Kufa kwa King: kuchita masewera olimbitsa thupi ndi kanema * Crossfit

Aliyense amene aganiza zoyamba kusewera masewera kunyumba amakumana ndi vuto lalikulu - kunyumba ndizosatheka kupereka katundu wokwanira kumbuyo. Zachidziwikire, ngati nyumbayo ili ndi mtanda, ntchitoyi ndiyosavuta. Koma bwanji ngati palibe njira yoziyika? Poterepa, kukoka kwa King kumatha kupulumutsa.

Kuchita masewerawa kumabwera chifukwa chophunzitsira anthu okwera mapiri okwera. Zolemba zake zidanenedwa ndi wothamanga wina King, koma izi sizowona. Popeza, ngati mungayang'ane dzina loyambirira la zochitikazo mu Chingerezi - Bodyweight King Deadlift, ndiye kuti dzinali limawonekeratu. Kumasuliridwa, kumatanthauza - "dead royal thrust." Chifukwa chachifumu? Chifukwa ndizovuta kwambiri, pamachitidwe komanso pakuphedwa.

Izi zikutanthauza kuti zolimbitsa thupi zitha kuchitidwa popanda zolemetsa zina.

Ndi minofu iti yomwe imagwira ntchito?

Kodi King Deadlift Amagwira Ntchito Bwanji? M'malo mwake, uku ndikupanga kwakufa kosinthidwa pang'ono. Amagwiritsa ntchito minofu yotsatirayi:

kumbuyo kwa ntchafu;
minofu ya rhomboid;
minofu yamkati;
ofananira m'mimba minofu;
latissimus dorsi;
mitsempha;
Zowonjezera mwendo;
minofu ya lumbar.

Ndipo ngati muwonjezera zolemetsa zochulukirapo pantchitoyo, ndiye kuti minofu monga biceps flexor ya dzanja ndi mtolo wamkati waminyewa yamanja umaphatikizidwanso pantchitoyi.

Ubwino wochita masewera olimbitsa thupi

Kodi ntchitoyi ndiyofunika kuphatikizira pulogalamu yanu yophunzitsa othamanga? Inde sichoncho! Koma pokhapokha ngati muli ndi kuthekera kofunafuna akufa ndi barbell. Nthawi zina zonse, kuwonongedwa kwa Mfumu ndikofunikira pakugwira ntchito kunyumba. Zowonadi, popanda izo, sikutheka kulimbikira kumbuyo mokwanira.

Kuphatikiza apo, ili ndi maubwino otsatirawa:

Makhalidwe apamwamba. Kwa iwo omwe safuna kupuma kokha, komanso kukula kosalekeza kwa minofu, ayenera kukumbukira kuti popanda zolimbitsa thupi zingapo ndizosatheka kugwedeza thupi, zomwe zikutanthauza kuti ndizosatheka kukulitsa.
Kutsika pang'ono. Zachidziwikire, ngati mutenga dumbbell (kapena thumba la mabuku), ndiye kuti zotsatirapo za njira zosayenera zitha kuwononga kumbuyo, koma pakalibe zolemera, zonse zomwe zingayambitse kuphwanya njirayi ndi kugwa.
Kukula kwa mgwirizano ndi kusinthasintha. Sikuti aliyense azitha kukhala ndi mwendo umodzi thupi likutsamira kuti lisagwe. Poterepa, mwendo uyenera kukulitsidwa ngati wa ballerina.
Kutha kuphunzitsa kunyumba. Mwina uwu ndiye mwayi wofunikira kwambiri wakufa pamwendo umodzi wopanda kulemera kuposa zofananira zonse.
Palibe katundu wina wowonjezera, amene amakulolani kuti muzigwiritsa ntchito pulogalamu yanu yophunzitsa tsiku lililonse.

Makhalidwe onsewa apangitsa kuti mfumu iphedwe kutchuka pakati pa azimayi komanso akatswiri ochita masewera olimbana nawo. Kupatula apo, ndi chiyani chomwe chingakhale chabwino kuposa kuthekera kokhala ndi minofu mukakhala patchuthi.

Palibe zotsutsana pakugwiritsa ntchito mfumu yakufa popanda kulemera. Ponena za kugwira ntchito ndi zolemera, zonse ndizoyenera - simungagwire ntchito ndi ululu wammbuyo kapena msana woperewera mokwanira.

Njira yakupha

Chotsatira, tiyeni tiwone bwino momwe kukankhira kwamfumu kumachitikira.

Kuphedwa kwapadera

Choyamba, tiyeni tikambirane mtundu wakale wa masewerawo.

