Kuchita masewera olimbitsa thupi sikugwirizana ndi okwera mapiri, ngakhale dzina lomweli. Idafika ku CrossFit kuchokera ku ma aerobics, ndipo, ngakhale idalumikizana kangapo, sichimayesedwa ngati chofunikira. Makamaka, imagwiritsidwa ntchito ngati:
- kutentha;
- kuchita masewera olimbitsa thupi m'mimba;
- monga aerobic kapena cardio.
Chidziwitso: zikagwiritsa ntchito zowonjezera zowonjezera, zitha kuonedwa kuti ndizofunikira.
Koma ndi njira yolondola yakuphera, itha kudabwitsa ngakhale wothamanga waluso ndi katundu wake. Kodi chinsinsi chokwera pati ndi chiyani, ndipo ndichiyani?
Chosangalatsa: masewerawa adagwiritsidwa ntchito bwino ndi othamanga komanso ovina pa sukulu yamasewera ku Soviet. Makamaka, idagwiritsidwa ntchito ngati burpee yosavuta, ndipo ntchito yayikulu sikunali kukonzekeretsa minofu ndi atolankhani, koma mosiyana. Zochita zolimbitsa thupi kwambiri zimayenera kukulitsa mphamvu kupirira kwa othamanga amtsogolo, ndipo koposa zonse, kulimbitsa mikono ndi lamba wapamwamba wamapewa olimba. Kenako idagwiritsidwa ntchito limodzi ndi ma fitball kuti athandize kulumikizana ndi kuphunzitsa minofu yam'mimba ya oblique. Kungoti ndikubwera kwa crossfit ngati kusintha kwamasewera pomwe "wokwera" adapeza mawonekedwe amakono.
Ndi minofu iti yomwe imagwira ntchito?
Kuchita masewera olimbitsa thupi pamiyala kumagwira ntchito m'magulu ambiri amtundu. Ntchito yake yayikulu ndikusinthasintha kwake popeza ndiyoyenera amuna ndi akazi. Idzakhala chiyambi chabwino kwa anthu onenepa kwambiri, chifukwa imaphatikiza mawonekedwe a polyjoint ndi aerobic. Kuti mumvetse bwino ntchitoyi, onani tebulo ili m'munsiyi.
| Gulu la minofu | Gawo loyenda | Udindo (mawu) |
| Zovuta | Nthawi zonse | Malo amodzi, osintha pang'ono pang'ono chifukwa cha mayendedwe ena |
| Ma deltas akutsogolo | Nthawi zonse | Malo amodzi, osintha pang'ono pang'ono chifukwa cha mayendedwe ena |
| Minofu ya ziwalo | Nthawi zonse | Mu mtundu wakale, katundu wokhazikika basi. Mumachitidwe ndikusintha thupi - kusunthika kwamphamvu |
| Minofu ya khosi | Nthawi zonse | Katundu wotsika pantchito |
| Pansipa pa trapezoid | Nthawi zonse | Malo amodzi, osintha pang'ono pang'ono chifukwa cha mayendedwe ena |
| Minofu ya Rhomboid | Nthawi zonse | Malo amodzi, osintha pang'ono pang'ono chifukwa cha mayendedwe ena |
| Psoas | Nthawi zonse | Mphamvu yamphamvu, ndikusintha pakulimbikitsa kulikonse |
| Minofu yayikulu | Nthawi zonse | Mphamvu yamphamvu, ndikusintha pakulimbikitsa kulikonse |
| Minofu yotsatira yam'mimba | Gawo logwira ntchito | Kutsindika kwamphamvu potembenuzira thupi kumbali |
| Minofu yam'mimba ya Oblique | Gawo logwira ntchito | Kutsindika kwamphamvu. Mitsempha yolimbitsa thupi |
| Biceps a m'chiuno | Mu gawo logwira ntchito | Amathandizira kukoka miyendo kulowetsa thupi. Katunduyu ndi wocheperako, koma wamawu |
| Minofu yolemekezeka | Gawo loyipa | Udindo wowongola miyendo ndikubwerera poyambira. Katunduyu amatengera mtundu wa masewera olimbitsa thupi komanso kuthamanga kwake |
