Msampha womangirira

CrossFit ndimasewera achichepere komanso achindunji. Pamwamba pa kuwonjezeka kwa mphamvu, zomwe ndizofunikira pakupanga mphamvu, CrossFit imawonjezera kupirira kwamphamvu. Kulimbana ndi minofu yokongola yofunikira pakupanga zolimbitsa thupi, magwiridwe antchito ndi ofunika ku CrossFit. Ndipo ndikupanga magwiridwe antchito omwe masewera olimbitsa thupi amagwiritsidwa ntchito omwe sagwiritsidwa ntchito pamasewera omwe afotokozedwapo kale. Mwachitsanzo, crossfit imagwiritsa ntchito msampha womenyera m'malo mwakufulumira.

Ubwino wochita masewera olimbitsa thupi

Chifukwa chiyani msampha? Chilichonse ndichosavuta. Choyamba, chifukwa thupi la othamanga limazolowera kuchita masewera olimbitsa thupi osavuta, kaya ndi owombera, t-bar deadlift, kapena mzere wopindika. Chifukwa chake, zokoka msampha zimatha kusokoneza minofu. Izi, zimasinthiranso magwiridwe antchito, ndipo, chifukwa chake, kutengapo gawo kwa minofu yakuya, yomwe imangotsogolera kuwonjezera mphamvu zogwirira ntchito, komanso kuwonjezeka kwakukulu pamlingo wa ulusi wa minofu.

Chachiwiri, mosiyana ndi machitidwe omwe atchulidwa kale, msampha womangirira ndikumachita masewera olimbitsa thupi. Ndipo kuchokera izi zikutsatira:

• zoopsa zochepa;
• mayendedwe achilengedwe ambiri;
• kuthekera kogwiritsa ntchito zolemetsa zochulukirapo.

Izi zimabweretsa kuwonjezeka kwa katundu, kukondoweza kwa minofu ya anabolism, komanso kuchepa kwa njira zopangira masewera olimbitsa thupi, zomwe zimapangitsa kuti kuchita masewera olimbitsa thupi ndikofunikira.

Ndipo, mwina, chofunikira kwambiri ndikusintha kwa kamvekedwe ka mawu. Mzere wa msamphawo umachotsa kwathunthu latissimus dorsi pa zochitikazo. M'malo mwake, misampha yaying'ono imadya gawo limodzi, lomwe ndilofunikira kwambiri kwa othamanga omwe samaphunzitsa kumbuyo kwenikweni ndi masewera olimbitsa thupi.

Contraindications ndi mavuto

Zofera pamatabwa zili ndi zotsutsana zenizeni zamitundu yonse yakunyamula kwamtundu wa axial.

• kukhalapo kwa kyphosis kapena Lordonzny kupindika kwa msana;
• kusowa kwa mitsempha yam'mbuyo yam'mbuyo;
• asymmetry mu chitukuko cha yotakata ndi rhomboid minofu kumbuyo;
• kupezeka kwa matenda enieni a mafupa;
• kupezeka kwa chophukacho;
• mitsempha ya lumbar;
• mavuto ndi minofu ya m'mimba;
• matenda am'mimba;
• kuthamanga kwa magazi.

Kupanda kutero, masewerawa ndi otetezeka momwe angathere, ali ndi njira yachilengedwe kwambiri yochitira, chifukwa chake, sangathe kuwononga thupi.

Mwa mitundu yonse ya ndodo, kugwira ntchito ndi msampha ndichopweteketsa mtima kwambiri msana, chifukwa chogawa kulemera m'mbali mwa thupi, osati kutsogolo kapena kumbuyo.

Mapu amakanema

Mzere wokhala ndi bala yamagalimoto – Uku ndi kuchita masewera olimbitsa thupi, ndi minofu iti yomwe imagwiritsa ntchito, tiyeni tiwone bwino:

Monga mukuwonera pamapu, awa ndi masewera olimbitsa thupi osiyanasiyana.

Njira yakupha

Mzere wa msamphawo uli ndi njira yosavuta, komabe ndikofunikira kutsatira malamulo ophera kuti uwonjeze magwiridwe antchito komanso kuchepetsa ngozi yakuvulala.

1. Choyamba muyenera kutsegula bala. Kusankha kulemera kumachitika kutengera momwe ntchito ikuyendera. Kawirikawiri, kulemera kwa oyamba kumene ndi 30% yazotheka pamachitidwe achikale.
2. Kenako, muyenera kulowa mkati mwa bala.
3. Udindo wa miyendo uyenera kukhala motere: zala zidatembenuzidwira mkatimo, miyendoyo ndiyotakata pang'ono kuposa mapewa, pafupifupi pamalire ndi zotchingira zamkati mwa bala.
4. Manja akuyenera kutengedwa mozama kwambiri momwe angathere, koma nthawi yomweyo sawabweretsa pamodzi. M'lifupi chogwira poyerekeza pakati pa khosi ndi chimodzimodzi mu barbell kukoka kwa chibwano.
5. Chotsatira, muyenera kukhala pansi pang'ono, kuti kutambasula kukulolezeni kuti mugwire chofufumitsa mwamiyendo kwambiri, ndikupatuka.
6. Kusunthaku kumachitika mgwirizanowu. Awo. muyenera kukonza mikono yanu momwe mungathere kuti muchepetse katunduyo pamiyala ndi m'manja.
7. Kuchokera kudera lamasamba, muyenera kuyendetsa thupi pang'onopang'ono, kukoka masamba ammbuyo pang'ono.
8. Mutatulutsa thupi, muyenera kulimbikitsa kupatuka.
9. Pamwamba paulendo, khalani pang'ono, kenako yambani kutsika kosalala.

Chifukwa chapadera cha katunduyo, msampha womatawo umachitika osati ndi mpweya wathunthu, koma ndi theka la mpweya. Izi zimachepetsa kupsinjika pamutu ndi diaphragm, ndikulola kulemera kwambiri kuti kutengeke.

Malingaliro

Msampha womangika pamsampha ndi masewera olimbitsa thupi owoneka bwino. Ngati malo anu ochitira masewera olimbitsa thupi ali ndi bala la T-Tap, gwiritsani ntchito pokhapokha, m'malo mwa zakufa zakale. Chifukwa chake, mutha kulimbitsa minofu yanu yakumbuyo mozama, ndipo koposa zonse, mukulitsa mphamvu zenizeni zakutumikirako ndipo mudzatha kukweza phukusi lalikulu popanda chiopsezo chovulala msana kapena kusokonezeka msana.

Masiku ano masewera olimbitsa thupiwa amaphatikizidwa mobwerezabwereza m'malo akulu akulu, m'malo mochita masewera olimbitsa thupi nthawi imodzi. Ndipo izi zimapangitsa kukhala kofunikira osati kokha kuti mukwaniritse zotsatira zabwino zamasewera, komanso ngati zingafunike kumaliza kulimbitsa thupi kwathunthu pamaphunziro oyendera dera munthawi yochepa.

Onerani kanemayo: Zathu Band - Sitigonja Official Music Video (Mulole 2025).