Zochita za Sledgehammer

CrossFit ndiyodziwika bwino kuti podziwa masewerawa, mutha kugwiritsa ntchito zida zilizonse zosasinthika, nthawi zambiri ngakhale masewera. Mwina mu CrossFit mokha mutha kuwona momwe othamanga amachita masewera olimbitsa thupi modabwitsa ndi sledgehammer ndi tayala.

Poyamba, masewerawa anali gawo lokakamiza pakuphunzitsa akatswiri omenyera nkhondo, popeza anali ndi mphamvu zopirira komanso mphamvu ya nkhonya. Komabe, patapita nthawi, adakhazikika ku CrossFit, monga othamanga onse adakondera.

Kuti muphunzitse mwachilendo chonchi, mukufunika zipolopolo ziwiri: chopondera ndi tayala lolemera. Ngakhale zili ndi zida zotere, machitidwe oterewa amatheketsa kukulitsa mikhalidwe yambiri yothandiza yomwe ingakuthandizeni kwambiri. Zomwe - werengani m'nkhani yathu lero.

Ubwino wophunzitsidwa ndi sledgehammer

Mwa kugunda tayala ndi sledgehammer, mumakhala ndi mphamvu zoyeserera, kulumikizana komanso kuphulika. Palinso katundu wovuta pafupifupi m'magulu onse akulu amthupi, chifukwa minofu yanu imakula pang'onopang'ono.

Kugwiritsa ntchito ma calorie kumenya matayala ndikumtunda. Ndiwowirikiza kangapo kuposa momwe amagwiritsidwira ntchito pochita zochitika zakale zam'magazi, monga kuthamanga kapena njinga yolimbitsa thupi, zomwe zimapangitsa kuti mafuta aziwotcha kwambiri, kuchepa thupi komanso kupumula kwabwino.

Pambuyo pa masabata angapo akuphunzitsidwa pafupipafupi ndi sledgehammer, mudzawona kuti mphamvu ya nkhonya yawonjezeka kwambiri, ndipo chilichonse chomwe aponyera pamalowo ndichachangu komanso chothamanga kwambiri. Izi ndichifukwa cha ntchito yolumikizidwa bwino ya minofu ya kumbuyo, mikono, mapewa ndi miyendo, komwe kumapangidwa maluso omenyera.

Sitiroko ya Turo imatha kuchitidwa ndi nyundo kapena nyundo yolemetsa. Zachidziwikire, pazochitika zonsezi, muyenera kugunda tayalalo ndi mbali yayitali kwambiri kuti pasakhale kuyambiranso kwamphamvu kosalamulirika.

Ndi minofu iti yomwe imagwira ntchito?

Ntchito yayikulu imachitidwa ndi "kukwapula" kwa minofu:

• latissimus dorsi;
• mapewa;
• zotulutsa msana.

Ndi minofu imeneyi yomwe imayambitsa nkhonya mwamphamvu komanso mwachangu. Ma biceps ndi mikono yakutsogolo imagwira ntchito pang'ono. Minofu ya gluteal ndi mwana wa ng'ombe imakhala yolimbitsa.

Njira yakupha

Ngakhale kuti, pakuwona koyamba, zochitikazo zikuwoneka kuti ndizoyambira, pali malamulo angapo okhudzana ndi njira yochitira masewera olimbitsa thupi ndi sledgehammer yomwe muyenera kumvera.

1. Gwirani kumapeto kwa sledgehammer ndikuyimira pafupifupi theka la mita kuchokera pa tayala. Gwirani chogwirira mwamphamvu kuti chisatuluke m'manja mwanu. Sungani mapazi anu kufanana, bwererani molunjika. Udindo wanu uyenera kukhazikika.
2. Pangani kusinthana kwakukulu ndi chikwapu mozungulira mozungulira phewa lanu lamanja. Poterepa, chikhatho chakumanzere chili pafupi kumapeto kwa nyundo. Pambuyo pakubwereza kulikonse, muyenera kusintha mawonekedwe amanja. Palibe chovuta pankhaniyi, pambuyo panjira yoyamba yabwinobwino zidzachitika zokha. Gawo ili la gululi liyenera kuchitidwa mwakhama kwambiri, simuyenera kuyika ndalama zambiri pokweza sledgehammer, apo ayi mungatope msanga.
3. Muyenera kusambira osati ndi manja anu okha, komanso ndi thupi lanu lonse, chimbalangondo chiyenera kukwera mwachangu momwe zingathere.
4. Nyundo ikamayang'ana pansi, padzakhala malo okufa ochepa. Pakadali pano, muyenera kusiya kugwedezeka ndikumasula mikono ndi mapewa anu. Ndikofunika kutsitsa sledgehammer pansi mwachangu kuti nkhonya zikhale zamphamvu. Kuti tichite izi, timadalira kwambiri ndikudzithandiza ndi minofu yathu. Koposa zonse, imafanana ndi kudula mitengo. Mphutsi iyenera kuchitika pakutha.
5. Mukangogunda tayala, yambani kugunditsa msana wanu, apo ayi chopopera chitha kuuluka molunjika pamphumi panu. Mtunda wokwera pamwamba pa sledgehammer uyenera kuyenda ndi inertia. Ntchito yanu ndikutenga nthawi yomwe ikupezeka pafupifupi pamlingo wa lamba, ndikusintha mbali ya swing. Sanjani mbali zakumanja ndi kumanzere kwa rep.

