Pali masewera olimbitsa thupi omwe amagwiritsidwa ntchito pamasewera amodzi, ndipo pali masewera olimbitsa thupi. Mwachitsanzo, monga barbell kukokera ku lamba. Ngakhale adachokera poyambira kulemera, adadzilimbitsa yekha pakupanga zolimbitsa thupi, kenako ndikupita kumalo ena othamanga.
Chosangalatsa: poyamba, mzere wokhotakhota udagwiritsidwa ntchito m'njira yokhayokha, yomwe idawonjezera chiopsezo chovulala. Ntchito yake sikumanga minofu yam'mbuyo, koma kuthandiza kuthana ndi gawo lotsika la gululi.
Cholinga cha zochitikazo
Mzere wokhotakhota wa barbell ndiye gawo lachiwiri lodziwika bwino kwambiri pophunzitsa minyewa yam'mbuyo mukakoka kumene. Izi zidathandizidwa ndi:
- polyarticular;
- kuthekera kwa kusiyanitsa kwakung'ono kwa katundu;
- kulimbitsa thupi kwambiri kwa minofu yambiri yam'mbuyo;
- ndipo chinthu chofunikira kwambiri ndikosasinthika.
Ngati mungathe kuchita ndi zida zomwe muli nazo pophunzitsa mikono, miyendo ndi lamba wamapewa, ndiye kuti palibe chomwe chingapangitse lats kumbuyo kwenikweni komwe kungafanane ndi mizere yopindika molingana ndi magwiridwe antchito.
Malangizo kwa oyamba kumene
Tifulumira kukhumudwitsa aliyense amene akufuna kuwonjezera zojambulazi pulogalamu yawo yoyambira. Ngakhale ndiyabwino kwambiri komanso masewera (crossfit kapena bodybuilding), muyenera kuletsa kaye barbell kwa miyezi yosachepera 2-3 kuyambira koyambira kwamakalasi.
Chifukwa chiyani? Pali zifukwa zingapo zazikuluzikulu zomwe zakupha ndi kuwerama pamizere sizikulimbikitsidwa m'miyezi yoyambirira.
Chifukwa 1
Tsoka ilo, popanda maphunziro oyambira, minofu yam'mbuyo yamunthu imakula molingana ndi olamulira apakati. Kwa ena, mbali yakumanja imapambana, pomwe ena kumanzere. Izi zikutanthauza kuti poyesera kutenga ngakhale cholemera pang'ono, mbali yolimba yakumbuyo idya katundu wambiri, womwe, umatsogolera pakupindika kwa msana.
Kusankha: M'miyezi yoyamba, mukakhala mu masewera olimbitsa thupi, chitani zolimbitsa thupi zanu ndi zida zolimbitsa thupi, poyang'ana zolemera zopepuka zolimbitsa thupi. Izi zidzakuthandizani kuti mukhale ndi khola lolimba komanso lolimba.
Chifukwa 2
Kukula kokwanira kwa corset yaminyewa. Kukula ndi kufa kumafunikira minofu yambiri, kuphatikiza minofu ya lumbar. Ndikukula kosakwanira kwa dipatimentiyi, pali mwayi wambiri wovulala (kuphatikiza ma protrusions ndi hernias).
Kusankha: Hyperextension komanso zochitika m'mimba. Nthawi yomweyo, ndikofunikira kumvetsetsa kuti ngati mumalimbitsa kwambiri atolankhani, ndiye kuti chidwi chomwecho chiyenera kulipidwa kudera lumbar, chifukwa minofu imeneyi imalipira wina ndi mnzake, pokhala pachimake pa msana.
Chifukwa 3
Njira yeniyeni. Kwa iwo omwe sanatengeko cholembera cholemera m'manja, zimakhala zovuta kumvetsetsa momwe zimakhalira zovuta kutsatira zonse zazing'ono zomwe kudalirika kwa zolimbitsa thupi kumadalira. Kuyambira pomwe mawondo, chiuno ndikutha kutha kukoka ndi magongono anu, osati ma biceps, osungitsa msana wanu pamwamba. Ndipo iyi si mndandanda wathunthu wa ma nuances omwe amachepetsa chiwopsezo chovulala ndikuwonjezera kuchita bwino.
Kusankha: m'miyezi yoyamba, khalani ndi bala yopanda kanthu kuti mupange ukadaulo, ndikusiya zochitikazi pambuyo pa zomwe zili pulogalamuyi.
Mukamaliza maphunziro oyambira (omwe nthawi zambiri amatenga miyezi iwiri yophunzitsira), mutha kugwira bala ndikumagwiritsa ntchito msana wanu 200%.
Chidziwitso: Mosasamala kanthu za magwiridwe anu akale, masiku angapo oyamba amachitika bwino popanda zingwe komanso kuyang'aniridwa ndi wophunzitsa.
Minofu inagwira ntchito
Mzere wopindikawo umagwira pafupifupi minofu yonse, kuyambira kumbuyo mpaka kumbuyo kwa ntchafu (onani gome).