| Minofu ya ng'ombe | Nthawi zonse | Malo amodzi, osintha pang'ono pang'ono chifukwa cha mayendedwe ena |
| Magulu a Carp | Nthawi zonse | Malo amodzi, osintha pang'ono pang'ono chifukwa cha mayendedwe ena |
| Minofu ya m'mimba | Mu gawo logwira ntchito | Landirani katundu wamkulu kwinaku mukukoka miyendo pafupi ndi thupi |
| Ma Quads | Mu gawo loyipa | Kukulitsa kwa mwendo mwachangu, kumatulutsa pang'ono, kumaphunzitsa mitsempha, ndikukuthandizani kuti mutambasule bwino ma quadriceps musananyamuke |
| Minofu yamtima | Muzigawo zoyenda | Katundu wofunikira, womwe umachitika chifukwa cha zolimbitsa thupi zingapo komanso mayendedwe ake |
Monga mukuwonera patebulopo, zochitikazi zimagwiritsa ntchito pafupifupi minofu yonse ya thupi la munthu. Mukamagwiritsa ntchito zingwe zapadera za raba, mutha kuwonjezera kwambiri kutsindika kwa minofu pamimba, kapena pamiyendo yamiyendo. Tsoka ilo, chifukwa cholephera kugawa moyenera katundu wokwera mthupi lonse, wokwerayo adaphatikizidwa pamndandanda wazolimbitsa thupi.
Komabe, polimbitsa thupi musanaphunzitsidwe, ili ndiye yankho labwino kwambiri.
Chidziwitso: Chovala chonyamula katundu chitha kugwiritsidwa ntchito kukulitsa katundu kumtunda kwa lamba wamapewa. Kusiyanitsa kwathunthu ndi kukulitsa katundu kumatheka pokhapokha pogwiritsa ntchito zingwe ndi chovala munthawi yomweyo.
Njira yakupha
Tiyeni titenge gawo ndi sitepe momwe tingachitire zolimbitsa thupi moyenera. Njirayi ikuwoneka yosavuta kwambiri. Komabe, ngati mfundo imodzi siyikupezeka, phindu la omwe akukwera pamasewerawa amachepetsedwa kwambiri.
Ganizirani luso la oyamba kumene komanso othamanga kwambiri.
Kwa oyamba kumene:
- Tengani malo abodza achikale (manja ali phewa, zikhatho zofananira).
- Gwirizanitsani thupi (palibe lopindika kapena arcs).
- Pepani kukoka mwendo umodzi mmwamba.
- Kenako ikani pansi pomwe idayamba
- Bwerezani ntchitoyi ndi mwendo wina.
Kwa oyamba kumene, ndikofunikira kutsatira njira yolondola yopumira pochita masewera olimbitsa thupi, ndikukhala ndi chidaliro koma chokhazikika. Exhale imagwiritsidwa ntchito panthawi yochita masewera olimbitsa thupi. Mukadali munthawi yoyipa, inhale. Mwanjira imeneyi, gwirani ntchito mpaka ma delta alephereke. Awo. pafupifupi masekondi 60-120.
Kwa akatswiri:
Ubwino nthawi zambiri umagwiritsa ntchito kusiyanasiyana kwapamwamba kwambiri. Kaya ndikosiyana ndi thupi lozungulira, kapena mtundu wamiyendo iwiri. Koma ndizotheka kusokoneza njira yosavuta yochitira masewera olimbitsa thupi.
- Tengani chithandizo cha "ziwala" chagona - manja ndi otsika kwambiri kuposa mulingo wamapewa okhala ndi kanjedza kakang'ono.
- Gwirizanitsani nyumbayo.
- Mofulumira, kwezani mwendo umodzi, ndikukhudza bondo la thupi.
- Kenako ikani pansi pomwe idayamba.
- Bwerezani ntchitoyi ndi mwendo wina.
Pachifukwa ichi, chifukwa cha kusintha kwa mphamvu yokoka, pafupifupi katundu wonse amatengedwa ndi minofu yam'mimba, ndipo ma deltaswo amagwira ntchito molimbika, popeza ali pamavuto akulu kwambiri chifukwa chokhazikika.
