Kulemera pamanja: ndi chiyani ndipo phindu lake ndi chiyani? * Crossfit

CrossFit ndimasewera olimba komanso opirira, ndipo ntchito yake yofunika kwambiri ndikupeza mphamvu zogwirira ntchito zogwirira ntchito zamasiku onse. Ndicho chifukwa chake, ku Workout yambiri, chigawochi ndi chofunikira kwambiri kuposa gawo lamphamvu. Koma momwe mungapangire kuti zikhale zovuta kwambiri, zowonjezereka komanso nthawi yomweyo osayiwala za gawo lamphamvu pamasewera ampikisano? Zolemera zamanja ndizothandiza pa izi. Amagwiritsidwanso ntchito pamasewera ena ambiri kuti apange kupirira.

Zina zambiri

Zolemera pamanja ndi ma cuff apadera, osakhala magolovesi ambiri, momwe zimadzazidwa mwapadera zomwe zimawonjezera kulemera. Cholinga chawo chachikulu ndikupanga mphamvu yokoka kumapeto kwa zimfundo (dzanja) kuti atukule kukula kwa minofu ya phewa ndi mkono wam'mbuyo ndikukula kwa chipiriro.

Makamaka, kwa nthawi yoyamba omenya nkhonya amaganiza zolemera pamanja, zomwe zimayenera kukulitsa liwiro lakumenyera kwinaku akusunga maluso. Popeza kulemera koyambirira kwa dzanja ndikochepa, anali ndi mwayi wowonjezera mphamvu zokhazokha pokhapokha mothandizidwa ndi ma push and ups ena. Zolemera zamanja (ankhonya nthawi zambiri amagwiritsa ntchito magolovesi olemera) adathetsa vutoli, chifukwa amalola kukwaniritsa zabwino ziwiri zofunika kwambiri:

Kuyenda kwachilengedwe. Ngakhale kuti mphamvu yokoka ya kayendetsedweko idasinthidwa pang'ono, zolemera zamanja zidathandizira kusunga matalikidwe achilengedwe ndikuthana ndi kuyenda kwa zachiwawa, pafupi kwambiri zenizeni.
Kukula patsogolo. Ngati makina osindikizira ndi ma barbell amayang'ana kukulitsa mphamvu ndipo nthawi zambiri zimakhudza mphamvu ya nkhonya, ndiye kuti kuyenda molunjika ndikuwonjezeka kwachangu kunapangitsa kuti pakhale kuyendetsa bwino kwa katunduyo.

Chifukwa cha zinthu ziwirizi, mphamvu yakumenya kwa othamanga yakula kwambiri munthawi yochepa kwambiri. Poyerekeza, koyambirira kwa nkhonya yamphamvu kwambiri ya nkhonya yolembedwa ndi federation kumapeto kwa zaka za 19th idali yokwanira ma 350 kilogalamu okha. Masiku ano, pali othamanga ambiri omwe mphamvu zawo zimaposa tani.

Mwachilengedwe, kulimba kwa minofu yamapewa sikofunikira kokha ndi othamanga omwe amagwirizana ndi masewera a karati, chifukwa chake, ma cuffs amiyendo (kenako masekeli magolovesi) afala pafupifupi pafupifupi masewera onse.

Kodi ntchito?

Masiku ano, zolemera pamanja zimagwiritsidwa ntchito kwambiri pamasewera onse, kuyambira marathon othamanga mpaka kutsetsereka kwa mapiri. Amagwiritsidwa ntchito patebulo la tenisi komanso kulimbitsa thupi. Tidzayesa kudziwa chifukwa chake zolemera pamanja zimafunikira pamizere yopingasa.

Tiyeni tiyambe ndikuphwanya zomwe zafotokozedwazi kutengera zovuta za maphunziro apamwamba.

Ubwino # 1

Maphunziro a Crossfit okhala ndi malo othamanga kwambiri amaphatikizapo thupi lonse. Komabe, pakuchita masewera olimbitsa thupi monga kukoka ndi kukankhira mmanja, katundu wambiri, monga zochita zina zilizonse zofunika kuchita, amatengedwa ndimagulu akulu am'mimba (kumbuyo, pachifuwa, miyendo).

Zotsatira zake, akatumba am'manja sangalandire kupsinjika kokwanira, komwe kumalepheretsa thupi lonse kulimbitsa thupi mofanana. Ndi kugwiritsa ntchito zolemera pamanja, izi zatheka.