Ndiye magulu amtundu wanji omwe amagwira ntchito mukakokera ku lamba?
| Gulu | Gawo | Ka |
| Latissimus, minofu yayikulu yozungulira, kutsetsereka kwapambuyo | Gawo logwira ntchito lokweza ndikukweza ndi lamba | Gulu lalikulu la minofu |
| Minofu yakumbuyo ya Rhomboid | Pobweretsa masamba amapewa kumbuyo kumtunda | Minofu yowonjezera, katundu wopepuka |
| Minofu ya Carpal | Barbell gwirani | Malo amodzi katundu |
| Mitundu yosinthasintha ya mkono (biceps) | Gawo logwira ntchito | Ndi njira yoyenera kapena kugwiritsa ntchito zomangira, kamvekedwe kake katha |
| Zamgululi | Wotsogolera malo oyenera amapewa panthawi yomwe akuyandikira | Katundu wocheperako, amafuna kuphunzira kwina |
| Lumbar | Pazochitikazo. Limakupatsani kukhala bwino | Olimbitsa minofu. Mkulu zazikulu katundu |
| Minofu ya m'mimba | Pazochitikazo. Malo amodzi katundu | |
| Kumbuyo kwa ntchafu | Pamagawo otsika a gululi, chitani nawo gawo pamagwiridwe amthupi ochepa | Katundu wopepuka pang'ono |
| Mwana wa ng'ombe | Chifukwa cha kupindika kwa thupi, ntchito yogwira kulemera kowonjezeka imagwera pa ng'ombe ndi minofu yathunthu | Malo amodzi katundu |
| Minofu yam'mimba ya Oblique | Pazochitikazo. Malo amodzi katundu | |
| Akor | Pazochitikazo. Malo amodzi katundu |
Monga mukuwonera, awa ndi masewera olimbitsa thupi omwe amaphatikizapo magulu onse am'mimba. Kuphatikiza apo, pakuyandikira, muyenera kuwongolera pafupifupi aliyense wa iwo. Izi zimatsimikizira kuvuta kwa mzere wokhotakhota ndi mphamvu yake. Ngakhale zokopa zakale zimakhala zochepa kupsinjika paminyewa yam'mbuyo, chifukwa kupsinjika kwa zizolowezi ndi minofu yotsika kumbuyo kulibiretu.
Ndi zolimbitsa thupi zotani zomwe barbell imakokera m'malo mwa lamba?
Chingwe chachikale chomenyera lamba chimatha kusintha machitidwe osiyanasiyana osiyanasiyana, monga:
- dumbbell kukoka ku lamba;
- chopingasa chapansi pamunsi;
- zosiyanasiyana yopingasa amakoka simulators.
Mzere wopindidwa ndizofunikira zolimbitsa thupi kumbuyo kwake. Ndi mchitidwe wa gululi ndi kulemera koyenera komanso njira yolondola yomwe imatha kukulitsa kukula kwa minofu yanu.
Mapuloteni amatuluka ndi kutsekedwa pamatabwa, kenako kumayang'ana kumbuyo. Chifukwa chake, malo ophunzitsirawa ayenera kuphatikiza zolimbitsa thupi zochokera m'magulu onse awiri kuti nsana ukhale wogwirizana. Ndipo musaiwale zakufa ndi hyperextension.
© Nicholas Piccillo - stock.adobe.com
Zoyenera kuphatikiza ndi chiyani?
Kuchita masewera olimbitsa thupi koteroko kumatha kugwiritsidwa ntchito pongotenthetsa, komanso ndi akatswiri apakatikati mpaka pamlingo wapamwamba. Ganizirani za malo ophunzitsira opitilira momwe mungagwiritsire ntchito chiwonongeko:
| Pulogalamu | Zolimbitsa thupi |
| Pulogalamu "Zozungulira" |
|
| Diana (ovomereza) |
|
| Fran (ovomereza) |
|
Monga mukuwonera, malo ambiri ophunzitsira amapangidwira okha othamanga omwe ali ndi maphunziro apamwamba. Makalasi cholinga chake ndi kukonza zizindikiritso zamphamvu ndi kupirira mphamvu. Pulogalamu ya Fran cholinga chake ndikupanga mphamvu zophulika. Chifukwa chake, kuti mutetezedwe, ndibwino kugwiritsa ntchito zingwe.
Njira yakupha
Momwe mungakokerere bwino lamba ku lamba? Ambiri mwa omwe amabwera kumakalabu olimbitsa thupi amachita molakwika, osakhota mokwanira, zomwe zimabweretsa mayendedwe ang'onoang'ono ndikupanga ma trapeziums okha (monga ma shrugs). Njira yolondola ndi iyi:
- Ikani projectile pamakwerero okonzekera. Pokhapokha mutatha kunyamulidwa.
- Pitani ku bala, gwirani kapamwamba ndi chingwe chowongoka, chotsani pazoyimitsa. Manja akuyenera kufanana wina ndi mnzake komanso kupingasa phewa. Osati ochepera, osatambalala, chifukwa pakali pano katundu kumbuyo kwa minofu afooka kwambiri.
