Zochita za CrossFit Turo: Maubwino ndi Njira * Crossfit

Posakhalitsa, zolimbitsa thupi ndi zida zachikhalidwe zidzafika ngakhale kwa omvera kwambiri "masewera" azitsulo. Kumbali imodzi, mzimu umapempha ntchito yolimba yamphamvu, mbali inayo, sindikufuna kupita kumalo ochitira masewera olimbitsa thupi mwanjira ina. Ndi mphindi yayitali kwambiri m'moyo kuti masewera olimbitsa thupi okhala ndi zida zosasinthika amathandizira. Munkhaniyi, tiwona zolimbitsa thupi matayala - ndizotchuka kwambiri ku CrossFit.

Chofunika cha masewera olimbitsa thupi

Pogwira ntchito yamtunduwu, timafunikira tayala kuchokera mgalimoto, monga BELAZ, MAZ, ndi zina zambiri. Thalakitala ndiyabwino. Ndipo kotero, apa tabweretsa "chiwerengerochi" kuchokera koyenera kwapafupi kwa matayala - tsopano tichite chiyani nacho? Pali mayendedwe angapo momwe titha kugwiritsira ntchito tayala kukulitsa mphamvu zamphamvu za minofu yathu:

kuwomba ndi sledgehammer pa tayala (kumafuna kugula kwina kwa sledgehammer, wolemera 4-8 makilogalamu);
kulumpha pachingwe cha matayala, ndikutenga nawo gawo kwakukulu kwa bondo. Mwachidule, mumachita kudumpha kofanana ndendende ndi chingwe - pokhapokha popanda chingwe ndikuimirira pamzere wa tayalalo. Katundu pachakudya azikhala mosiyana, koma koposa pansipa;
matayala kutembenuka. Izi ndi masewera olimbitsa thupi omwe amafanana ndi kutha, kugwedeza bondo ndikusindikiza nthawi yomweyo. Apa, kupatula tayala palokha, palibe zida zina zofunika. Komabe, mufunika malo okwanira okwanira, kutengera kukula kwamatayala omwe mukugwiritsa ntchito; kuyenda uku ndi tayala nthawi zambiri kumagwiritsidwa ntchito pama crossfit complexes;
kudumpha pa tayala. Mwambiri, sikofunikira kugwiritsa ntchito tayala pantchitoyi; mutha kulumpha pachilichonse. Koma ngati mungaganize zokapanga dera, mwachidziwikire, muyenera kugwiritsa ntchito nthawi yaying'ono kusuntha pakati pa zipolopolozo - kuchita zovuta ndi tayala, ndizomveka kulumpha;
Kuyenda kwa mlimi ndi tayala. Momwemo, zidzafunika "kukhala wamasiku ano" pa tayalalo, kupangira mabowo anayi mchingwe, kulumikizana ndi zingwe (makamaka nsalu) kudzera mwa iwo. Popanda izi, ndizothekanso kuchita "kuyenda", koma muyenera kuligwira tayala ndi chigwiritsire kumbuyo, zomwe zitha kukhala zopweteka kwambiri paphewa ndi m'zigongono. Njirayi imatheka pokhapokha mutagwiritsa ntchito matayala ocheperako ndipo tikulimbikitsidwa kuti tichite ndi magolovesi kuteteza zala;
pezani kumapeto kumapeto kwa tayala. Tayala lolemera kwambiri ndi m'mimba mwake lidzafunika. Kuphatikiza apo, mfundo iliyonse yothandizira, kotero kuti gawo lina la tayala lomwe likukwezedwa silimasuntha;
kubwerera pakufunika kosintha tayala ndi malamba amkati. Ngati vutoli lakwaniritsidwa, komanso ngati kukula kwa dzenje lamkati ndikwanira, mothandizidwa ndi tayalalo, mutha kuyambiranso zina ziwiri - kukoka kwa tayala kupita ku lamba ndi kufera "mchitsime", pogwiritsa ntchito tayala lomwelo.

