Kukhala olimba mwakuthupi (GPP) kwa othamanga - mndandanda wa masewera olimbitsa thupi ndi maupangiri

GPP ndi chiyani

Kulimbitsa thupi kwathunthu (GPP) ndi gulu la masewera olimbitsa thupi omwe cholinga chake ndikukula mikhalidwe yakuthupi ndi kuphatikiza kwawo kuti apange masewera olimbitsa thupi pamasewera omwe asankhidwa. Kuchita masewera olimbitsa thupi si masewera, koma ndiye maziko amtundu uliwonse wamasewera.

Kufunika kwanyengo zonse za othamanga

Kuchita masewera olimbitsa thupi kumathandizira kukonza kulumikizana kwa mayendedwe a wothamanga, kumathandizira magwiridwe antchito am'malo, mitsempha ndi minyewa, ndikuwonjezera kupirira patali. Kwa othamanga, kuchita masewera olimbitsa thupi ndikofunikira pakukula kwa zisonyezo zamasewera, chitukuko cha kupirira kwapadera.

Mwakuchita, GPP ili ndi zinthu ziwiri:

• zochitika zachitukuko (ORU);
• masewera olimbitsa thupi.

Nthawi yomweyo, kuchuluka kwa zochitika zonse zakutukuka zomwe zimagwiritsidwa ntchito nthawi iliyonse yamaphunziro sizidalira nthawi yokonzekera. Ngakhale masewera olimbitsa thupi amakhala ochepa malinga ndi nthawi yophunzitsira. Chofunikira pakulimbitsa thupi ndikumasinthira zomwe zimachitika pampikisano.

Kodi zolimbitsa thupi za GP ndizokwanira othamanga?

Pothamanga, zolimbitsa thupi za GP zokha sizokwanira. Ndikofunikanso kuchita maphunziro apadera (SPP) omwe cholinga chake ndi kupititsa patsogolo kupirira kwamphamvu, kuthamanga, kusinthasintha, ndikuphunzitsanso magulu am'magazi, kukonza maluso amagetsi ndi luso loyendetsa.

Pa mtundu uliwonse wothamanga, kuthamanga, kuthamanga kwapakati komanso kuthamanga kwakutali, TFP idzakhala yosiyana. Chiwerengero cha masewera olimbitsa thupi omwe amayang'ana kwambiri GPP ndi SPP ndikugawidwa kwawo pulogalamu yamaphunziro chimadalira ntchito zomwe zakhazikitsidwa, mulingo wothamanga, msinkhu komanso jenda.

Zochita zolimbitsa thupi za othamanga

Kubwerera

Zochita kumbuyo zimakupatsani mwayi:

• kulimbikitsa kumbuyo minofu;
• chotsani katundu wowonjezera mukamathamanga pamimba;
• Chotsani ziphuphu ndi mavuto ku msana;
• kusintha kuyenda kwa msana;
• pewani kumva kuwawa panthawi yamaphunziro komanso pambuyo pake.

Nazi zina mwazochita:

1. Kukoka kwakukulu. Kukula kwakukulu, kumakhudza kwambiri latissimus dorsi.
2. Kokani mzere wolunjika pachifuwa. Ntchitoyi ndi yosavuta ndipo imakupatsani mwayi woti mulowetse latissimus dorsi.
3. Mzere wa mzere wowongoka pamutu.
4. Mzere wa bala mpaka lamba kutsetsereka. Kuthandiza kwambiri kulimbitsa minofu yakumbuyo. Gwiritsani ntchito zolemera zosaposa 40 kg.
5. Mzere wa T-bar ndikugogomezera pachifuwa pa benchi.
6. Mzere wa dumbbell ku lamba kumtunda. Ntchitoyi imadzaza latissimus dorsi yakumanzere ndi kumanja ndi matalikidwe akuluakulu.
7. Mzere wopingasa mu simulator. Pazochitikazi, katundu amagwera makamaka pamatumba (mbali yakumunsi).
8. Muzilimbitsa "kumeza" kunama.
9. Mlatho waulemerero. Onetsetsani kuti chiuno chanu ndi cholingana.
10. Chitani masewera olimbitsa thupi "hyperextension".

