Zochita za AB mu malo ochitira masewera olimbitsa thupi

The abs ndi gulu laling'ono laminyewa. Pazifukwa izi, amatha kuphunzitsidwa pafupifupi kulikonse: kunyumba, pabwalo lamasewera, m'malo ochitira masewera olimbitsa thupi. Pali zolimbitsa thupi zambiri za izi: kuyambira kukweza mwendo kosavuta, komwe aliyense amakumbukira kuchokera kumaphunziro azolimbitsa thupi kusukulu, kupita kumayendedwe ovuta akutali ngati kupotoza kuchokera kumtunda. Zochita zilizonse ndizosiyana pang'ono mu biomechanics ndipo zimakhala ndi magwiridwe antchito ake. N'zotheka kugwira ntchito zonse ziwiri zowonjezera komanso zowirikiza mobwerezabwereza zomwe zimalimbikitsa kuwonjezeka kwa magazi m'mimba mwa m'mimba. Zosankha zonse zimachitika mukamaphunzira.

M'nkhani yathu lero, tiwona zochitika zabwino zam'mimba zolimbitsa thupi zomwe ndizofunikira kwambiri kwa othamanga a CrossFit ndikukuwuzani momwe mungachitire moyenera.

Kutengera kwa Abs

Mosiyana ndi malingaliro olakwika ambiri, atolankhani samakhala ndi "ma cubes" omwe amakhala okhaokha, omwe amatha kupopera padera nthawi iliyonse. Minofu yam'mimba nthawi zambiri imamveka ngati rectus, oblique komanso transaction m'mimba.

Rectus abdominis minofu

Minofu ya rectus abdominis ndi yayikulu kwambiri ndipo imakhala pafupifupi 80% yamimba yam'mimba. Ma Tendon amawoloka, chifukwa chake "ma cubes" amapangidwa mowoneka. Timasindikiza makina osindikizira, ma rectus abdominis hypertrophies, ma tendon "amasindikizidwa" mkati. Chifukwa cha izi, mpumulo ukuwonekera. Zachidziwikire, zonsezi ndizololedwa kokha ndi kuchuluka pang'ono kwa minofu ya adipose mthupi.

Minofu ya rectus abdominis imagwira ntchito zingapo zofunikira za anatomical: kuthandizira kumbuyo pamalo owongoka, kupindika patsogolo, kuthandizira ziwalo zamkati. Pochita masewera olimbitsa thupi, ndimakonda kugawa minofu ya rectus abdominis m'magawo awiri: kumtunda ndi kutsika. Izi sizolondola kwathunthu zamankhwala, koma zimagwira ntchito. Gawo lakumtunda limadzaza ndi zosankha zingapo zopotoza ndikukweza thupi, m'munsi - kukweza miyendo. Pamodzi, izi zimapereka chitsogozo chabwino chopita patsogolo.

Minofu ya Oblique

Minofu ya oblique yakunja yam'mimba ili pambali, kumapeto kwa chiuno. Izi ndi minofu iwiri yaying'ono yomwe simukuyenera kuiwala mukamaphunzitsa atolankhani. Ndizofunikira kwambiri pakuwongolera m'mimba, chifukwa amachotsa zina mwa zolakwikazo pochita masewera olimbitsa thupi monga ma deadlifts kapena squats. Pamaulendo awa, minofu ya oblique imakhala yolimbitsa. Ntchito yawo ya anatomical ndikusinthasintha thupi.

Amaphunzitsa ndi kupindika m'mbali ndi zolemera zina. Komabe, muyenera kusamala ndi izi ndipo osapitirira. Pali zifukwa ziwiri za izi: katundu wambiri wa axial pamsana ndi kukulira m'chiuno. Minyewa yam'mimba yokhala ndi hypertrophied oblique yowoneka bwino imapangitsa kuti m'chiuno mukhale chokulirapo, izi ndizowona makamaka kwa atsikana.

