Ochita masewera omwe amatsatira masewera othamanga kwambiri komanso otukuka a CrossFit Games adzatsimikizira kuti pafupifupi palibe mpikisanowu womwe ungakhale wopanda zolimbitsa thupi. Izi sizosadabwitsa, chifukwa machitidwe ovuta a barbell ndiyo njira yothandiza kwambiri poyesa kupirira ndi kulimba mtima kwa othamanga a CrossFit.
Tili ndi chidaliro kuti othamanga omwe akufuna kuchita bwino mu GrossFit Games adzakondweretsedwadi ndi nkhani yathu, momwe tidzakuwuzeni ma barbell complexes omwe amakulolani kuti mukhale ndi mphamvu ndikuphunzitsani othamanga kuti akhale okhazikika ngakhale atatopa.
Ubwino wochita masewera olimbitsa thupi
Maseti a Barbell ndi njira yodziwira luso lanu laukadaulo, kukulitsa mphamvu, kulimba thupi komanso kupirira. Adzakuphunzitsani momwe mungagwiritsire ntchito ndikukhalabe athanzi komanso otopa komanso kugunda kwamtima - zizindikilo ziwiri zofunika kwambiri pakulimbitsa thupi.
Ndi chinthu chimodzi kukankhira kapena kugwedezeka mukakhala watsopano komanso wamphamvu, koma zimakhala zosiyana mukamazichita mutatha 800m kapena munthawi yazaka khumi za maphunziro.
Tisanapitilire kumalo ndi maupangiri omwe angakuthandizeni kukulitsa maluso anu ndikupindula kwambiri ndi ntchito yanu, tiyeni tikumbukire nsapato zapadera zolemera - zomwe zimatchedwa nsapato zolimbitsa thupi. Adzakuthandizani ndikukhazikika kuti muthe kupanga mphamvu zophulika ndikukhazikika pamapazi anu nthawi iliyonse yolimbitsa thupi.
Maofesi ogwira ntchito bwino
Magawo atatu a masewera olimbitsa thupi omwe timabweretsa kwa inu ali ndi zolinga zenizeni:
- Nambala yovuta 1 – kumakweza luso lokweza pakatopa.
- Nambala yovuta 2 - amakulitsa kuthekera kokweza kulemera kwake ndi mphamvu zake zonse ndi kugunda kwamtima kwakukulu.
- Nambala yovuta 3 – Amakhala ndi luso lochita zolimbitsa thupi, pokhala atatopa.
Iliyonse mwamagawo a CrossFit ndimayeso amomwe mungakwanitse kukhalabe ndi magwiridwe antchito ngati mphamvu zanu zatha. Kumbukirani kutentha bwino ndikusankha zovala zoyenera pantchitoyi.
Nambala yovuta yophunzitsira 1
Koyamba, pulogalamuyi ingawoneke ngati yosavuta, koma mudzaleka lingaliro ili mukakhala pakati. Mukamagwiritsa ntchito zomwe zili pansipa, yesetsani kutulutsa barbell pansi kangapo mkati mwa mphindi 20. Ichi chidzakhala vuto lina lomwe lidzatopetsa manja anu ndikukhudza kulimba kwanu.
Chifukwa chake cholinga chanu ndikumaliza mozungulira kangapo mphindi 20, ndikugwira ntchito yopanda kanthu. Kuzungulira kulikonse kuyenera kukhala ndi izi:
- Ma 5 akufa
- Mabelu 5 opachikidwa
- 5 kukanikiza shvung
- Magulu asanu Omwera Bar
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Malangizo... Kuphunzira malo omwe mumakonda "kupumula" ndikofunikira. Izi zimathandiza mukamagwira zolemera zolemera.
Mukayamba zovuta, khalani ndi malo abwino omwe angakupatseni bata ndikuthandizani kuti mupange mphamvu zowopsa. Yang'anani pa rep aliyense, ikwezani ma gluti anu, gwirani kapamwamba ndikuyesera kubowola pansi ndi mapazi anu mukakweza.
Nambala yovuta yophunzitsira 2
Gulu lachiwiri lophunzitsira limakhala ndi masewera olimbitsa thupi amodzi okha - iyi ndi barbell jerk yolowa. Chovuta kwa othamanga ndikupanga ma jerks 75 oyimirira pogwiritsa ntchito barbell ya 35 kg kwa amuna ndi 25 kg ya akazi.