Malo oyambira - imani molunjika, pindani pang'ono kumbuyo.
Sungani mwendo umodzi kumbuyo pang'ono kuti zolemera zonse zigwere pa mwendo waukulu.
Tsikani mwendo umodzi (squat pansi) kwinaku mukupendeketsa thupi.
Mwendo wakumbuyo momwe mungathere pochita izi.
Dzukani kwinaku mukusinthaku.

Ndi zanzeru ziti zomwe muyenera kudziwa mukamachita masewerawa?

Choyamba: Ngati simunakonzekere bwino kufa kwa mfumu, mwendo wakumbuyo sungakhazikitsidwe kwathunthu, koma ndikwanira kuti musunge.

Chachiwiri: Nthawi zonse muyenera kuyang'anitsitsa mosamala momwe kumbuyo kwakumaso ndikuyang'anitsitsa. Kuti musaphwanye njirayi mwangozi, ndibwino kuti muyang'ane pagalasi lomwe lili patsogolo panu, ndikulunjika kumutu kwanu.

Chachitatu: pamaso pa kulimbitsa thupi, bweretsani mwendo momwe mungathere, ndipo gwirani pamalo otsika kwambiri kwa masekondi 2-3.

Palinso njira yapadera kwa iwo omwe amagwiritsidwa ntchito kupitilira. Kwa iye muyenera katundu (biringanya ndi madzi, thumba la mabuku, dumbbell). Kwa wothamanga kumene, makilogalamu 5-7 azikwanira (izi zidzafanana ndi zolembera zakufa zolemera 25-30 kilograms), kwa akatswiri akatswiri, pangani kuwerengera koyenera nokha, koma musaiwale kuti muyenera kukhala osamala mukakweza.

Kuchita masewera olimbitsa thupi

Chimodzi mwanjira zosavuta kwambiri zakufa kwa mfumu ndikuphedwa ndi zolemera. Poterepa, maluso adzawoneka ngati awa.

Imani molunjika ndikupanga kansalu kakang'ono kumbuyo kwanu.
Tengani katundu (wabwino ngati ali ndi mphamvu yokoka).
Bweretsani mwendo umodzi mwamphamvu, ndikulemetsa mwendowo.
Pindani thupi mutayimirira mwendo umodzi, kwinaku mukusunga chingwe chakumunsi.
Mwendo wakumbuyo umakhala wotsutsana ndipo uyenera kuthandizira kukweza.
Bwererani poyambira.

Mwanjira ina, zonse zimawoneka ngati zosavuta, koma kwenikweni, "Royal Deadlift" ndi imodzi mwazochita zovuta kwambiri. Mwina ndichifukwa chake sichimagwiritsidwa ntchito pamapulogalamu olimbitsa thupi.

Kutsetsereka kwakukulu

Palinso kusiyanasiyana kwa masewera olimbitsa thupi pamutu wogwiritsa ntchito wopanda kulemera. Poterepa, kusiyana kwakukulu ndikuyesera kufikira pansi ndi manja anu ndikukhudza pansi nawo. Izi zimawonjezera kwambiri mayendedwe ndipo zimakupatsani mwayi:

gwiritsani ntchito kumbuyo kwenikweni;
gwiritsani ntchito pamwamba pa trapezoid;
kuonjezera katundu pa minofu ya m'mimba;
kukonza mgwirizano.

Ndipo izi zili choncho ngakhale kusintha kwa katundu kukuwoneka kochepa mukamagwira ntchito ndi mfumu kukoka mwendo umodzi ndi zolemera.

Chosangalatsa ndichakuti. Pofuna kuti musawonongeke ndikuwonjezera kukakamiza pakatundu wa kumbuyo (osati ntchafu), mutha kumangiriza mwendo wachiwiri ndi chiwonetsero kuti zizikhala zomasuka panthawi yomwe akuyandikira. Pachifukwa ichi, minofu ya m'mimba imazimitsidwa (popeza palibe chifukwa chokhazikika), ndipo katundu kumbuyo kwa ntchafu achepetsedwa.

Chidziwitso: mutha kuphunzira zambiri za njira yochitira masewera olimbitsa thupi, anatomy, ndi mawonekedwe omwe amangowoneka bwino muvidiyoyi pamutu wa mfumu, komwe wophunzitsira waluso angakuwuzeni ndikuwonetsani momwe mungachitire moyenera.

Njira yopumira imayenera kusamalidwa mwapadera. Makamaka, pali mapulani awiri akulu, onse ogwiritsidwa ntchito.

Mofulumira: Pakati pa gawo loyamba (kusisita) muyenera kupuma kwambiri, potuluka - pomwepo. Zomwezo zitha kunenedwa pankhani yantchito yogwiritsira ntchito zolemera mukakoka mfumu.