- Pindani miyendo yanu pang'ono m'maondo ndikukonzekera.
- Lembani kumbuyo kumbuyo ndikusunga nthawi yonseyo.
- Mutu uyenera kuyang'ana bwino pagalasi (mwachitsanzo patsogolo pake). Izi zidzakuthandizani kuti muziwongolera njira yochitira masewera olimbitsa thupi, kuphatikiza, kupezeka kwa katundu pa trapezoid kumadalira.
- Gwadirani kuti thunthu likhale pamwambapa kufanana ndi pansi, osapitilira madigiri 30 kuchokera pamenepo.
- Kwezani barbell pang'onopang'ono. Kuyenda kwakukulu kuyenera kukhala ndi zigongono. Iyi ndiyo njira yokhayo yozimitsira manja "ofooka" momwe angathere ndikutembenukira "mwamphamvu" kumbuyo. Kugwiritsa ntchito zomangira ndikololedwa.
- Kwezani ku lamba, ndikubwezeretsanso masamba. Poterepa, zigongono ziyenera kukhala zapamwamba kuposa msana, yesetsani kuzitengera momwe zingathere.
- Sungani kwa mphindi imodzi.
- Pepani kapamwamba kuti mutambasule manja. Tambasulani ma lats anu momwe mungathere ndikupanga rep. Kumbukirani kuti maondo anu ndikuchepetsa kumbuyo pochita masewera olimbitsa thupi. Kusuntha kwa thupi sikuloledwa.
Kugwira molunjika
Njira yolunjika yolowera imalola kugwiritsa ntchito zingwe kapena kugwiritsa ntchito zolemera zazing'ono zotseguka (chala chake sichikutsutsana ndi zina zonse).
Cholinga chachikulu ndikutseka minofu ya flexor (biceps) momwe angathere. Sizovuta kwa oyamba kumene kuchita izi, ambiri amayendabe ndi manja awo. Kubwezeretsanso kumbuyo kungathandize apa.
Chotsani nsinga
M'mawonekedwe awa, bala latengedwa ndikunyamula kutali nanu. Zitha kuchitika ndikamakakamira kuposa kowongoka. Ndi mtundu uti womwe mudzamverera pang'ono biceps - chinthu chokha payekha, muyenera kuyesa zonse ziwiri ndikusankhira nokha zomwe zimanyamula kwambiri kumbuyo kwa minofu.
Khosi
Umenewu ndi mtundu wa kukoka kwa barbelt-to-belt komwe kumagwiritsa ntchito bar ya T-bar, mbali imodzi yolumikizidwa pansi. Pali kusiyanasiyana komwe wothamanga amayimirira pamakina a T-bar ndi chithandizo pachifuwa. Apa, mwayi waukulu wagona pakutha kusiyanitsa minofu yambiri, makamaka, miyendo ndi abs zimazimitsidwa, chifukwa sikofunikira kuti thupi lizikhala mdziko limodzi.
Mbali yaikulu ya njirayi ndi kufunika kogwiritsa ntchito ndale pamene manja akuyang'anirana, ndipo kugwiritsa ntchito T-bar kumakuthandizani kuti muthe kusokoneza minofu ndi matalikidwe atsopano.
Kusamalitsa
Mulimonse momwe maphunziro othamanga alili, muyenera kutsatira njira zingapo zodzitetezera:
- Nthawi zonse gwiritsani ntchito zingwe zodzitchinjiriza mukamagwira ntchito zolemera matupi anu. Ngati cholinga ndikutulutsa minofu ya m'chigawo cha lumbar, ndibwino kugwiritsa ntchito hyperextension ndizowonjezera zolemera.
- Musamachite masewera olimbitsa thupi, ngakhale zikuwoneka kuti ndizosavuta kukweza bala kumapeto.
- Ngakhale mutakhala m'chiuno, onetsetsani kumbuyo kwanu ndikusunga mawonekedwe oyenera.
Malingaliro
Kudziwa momwe mungakokerere bwino lamba ku lamba, mutha kudziteteza ku zovulala zamiyambo ndikuiwala kwamuyaya za zosafunikira malinga ndi kupitilira kosasunthika kwa ma simulators. Chinthu chachikulu kukumbukira ndikuti kumafunikira kusinkhasinkha kwakukulu, chifukwa chake ndibwino kusewera mosamala - kuvala zingwe ndi lamba wamagetsi. Poterepa, mwayi wovulala udzakhala wochepa.
Ku CrossFit, zolimbitsa thupi, ngakhale sizimagwiritsidwa ntchito kawirikawiri, koma m'malo ake zimapereka kafukufuku wabwino kwambiri wam'mbuyo, makamaka akagwiritsidwa ntchito pophunzitsira madera kapena muma supersets omwe amagwiritsa ntchito minofu ya msana ndi msana.
Osagwiritsa ntchito zolimbitsa thupi zolimbitsa thupi ndi lamba pafupipafupi, pafupipafupi kamodzi pa sabata.
