Mtsikana angapangire bwanji matako ake kumalo ochitira masewera olimbitsa thupi?

Nkhaniyi ikuwonetsani masewera olimbitsa thupi abwino kwambiri. Njira zawo kukhazikitsa anafotokoza mwatsatanetsatane, komanso mulingo woyenera katundu akafuna. Palinso malangizo othandizira kulimbitsa thupi.

Tenthetsani musanachite masewera olimbitsa thupi

Kutentha kumakonzekeretsa minofu kuti igwire ntchito yamphamvu, kuphatikiza zolimbitsa thupi komanso kutambasula.

Pofuna kutenthetsa, ndikwanira:

• squats;
• kettlebell pachimake;
• kusintha hyperextension;
• kupinda ndi barbell kumbuyo;
• otsetsereka ndi miyendo molunjika;
• mipata;

Ndizotheka kuchita masewera olimbitsa thupi anayi mu magawo 3-4 obwereza kawiri.

Kupitiliza kutambasula:

• Khalani pansi ndi miyendo yanu limodzi, kukokera mapazi anu kwa inu, gwirani zala zanu ndi manja anu ndikugwada;
• Pindani mwendo wanu wakumanja pa bondo ndikupumula ndi manja anu, kukokera mwendo wanu wamanzere kumbuyo mpaka minofu itatambasulidwa pang'ono. Kuyika thupi molunjika, pang'onopang'ono kutsitsa mafupa a chiuno, kukulitsa kutambasula. Gwirani malowa, ndikusintha miyendo;
• Gwadani mawondo anu, pang'onopang'ono mutakhala ndi mafupa anu m'chiuno, mutambasula m'chiuno mwanu.

Kutambasula, gwirani masekondi 10-15, kubwereza katatu. Kutenthetsa kuyenera kukhala kolimba munthawi yake osatenga mphindi khumi ndi zisanu.

Zolimbitsa thupi mu matako chipinda - njira

Zochita za ansembe ndizo:

• Barbell kapena dumbbell squats;
• Kuphedwa;
• Makina osindikizira amiyendo;
• Ma lange ndi zolemera;
• Kuyenda pa benchi ndikulemera;
• Mulatho waulemerero;
• Kulanda miyendo mu simulator;
• Kubwerera kolemera kumbuyo.

Magulu

Yambani malo:

• Manja pakhosi ali pakatikati;
• Chipindacho chimakhala pamwamba pamapewa (misampha), pafupi kwambiri ndi khosi momwe zingathere;
• Malo omwe miyendo imakhalapo amakhala otambalala m'lifupi kapena ocheperako pang'ono;
• Masokosi amakokedwa pambali pa madigiri 45;
• Kumbuyo kwakumtunda kuli kolimba, ndipo kumbuyo kwakumanzere kumasuka (kuti mumange bwino kumbuyo chakumtunda, kanikizani kapamwamba pamisampha ndikufinya mwamphamvu).
• Kutsitsa.

Timagwilira pansi, tikumakhudza pansi, kutambasula minofu momwe ndingathere.

Sikokwanira kuti tigwere mofananamo, chifukwa chake ndimchiuno chokha chomwe chimanyamula, ndipo matako amagwira ntchito powerengera, atagwira m'chiuno.

Chedwerani pansi pamasekondi 1-2 ndikunyamuka.

Kwerani:

• Ndi pakukwera koyenera kuti katunduyo amapita komwe amafunikira;
• Kutuluka, timasunga thupi molunjika;
• Sitibweza m'chiuno, timakweza kulemera ndi miyendo yathu;
• Kudzuka, muyenera kumangitsa matako kwa masekondi pang'ono.

Kuti mumvetsetse bwino malingalirowo, imani moyang'anizana ndi khoma kuti zala za nsapato zanu zizikhala pambali pake, khalani pansi ndikuyamba kudzuka. Zikhala zovuta, koma iyi ndi njira yomwe ikuyenera kukwaniritsidwa.

Masewera a Dumbbell

Osagwira ntchito kuposa ma squat okhala ndi barbell, koma ngati mungasinthe china, chimachitikanso. Popeza miyendo ndiye gulu lalikulu kwambiri la minofu, ma dumbbells ayenera kukhala olemera.

