanu. Pobwerera, mumakhala ndi minofu yamphamvu komanso yothandiza, komanso thupi lamphamvu;
6. Kwa azimayi, ma barbell squats ndi othandiza pakupanga matupi - amathandizira kupopera matako, ziuno, kukonza mawonekedwe, ndi kumangitsa khungu.
7. Kupsinjika pang'ono (kulemera kopepuka) kumathandiza kulimbitsa mafupa ndi mitsempha.
8. Kuchita masewera olimbitsa thupi kumathandizira kukulitsa nyonga, kusintha malingaliro, kudzidalira, komanso kukonza kugona.

Ngati tikamba za zophophonya, tiona mfundo izi:

• Pazosiyana kwambiri, othamanga amafunikira zida, zomwe zikutanthauza kuti sangathe kuchita kunyumba;
• Oyamba kumene ayenera kuchita ndi wophunzitsa - sitikulimbikitsa kuti apange njirayo paokha;
• Masamba a Barbell ali ndi zotsutsana zambiri (katundu wambiri mthupi);
• Ntchitoyi ndi yoopsa, choncho tsatirani njirayi mosamala.

Mavuto onse amabwera chifukwa cha kusachita bwino kwa omaliza.

1. Ochita masewera othamanga amakhala pachiwopsezo chovulala kumitsempha ndi mafupa. Mwa njira, timalimbikitsa kukulunga zomangira zotanuka pamaondo anu;
2. Vulani msana;
3. Pezani msana kapena kutuluka kwa msana;
4. Nthawi zambiri pali kuvulala kumtunda kwamapewa - muyenera kukhala moyenera moyenera;
5. Kuwonjezeka kwa kupsinjika kwam'mimba kumatha kuyambitsa hernia ya umbilical, chifukwa chake ndikofunikira kuvala gulu la masewera.

Zotsutsana

Tisanakuuzeni momwe mungagwiritsire ntchito barbell ya abambo ndi amai, tikudziwitsani mndandanda wazotsutsana. Werengani mosamala kwambiri:

• Vuto lililonse, ngakhale laling'ono, lakumbuyo;
• Matenda kapena kuvulala kwa ntchafu, kapena mafupa a mawondo, mitsempha;
• Mimbulu yam'mimba ndi m'mimba;
• Radiculitis ndi scoliosis;
• Pachimake matenda a mtima dongosolo;
• Zomwe zimachitika atadwala mtima kapena kupwetekedwa mtima;
• Mitsempha ya varicose;
• Khungu;
• Mimba;
• Kuchira nthawi pambuyo opaleshoni kapena kuvulala;
• Kuwonjezeka kulikonse kwa matenda aakulu;
• Zotupa, kutentha thupi;
• Mkhalidwe wathanzi.

Zomangamanga zachitetezo

Tiyamba kufotokozera momwe tingapangire ma barbell squats posachedwa, koma tiyenera kulankhula zachitetezo poyamba. Tikukhulupirira palibe chifukwa chofotokozera chifukwa chake izi ndizofunikira.

1. Musamachite masewera olimbitsa thupi, kumwa mowa mwauchidakwa kapena kuledzera, komanso ngati mumamva kupweteka kwambiri m'minyewa kapena m'mitsempha;
2. Nthawi zonse chitenthetsani - squats okhala ndi chipolopolo pamisungo yozizira amadzipha chifukwa chotsiriza;
3. Gwiritsani ntchito bwino, osagwedezeka kapena kugwedezeka;
4. Mukamazemba, osakweza mutu wanu, mutha kuchepa. Osayang'ananso pansi. Ndikofunika kuti muzidziyang'anira pagalasi, kuyang'ana mutu wanu ndikuyang'anitsitsa;
5. Chitani masewera olimbitsa thupi ndi zida: zotchinga zotchinga, lamba wothamanga, lamba wamanja, nsapato zolimba, zovala zabwino.
6. Mukamazembera zolemera zolemera kwambiri, onetsetsani kuti mwabweretsa mnzanu ngati khoka lachitetezo. Ndipo makamaka 2 kapena 3. Osazengereza kufunsa anthu omwe amachita masewera olimbitsa thupi kuti akuthandizeni ngati mungabwere kudzaphunzira nokha. Makhalidwe azamasewera sadzawalola kuti akukane;
7. Yambani ndi zolemera zazing'ono, pang'onopang'ono kuwonjezera zikondamoyo;
8. Osachita zambiri mobwerezabwereza (opitilira 6) popeza axial katundu ndiwolemera kumbuyo. Chiwerengero chobwereza njira imodzi ndi 6-12.