Ngati muli ndi zaka zosapitilira 2-3 zophunzitsidwa mwamphamvu kumbuyo kwanu (kapena zosakwana 4-5 osati zowopsa), chitani bwino pazitsulo zopingasa ndi mipiringidzo yofananira, kuwonjezera pa kuchuluka kwa masewera olimbitsa thupi. Malangizowa akuchitika chifukwa choti mukamachita masewera olimbitsa thupi ndi zolemetsa zosasangalatsa, zomwe zimaphatikizapo tayala, muyenera kukhala ndikumverera bwino kwamphamvu, mutha kugawa katundu kuchokera kumagulu ang'onoang'ono mpaka akulu, ndikukhala ndi luso lokhazikika pochita masewera olimbitsa thupi ndi ziphuphu. Kupanda kutero, chiopsezo chovulala chimakulirakulira.

Ndi minofu iti yomwe ikuphunzitsidwa?

Monga, mwina, zinali zotheka kumvetsetsa kuchokera m'gawo lapitalo, minofu yayikulu imatha kuphunzitsidwa ndi tayala - kumbuyo, miyendo, lamba wapamwamba wamapewa.

Ndikukula kwa lamba wam'mapewa wapamwamba womwe ndi gawo la makina osindikizira matayala (komanso kupindika kwa matayala). Ndi mtundu uwu wa ntchito, simugwiritsa ntchito minofu yakutali: ma pectorals, deltas, triceps ndi biceps am'mapewa amagwira ntchito mofananamo komanso kutopa pafupifupi chimodzimodzi. Mwa njira, nayi masewera olimbitsa thupi kuphatikiza ndi tayala - imaphunzitsa thupi lanu kuti lizigwira ntchito bwino, imathandizira kulumikizana kwamagulu ndipo, motero, imakulitsa mphamvu yanu mwa kukonza magwiridwe antchito am'magazi.

Mitundu ya masewera olimbitsa thupi ndi maluso pakukwaniritsa kwawo

Nthawi zonse, zolimbitsa thupi ndi tayala zitha kugawidwa m'magulu awiri akulu: zina zimafunikira zida zowonjezera, kapena "kusintha kwamatayala" kwina, ena satero. Tiyeni tiyambe ndi gulu loyamba.

Turo ndi sledge masewera olimbitsa thupi

Awa ndi machitidwe odziwika kwambiri mgululi.

Sledgehammer amaphulika pa tayala kuchokera pachakumanja chakumanzere. Malo oyambira: atayima mbali yakumanzere, dzanja lamanja lili pachikho cha sledgehammer pang'ono pang'ono kuposa lamanzere ndipo ndiye akutsogolera. Popanda kusintha momwe miyendo iliri, timabweretsa chopondera, ndikupititsanso thupi kumanja. Pogwira ntchito yolimbitsa thupi timapotoza thupi, chifukwa cha kulumikizana kwamphamvu kwa minofu ya m'chifuwa ndi m'mimba. Manja amangogwira ntchito yolumikizana pakati pa thupi ndi mutu wa chida. Timapweteka kwambiri pamzere wamatayala. Mutha kugunda mosabisa, mutha - munjira yanthawi zonse. Mukamenyetsa pansi, chingwe chimatha pang'onopang'ono.
Sledgehammer amaphulika pa tayala kuchokera pachakumanja chakumanja. Njirayi ndi yofanana ndi yomwe tafotokozayi, yomwe yasinthidwa kuti ikhale yapadera poyambirira.
Sledgehammer amaphulika pa tayara kuchokera kumtunda wakutsogolo. Apa pomwe poyambira ndiwosiyana: kuyimirira, mapazi kupingasa m'lifupi. Mawondo amapindika pang'ono. Dzanja lotsogola limasintha pakamenyedwa kamodzi. Kupanda kutero, maluso ake ndi ofanana ndi omwe afotokozedwa mu A.
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Gwiritsani ntchito tayala ndi nyundo, mutagwira nyundoyo ndi dzanja limodzi. Poterepa, malo oyambira amasiyana (onani pamwambapa). Chikwama cha sledgehammer chimangokhala ndi dzanja lotsogola. Nthawi yomweyo, imakhala yotsika kwambiri pamsana. Kuthamanga, pamenepa, kumakhala matalikidwe owonjezera. Dzanja losagwira ntchito lakhazikika momasuka mthupi.