Mitundu yopita m'mimba

Minofu yoyenda m'mimba ili pansi pa minofu ya rectus abdominis. Zowoneka, sizimawoneka mwanjira iliyonse, koma ndikofunikira kuti muziphunzitse. Pali zolimbitsa thupi limodzi lokha kwa iye - zingalowe m'malo (kuchotsa ndi kusunga m'mimba). Ndi chithandizo chake, m'kupita kwanthawi, mudzapangitsa kuti voliyumu yam'mimba ndi m'chiuno zizikhala zocheperako, pamimba pazisiya "kugwa" patsogolo. Kuphatikiza apo, minofu yoyenda m'mimba imafunika kuti muchepetse kuthamanga kwapakati pamimba. Komanso, kuphunzitsa m'mimba yopingasa kumakhudza kwambiri ntchito yam'mimba.

Minofu yayikulu kwambiri ndiyolunjika. Ayenera kusamalidwa mwapadera pamaphunziro ake. Minofu ya oblique imatha kumaliza ntchito yonse ikamalizidwa, koma katunduyo ayenera kutsitsidwa. Palibe ndandanda yomveka yophunzitsira minofu ya m'mimba yopingasa: wina amaiphunzitsa ataphunzitsidwa mwamphamvu kapena kunyumba, wina amapukutira pansi atakhala mgalimoto kapena zoyendera pagulu, kuntchito kapena kusukulu ... kulikonse. Kuti mupeze zotsatira zabwino, kuphunzitsa pafupipafupi ndikofunikira.

Ndikoyenera kudziwa kuti ngati cholinga chanu chili pamtunda, kuphunzitsa m'mimba sikofunikira kwenikweni. Ndikokwanira kungopatsa katundu wokwanira kuchokera mbali zosiyanasiyana. Chofunika koposa, ndi mafuta angati omwe muli nawo. Ichi ndiye chikhalidwe chachikulu pakupanga makina osindikiza okongola.

Popanda izi, zonse zomwe mumachita komanso nthawi yomwe mumagwiritsa ntchito pochita masewera olimbitsa thupi sizomveka. Makinawa azikhala olimba, koma sipadzakhala zowoneka zowoneka. Nzosadabwitsa kuti akatswiri ambiri othamanga amati mpumulowu umapangidwa osati ku masewera olimbitsa thupi, koma kukhitchini.

Zochita zolimbitsa thupi zothandiza

Tonsefe timadziwa momwe tingapangire masewera olimbitsa thupi ngati kupendeketsa mwendo kapena kugona pansi. Aliyense kapena pafupifupi aliyense amazichita, chifukwa ndizothandiza. Zitha kuchitidwira pabwalo lamasewera pabwalo lanu lochitira masewera olimbitsa thupi, palibe kusiyana kwenikweni. Koma zida zomwe zili mu kalabu yabwino yolimbitsa thupi zimatipatsa mwayi wopitilira zolimbitsa thupi zaulere ndikulimbitsa minofu yam'mimba kuchokera mbali zosiyanasiyana pogwiritsa ntchito ma simulators. Pafupifupi tsiku lililonse masewera olimbitsa thupi amakhala ndi zida zomwe mungachitire izi:

Chitani "Pemphero"

Kupotokola kuchokera kumtunda ndi chingwe chogwirira chingwe (chifukwa cha momwe munthuyo amakhalira, malingalirowa amatchedwanso "pemphero") kumakupatsani mwayi wogwiritsa ntchito abs yapamwamba. Chinthu chachikulu sikuti muzichita mopambanitsa ndi kulemera kwa ntchito ndikuzungulira mozungulira msana kuti "izipindika" m'malo mopindika, ndiye kuti kufinya kwa minofu yam'mimba kumakhala kokwanira.

Kukweza miyendo ndi fitball ili pansi

Zochita izi za abambo apansi kumalo ochitira masewera olimbitsa thupi ndizotchuka kwambiri pakati pa atsikana. Kutsina fitball pakati pa miyendo yanu, mumakulitsa katundu pamimba kwambiri. Muyenera kukweza miyendo yanu pafupifupi ngodya yolondola pansi, koma palibe chifukwa choti muyenera kuzungulira mchira wanu. Onetsetsani kuti msana wanu wakanikizidwa pansi mofanana mukakweza miyendo yanu.

Kupotoza mu simulator

Mwachibadwa, ntchitoyi ndi yofanana ndi yoyamba pa mndandanda wathu, koma apa kumbuyo kuli pamalo okhazikika. Izi zimachepetsa kuthekera kochita chinyengo, komabe zimaloleza kugwiritsa ntchito kulemera kwambiri, komwe kumabweretsa kupsinjika paminyewa.