Monga mukuwonera, palibe malamulo ambiri ndipo onse ndi okwanira.

Momwe mungapezere kunenepa

Tiyeni tipitilize kuphunzira momwe timaphunzirira ndikumenya ndi barbell ndikumaphunzitsanso. Tiyeni tiwone momwe tingapezere kulemera koyenera.

Pali lamulo lomwe limakupatsani mwayi wosankha kulemera koyambira kwa oyamba kumene - "kulemera kwake - kupatula 15 kg." Ndiye kuti, ngati wothamanga akulemera makilogalamu 85, kulemera koyambirira kwa projectile sikuyenera kupitirira 70 kg.

Komabe, nthawi zambiri anthu omwe amabwera koyamba kuholoyo amakhala osakonzeka mwakuthupi, onenepa, onenepa, kotero kuti phindu lomwe amapeza pogwiritsa ntchito fomuyi limakhala lalikulu kwambiri kwa iwo.

Ophunzitsa akatswiri amalangiza kuyambira ndi kulemera kwa 40-50 kg, pambuyo pake muyenera kubwereza maulendo 10. Ngati ntchitoyi inali yosavuta, ikani makeke 5 makeke mbali zonse za bala. Bwerezani mayeso. Pitilizani kugubuduza mpaka mukumva kulephera kwa kubwereza kwa 6-8. Uku ndiye kulemera kwanu kwenikweni.

Momwe mungagwirire barbell?

Mukaphwanyaphwanya, bala limaloledwa kusungidwa pamapewa, mapewa, m'mbali kutsogolo, koma mapewa amawerengedwa kuti ndiofala kwambiri komanso kosavuta.

• Malinga ndi njira yopangira squats yokhala ndi bala kumbuyo, kulumikizana kuyenera kukhala kolunjika ndikutseka. Kutalika kwa mikono kulibe kanthu, koma nthawi zambiri kumayikidwako pang'ono kuposa mapewa. Ayenera kukhala ofanana pakhosi kuchokera m'mbali. Izi ndizofunikira kuti tisunge malire.
• Njira ya squat yokhala ndi barbell pachifuwa imakupatsani mwayi wogwiritsa ntchito kapangidwe kake (koboola) kapena njira yopingasa. Yoyamba imaphatikizapo kuyika maburashi mozungulira pansi pa khosi kutali nanu kuti athe kuyang'ana mmwamba. Mgwirizano watsekedwa theka. Kachiwiri, mikono idadutsa pa bar, nsinga ndiyotseguka.

Ndi minofu iti yomwe imagwira ntchito?

Kuti tikuthandizeni kumvetsetsa bwino ma biomechanics am'magulu am'magazi, tiyeni tiwone kuti ndi minofu iti yomwe ikugwira ntchito:

1. Katundu wamkulu amalandiridwa ndi ma quadriceps (ntchafu za mitu inayi) ndi gluteus maximus (yemwe amayang'anira kuzungulira kozungulira);
2. Kukhazikitsa malo a extensors kumbuyo, hamstrings, soleus, ng'ombe;
3. Mimba (yolunjika ndi oblique pamimba) ndi ma deltas amalandila katundu wachiwiri;
4. Bondo, mchiuno ndi ng'ombe, komanso kumbuyo ndi mapewa, zimagwira ntchito mwakhama.

Tidawonekeratu kuti barbell squat ikugwedezeka, monga mukuwonera - iyi ndi njira yabwino yopangira miyendo yodabwitsa komanso matako ozungulira. Pomaliza, tiyeni tisunthire ku njirayi!

Njira Zachikale za Barbell Squat

Tiyeni tiyambe kuyang'ana njira zoyeserera za abambo ndi amai, kenako ndikuwonjezera malingaliro pazosiyanasiyana zolimbitsa thupi.

Onetsetsani kuti mukutenthetsa thupi lanu lonse ndimagulu a masewera olimbitsa thupi. Chitani ma squat ochepa opanda kanthu.

Njira yoyambira

Kutalika kwenikweni kwa bala ndi mulingo wa kolala ya wothamanga.