Kuyenda kwa mlimi

Taima m dzenje la tayala. Mapazi m'lifupi mwake mosiyana. Timabweretsa masamba amapewa, timachepetsa mapewa. M'munsi kumbuyo kwake kuli arched ndikukhazikika pamalo amenewa. Chifukwa chopindika pamalumikizidwe a bondo ndi mchiuno, timatsitsa manja athu pazogwirizira zomwe tayala. Timazigwira mwamphamvu, kuwongola pamene tikutulutsa mpweya, osagwedeza mawondo mpaka kumapeto - timakhala ndi mawonekedwe osavuta kuti tipewe kupanikizika kwambiri kwa msana ndi ziuno. Kusunga mawonekedwe a thupi, timadutsa mtunda woperekedwa munthawi yaying'ono - mwendo woyendetsa mwendo suyikidwa kupitirira chala chakumiyendo chothandizira.

Kutha

Mwambiri, maluso a masewera olimbitsa thupi amafanana ndi masewera olimbitsa thupi. Kusiyanako kuli pagulu la manja. Apa iwo ali pambali ya thupi. Ntchitoyi ikufanana ndi poyambira momwe mlimi akuyendera. Kusiyana kokha ndikuti mutakweza tayala, simufunika kuti mupite nalo, koma mubwezeretseni pamalo ake oyamba. Ndipo pitani ku kubwereza kwatsopano.

Njira ina yakufa ndi nthawi yomwe matayala amaikidwa pa bar kuchokera pa bar m'malo mwa zikondamoyo. Kuphatikiza apo, amagwiritsa ntchito zida zotere mofananira ndi barbell wamba.

Turo amakoka lamba

Ndibwino kuti muyike malo okwera mu tayala, monga bollard yolumpha. Tikuyima pamutuwu. Timakhotetsa miyendo momwe tingathere pamafundo a bondo ndi mchiuno, kumbuyo kwenikweni kumakhala kovuta. Timagwira ndi manja athu. Onetsani mawondo a bondo ndi mchiuno. Kusunga ngodya yaying'ono m'mawondo, weramirani kuti mufanane ndi pansi. Manja akutambasulidwa kwathunthu, kumbuyo kuli kozungulira. Ndi kuyesayesa kwamphamvu timabweretsa masamba amapewa palimodzi, kubweretsa zolumikizira paphewa, kukoka zigongono kumbuyo. Timafinya minofu yakumbuyo. Timatsitsa projekitiyo pamalo oyambira. Matayala ndi chida chovuta kwambiri.

Kuchita nawo zakufa kumapangitsa kuti minofu yanu yolimba igwire ntchito mwanjira yatsopano.

Mankhwala ogwiritsira ntchito tayala

Njira ya shrug ikufanana ndendende ndi njira ya shrug ndi zolemera zina zilizonse. Ndizomveka kugwiritsa ntchito tayala molumikizana ndi tayala kupita ku lamba, kufa, kapena kuyenda kwa mlimi.

Kokani tayala kulowera chakumbuyo kwanu

Kuti muchite izi, chingwe chokulirapo (pafupifupi 10-20 m) chimayenera kumangirizidwa ku chimodzi chogwirizira. Ngati mulibe chogwirira, mutha kugwiritsa ntchito ndowe. Timaimirira kumapeto kwa chingwechi, pamene chikutambasulidwa, ndipo tayala limachotsedwa patali lofanana ndi kutalika kwa chingwecho. Timakokera chingweyo kwa ife, ndikusintha dzanja lotsogola.

Kusiyananso kwina ndikukoka tayala kumbuyo kwanu. Kuti tichite izi, tembenuzirani kumbuyo pagudumu ndikuyenda, mutagwira chingwe chomwe chaponyedwa paphewa pathu mpaka chikakokedwa zolimba. Pambuyo pake, pang'onopang'ono, pitani patsogolo ndikukoka tayara lomangiralo kumbuyo kwathu. Timayesetsa kupewa kugwedezeka.