Kwa atolankhani

Zochita zam'mimba zoyenera kwambiri othamanga ndizo zomwe zimafanana ndi kupsinjika kwa minofu ikamathamanga. Minofu yamphamvu yamimba imachepetsa chiopsezo chovulala ndikusintha magwiridwe antchito.

• Kukweza mapazi kuchokera pamalo apamwamba mpaka kufika pamondo. Chiuno chimakanikizidwa pansi.
• Kugona pansi, kukweza mosinthana kwa miyendo yowongoka.
• Kugona pansi zolimbitsa thupi "lumo".
• Torso amatembenukira mu simulator ya crossover. Mukatembenuza torso, pewani kusuntha mchiuno; mikono yowongoka ili pachifuwa. Musachepetse kulemera kwake pansi kuti musavutike kwambiri.
• Magulu. Pangani squat wakuya pang'ono ndi kupuma pang'ono. Mawondo sayenera kupitirira mapazi.
• Dumbbell yakufa kamodzi. Kuchokera pamalo oyambira mutayima molunjika, tengani m'chiuno mwanu, ndikupinda mawondo anu mpaka dumbbellyo igwire pansi. Kenako onaninso. Mutapuma kwa theka la mphindi, bwerezaninso ndi dzanja linalo.

Kwa ntchafu

Mukamachita masewera olimbitsa thupi, sankhani cholemera kuti mutha kumaliza kubwereza khumi.

1. Magulu okhala ndi ma dumbbells osagwetsa m'chiuno mwanu pansi pa mawondo.
2. Magulu okhala ndi bala pamapewa.
3. Makina osindikizira mwendo.
4. Kutenga mwendo ndi tepi yothandizira.
5. Kugona mbali yanu ndi kuthandizira pa chigongono, kwezani mwendo wanu momwe ungathere.
6. Mapiko a miyendo atagona pa benchi yowonjezera. Poterepa, kukweza miyendo kumachitika ndi miyendo iwiri, ndikutsitsa - mosinthana ndi kumanzere ndi kumanja. Kapena, choyamba pangani mndandanda ndi phazi lakumanzere, kenako ndi kumanja.
7. Amwalira. Kuchita cholowa ndi miyendo yowongoka, kuphatikiza kubwereza motere: kuchokera kumunsi kwa matalikidwe, kukweza barbell kasanu kasanu pamwamba pa bondo ndi nthawi 5-10, kuchokera kumtunda kwa matalikidwe, kugwera pansi pa bondo. Gwiritsani ntchito zolemera zopepuka kuti musavulaze.

Maunitsi:

• mapapu achikale poyimilira;
• mapapu ammbali;
• kubwereranso.

Zochita izi zimalimbitsa minofu ya ntchafu ndi mitsempha. Pangani mayendedwe anu momwe mungathere ndikukhala otsika momwe mungathere. Chitani mapapu 10-20 pa mwendo uliwonse. Chitani masewera olimbitsa thupi kapena opanda mawu.

Kwa miyendo

Kulumpha:

• ndi chingwe cholumpha;
• kudzera mu zopinga;
• kuchokera pamalo ndi kuthamanga;
• kulumpha thandizo, etc.

Zochita zolumpha zimalimbitsa minofu ya miyendo, kukulitsa kulumikizana kwamitsempha, kupirira, kulimbitsa minofu ndikutanuka.

Zochita zolumikizira mafupa a akakolo:

• kuyimirira kapena kugona pansi kuzungulira kwa phazi mosiyanasiyana ndi matalikidwe apamwamba
• kumvetsetsa kayendedwe ka phazi ndi zala;
• kugubuduza phazi kupyola chinthucho;
• Kukwera chingwe ndikuchita nawo phazi.

Zochita za minofu ya ng'ombe:

• Magulu akuya (okhala ndi zolemera kapena zopanda zolemera). Kuti mukweze komaliza, sinthani masokosi kuti mulimbitse minofu yanu ya phazi ndi ng'ombe.
• Magulu pa mwendo umodzi. Malo oterera kwambiri amachitidwa, kenako ndikukweza mwendo umodzi ndikutuluka kumapazi. Zimachitidwa kapena popanda kulemera kwina.
• Kuyimirira m'mphepete mwa bolodi, tsitsani zidendene zanu pansi, dzukani ndi kugwera pamapadi a mapazi anu popanda kapena kulemera kowonjezera.