• Imani pansi pa bala, khalani pansi pang'ono, mutapindika kumunsi kumbuyo (osazungulira msana), ikani barbell pamisampha, ndikuchotsa pamipukutuyo. Tengani masitepe angapo mmbuyo kuti musagunde chimango panthawi yama squats;
• Malo oyambira mitundu yambiri yamabulu a amuna ndi akazi ndi ofanana: mapazi kutambasuka m'lifupi, manja atsekera, zigongono zidagona kumbuyo, kumbuyo molunjika, masamba amapewa atafooka, osakhazikika, akuyembekezera mtsogolo.
• Musaiwale za kupuma koyenera mukakung'udza. Mukamalowetsa mpweya, yambani kutsika pang'onopang'ono mpaka ntchafu zanu zikufanana ndi pansi. Chiuno chimakokedwa ndipo mawondo amachotsedwa. Nthawi yomweyo, kumbuyo kumakotoka, chifukwa chomwe thupi limapindika patsogolo. Ndikofunika kusiyanitsa pakati pa zokonda zachilengedwe ndi kukwera kwambiri.
• Mukamatulutsa mpweya, kwezani pang'ono, kubwerera kumalo oyambira.

Chonde dziwani kuti kuya kwa squat kumakhudza zovuta za masewera olimbitsa thupi. Ngati mumakhala pansi mozungulira, ma glutes ndi kumbuyo adzadzaza kwambiri. Komabe, kwa oyamba kumene, timalimbikitsa kuti tiyambitse mchitidwewu kuchokera kumatanthauza golide, ndiye malo otsika kwambiri pomwe mwendo ndi ntchafu zapansi zimakhazikika.

Kusiyanasiyana

Chifukwa chake, tapanga momwe tingapangire squats achikale ndi barbell, tsopano tiyeni tisunthire ku kusiyanasiyana kwina. Mwa njira, zofunikira za njirayi sizikhala zofanana, koma pali mitundu ina.

• Barbell Squat wokhala ndi mawonekedwe ochepa. Chifukwa chake, ma quadriceps amatenga nawo mbali kwambiri, komanso kunja kwa ntchafu. Kusiyanaku sikungakuthandizeni kuti mugwire ntchito matalikidwe athunthu, chifukwa chake kuzama kwa squat kudzafanana. Palibe kusiyana kwamachitidwe.
• Magulu akuluakulu a barbell. Mchitidwe wofala kwambiri m'gululi ndi sumo squats. Malangizo a katunduyo pamatumba ena amatengera kukhazikika kwa miyendo ikamakhalira ndi bala. Pankhaniyi, minofu ya ntchafu yamkati, komanso minofu ya gluteal, imagwira ntchito molimbika. Chofunika kwambiri pa njirayi ndikuti masokosi akuyenera kutambasulidwa momwe angatambasulire. Ayenera kuyang'ana mbali imodzi ndi mawondo.
• Masamba akutsogolo. Ndizosatheka kugwira ntchito ndi zolemetsa zazikulu kwambiri nawo, chifukwa chake ma subspecies awa sanalembedwe. Njira yopangira squats yokhala ndi barbell pa sternum pokhapokha poyang'ana koyamba imawoneka yosiyana ndi ma algorithm amtundu wakale. Izi ndichifukwa choti bala ili kutsogolo. Komabe, m'malo mwake, uku ndiye kusiyana kokha. O inde - kuweramira kwa thupi sikuchepera pano, apo ayi wothamangayo amangogwera patsogolo. Ngati mukuganiza kuti ndi minofu iti yomwe imakhudzidwa ndi squat yakutsogolo ndi barbell, tikutsindika kuti minofu yomwe ili kutsogolo kwa ntchafu imalandila katundu wambiri.
• Smith Machine Barbell Squat. Ichi ndi chimango chapadera momwe bala limakonzedwa ndipo limangoyenda chokwera ndi chotsika. Ubwino waukulu wa simulator iyi ndikuti wothamanga safunika kuwongolera bwino, kuwunika matalikidwe a omwe akukondera. Chifukwa chake, zimamveka zotetezeka komanso zotetezeka. Timalimbikitsa kuti oyamba kumene azikhala ku Smith. Njirayi, mwa njira, apa ikadali yofanana ndi magwiridwe antchito mu chimango chokhazikika. Pokhapokha mutatulutsa khosi mozungulira mozungulira. Mumakina a Smith, mutha kupanga squat yamtundu uliwonse ndi bala: chakutsogolo, chapamwamba, chokhala ndi mawonekedwe otakata kapena opapatiza.