Iyi si njira yokhayo yomalizira ntchitoyi. Kutengera ndi zolinga, njira yochitira masewera olimbitsa thupi ingasinthidwe. Mwachitsanzo, kuti ziwonjezere magwiridwe antchito a masewera olimbitsa thupi, ankhonya amasinthanso malingaliro awo mobwerezabwereza, ndikuyika phazi lawo lamanja kapena lamanzere patsogolo. Njirayi imayika kupanikizika kwambiri paminyewa yamiyendo, chifukwa amathandizidwa nayo yonse.

Muthanso kugunda tayala posunthira kumbuyo kwa mutu wanu. Chifukwa chake nkhonya sizikhala zamphamvu zochepa, koma kwa othamanga osaphunzitsidwa, nsana wam'mbuyo umatopa ndi izi.

Mutha kunyanyala pogwiritsa ntchito sledgehammer ndi dzanja limodzi ndikugwiritsa ntchito inayo kuti mukhale olimba.

Malangizo olimbitsa thupi

Kuti mupindule kwambiri ndi masewera anu a CrossFit kapena MMA ndi sledgehammer ndi tayala, tikulimbikitsidwa kutsatira malangizo awa:

1. Chitani matupi awiri kapena anayi a nyundo pa tayala limodzi. Nthawi yolemetsa ndiyofunika apa. Mphindi ziwiri kapena ziwiri ndi theka zakugwira ntchito mwakhama ndiye chisonyezo chomwe muyenera kuyesetsa. Munthawi imeneyi, wothamanga wophunzitsidwa bwino amakhala ndi nthawi yopanga zigawenga zosachepera zana.
2. Penyani kugunda kwanu. Zochita izi ndizabwino kutulutsa psyche ndikuchepetsa kupsinjika. Ndi chithandizo chake, mutha kutaya mosavuta zosafunikira pamutu panu, koma nthawi zina zimakhala zovuta kusiya. Ngati, mutayandikira, mumayamba kumenyera m'makachisi anu kapena kumbuyo kwa mutu wanu, izi sizachilendo. Poterepa, mphamvuyo iyenera kuchepetsedwa pang'ono.
3. Osazungulira kumbuyo kwanu pakukhudzidwa. Ngakhale kulemera kwa sledgehammer nthawi zambiri kumakhala pafupifupi 10 kg, chiopsezo chovulala msana ndichokwera kwambiri chifukwa cha kuphedwa kumene.
4. Onetsetsani kuti muzimva kutentha musanachite ntchitoyi. Imachitika modzidzimutsa, zomwe zikutanthauza kuti chiopsezo chowonongeka chilipo. Zokoka zingapo pazenera yopingasa, ma push, ma hyperextensions, ma gym olimbitsa thupi komanso cardio yaying'ono ndizomwe mukufuna.
5. Onetsetsani kupuma kwanu. Kuphulika kuyenera kuchitika pakuthothoka, kusambira ndi sledgehammer - pakupuma. Osati njira ina mozungulira. Mukasochera ndi kupuma kumeneku, ndibwino kuti mupume pang'ono ndikuyambiranso. Kupuma kosayenera kumadzetsa mpweya wocheperako womwe umalowa mthupi, minofu imachedwa kutopa, ndipo kuthamanga kwa magazi kumakwera.
6. Kuti mumve bwino za ntchitoyi, tikulimbikitsidwa kuti tichite katatu pamlungu. Iyi ndi njira yabwino kwambiri yamaphunziro ataphunzitsidwa mwamphamvu. Kutumphuka kwa mphindi 10 pamatayala opumira pang'ono kumalowetsa mphindi 40 zoyenda poyenda pamtunda.

Kodi ndimachitidwe ati omwe mungasinthire ndi sledgehammer?

Kuchita masewera olimbitsa thupi monga kugunda tayala ndi sledgehammer kumasinthidwa bwino ndi omwe ali ndi ntchito zofananira, ndiye kuti, zimapangitsa kuti minofu ya torso ikhale yolimba komanso yopirira. Zothandiza pakusinthana kwa zingwe zopingasa, kukankhira pamaoko, kukwera chingwe, ma chin-ups, ma burpees, oponya ma barbell, ndi zina zambiri.

Ngati cholinga chanu ndi kupirira kopanda umunthu, kwezani bala pamwamba. Phatikizani kumenya tayalalo ndi chingwe chodumpha kawiri, kupalasa pamakina, ndi mphamvu ikutuluka pamphete.

Chosankha chamasewera amisili enieni - mukangomaliza kumenya tayala ndi sledgehammer, pitani ku tayala. Ndibwino kuti muchite izi panja kuti musakakamizike ndi makoma a malo ochitira masewera olimbitsa thupi.

Inde, tayalalo liyenera kukhala losangalatsa. Tayala lopumira pagalimoto yonyamula anthu yomwe ili pa khonde siligwira ntchito pano.

Mutha kupeza mosavuta zida zomwe mukufunikira pantchito yama tayala. Maphunziro, tayala lakale la KamAZ kapena BelAZ lingakhale labwino.

Maofesi a Crossfit ochita masewera olimbitsa thupi

Tikukuwonetsani maofesi angapo owoloka omwe amakhala ndi nkhonya ndi sledgehammer pa tayala.

Chidziwitso: zovuta zikuwonetsa kuchuluka kwa zikwapu zomwe ziyenera kuchitidwa ndi manja onse. Tikukukumbutsani kuti kalembedwe ka ntchito ndikusintha kwa manja ndikabwerezabwereza.

Onerani kanemayo: Sledge Hammer S01E04 They Shoot Hammers Dont They? (November 2024).