Chofunikira kwambiri pamaphunziro ndikuti kuyenda kulikonse (kugwedezeka) kuyenera kukhala kotheka momwe zingathere. Ochita masewera ambiri, akamatsitsa mwachangu kapamwamba, amagwera m'malo oyambira kubwereza kotsatira. Nthawi zambiri, chiuno chawo chimakhala chokwera kwambiri. Izi ndichifukwa choti bala likutsika, ndipo amatsamira ndimiyendo yowongoka kuti abweretse projekitiyo mwachangu. Ndiye iwo ali pachiwopsezo chobwereza kwina.
Kulephera kumeneku kumathandizira kuyambika kwa kutopa, ndipo izi zimadziwika makamaka m'malo omwe muli pachiwopsezo ngakhale pansi pompano. Mukatsitsa barbell, pendeketsani m'chiuno mmbuyo ndikugwada pang'ono. Izi zithandizira poyambira pa dash yotsatira. Chifukwa chake mupanga gawo loyambira osati kokha ndi olowera kumbuyo, komanso ndi miyendo. Mutha kutsika pang'ono kwa sekondi, koma kuthekera kwanu pamapeto pake kudzakhala kwakukulu pantchito yanu yonse.
Nambala yovuta yophunzitsira 3
Zovuta izi zikhala zovuta ngakhale kwa othamanga odziwa zambiri komanso opirira. Zimakupatsani mwayi woyesa maluso anu, mphamvu, kulimba mtima.
Ntchito ndikumaliza kuzungulira 5. Kuzungulira kulikonse kumakhala ndi magawo asanu ndi awiri opitilira, kuphatikiza zochitika zotsatirazi:
- 1 akutenga barbell pachifuwa
- 1 kutsogolo squat
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- 1 benchi atolankhani
- 1 squat wokhala ndi bala pamapewa
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- 1 barbell atolankhani kumbuyo kwa mutu
Chitani masewero onse asanu kuti mumalize kubwereza kumodzi. Chitani izi mobwerezabwereza mobwerezabwereza osasiya cholowetsa pansi - uku kudzakhala kuzungulira kamodzi. Malizitsani maulendo asanu, kuwonjezera kulemera ndi kupumula pakufunika pakati pakazungulirazungulira kalikonse. Kulemera kwake ndi kulemera kwakukulu komwe mungatenge gawo lachisanu.
Malangizo a Barbell
Kukweza bala bwinobwino mukatopa ndi luso lofunikira kwa CrossFiter iliyonse. Ngakhale wothamanga atabwera ku CrossFit kuchokera kunyamula ma olimpiki, sizitanthauza kuti amatha kugwira bwino ntchito yolimba, atatopa kwambiri.
M'mipikisano yolimbitsa thupi, othamanga samayamba zolimbitsa thupi atangoyenda kilomita imodzi kapena zingapo, monga zimachitikira ku CrossFit. Nthawi zambiri, kukweza kulikonse kwa mabala ena muzochitika zina kumachitika pambuyo pakupuma koyenera, mosiyana ndi CrossFit, pomwe othamanga sapatsidwa mphindi yopuma kuti apumule pakati pa masewera olimbitsa thupi.
Kugwira ntchito ndi khosi lopanda kanthu
Pokhapokha mutakhala wolemba masewera olimbitsa thupi omwe mudaphunzitsidwa kale bwino, musapeputse kufunika kogwira ntchito ndi bala yopanda kanthu. Sewerani ndi zovuta zambiri. Khazikitsani nthawi yomwe mugwiritse ntchito ndi bar, koma osayika ndendende mphindi 5-10. Yesani maudindo osiyanasiyana, kusiyanasiyana m'lifupi mwake. Chitani masewera olimbitsa thupi osiyanasiyana, dziwitseni kulimbitsa thupi, ndikusiya zonse zosafunikira.
Mukasiya kutopa ndi bala yopanda kanthu, onjezerani kunenepa. Mudzawona kuti pamene mukusinthasintha, ndikusinthira bala kukhala mtundu wokulitsa thupi lanu, mudzakhala okonzeka kuyambitsa zovuta ku malo ovuta.
