Kuyendetsa ndi zolemera m'manja otambasula

CrossFit ndiye gawo lazatsopano. Monga pamasewera ena aliwonse, posachedwa pano masewera olimbitsa thupi sakuwongolera mphamvu za thupi, koma pakukweza kulumikizana ndi magwiridwe antchito azolimbitsa thupi (shvungs, burpees, etc.). Chimodzi mwazochita izi chinali kumira ndi zolemera m'manja otambasulidwa.

Kodi ntchitoyi ndi yotani? Uwu ndi mtundu wabwino wolowera mlimi, womwe ulibe zovuta zake zazikulu, monga:

• katundu wa trapezoid;
• palibe katundu pa lamba wam'mapewa;
• kufunika kogwira ntchito ndi zingwe.

Chifukwa cha kulemera kwake, zolimbitsa thupi zingapo zophatikizika zimasinthidwa, ndipo zimayamba kugwiritsira ntchito osati corset yakumbuyo kokha, komanso lamba wapamapewa wapamwamba.

Njira zolimbitsa thupi

Ngakhale zikuwoneka ngati zosavuta komanso zofananira ndi kuyenda kwapafamu, kumira ndi zolemera pamanja otambasula kumadziwika ndi njira yovuta yophera. Tiyeni tiwone momwe tingachitire izi molondola.

Choyamba muyenera kupeza mulingo woyenera kulemera. Pankhani ya wothamanga yemwe sanakonzekere, ndibwino kutenga zolemera theka-mapaundi ndi kotala, zomwe zimapezeka pafupifupi pamalo aliwonse ochitira masewera olimbitsa thupi. Nthawi zina, mutha kuwachotsa ndi ma dumbbells omwe amalemera makilogalamu 10. Tikulimbikitsidwa kugwira ntchito ndi kulemera kwathunthu (zolemera mapaundi 1) osati kale kuposa kukwaniritsa zotsatirazi:

• deadlift 100 makilogalamu nthawi 7;
• T-bar deadlift 80 kg kasanu.

Chifukwa chiyani? Chilichonse ndichosavuta. Ngakhale ndikuchita zolimbitsa thupi zolondola, chifukwa cha kusintha kwakanthawi pakumira, dera lumbar limakumana ndi katundu wa hellish. Mphamvu yakufa ndi chinthu chokhacho chomwe mwanjira inayake chingakonzekeretse msana ndikuchepetsa chiopsezo chovulala.

Gawo 1: kusankha kwa projectile

Kuti tichite masewera olimbitsa thupi molondola ndikupindula nawo, osavulaza minofu, ndikofunikira kusankha zida zoyenera pantchitoyo. Nazi momwe mungachitire bwino:

1. Nyamula zipolopolo 2 za kulemera komwe mwasankha.
2. Pogwiritsa ntchito shvung, akwezeni pamwamba pamutu panu.
3. Momwemonso, gwirizanitsani malo a miyendo - ayenera kutambasulidwa kwathunthu.
4. Chiuno chimasokonekera kwambiri, mutu umayang'ana mmwamba ndi mtsogolo.
5. Pochita izi, muyenera kugwira mpaka mphindi 1 kuti muwone ngati mungathe kugwira ntchito ndi projectileyo.

Gawo 2: kukhazikitsidwa kwa malowedwe

Ndipo tsopano tiyeni tiwone bwino njira yoyendera ndi zida zamasewera. Zikuwoneka ngati izi:

1. Pogwira ma kettlebells pamutu panu, muyenera kukankhira mwendo wanu wakumanja patsogolo momwe mungathere.
2. Chotsatira, muyenera kupanga thunzi tating'onoting'ono.
3. Pambuyo pake, muyenera kuyika mwendo wanu wakumbuyo kutsogolo.

Mukakonza momwe thupi limafotokozera, muyenera kuyenda mtunda wosankhidwa. Ntchitoyi iyenera kuchitidwa moyenera komanso mosamala. Ngati pali kupatuka kulikonse kwa thupi kapena kusintha kwakumbuyo kumbuyo, malizitsani kulowererapo nthawi isanakwane ndi zolemera m'manja otambasula.

Monga momwe mukuwonera kuchokera pamaluso, katundu pamsana wa lumbar samatha, ndikusintha pakatikati pa mphamvu yokoka (poganizira kupezeka kwa katundu pamwamba pa mulingo wa lamba), katunduwo umakulirakulira molingana, ndipo ndi masitepe, umasunthira mbali yakumanzere yakumanja / kumanja.

Ndikwabwino kutsitsa chipolopolocho kuchokera pa squat, kapena chosunthira pansi. Izi zidzalola osasintha katundu pamsana bwinobwino, ngakhale kutsitsa mokweza zolemera mpaka pansi.

Ndi minofu iti yomwe imagwira ntchito?

Kukweza kwa kettlebell ndichinthu choyambirira chomwe chimakhudza pafupifupi magulu onse aminyewa.

Gome silikuwonetsa minofu, katundu womwe ulibe phindu, monga ma pectoral adductors, omwe amangogwira gawo loyamba, kapena minofu ya carp.

Kodi mungaphatikize bwanji zochitikazo?

Kuyenda ndi zolemera m'manja otambasulidwa, choyambirira, ndi masewera olimbitsa thupi omwe amadziyika okha ngati olowa m'malo mwamphamvu m'malo mwa supersets kumbuyo ndi lamba wamapewa.

Amagwiritsidwa ntchito bwino pakuphunzitsa dera, monga kutopa pambuyo pa nthawi yayikulu. Kapenanso patsiku logwirira ntchito pachifuwa ndi ma deltas.

Sikoyenera kugwiritsa ntchito zochitikazo patsiku logwirira ntchito kumbuyo. Popeza kumbuyo komwe kumatopa kwambiri sikungathane ndi katunduyo.

Upangiri waukulu pakugwiritsa ntchito malowedwe ndikuti preheat minofu ya psoas yokhala ndi ma hyperextensions omwe amachitika mwachangu (kupopera magazi), osalemera, koma osachepera 40 kubwereza m'njira ziwiri. Poterepa, magazi omwe amaponyedwa kumbuyo kwake amapangitsa kuti vuto likhale lopanda cholemetsa pamiyendo. Magazi azikhala olimba komanso amachepetsa kuvulala kwakukulu.

Malingaliro

Kuyenda ndi zolemera m'manja otambasulidwa ndimachita zolimbitsa thupi kwambiri potengera luso ndi katundu, zomwe sizoyenera kwa othamanga oyamba, mosasamala kanthu za zolinga zawo.

Cholinga chake chachikulu ndikulimbikitsa kukhazikika kwa ma deltas, komanso kukulitsa kulumikizana bwino, komwe kumakupatsani mwayi wokutira zolemera zazikulu ndi ma barbell jerks ndi liwiro shvungs.

Kwa othamanga odziwa bwino, tikulimbikitsidwa kuti tigwiritse ntchito malowedwewo pokonzekera mpikisano, kapena munthawi yomwe ulusi wa minofu uyenera kudabwitsidwa ndi mitundu yatsopano ya katundu. Nthawi yonseyi, kugwiritsa ntchito kukwera kwa kettlebell ndi gawo lowopsa, lomwe ndibwino kuti mutenge m'malo mwake ndi zokopa - ndi ma benchi kumbuyo kwa mutu.

Onerani kanemayo: NewTek Discovery Server Overview (Mulole 2025).