Ubwino # 2

Ubwino wachiwiri womwe umapezeka povala zolemera ndiwowonekera kwambiri kwa oimira mphamvu mozungulira. Zomwe - kuwonjezeka kwa mphamvu ya katundu wa cardio. Si chinsinsi kuti CrossFit idakhazikitsidwa ndi HIIT yolimbitsa thupi, yomwe imakhudza kukula kwakumapeto kwenikweni kwa kugunda kwa mtima. Komabe, ngakhale pankhaniyi, othamanga ophunzitsidwa bwino samapitilira gawo la kugunda kwa mtima kupitirira kuchuluka kwa kuwotcha mafuta, komwe sikokwanira kuphunzitsa wopikirayo kupirira kwathunthu. Zolemera zimathandizira kuthana ndi vutoli, popeza kusuntha kwa dzanja lililonse tsopano kuli ndi katundu wina.

Chidziwitso: Umu ndi momwe Richard Froning Jr. amagwiritsa ntchito zolemera pamanja. Amathamanga chovala cholemera chonse, chomwe chimaphatikizapo: chovala cholemera, zolemera m'miyendo yake ndi mikono yake. Chifukwa chake, zimapangitsa kuti thupi lonse lizichita masewera olimbitsa thupi.

Ubwino wina wosatsutsika wa ochita masewera othamanga, makamaka, mu crossfit yamagetsi, ndikuphunzira za ulusi wofiira wotsalira. Chowonadi ndichakuti ulusi wachangu woyera, womwe umayang'anira mphamvu ndi kuthamanga, umagwira mosavuta mothandizidwa ndi maofesi amagetsi (ma thrusters, shvungs, traction, etc.). Ngakhale ulusi wofiyira wofiyira umakhudzidwa pokhapokha pakulimbitsa thupi kwanthawi yayitali, zomwe ndizofikira pa malo a Workout. Vuto lalikulu ndiloti pogwira ntchito zolimbitsa thupi, kulemera kwake kumakhala kosasunthika, komwe sikulola kuchuluka kwakanthawi pakanthawi ndikulimbitsa thupi. Kulemera kwina pamanja kumathetsa vutoli.

Izi zili kutali ndi kuthekera kokwanira kwa ma weighting agents kuti achulukitse masewera olimbitsa thupi, mphamvu, liwiro ndi ziwonetsero zina zamasewera; munthu amatha kuyankhula zaubwino wake kosatha. Chifukwa chake, ndibwino kugula ndikuyesera nokha.

Zolinga zosankha

Chifukwa chake, tidazindikira kuti zolemera ndi chiyani. Yakwana nthawi yosankha:

Kuvala chitonthozo. Ngakhale zili choncho, chizindikiro ichi chiyenera kukhala chofunikira kwambiri. Zowonadi, mosiyana ndi ma dumbbells, zolemera zimavalidwa kwa nthawi yayitali, ndipo kusisita kulikonse kapena kusakanikirana kolakwika kumatha kubweretsa mavuto, ndipo nthawi zina ngakhale kusokonekera ndi kuvulala kwina.
Kulemera kwake. Iyenera kusankhidwa kutengera cholinga chanu komanso nthawi yovala. Kulibwino kuti mupeze ma kitsiti angapo ovala tsiku ndi tsiku, Cardio ndi kulimbitsa mphamvu. Kapena sankhani njirayo ndi mbale zochotseka.
Cholinga. Izi sizimangotengera kulemera kwa wothandizira, komanso mtundu wa zomangamanga. Kwa CrossFit, zolemera zama khafu ndizabwino kwambiri.
Zodzaza. Kutsogolera, mchenga ndi chitsulo. Kutsogolera ndikosowa, mchenga nthawi zambiri umadandaula kuti umadutsa pamzere wosanjikiza pakapita nthawi, kupatula apo, kulemera kwa wothandizirayo kumakhala kosalekeza, ndipo mtundu wachitsulo umakulolani kuti muwonjezere kapena muchepetse kulemera kwa khafu, popeza mbale zimachotsedwa. Ichi ndichifukwa chake yankho labwino kwambiri lingakhale kugula chida cholemera zitsulo. Komabe, mchenga ndichinthu chabwino ngati mungafune kulemera pang'ono.
Zakuthupi... Njira yabwino ndi polyester kapena tarp. Ndizolimba kwambiri.
Wopanga... Ndikofunika kupereka zokonda zamtundu wodziwika bwino - Reebok kapena Adidas.
Njira yolimbitsa manja... Zimatengera kulemera kwa khafu. Njira yabwino kwambiri ndi Velcro imodzi yayikulu. Izi zimachepetsa nthawi yomwe zimafunika kuchotsa / kulemera.