Zolakwa pafupipafupi

Njira zolondola za squat za abambo ndi amai sizilekerera zolakwika izi:

1. Kuzungulira kumbuyo;
2. Kupatukana kwa zidendene pansi, ndipo potero, kusamutsa kulemera kumapazi;
3. Maondo amapita kupitirira mzere wazala;
4. Mawondo amasonkhanitsidwa pamodzi;
5. Zala ndi mawondo kuloza mbali zosiyanasiyana (osati kufanana);
6. Kukweza mwa kukankhira coccyx mmwamba, osati mothandizidwa ndi mphamvu yamphamvu yokha ya minofu ya miyendo;
7. Kupuma mwadongosolo, kugwira mpweya wanu, kutukula kwinaku mukupuma;
8. Kugwira ntchito pamisungo yozizira kapena kumva kusakhala bwino;
9. Kulemera kwambiri kapena kugwira ntchito yopanda inshuwaransi.

99% ya zolakwika zonse zomwe zalembedwa zimabweretsa zovulaza!

Chifukwa chake, tasanthula njira yoyambira yokhala ndi bala pamapewa kapena pachifuwa cha abambo ndi amai. Ino ndi nthawi yoti musunthe kuchokera kuzolowera kuchita. Pansipa pali pulogalamu yophunzitsira oyamba kumene.

Pulogalamu yophunzitsa

Anthu ambiri amakhulupirira kuti ndikwanira kutenga mawonekedwe okonzeka opanda barbell ndikutsatira, koma ndi projectile. Lingaliro ili ndi lolakwika kwambiri, chifukwa m'mapulogalamu ngati awa, kawirikawiri, kubwereza mobwerezabwereza kumawonetsedwa m'njira iliyonse. Pogwira ntchito ndi kulemera, chinthu chachikulu sichambiri, koma mtundu. Chifukwa chake, pali squats ochepa, koma magwiridwe antchito ndiochulukirapo nthawi zambiri. Nayi chithunzi chabwino chomwe chidzagwire ntchito ya abambo ndi amai:

• Tsiku 1. Magulu awiri a mabala 5;
• Tsiku 2. Kupumula.
• Tsiku 3. Magulu awiri a squats 5 okhala ndi barbell pamapewa, 1 set - squats kutsogolo;
• Tsiku 4. Kupumula.
• Tsiku 5. 2 seti ya squats 7, barbell pamapewa; 2 waika kasanu ndi kawiri, barbell pa sternum;
• Tsiku 6-7. Zosangalatsa.

Sabata yachiwiri, timamvera zakukhosi kwathu. Ngati ndizovuta, bwerezani zomwe mudachita kale. Ngati zonse zili bwino, onjezerani ma 3-5 pamtundu uliwonse.

Sabata yachitatu, mutha kulumikiza njira zingapo mumitundu ina ya squat (kuyimilira pang'ono, kutambalala, mapapo, ndi zina zambiri), kutengera cholinga chomwe mwakwaniritsa.

Mu milungu yachinayi ndi ina, pamene kuchuluka kobwereza kumakula mpaka 10-12, ndikufikira 4-6, mutha kuyamba kuwonjezera kulemera.

Tsopano tiyeni tikambirane momwe tingasinthire squat.

Njira

Ngati pazifukwa zathanzi simungathe kuchita masewera olimbitsa thupi nthawi zonse, yesetsani kuchita masewera olimbitsa thupi mu makina a Smith. Monga tidalemba pamwambapa, imathetsa mavuto mogwirizana ndi kulingalira. Galimoto ina yozizira ndi simulator ya Gackenschmidt. Ma squat othamangitsa amachepetsa kupsinjika msana ndi maondo anu pomwe amakulolani kukoka zolemera zolimba. Palinso zolimbitsa thupi zina zofananira ndi ma squats - makina osindikiza mwendo. Poterepa, palibenso ntchito ya msana - miyendo yokha. Njira ina ingakhale mapapu okhala ndi barbell - nawo katundu wa axial alipo, koma kulemera kwake ndikotsika kwambiri kuposa koyambirira.

Timalingalira za kusanthula kwa masewera olimbitsa thupi kuti tigwire ndi barbell patsogolo panu kapena pamapewa anu. Tidayesera kufotokoza zonse zomwe zingachitike pamutuwu, tidapereka malingaliro, ndikukudziwitsani za ma nuances. Tikukulimbikitsani kuti muwerengenso zodzitetezera ndi zotsutsana. Maphunziro opambana!

Onerani kanemayo: Sheikh Dawud Panpare (November 2024).