Popeza sikovuta kugwiritsira ntchito zopumira, ndibwino kutenga dumbbell imodzi yolemetsa ndi manja onse awiri ndikutsitsa pakati pa miyendo yanu kuti muyambe kugwedezeka, kapena kugwiritsa ntchito lamba wapadera wamagetsi wokhala ndi tcheni chotsimikizira katunduyo.

Lamba ndi labwino pazifukwa zingapo:

• akatumba minofu kutopa msanga;
• Popeza kulemera kwa dumbbell kuli pansi pa mafupa a chiuno, ntchito yaminyewa ndiyabwino;
• mutha kuphunzitsa modzipereka;
• katunduyo amachotsedwa msana;

Pogwira projectile, m'manja mwathu timachepetsa matalikidwe a squats. Chifukwa chake, squats amachita bwino "dzenje".

Mwachitsanzo, kuyimirira pamabenchi awiri kapena ma plyoboxes (mabokosi omwe amagwiritsidwa ntchito ku CrossFit) ndikutsitsa projectile pakati pawo, yambani kunyinyirika.

Zomwe amafunikira ndizofanana ndi barbell squat:

• kukhazikika kwapakati pa miyendo kapena kuchepera pang'ono;
• thupi lolunjika;
• mayendedwe athunthu;
• kusokonezeka kwa minofu kumapeto komaliza;

Popeza ma dumbbells ndiopepuka kuposa ma barbells, kuchuluka kwa ntchito kuyenera kukhala kochulukirapo, pali kupumula pang'ono pakati pa ma seti.

Amwalira

Uyu ndiye mfumu yamasewera olimba, yotsegula 90% ya minofu.

Pali njira ziwiri zophunzitsira.

Yankho nambala 1, "Mphamvu":

• Imani kotero kuti pakati pa phazi lanu muli pansi pa bala;
• Gwirani chomangirira mwamphamvu, simukuyenera kugwiritsa ntchito lezala, chimapangitsa kupindika kwambiri msana;
• Mawonekedwe achikale amiyendo pang'ono kuposa mapewa, masokosi amafalikira;
• Khalani pansi kuti pakhosi likhale pansi pa mawondo, ndikufinya bala mwamphamvu;
• Kugwira kwapakatikati;
• Limbikitsani ndi kuwongola thupi;
• Yambani kukweza ndi mapazi anu, kuyesera kuti musakweze m'chiuno mwanu. Kupanda kutero, udzakweza ndi msana wako;
• Bala iyenera kukhala pafupi ndi ma shins momwe zingathere, mozungulira;
• Bango likangodutsa msinkhu wa bondo, yambani kuwongola msana wanu;
• Pomaliza, tsamira pang'ono, limbitsa ma glutes ndikutsitsa kapamwamba pamalo ake oyamba.

Yankho nambala 2, "Womanga":

• Bala lili pamwamba pamiyendo pang'ono;
• Chomangirira ndichapakatikati, chowongoka;
• Miyendo yowongoka, yopindika pang'ono pa mawondo, ndi yayikulu kuposa mapewa;
• Chepetsani barbell pakati pa miyendo yakumunsi ndikubwezeretsanso mafupa a chiuno;
• Gwirani kwachiwiri ndikukoka;
• Chitani mobwerezabwereza.

Mutha kuyeserera, monga Franco Colombo ndi Arnold Schwarzenegger, koma muyenera kuwonetsa kulimba mtima osagwiritsa ntchito zolemetsa.

Imani pa benchi chosindikizira miyendo yanu pafupi pamodzi osapindika. Gwetsani barbell pansi pa benchi momwe mungathere, kenako yongolani.

Bench atolankhani

Pochita pulogalamu yoyeseza, katunduyo amalimbana:

• Khalani pansi pa simulator;
• Ikani mapazi anu papulatifomu ndikuchotsani pazoletsa;
• Tsitsani mpaka kutsogolo kwa ntchafu zanu zikutsutsana ndi chifuwa chanu ndikufinya nsanja kumbuyo.