Zochita zonse - thabwa

Plank ndimachita zolimbitsa thupi zomwe zimalimbitsa msana, kusinthasintha komanso kutulutsa minofu ya msana, minofu yam'mimba, ndi minofu ya ntchafu.

Dongosolo lakale limaphatikizapo kutsindika pamagongono, pomwe thupi limakhazikika. Mapazi ali palimodzi, miyendo ndi yowongoka, m'mimba mumakokedwa, zigongono zili pansi pamagulu amapewa. Mutu wanu uyenera kukhala wovuta musanamalize seweroli. Onjezani nthawi yanu yolimbitsa thupi pang'onopang'ono. Chachikulu ndichabwino komanso chosasunthika pothandizira.

Zosankha zomwe zingachitike pa Plank:

• pa manja owongoka;
• bala lammbali;
• thabwa lam'mbali lokhala ndi mwendo wokweza ndi mkono wopita patsogolo;
• thabwa lokweza mwendo;
• thabwa ndi dzanja lokweza.

Mukamachita masewerawa, mumalimbitsa minofu ya msana, lamba wamapewa, minofu yakumbuyo, minofu ya ng'ombe ndi ntchafu, ndi minofu yam'mimba.

Mukamachita masewera olimbitsa thupi:

• osatsitsa m'chiuno mwako kapena kumasula mawondo ako;
• osasamutsa kulemera thupi patsogolo;
• kanikizani masamba amapewa motsutsana ndi msana;
• osatsitsa mutu;
• sungani mapazi anu ndi masokosi pamodzi.

Malangizo Olimbitsa Thupi Loyenera

• Musanaphunzitsidwe, onetsetsani kuti mukutentha ndikutambasula, potero mudzalimbikitsa minofu, yomwe idzawonjezera mayendedwe ambiri mukamachita masewera olimbitsa thupi.
• Sinthani katundu kutengera mtunda wothamanga kapena luso lanu: kutalika, kutalika kapena kutalika. Zochita zomwe zagwiritsidwa ntchito pano ndizodziwika mobwerezabwereza mobwerezabwereza komanso kulemera kwake.
• Kwa othamanga, GP imagwiritsidwa ntchito mobwerezabwereza, koma kulemera kwakukulu kumagwiritsidwa ntchito. Kwa wothamanga, kulimba kwa miyendo ndikofunikira, komwe kumafunikira kuti mukhale ndi kuthamanga kwambiri. Chuma chonse pankhaniyi sichitenga gawo lofunikira, popeza mtunda wotalika kwambiri ndi wopitilira 400 mita.
• Kwa othamanga apakatikati, ndikofunikira kuti pochita masewera olimbitsa thupi, moyenera muziyang'ana kukulitsa mphamvu ndikukula kwa chipiriro. Chifukwa chake, zolimbitsa thupi ziyenera kuchitidwa mopepuka, koma kuchuluka kwa kubwereza kuyenera kukulitsidwa.
• Ndikofunikira kuti othamanga mtunda wapamwamba ma marathons azitha kuganizira za kupirira, osati mphamvu. Chifukwa chake, muyenera kugwiritsa ntchito kulemera kopepuka, kapena kulimbitsa thupi kokha ndi kulemera kwanu. Chiwerengero cha kubwereza komwe kumachitika chiyenera kukhala chachikulu momwe zingathere.
• Chitani masewera olimbitsa thupi osachepera kawiri pa sabata mutathamanga pang'ono.

Kuti muthamange mosavuta komanso popanda kuvulala, m'pofunika kuti muthane ndi thupi lonse pogwiritsa ntchito masewera olimbitsa thupi, kukulitsa kupirira, mphamvu, kusinthasintha, liwiro komanso changu.

OFP imalimbikitsa chitukuko chonse. Minyewa yamafupa, minyewa ndi ma tendon zimalimbikitsidwa, kuthamanga kumakhala kozizira komanso kochuma, kulumikizana kwa kayendetsedwe kake kumayenda bwino, kuyenda bwino, komanso mwayi wovulala umachepa.

GPP imalimbikitsa anthu kuti azigwiritsa ntchito kwambiri minofu yolimbitsa thupi, potero amachulukitsa kuchuluka kwa malo othamangitsira thupi.

Onerani kanemayo: Your Comments u0026 Update on Watchtowers Propaganda Video (November 2024).