Poganizira zida zamasewera zomwe zingakuthandizeni kuchita bwino pa CrossFit kapena masewera ena amphamvu povala chokha, sitiyenera kuiwala kutchula zolemera mwendo. Kupatula apo, amatha kuvala kunja kwa malo ochitira masewera olimbitsa thupi, potero kuwonjezera mphamvu ya minofu yanu. Ntchito ina yofala ndikuwonjezera kulemera mukamaphunzira kunyumba.
Zina zambiri
Poyamba, zolemera mwendo zimagwiritsidwa ntchito pongothamangitsa. Zonse ndizokhudza momwe amagwirira ntchito minofu ya mwendo. Zowonadi, ngati ma squat olemera omwe ali ndi barbell amatha kukulitsa kwambiri ulusi wa minofu yoyera, ndikupangitsa myofibrillar hypertrophy, ndiye kuti sizinali zotheka kuwonjezera kukula kwa sarcoplasm ndipo, chifukwa chake, kupirira kwa miyendo ya wothamanga.
M'mbuyomu, maphunziro othamanga pamalo apadera anali kugwiritsidwa ntchito ngati izi, kaya ndi zomata kapena zopanda nsapato zogwiritsa ntchito nsapato. Makamaka, maphunziro oterewa anali odziwika ndi osewera basketball, omwe sayenera kungopirira kwambiri, komanso ali ndi mphamvu zowoneka bwino kwambiri zodumpha kwambiri.
Kodi kulemera kwamiyendo ndi chiyani? Uku ndikumanga komwe kumaphatikizapo:
- Zodzaza. Kulemera kwake kwa wothandizirayo komanso kulimba kwake kumapazi kumadalira.
- Makapu. Chojambulira cha khafu chimakupatsani mwayi kuti muchiphatikize mbali zosiyanasiyana za mwendo.
- Chowonjezera. Zimatengera mtundu wa wothandizira wokha. Pali zolemera zomwe zimamangiriridwa pansi pamtundu wa ng'ombe. Ndipo pali mtundu womwe umakhudza kuvala kapangidwe kake konse pa ma quadriceps.
Zosangalatsa: M'malo mwake, kusiyana pakati pa zolemera mwendo ndi mkono sizabwino kwenikweni. Ochita masewera ambiri a CrossFit amagwiritsa ntchito kapangidwe kogwira ntchito mosiyanasiyana bwino. Izi zimakuthandizani kuti mugwirizane ndi kulemera komweko m'manja ndi m'miyendo. Koma koposa zonse, zimakupatsani mwayi kuti muzilumikize pamanja, quadriceps, minofu ya ng'ombe kapena paphewa kuti muwonjezere kuchuluka kwa masewera olimbitsa thupi.
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Zolinga zosankha
Choyambirira, musanasankhe zida zamasewera, muyenera kusankha chifukwa chake muyenera kulemera kwa miyendo mwanu. Ngati mukugwiritsa ntchito HIIT pokhapokha, ndiye kuti mukufunika zolemetsa zolimba kwambiri komanso zolemera kwambiri. Ngati ili ndi katundu wa cardio, ndiye kuti muyenera kusankha zolemera molingana ndi zinthuzo ndi mfundo yolumikizira kuti mupewe kusokonekera. Ndipo ngati mungaganize zosankha zolemera mwendo kavalidwe ka tsiku ndi tsiku, ndiye kuti mukuyenera kulingalira za kukula kwake komanso kusazindikirika kwakukulu komanso kutonthoza povala.
Njira yosankhira | Momwe mungakwerere? | Mulingo woyenera yankho |
| Kulemera kwa wothandizira | Zolemera zazikulu zimapangidwa kuti zizichita masewera olimbitsa thupi kapena kuyenda. Kulemera kwapakatikati kumakhala koyenera kwakutali. Kulemera pang'ono ndikoyenera kuyendetsa kayendedwe ka kayendedwe kake (mwachitsanzo, pakuchita masewera olimbitsa thupi). | Zimatengera zolinga zanu. |
| Chovala cha nsalu ndi kulumikiza | Zinthu ziwiri zofunika zimadalira nsalu. Woyamba wavala chitonthozo. Cholimbacho chikakhala cholimba, zimakhala zotheka kuti kulemera kusasangala. Poterepa, kukhazikika kwa wothandizirayo kumadalira kuuma kwa nsalu. | Muyenera kusankha kutengera kutonthoza. Misozi nthawi zonse imatha kusokedwa. |
| Mawonekedwe ndi cholumikizira | Zolemera zamiyendo zimabwera mu mawonekedwe a oblong komanso achikale. Zolemera zazitali zimakupatsani mwayi wogawa kulemera kwake, koma nthawi zambiri zimatsina minofu ya ng'ombe, yomwe imabweretsa zovuta zina mukavala. Zofukizira zimangokhala zolemera zazing'ono. Pa nthawi imodzimodziyo, ali ndi mkono wololera wokwanira. | Zimatengera momwe mitsempha ndi mitsempha zilili. |
| Kulemera kwa wothandizira | Zimatengera ngati mutha kuvala zolemera m'moyo watsiku ndi tsiku pansi pa zovala. | Zimatengera zolinga zanu. |
| Zosefera zogwiritsidwa ntchito | Pali mitundu itatu yayikulu yazinthu zolemera:
| Zimatengera zolinga zanu. |
Zomwe mungagwiritse ntchito?