Kuti mugwire bwino ntchito, musanachite masewera olimbitsa thupi, yanizani masokosi pang'ono, ndipo mgawo lomaliza, yesani kukweza nsanja ndi zala zanu, izi zipitilizabe kulimbitsa minofu.

Osayika zolemera zolemera, chifukwa zitha kuvulaza mawondo anu.

Ngati mukugwiritsa ntchito makina akale osindikizira benchi omwe amayenera kugona pansi ndikuti kulemera kwatha, musatsitse nsanja yotsika kwambiri kuti mupewe kuvulala msana.

Mapapu olemera

Ma quadriceps, ma hamstrings, ndi glutes amagwiritsidwa ntchito. Amachita ndi ma dumbbells komanso barbell.

Njira zolimbitsa thupi ndi izi:

• Nyamula zotumphukira kapena ikani chizindikiro pamapewa anu;
• Tengani sitepe patsogolo, mukugwadira bondo lanu, ndikukhudza pansi ndi bondo la mwendo wanu wakumbuyo;
• Chitani chimodzimodzi ndi mwendo wina;

Kupopera ansembe, mapapu amapangidwa ndi matalikidwe akulu, ndikupita patsogolo.

Yendani mozungulira chipinda kuwerengera reps. Ndi kapangidwe kameneka, sikofunikira kukhudza pansi, ndikokwanira kumira pansi.

Ndikofunika kugwiritsa ntchito barbell:

• Katunduyu amafalikira pamsana, kulimbana nawo, minofu imagwira ntchito molimbika;
• Mukamayenda ndi barbell, muyenera kukhala osamala, ndipo minofu yolimba imaphunzitsidwanso.

Kwa oyamba kumene komanso anthu omwe avulala msana, ndibwino kugwiritsa ntchito ma dumbbells, ndikusintha pang'ono zolimbitsa thupi, kuwonjezera katundu ndikupopera bulu.

Tiyeni tilembere zomwe ziyenera kuchitidwa:

• Ikani phazi lanu lakumbuyo pabenchi;
• Bwerani pansi ndikutenga zopumira m'manja mwanu;
• Pindani mwendo wanu woimirira ngati mapapu.

Kutengeka

Nthawi zambiri hyperextension imagwiritsidwa ntchito kutulutsa minofu ya kumbuyo ndi lumbar, koma imagwiritsidwanso ntchito kuphunzitsira matako.

Ntchito yodziyimira payokha imaphatikizapo kugwiritsa ntchito benchi yapadera, koma ngati sichikhala pamalo anu ochitira masewera olimbitsa thupi, munthu wamba angachite, ingofunsani anzanu mu holo kuti akugwireni miyendo.

Mwa njira, kupanga ma hyperextensions pa benchi yopingasa ndibwino, imanyamula matako.

Kuti mupope matako muyenera:

• Sinthani benchi kuti m'mphepete mwake mugwere m'dera la ntchafu;
• Kutsamira pansi;
• Mukauka, pewani thupi pang'ono kuposa momwe mumayambira;

Ndikofunika kusintha kutalika kwa benchi, ngati ndiyotsika kwambiri, ndiye kuti sipadzakhala phindu, ndipo m'malo mwa ansembe, kutsogolo kwa ntchafu kudzapopera.

Ndikofunikira kupanga kupatuka pang'ono mgawo lomaliza, mwa ichi muzimitsa dera lumbar ndikugwira ntchito ndi matako.

Kutsika kotsika ndikofunikanso chifukwa kukulitsa kutambasula kwa minofu kumatheka.

Pali zolimbitsa thupi mofanananso, kutembenuza kutengeka. Mmenemo, m'malo mwake, m'malo mwathupi, miyendo imagwira ntchito.

Amachita bwino kupopa matako, ndipo amawagwiritsa ntchito pokonzanso kuvulala kwa msana ndi msana.

Zimagwira motere:

• Gona pa benchi ndikulendewera miyendo yanu m'mphepete mwa benchi, sungani pamodzi ndikuwongoka;
• Kwezani miyendo yanu kufanana ndi pansi kapena pang'ono pang'ono;
• Kubwerera pamalo oyambira, siyani mtunda pang'ono kuchokera pansi ndikuyambiranso.