Njira yokwanira yochitira masewera olimbitsa thupi imatha kuwonedwa mu kanemayo.
Kusiyanasiyana kwakupha
Pali mitundu ingapo yazolimbitsa thupi. Iliyonse ndi mtundu wovuta kwambiri wa "wokwera" wosavuta.
Ndi:
- Kukwera kwamiyendo iwiri - kumakupatsani mwayi wosunthira katunduyo miyendo, komanso zovuta kugwiritsa ntchito minofu yamtima.
- Climber wokhala ndi kutembenuka kwa thupi - katundu wambiri pamankhwala atolankhani komanso pachimake.
- Wokwerayo ndi njira yovuta kwambiri kwa iwo omwe akufunafuna deltas zamphamvu zamtsogolo.
- Kukwera ndi katundu - kumathandizira kutulutsa magulu onse aminyewa mwamphamvu, kuwonjezera, kumathamanga kwambiri, komwe kumathandiza mukamathamanga.
Tiyeni tiwone njira ya aliyense momwe zimavutikira.
Wokwera miyala wamiyendo iwiri
Wokwera miyendo iwiriyu adapangidwa kuti athetse kupsinjika kwa minofu yam'mimba ya oblique. M'malo mwake, minofu ya mwendo imaphunzitsidwanso mphamvu zophulika.
Kodi mungachite bwanji molondola? Chilichonse ndichosavuta (koma izi sizitanthauza kuti zolimbitsa thupi ndizosavuta):
- Onetsetsani kuti mukugona - manja ali pamwamba pamutu, mofanana wina ndi mnzake ndi kugwirana).
- Sungani kupatuka pang'ono mthupi (osapitilira 10 madigiri).
- Mofulumira (mwakulumphira), kokerani miyendo yonse mthupi, ndiyeno pamlingo womwewo mubwezeretseni pamalo awo oyamba.
M'malo mwake, panthawiyi, wothamanga amatsanzira kuyenda kwa chule, ndipo kuthamanga kwambiri ndikugwiritsa ntchito minyewa yamiyendo kumawonjezera kugunda kwa mtima poyerekeza ndi wokwera pafupifupi pafupifupi 25-30%.
Chidziwitso: Mukamagwiritsa ntchito kalembedwe kamtunduwu, tikulimbikitsidwa kuti mugwiritse ntchito poyang'anira kugunda kwa mtima kuti musapitirire kuchuluka kwa mtima komwe kumaloledwa. Popeza pakakhala zochulukirapo, maubwino ochitira izi amachepetsedwa ndi kuchuluka kwa katundu pamtima, womwe, ukamagwira ntchito pamlingo winawake wamtima, umalandira ma microtraumas, omwe amatsogolera ku "masewera a mtima".
Climber ndi kutembenukira kwa thupi
Uku ndi kusiyanasiyana kwina kochita masewera olimbitsa thupi komwe kumachepetsa kwambiri kulemera kwa minofu ya mwendo ndikukulitsa kugwiritsa ntchito pachimake ndi abs, makamaka ma oblique ndi minofu yam'mimba yotsatira.
Kodi mungachite bwanji molondola?
- Tengani chithandizo cha "ziwala" chagona - manja ndi otsika kwambiri kuposa mulingo wamapewa okhala ndi kanjedza kakang'ono.
- Gwirizanitsani nyumbayo.
- Mofulumira, kwezani mwendo umodzi, ndikukhudza bondo la thupi.
- Pakukoka miyendo, tembenuzani thupi molowera.
- Gwiritsani ntchitoyi kwa masekondi 5-10.
- Lonjezerani thupi pamalo ake oyamba ndikubwerera mwendo.
Pankhaniyi, wokwerayo amadziwika kuti akuchita masewera olimbitsa thupi m'mimba.. Chifukwa chake, itha kugwiritsidwa ntchito limodzi ndi ma burpees, kapena ndi mitundu ina ya masewera olimbitsa thupi yomwe imakhudza minofu ya oblique komanso yotsatira.