Chifukwa chiyani zolemera mwendo wamasewera komanso zida izi zidabwera bwanji ku CrossFit? Poyamba, othamanga adayamba kugwiritsa ntchito pokonzekera malo amtundu wolimbitsa thupi. Pachifukwa ichi, zomangamanga zokhala ndi zolemera zosinthana zinagwiritsidwa ntchito. Kodi nchifukwa ninji zinali zofunika? Ndizosavuta kwambiri - zikafika poti thupi linalake lathamanga, wothamanga amakumana ndi zovuta zomwe zimakhudzana ndi kusalinganika kwakukula ndi kukonzekera kwa magulu ena a minofu. Kulemera kungathandize kuthetsa vutoli. Izi ndizofunikira makamaka kwa atsikana omwe, ngakhale akuchita nawo mpikisano wopikisana nawo, amayesetsabe kukhalabe achikazi komanso ofanana momwe angathere.
Mbali yachiwiri yofunikira ndikuthekera kokulitsa mphamvu ya kupindika kwa mtima. Monga mukudziwa, mpikisano wopikisana ndimayeso akulu pamitima yathu yamtima, ndipo nthawi zambiri othamanga, omwe amayesetsa kufikira mawonekedwe apamwamba, amakhala ndi matenda amtima wamasewera. Kulemera kwa miyendo kumakupatsani mwayi wowonjezerapo katundu pamtambo wamtima, ngakhale m'malo opepuka kwambiri a WOD. Zotsatira zake, pomwe wothamanga akakumana ndi zovuta zolimbitsa thupi, minofu ya mtima wake imakhala itakonzeka kale kupsinjika kotero, imakhala ndi mphamvu yakumva mpweya wabwino.
Kuphatikiza apo, oweremera mwanjira zina amakhudza momwe othamanga amakana madera osiyanasiyana, omwe atha kukhala othandiza pophunzitsa osambira omwe amafunikira kulumikizana pakati pamagulu onse amisempha. Chifukwa chake, Rich Froning sanazengereze kugwiritsa ntchito zolemera asanakonzekere masewera a Crossfit 2014.
Nthawi zambiri zida izi zimagwiritsidwanso ntchito pophunzitsira mphamvu nthawi zonse pamalo ochitira masewera olimbitsa thupi kapena kunyumba. Poterepa, amathandizira kukulitsa katunduyo pamiyendo yamiyendo pakuchita zolimbitsa thupi kapena pazida zina, mwachitsanzo, posuntha miyendo mu crossover. Zachidziwikire, kugwiritsa ntchito zolemera mukamaphunzira kunyumba sikungalowe m'malo mwa ma barbell squats kapena ma dumbbells, koma ndibwino kuposa chilichonse.
Zovuta komanso zotsutsana
Tsoka ilo, mosiyana ndi zolemera mikono, zolemera mwendo zimakhala ndi zovuta zina ndi zotsutsana:
- Sikoyenera kuvala zolemera kwa maola opitilira 6 motsatizana. Amatsina mitsempha ndi mitsempha yayikulu, yomwe imawonjezera kutupa ndipo imatha kuletsa kuyenda kwamiyendo masana.
- Zolemera zotsogola sizikulimbikitsidwa. Ngakhale zabwino zawo zosatsutsika monga kulumikizana bwino, nsalu ndi kusadziwika, zimayambitsa poyizoni.
- Sitikulimbikitsidwa kuti muziyesa kunyanyala ndi zolemera zolemera. Chifukwa cha kusintha komwe kumakhudzana ndi projectile, ndipo koposa zonse chifukwa cha kusunthika kwa mayendedwe ake, zolembedwazi zimapotoza bondo lanu.
- Sikoyenera kuvala zolemera kwa anthu omwe ali ndi mitsempha ya varicose. Chifukwa chake ndi chofanana ndi choyambirira - kutsina kwa mitsempha ndi mitsempha.
Mwachidule
Pogwiritsa ntchito mtanda, zolemera mwendo ndi gawo chabe la chovala chathunthu cha cardio. Ochita masewera ambiri, kaya ndi a Fr Fraser kapena a Sarah Sigmundsdottir, azigwiritsa ntchito pochita masewera olimbitsa thupi. Amachita pafupifupi WOD yonse pazinthu zolemera. Izi zimakuthandizani kuti muchepetse kupsyinjika kwamiyendo yanu panthawi yamasewera ampikisano ndikuyenda mozungulira bwaloli mwachangu kwambiri, ndikupulumutsa sekondi iliyonse. Nzosadabwitsa kuti m'masewera omaliza Fraser adamaliza maofesi onsewo ndi malire ndipo adatenga malo oyamba. Ngakhale Larisa Zaitsevskaya adati zolemera ndizofunikira kuti tichite zolimbitsa thupi, ngakhale kuti nthawi zambiri amamva chisoni kuti sagwiritsa ntchito zida zamtunduwu m'malo ake.
Pochita masewera olimbitsa thupi, zolemera zakhala zikuthandizira kuthandizira kulemera kwambiri pamapazi olimbitsa thupi.