Kuti muyende pang'onopang'ono: apa zinthu ndi zosiyana kwambiri. Ndikulanda mwendo mwammbali ndi kuchedwetsa pamalo apamwamba, mutha kutulutsa kawiri. Kwa nthawi yoyamba - mukafika pamalo otsika kwambiri matalikidwe. Kenako pumani mpweya wina. Ndipo chitani mpweya wachiwiri pakati pakukwera (kuti muchepetse kuthamanga kwamkati).

Mapulogalamu a Crossfit

Mwachilengedwe, zolimbitsa thupi zoterezi zidapeza malo m'mapulogalamu ambiri a CrossFit.

Pulogalamu	Zolimbitsa thupi	cholinga
Nyumba yozungulira	Kankhani mothamanga kwambiri (yopapatiza manja) - 5 * 20 nthawi Kankhani pamiyeso yayikulu (mikono yayikulu) - 3 * 12 nthawi Kukoka pa bala yopingasa - 3 * maulendo 10 Cholinga cha King - 2 * maulendo 15 Burpee - maulendo 25 Amakhala othamanga kwambiri popanda zolemera - 3 * 30 maulendo Plank - 1 mphindi Kugwira ntchito ndi atolankhani (payekhapayekha)	General kulimbitsa thupi, kupeza minofu misa
Kugawa nyumba (kumbuyo + miyendo)	Njira Yolemera Yambiri - 5 Reps Max Kutulutsa kumanja kumodzi ku lamba Kubwerera kumbuyo pakati pa malo ofanana Kukoka - 5 * kasanu King wakufa ndi zolemera - 5 * kasanu Kufa kwa chi Romanian ndi miyendo yowongoka - 5 * 20 nthawi (kulemera kofanana ndi King deadlift)	Kugwira ntchito kumbuyo ndi miyendo
Mkulu mwamphamvu	Amakhala mothamanga kwambiri - maulendo 50 Kukoka - maulendo 20 Kuphedwa kwa King - maulendo 25 Burpee - maulendo 15 Cardio 7 mphindi - tempo yayikulu Zida zophulika - maulendo 20 Bwerezani m'magulu angapo	Kuphatikiza kuthamanga kwamphamvu kwambiri kuti mukhale ndi mphamvu komanso kupirira mphamvu
Burpee +	Burpee - maulendo 10 Kuphedwa kwa Mfumu - maulendo 10 Bwerezani mwachangu mpaka kutopa.	Kulimbitsa thupi kwathunthu pakukula kwa msana ndi miyendo.
Zoyambira	Bench atolankhani akunama - 3 * maulendo 12 Makina osindikizira a benchi ya Dumbbell - maulendo 3 * 10 Squat yolemera - 5 * kasanu Kutambasula kwa miyendo mu simulator - 5 * kasanu Deadlift pa miyendo iwiri - 5 * kasanu King wakufa ndi kulemera pang'ono - 5 * 5 Mzere wa ma dumbbells ku lamba - 3 * 12 Kuyenda Kwa Mlimi - 3 min.	Kugwiritsa ntchito mafumu akufa panthawi yophunzitsira masewera olimbitsa thupi

Malingaliro

Royal Deadlift ndiye masewera olimbitsa thupi abwino. Ilibe zofooka, ndipo maluso amatha kukhala odziwa nthawi yomweyo. Sizachabe kuti zimawonjezeredwa pamapulogalamu awo osati ndi anthu okhawo omwe akuchita nawo CrossFit, komanso ndi othamanga mumisewu (zolimbitsa thupi). Simungathe kulimbitsa thupi lalikulu, koma pakapanda kukhala ndi korset ya minyewa, itha kuthandizira kukonzekera msana wanu kuti mudzaze nazo zovuta zazikulu mtsogolo.
Ndipo zachidziwikire, tisaiwale kuti zolimbitsa thupi zapanyumba zitha kukhala zowonjezerapo pazoyenda ngati:

zokankhakankha;
zokoka;
squats.

Kuloleza kutsegula minofu yomwe sikukuchitikadi pazochitikazi. Tsopano mutha kusinthira "Golden Three" ndi "Golden Quartet"
Koma, ngakhale zili ndi zabwino zake zonse, sikulimbikitsidwa kuti muzichita ndi zolemera zazikulu ngati zingatheke. Pochita masewera olimbitsa thupi, ndibwino kuti musinthe m'malo mwake ndikosavuta (kuchokera pakuwona kwaukadaulo) zakufa ndi zakufa.