Ndiziyani?

Tiyeni tiganizire magulu akulu a zolemera zomwe amagwiritsidwa ntchito mu CrossFit:

Onani	Chithunzi	Khalidwe lofunika	Ntchito yolowera
Kulemera kopepuka, ma cuffs	© piggu - stock.adobe.com	Kukhazikika kosavuta komanso mphamvu yokoka kumakulolani kuti musamve kupsinjika kwawo mukamachita masewera olimbitsa thupi.	Kuphunzitsa mphamvu zothamanga za wothamanga pomwe akusungabe kayendedwe kake ndi njira yolondola yakuphera. Zabwino kwambiri pamphamvu yayikulu yamtima chifukwa cha mphamvu yokoka.
Kulemera pang'ono, magolovesi	© Hoda Bogdan - stock.adobe.com	Kukhazikika kosavuta komanso mphamvu yokoka kumakulolani kuti musamve kupsinjika kwawo mukamachita masewera olimbitsa thupi.	Kuphunzitsa mphamvu zothamanga za wothamanga pomwe akusungabe kayendedwe kake ndi njira yolondola yakuphera. Zabwino kwambiri pamiyeso yamphamvu kwambiri ya cardio ndi ovuta.
Avereji ya kulemera, makhafu	© Adam Wasilewski - stock.adobe.com	Kukhazikika kwabwino komanso mphamvu yokoka kumakupatsani mwayi kuti musamapanikizike mukamachita masewera olimbitsa thupi kapena kuvala tsiku lililonse.	Zovala za tsiku ndi tsiku - zomwe zimagwiritsidwa ntchito pophunzitsa kupirira pamanja.
Chosinthika kulemera, cuffs	© onhillsport.rf	Makhafu okhala ndi mbale zachitsulo zomwe zimakhala ngati owongolera zolemera pakukula kwa katundu.	Zolemera zonse zopangidwa kuti zigwiritsidwe ntchito mosiyanasiyana. Nthawi zina, itha kugwiritsidwa ntchito ngati cholemera miyendo.
Zolemera zosintha	© yahoo.com	Zitha kulumikizidwa m'manja monsemo. Amawoneka ngati malaya.	Yapangidwira maphunziro ovuta ogwira ntchito. Zabwino kwambiri m'malo mwa chovala cholemera.
Zolemera zopangira	© tierient.com	Mtengo wotsika - kuthekera kwa kusintha kwa anatomical.	Amakwaniritsa zolinga zosiyanasiyana kutengera zomwe zimadzaza, zakuthupi ndi kusala.

Zotsatira

Ngati mukufuna kugwiritsa ntchito zolemera kuti muthamange kapena kuchita masewera olimbitsa thupi, ma cuffs ndiye chisankho chabwino kwambiri. Nthawi yomweyo, ngati mungaganize zokonza masewera olimbitsa thupi a cardio, ndiye kuti zolemera zooneka ngati magolovesi ndizoyenera chifukwa chazovulala zazing'ono m'manja ndi pafupi.

Masiku ano, anthu ambiri amanyalanyaza gawo lolemera m'manja popitiliza maphunziro. Koma amatha kuvala osati nthawi yophunzitsira, komanso masana. Ngakhale izi sizingakuthandizeni kwambiri pamasewera anu, zimathandizira kuti mphamvu zizikhala zolimba ndikuwonjezera ndalama zomwe zimagwiritsidwa ntchito ndi kalori.

Chosangalatsa: nthawi zambiri anthu omwe amasiya kusuta amagwiritsa ntchito zolemera. Izi ndichifukwa choti kusamalira ndudu ndi dzanja lanu mutavala izi ndizovuta komanso zosasangalatsa, zomwe zimapangitsa anthu kukhala ndi malingaliro osalimbikitsa, motero, amapewa kudalira kwamaganizidwe okondoweza a chikonga.