Kulumpha pa tayala

Malo oyambira akhoza kukhala mbali yakumanzere, kumanja, kapena kutsogolo. Kumangika mwamtendere polumikizira mwendo, kukhala ndi ngodya yaying'ono, timadumpha pang'ono. Tikafika, chingwecho chimatenga mphatsoyo ndi phazi. Zotsatira zolimbitsa thupi ndizofanana ndi kulumpha chingwe, koma zopindulitsa kwambiri potengera thanzi la malo olumikizira mafupa. Ndipo katundu wa pamiyendo ya mwendo amakhala wofunikira kwambiri, popeza kuti kulumpha kulikonse kumafunika kukankhira kutali, nthawi iliyonse kuthana ndi kulimbana ndi chingwe chankhanza.

Kudumphira pa tayala

Malo oyambira: kuyimirira moyang'anizana ndi tayala, kupingasa kumapazi m'lifupi. Timakhotetsa miyendo pa mawondo ndi mafupa a bondo, timabweretsa chiuno mofanana ndi pansi. Ndi khama lakuthwa, timawongola miyendo yathu, nthawi yomweyo ndikukankha pansi ndi miyendo yonse iwiri. Titakankha pansi, nthawi yomweyo timakweza mawondo athu, ndikutera ndi mapazi athu m'mphepete mwa tayalalo. Palinso zosankha zingapo popitiliza kuchita zolimbitsa thupi:

wongoka, taya tayala, pita kubwereza kotsatira;
kubwereza kusuntha koyamba, kudumpha chammbuyo, kutera pamapazi athu, kupita kubwereza kwina;
timalumpha mu dzenje la tayala, mu kayendedwe kofanana ndi kamene kanatchulidwa koyambirira kwa ndimeyi, timadumphira kumapeto kwa tayalalo, ndikudzikankhanso kuchokera pamenepo ndi mapazi athu, timagwera pansi. Timatembenuka kuti tiyang'ane tayala, ndikupita kudumpha lotsatirali.

Kukonzekera kwa matayala

Malo oyambira: kuyimirira moyang'anizana ndi tayala. Timakhotetsa miyendo pa mawondo ndi ziuno. Timayika zala zathu m'mphepete mwa tayalalo. Timagona pachifuwa m'mphepete mwa tayala, kuwongola miyendo yathu m'maondo. Tayala likafika pamlingo wapa lamba, timalowetsa bondo pansi pamphepete mwa tayala, ndikukweza. Nthawi yomweyo timatenga m'mphepete mwa tayala pachifuwa, ndikuyika manja athu pansi pake. Timakankhira m'mphepete mwa tayala kutichotsa, osagwetsa chigongono, mawondo ndi ziuno kuti tayala lizidutsika lokha ndikugwa. Timatenga masitepe angapo kupita kutayala. Tiyeni tipitilire kubwereza kwatsopano.

Makina osindikizira a Turo

Matayala agona pansi, m'mphepete mwake ndikutsalira ndi chithandiziro chokhazikika. Pogwiritsa ntchito njira yofotokozedwera "kutembenuza matayala", timabweretsa m'mphepete mwa tayala pachifuwa. Kuphatikiza apo, ndi kuyesayesa kwamphamvu, timagunditsa chigongono ndi zilumikizano zamapewa, kuchotsa m'mphepete mwa tayala pamutu. Timabwezeretsa bwino m'mphepete mwa tayala pamalo pomwe lidali. Tiyeni tipitenso kubwereza kwina.

Malangizo Olimbitsa Thupi

Kuchita masewera olimbitsa thupi ndi tayala kumatha kusinthana wina ndi mzake kapena kusungunuka ndi zolimbitsa thupi zilizonse zolemera nokha kapena kugwiritsa ntchito zida zina zamasewera. Izi zimadalira malingaliro anu, kukonzekera (sikuyenera kutsika kuposa "okonzeka" - onani pamwambapa) ndi kupezeka kwa zida zowonjezera. Lamulo lalikulu popanga zovuta zilizonse, kuphatikiza zovuta ndi zolimbitsa thupi ndi tayala, ndikukhazikitsa minofu yonse ya thupi moyenera panthawi yophunzira.

Musaiwale zazodzitetezera, makamaka ngati mugwiritsa ntchito gudumu lalikulu kwambiri komanso kulemera, chifukwa ndikokwanira kuti livulazidwe mosavuta.