Pofuna kuthana ndi zolimbitsa thupi, akatswiri, potembenuza thupi, amatambasulira mkono wawo m'mwamba, ndikusiya kulemera kwawo pa mwendo woyamba ndi mkono woyamba. Poterepa, kulimbikitsidwa kowonjezerako kumapangidwa mu malo a othamanga.
Climber pa mikono yopindika
Kusiyanaku ndikofanana ndi masewera olimbitsa thupi kupatula kamphindi kakang'ono chabe. Kukulitsa katundu pa deltas ndi triceps, mikono yoyambirira siyikhala pamalumikizidwe, koma imapindika pang'ono (monga gawo loyamba la ma push-up) ndikukhalabe mpaka pano mpaka kumapeto kwa njirayo. Izi zimawonjezera katundu pakhosi lonse paphewa ndipo zimapangitsa kuti ntchitoyi ikhale yovuta.
Mapulogalamu ophunzitsa
Wokwera pamwambowu ndi masewera olimbitsa thupi oyenera osati oyamba kumene komanso akatswiri. Kusiyanitsa kwakukulu pamaluso kumasintha kukhala chinthu chokwanira kwathunthu chomwe chimagwira pafupifupi minofu yonse mthupi. Nthawi yomweyo, pakalibe zolemera zina, ndizovuta kuti avulala.
| Dzina lovuta | Zolimbitsa thupi | Mitundu | cholinga |
| Aero |
| Wokwera miyendo iwiri | Cardio |
| Zozungulira |
| Kusiyanasiyana kwapadera | Kafukufuku wapadziko lonse wamagulu onse aminyewa |
| Kunyumba |
Chitani mwachangu. | Zoyenera | Olimba mtima |
| Kunyumba pro |
Chitani mozungulira mpaka kulephera kwathunthu mu imodzi mwazochitikazo. | Ndikutembenuka kwa thupi | Olimba mtima |
| Base holo |
| Mtundu uliwonse | Kugwiritsa ntchito magulu onse aminyewa |
Zofunika: kumbukirani kuti zovuta zonse zabisika pansi pa dzina limodzi. Chifukwa chake, mukamapanga pulogalamu yanu, yang'anani mosamala gawo la "view" kuti musapeze zovuta zosafunikira.
Malangizo
Kukwera miyala ndi imodzi mwazochita zoyambira mu dongosolo la CrossFit. Chifukwa chimatsatira mfundo zake zonse:
- Kugwiritsa ntchito magulu akulu a minofu;
- luso logwira ntchito mwachangu kwambiri pakukula kwa katundu;
- kuthekera kwa zovuta;
- chiopsezo chochepa chovulala.
Malingaliro osiyanasiyana atha kupangidwa pokhudzana ndi maubwino olimbitsa thupi kwa omwe akukwera. Makamaka, palokha, ndi yopanda ntchito ndipo imafunikira kutopa koyambirira kwamagulu amisili ndimachitidwe ena oyambira. Masewerowa ndi othandiza makamaka pambuyo pa "mpando wachiroma" wokhala ndi dumbbell kumbuyo kwa mutu. Pachifukwa ichi, minofu ya pachimake ndi rectus abdominis minofu imatsika kwathunthu kunja kwa masewera olimbitsa thupi, ndipo katunduyo amagwera paminyewa ya oblique.
Ngati pazifukwa zina munthu alibe mwayi wopita kumalo olimbitsira thupi kuti achite CrossFit, tikulimbikitsidwa kuti tigule zovala ndi ma harnesses.
Poterepa, mothandizidwa ndi wokwera, mutha kulimbitsa thupi lonse, ndipo katunduyo angafanane ndi kumanga thupi kwathunthu pamalo ochitira masewera olimbitsa thupi. Ma harnesses amapereka ntchito yowonjezerapo pamisempha ya abs ndi miyendo, pomwe chovala chovalacho chidzagawana kulemera kwake mofananira, kukulitsa katundu pakhosi lapa phewa.
Wokwera ma harnesses samangokupatsani mwayi wopopera miyendo yanu kwambiri, komanso amathandizanso pazachilendo - makamaka, uku ndikuwonjezeka kwakuthamanga kwothamanga.