Kuti mumvetsetse masewera olimbitsa thupi, gwiritsani ntchito zolemera zowonjezera ndikugwira ntchito mwamphamvu.

Dumbbell Bench Kuyenda

Nthawi zambiri amagwiritsidwa ntchito osakulitsa voliyumu ndi kukula kwa misa, koma kuti apereke mawonekedwe ndi mawonekedwe kumatako.

Kuti mupope bwino muyenera:

• Imani patsogolo pa benchi lokwera bondo;
• Wongolani msana wanu;
• Kwezani pa benchi ndikusamutsa kulemera kwanu mwendo wotsogola;
• Khalani pamwamba nthawi yayitali;
• Bwerezani mwendo wina.

Ngati kuli kovuta kuyenda pa benchi yayitali, mutha kugwiritsa ntchito nsanja.

Kuti muwonjezere katundu, tengani ma dumbbells kapena zolemera. Zolemera ndizosankhidwa, ndichifukwa chake.

Kulemera kwake kwa ma dumbbells kumagawidwa mofanana, chifukwa kumapezeka kumapeto, ndipo mu kettlebell imayikidwa kuchokera pansi, chifukwa chake, ndi kulemera kofanana kwa zipolopolo, ndizovuta kuchita zolimbitsa thupi ndi zolemera.

Mlatho waulemerero wokhala ndi zina zowonjezera

Mlatho wa gluteal umagwira bwino magulu atatu a gluteus, lalikulu pakati ndi minofu yaying'ono.

Pali zosankha zitatu pakukhazikitsa kwake:

• Classic - yochitidwa kuchokera pansi, imakweza m'chiuno ndi kutsikira kumbuyo ndi mphamvu ya matako;
• Ndi mwendo umodzi;
• Pa benchi yolemera.

Njira yomaliza ndiyopambana kwambiri ndipo imafaniziridwa bwino ndi ziwiri zam'mbuyomu malinga ndi kuchuluka kwa minofu:

• Choyamba, katundu wowonjezera amagwiritsidwa ntchito;
• Chachiwiri, kuchuluka kwa mayendedwe sikuchepera pansi, minofu imafutukuka kwambiri;
• Chachitatu, atolankhani amakhala owerengeka pazochitika zonse, zomwe zikutanthauza kuti amapopedwa limodzi ndi zofunkha.

Mlatho wonyamula umachitika motere:

• Tengani zolemera mmanja mwanu ndi squat ndi msana wanu ku benchi;
• Gona pabenchi kuti masamba anu azikhala;
• Ikani katunduyo m'dera loboola;
• Pogwira katunduyo ndi manja anu, tsitsani m'chiuno motsika momwe mungathere;
• Ndi mphamvu ya minofu ya gluteal, kanikizani kulemera kwake;
• Kuyimirira pazala zanu kumathandizira kulimbitsa ma glute anu.

Tsetsani miyendo yanu kumbuyo kwa simulator

Mahi ndi masewera olimbitsa thupi abwino kwambiri opangitsa ansembe kukhala okhazikika komanso osasintha.

Kutengera ndi njira yophunzitsira, tinthu tating'onoting'ono kapena tinyerere timanyamula.

Tiona njira zonse ziwiri, koma tipereka njira yomwe matako amagwirira ntchito.

Kupeta kumatha kuchitika m'njira ziwiri mutayimirira kapena pazinayi zonse.

Pazoyimilira muyenera:

• Imani moyang'anizana ndi pulogalamu yoyeseza ndikuyika ndodo ndi ndowe pa mwendo wanu;
• Ikani kulemera kofunikira;
• Onjezani chingwe pamakina anu;
• Gwirani chithandizocho ndi manja anu, mukugwedeza mwendo wanu pang'ono, mokoka pang'ono;
• Chitani zinthu zingapo zobwereza zomwe mukufuna.

Ndibwino kuti mutseke bulu pamiyendo yonse inayi, amasungira bwino minofu yanu.