Kukweza thupi pa benchi

Chilichonse chochitira masewera olimbitsa thupi chimakhala ndi benchi yopumira yochita masewera olimbitsa thupi. Thupi limakweza mosiyanasiyana ndimasewera olimbitsa thupi omwe ali oyenera onse oyamba kumene komanso othamanga odziwa zambiri. Mutha kuwonjezera katundu m'mimba yam'mimba pogwiritsa ntchito dumbbell. Kutenga cholumikizira m'manja mwanu ndikuchigwira pachifuwa kumapangitsa kuti zolimbitsa thupi zikhale zopindulitsa kwambiri. The abs idzakula kwambiri. Njira yotsogola kwambiri ndikugwira cholumikizira pamwamba ndi manja owongoka. Komanso pa benchiyi mutha kupindika kapena kukweza mwendo ngati mungakhale mozondoka.

Zolimbitsa thupi "Pakona"

Kona ndikulimbitsa thupi komwe kumachita bwino pakukula kwamimba. Kuti mumalize, mumangofunika bala yopingasa. Muyenera kukweza miyendo yanu mbali yoyenera ndikutsekera pamalowo kwa nthawi yayitali kwambiri. Ngati mukufuna kupha mbalame ziwiri ndi mwala umodzi ndipo nthawi yomweyo ndikunyamula ma lats kumbuyo, pangani zokoka m'malo ano.

Chitani masewera olimbitsa thupi

Kuti mumalize ntchitoyi, mufunika wophunzitsira. Ikani chogwirira pamwamba kwambiri pa simulator ndikuyamba "kudula" kumanzere ndi kumanja mosinthana. Ntchitoyi imagwera pamatumbo am'mimba oblique ndi oblique. Kutentha kotentha m'minyewa sikungafanane ndi chilichonse. Ndi ntchitoyi, simungangomanga abs, komanso kuwonjezera kupirira, komanso kulimbitsa mapewa anu, mikono ndi nsana. Zochita zofananira zitha kuchitidwa kuchokera kumunsi, koma mayendedwe amafanana ndi kuponya nkhwangwa kuposa kumenyedwa.

Kukoka mawondo pachifuwa pa fitball

Kukoka mawondo pachifuwa pa fitball sizomwe zimakonda kwambiri atolankhani m'malo ochitira masewera olimbitsa thupi pakati pa alendo opita kumalo olimbirako masewera olimbitsa thupi, koma ndizothandiza kwambiri kuminyewa yam'mimba. Biomechanically, imafanana kuthamanga pamalo abodza, koma chifukwa choti tifunika kukonza fitball ndimapazi athu, gawo lakumunsi kwa atolankhani limagwira ntchito kwambiri.

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Muthanso kuchita izi ku TRX malupu, pomwe katundu wolimbitsa thupi amakhala wolimba kwambiri, ndipo mudzayenera kugwiritsa ntchito mphamvu zambiri kuti mukhale olimba. Ngati malo anu ochitira masewera olimbitsa thupi alibe chimodzi kapena chimzake, sinthanitsani izi ndi kulumpha mmbuyo kapena kutsogolo kapena kuthamanga monama.

Gulu la masewera olimbitsa atsikana

Kwa atsikana ambiri, mimba yopyapyala ndi ma cubes ophatikizika pamalopo ndiye loto lomaliza. Poyesera kukwaniritsa cholinga chawo, amayamba kupenga, kuphunzitsa atolankhani tsiku lililonse (nthawi zina kangapo), akuchita masewera olimbitsa thupi ambiri. Palibe chifukwa chochitira izi; payenera kukhala kulingalira pazinthu zonse. Makina osindikizira ndimtundu womwewo wamtundu uliwonse mthupi lathu. Mfundo yakuti "nthawi zambiri zimakhala bwino" siyigwira ntchito pamenepo, sizingatsogolere kupita patsogolo. Pambuyo pakulemera, amafunika nthawi kuti achire. Mukapereka katundu tsiku lililonse, sipangakhale kuyankhula zakubwezeretsanso. Kudzipanikiza kudzabwera, ndipo mutha kuyiwala zakupitabe patsogolo.

Nthawi yabwino kwambiri yophunzirira atsikana siyopitilira kawiri pa sabata. Nthawi zambiri, imodzi ndiyokwanira.