Musaope kugunda kwamtima
Luso lina lofunikira kwa CrossFitters ndikutheka kugwira ntchito bwino pamlingo wokwera mtima. Musaope kuchita izi. Zachidziwikire, ngati simunaphunzirepo zamalamulo ngati izi m'mbuyomu, zinthu zimatha kukhumudwitsa, makamaka mukakumana ndi ma WOD omwe amaphatikizapo zolimbitsa thupi monga zingwe zolumpha, kupalasa, kutsetsereka kapena ma burpees musananyamuke.
Ngati simunayambe mwanyamula zolemetsa mtima wanu utakwera kwambiri, mudzavutikanso ndimachitidwe ofanana mu mpikisano kapena maphunziro. Chifukwa chake, pang'onopang'ono muziyeserera kuchita masewera osiyanasiyana motere.
Kufunika Kwa Kupuma Koyenera
Musaiwale za kupuma koyenera mukamaphunzira. Ganizirani izi nthawi ina mukadzachita masewera olimbitsa thupi. Mudzadabwa momwe izi zimathandizira kukwaniritsa zovuta ndikuimitsa nthawi yakutopa kwathunthu.
Nthawi zambiri, othamanga samatha kupuma kapena kugwira mpweya kwinaku akukweza bala, makamaka pakuchita masewera olimbitsa thupi. Lembani pamwamba pamwamba pachitetezo pamene mukufinya ndikutseka barbell. Izi zikuthandizani kukhazikitsa mayendedwe oyenera ndikuwonetsetsa mpweya wabwino m'magazi anu. Khama liyenera kuchitidwa pakatulutsa mpweya.
Kupuma kogwira mtima ndikumapumitsa mpweya wokha kudzera m'mphuno ndikutulutsa pakamwa. Mukangopuma mkamwa mwanu, mumakhala ngati mukupuma pang'ono. Izi zimakhazikika kupuma pamavuto.
Mukapuma bwinobwino, mumatha kupuma m'mphuno kokha. Sikoyenera kugwiritsa ntchito njira yopumira popereka ma WOD pamasewera, koma ndikofunikira kugwiritsa ntchito njirayi pochita maphunziro. Izi zidzakupangitsani kuganizira kwambiri za kupuma kwanu ndikuwongolera kupuma kwanu.
Pochita masewera olimbitsa thupi pomwe bala liyenera kuchotsedwa pansi, luso logwira ntchito ndilofunikira. Mukakoka pansi ndi miyendo yowongoka, kumbuyo kumayang'ana ndipo chifuwa chimagwa, zomwe zimapangitsa kuti mapapu akule. Pindani mawondo anu pang'ono kuti mukhale okhazikika kenako ndikupuma bwino.
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Kukonzekera
Kuphatikiza kwina kwamaphunziro otere ndikuti kukuphunzitsani kumvetsetsa bwino thupi lanu ndikuyenda bwino kwambiri. Kudziwitsidwa ndikumvetsetsa kwanu kapena kuzindikira kwa malo ndi kuyenda kwa thupi lanu. Zovala zothinikizika zitha kukhala njira yabwino yosinthira maluso anu olandila. Zimathandizanso kuti minofu yanu ikhale yotentha mukamagwira ntchito nthawi yayitali, ndikofunikira kuti muchepetse ngozi.
Kutentha ndikofunikira panthawi yochita masewera olimbitsa thupi chifukwa kumathandizira kuti mafupa anu azitha kusintha komanso kuchepetsa ngozi. Kuvala juzi kapena masuti, ngakhale chipinda chili chofunda, ndibwino pamwambo wotere.
Motsatira kapena osakwatira?
Mukawona kuti muli pachimake pamtima, mukuyambiranso mobwerezabwereza osatulutsa projekitiyo, mumathandizira acidic ndikuwotcha ma calories mofulumira kwambiri. Poterepa, chepetsani pang'ono ndikusintha kubwereza kamodzi kwa zolimbitsa thupi kwa kanthawi. Iyi ndi njira yothandiza kwambiri, popeza kuchita, mwachitsanzo, kubwereza komweko kwa barbell kumakhala kovuta kwambiri kuposa momwe zimawonekera poyamba.