Chinyengo ndikuti maimidwe oyimilira amachitika ndi mwendo wowongoka, womwe umapindulitsanso ma hamstrings. Pogwiritsa ntchito miyendo yonse inayi, mumayamba kuyenda ndi mwendo wopindika, pang'onopang'ono mukuwukhazika, potero mumachepetsa kugwira ntchito kwa minofu ina.

Njira yabwino yogwiritsira ntchito imapezeka.

Kupanga kusambira:

• valani khafu;
• kulumikiza ndi chingwe;
• kukwera anayi akuyang'anizana ndi pulogalamu yoyeseza;
• yambani kubweza mwendo wanu m'mwamba, pang'onopang'ono mutapinda;
• kukhala kwakanthawi kwa masekondi angapo pamwamba;

Katundu wolimbitsa thupi

Ngati mumagwiritsa ntchito ma squat, ma deadlifts, makina osindikizira mwendo pophunzitsa, ndiye kuti mulingo woyenera uyenera kukhala 70-80% ya nthawi yayitali, ndiye kuti, kuchokera kulemera komwe mutha kubwereza kamodzi.

Pochita masewera olimbitsa thupi monga masitepe, mapapu, kukankha, timatenga kulemera kofanana ndi 50-65%.

Zikuwonekeratu kuti si aliyense amene angakwanitse kukoka kapena kusanza kwambiri. Kodi mumaziwerengera bwanji?

Gwiritsani ntchito njira yosavuta, gawani kulemera kwanu pakati, onjezerani 20-25 kg pamtengo womwe mwapeza, iyi ikhala mtengo wongoyerekeza pakuphunzitsidwa kwamphamvu.

Powonjezera 10-15 kg, timakhala ndi kulemera kofunikira pakuchita masewera olimbitsa thupi.

Ndi angati omwe amakhala ndi kubwereza kuchita:

• Kuti mupeze kuchuluka ndi kuchuluka kwakukula ma seti 3-4 amtundu wa 6-8 reps;
• Kuti muchepetse komanso muchepetse thupi, pangani magawo asanu a 10-12 obwereza.

Contraindications kuchita zolimbitsa matako

Zoletsazo zimaphatikizaponso matenda omwe samalimbikitsidwa kukaona malo ochitira masewera olimbitsa thupi.

Osachita masewera olimbitsa thupi ngati muli:

• Matenda a dongosolo la mtima;
• Matenda oopsa;
• Hernia wa msana ndi m'mimba;
• Opangidwa kumene m'mimba opareshoni;
• Nyamakazi ndi nyamakazi;
• Kuuma olowa;
• Msana, lumbar ndi kuvulala kwa sacral;
• Kuvulala kwamabondo;
• Mphumu yoopsa.

Pamaso pa matenda aliwonse omwe atchulidwa, kufunsa ndi dokotala ndi zamankhwala zamankhwala kumafunika asanayambe maphunziro, ndipo kuchuluka kwa masewera olimbitsa thupi ndikochepa.

Malangizo a Blitz:

• Kumbukirani, chiwerengerocho sichinapangidwe m'holo, koma patebulo lodyera, ndiye ngati mukufuna kupopera bulu wanu, ganiziraninso zomwe mumadya.
• Yang'anani mosiyana pa chakudya chosiyana, chogawanika komanso zakudya zama protein-carbohydrate.
• Simuyenera kuchita masewera olimbitsa thupi omwe atchulidwa pamwambapa. Izi ndizopanda tanthauzo komanso zopanda ntchito. Chitani masewera olimbitsa thupi kamodzi kapena kawiri.
• Kupuma pakati pa kulimbitsa thupi kwa masiku awiri, i.e. ophunzitsidwa Lolemba, nthawi ina tidzabwera Lachinayi.
• Kuthamanga mopepuka masiku opuma, theka la ora liyenera kukhala lokwanira.
• Ndipo chinthu chachikulu ndikuchezera masewera olimbitsa thupi pafupipafupi, popanda izi sipadzakhala zotsatira.

Onerani kanemayo: DO NOT WATCH THIS VIDEO (November 2024).