Mutha kuchita masewera olimbitsa thupi, kapena kuphatikiza ndi mphamvu, thupi kapena masewera olimbitsa thupi. Atsikana ambiri amachita masewera olimbitsa thupi pakatikati. Simuyenera kuyesetsa kuthana ndi zolemera zazikulu zogwirira ntchito, simukuzifuna.

Kulimbitsa thupi kwanu kuyenera kukhala kokwanira kwambiri. Kumbukirani kuti mumafunikira mafuta ochepa pamtundu wanu wosema. Pochita masewera olimbitsa thupi, pamafunika kalori wokulirapo, wofanana ndi kuchuluka kwapakatikati kwamphamvu. Chingwe chomveka ndichosavuta:

1. gwiritsani ma calories ambiri kuposa momwe mumalandirira;
2. kuchita masewera olimbitsa thupi abs ndikuwotcha mafuta;
3. mumalandira makina othandizira omwe mwakhala mukuwalakalaka kwanthawi yayitali.

Ndizosavuta! Chifukwa chake, tikukuwonetsani mndandanda wa masewera olimbitsa thupi atsikana omwe amachita masewera olimbitsa thupi, omwe amaphatikizanso kulimbitsa thupi kawiri sabata iliyonse.

Ntchito yoyamba sabata:

Ntchito yachiwiri sabata:

Mapulogalamu ophunzitsira amuna

Kwa amuna, kulimbitsa thupi kamodzi kapena kawiri pa sabata kudzakhalanso kokwanira. Komabe, kwa amuna, zonse zimakhala zovuta. Ngati mumachita zolimbitsa thupi ndikuchita, mwachitsanzo, ma deadlts and squats heavy mu sabata imodzi, muyenera kuyika kulimbitsa thupi kwanu kutali ndi iwo momwe zingathere kuti minofu ikhale ndi nthawi yochira. Ngati mukumvabe kupweteka m'mimba, simuyenera kugwira ntchito zolemetsa zolemera - zidzakhala zovuta kuti mukhale osamala, katundu wa axial pamsana adzawonjezeka, ndipo kuvulala ndikotheka. Nthawi zambiri, wothamanga amayamba kuvuta msana, kuvulala kumeneku kumatha milungu ingapo.

Kwa amuna ambiri, kulimbitsa thupi kamodzi sabata imodzi ndikokwanira. Koma ndibwino kugwiritsa ntchito zolimbitsa thupi m'mimba ngati kutentha pa kulimbitsa thupi kulikonse.

Anthu ambiri amachita izi: amayamba kulimbitsa thupi kwawo ndi atolankhani. Izi zimafunda bwino, popeza minofu ya rectus abdominis imakhala ndimatumbo ambiri, thupi limakhala tcheru msanga.

Pakati pakukula kwa minofu, amuna ambiri samanyalanyaza kulimbitsa thupi kwa atolankhani, ponena kuti alandila katundu wokwanira pochita masewera olimbitsa thupi. Pali zifukwa zina pankhaniyi, koma ngakhale mukulemera, kuphunzira m'mimba kumakupindulitsani: pachimake panu padzakhala champhamvu, mudzatha kukweza kulemera konse pakuyenda kwamphamvu, kusintha mkhalidwe wanu ndikudziletsa kuti musapangire chimbudzi cha umbilical.

Amuna amakonda kuphatikiza zolimbitsa thupi ndi magulu akulu akulu monga chifuwa, mapewa, kapena nsana. Sitikulimbikitsidwa kuti mutsegule abs mutatha maphunziro. Pansipa pali njira ziwiri zophunzitsira atolankhani, yoyamba ndi mphamvu zambiri, yachiwiri imagwira ntchito kwambiri, kukulitsa kupirira kwamphamvu. Ngati muphunzitsa abambo anu kawiri pa sabata, yesetsani kuchita masewera olimbitsa thupi, ngati kamodzi, osinthana.

Chifukwa chake, pulogalamu yapa media yolimbitsira masewera olimbitsa thupi ya amuna imatha kuwoneka chonchi.

Ntchito yoyamba

Ntchito yachiwiri

Onerani kanemayo: Banki Mkonde yapangitsa mzibambo wina kuti azimangilire, Nkhani za mMalawi (Mulole 2025).