Barbell amakoka pachibwano

Zochita za Crossfit

8K 2 09/25/2017 (kuunikanso komaliza: 12/02/2018)

Mzere wa barbell kupita pachibwano ndi masewera olimbitsa thupi kuti mukhale ndi mphamvu komanso kulemera mu minofu ya deltoid. Ili m'gulu lakutali, apa sitikhala ndi chidwi ndi kulemera kwake. Ndikofunikira kwambiri kuchita zolimbitsa thupi ndi njira yoyengedwa ndikukwaniritsa kuyenda bwino kwa magazi m'mapewa. Kuphatikizana ndi kusunthika kwa dumbbell pambali, makina osindikizira a benchi ndi kumbuyo kwa delta komwe kumayang'ana pazowonjezera, barbell yokokera pachibwano imakupatsani mapewa anu mphamvu ya 3-D yomwe olimbitsa thupi komanso omanga thupi padziko lonse lapansi amayesetsa. Njira yochitira masewera olimbitsa thupi siyikhala ndi "mbuna" ndipo imafunikira kuisamalira.

Lero tiwona momwe tingachitire zolimbitsa thupi molondola komanso zolakwitsa zomwe zimachitika tikamazichita.

Mitundu yochita masewera olimbitsa thupi

Zonsezi, pali mitundu iwiri yokoka pachibwano - yopapatiza komanso yotakata. Pali kusiyana kwakukulu pakati pawo: mayendedwe amachitika mosiyanasiyana, chifukwa cha ichi, kulimbikitsidwa kwa kusintha kwa katundu.

Kufa kwakukulu

Kusiyanasiyana kwakukulu ndi kusiyana kwakukulu kwambiri. Amagwiritsa ntchito bwino mitolo yapakati ya minofu ya deltoid. Chifukwa chakukhazikika kwa mikono, mayendedwe ake amafanana ndi kusunthika ndi ma dumbbells mmbali - kumtunda, chigongono chili pamwambapa. Nthawi zambiri izi zimachitika mwamatalikidwe osakwanira, osatambasula manja kumapeto kwenikweni. Chifukwa cha izi, minofu ilibe nthawi yopuma ndi "kuzimitsa", kumverera kwa pampu yodula kumabwera mwachangu kwambiri.

Tsekani Row Row

Kukoka kwa barbell kocheperako ndi nkhani yosiyana pang'ono. Apa sizosangalatsa kuti manja athu agwirizane ndi thupi ndipo timawatsogolera patsogolo pang'ono. Chifukwa cha izi, katunduyo amalimbikitsidwa kwambiri kumayendedwe akutsogolo. Komanso poyenda, minofu ya trapezius imatenga gawo lamphamvu, nawo othamanga amafika kumapeto mpaka kumapeto kwenikweni.

M'mitundu yonseyi, ma biceps ndi mikono yam'mbuyo amaphatikizidwanso. Izi zimachitika chifukwa ndizosatheka kugwira cholemetsa cholemera osasunthika mikono yanu. Chifukwa chake, palibe chifukwa chothamangitsira zolemetsa pano, ndikofunikira kwambiri kuti timve momwe gulu la minofu likugwirira ntchito, osati kuti tizingokhutiritsa. Kugwiritsanso ntchito zingwe zamanja kumaloledwa.

Zowonjezera za msana ndi minofu yam'mimba zimakhala zolimbitsa poyenda. Chifukwa cha iwo, timasunga thupi mowongoka.

Njira zolimbitsa thupi

Potengera kuti pali njira ziwiri zochitira masewera olimbitsa thupi, njira ziwiri ziyenera kuganiziridwanso.

Kugwiritsa mwamphamvu kwambiri

Njira yopangira barbell kukoka ndi chibwano ndi iyi ndi iyi:

1. Nyamula barbell pansi kapena poyimitsa. Ikani manja anu wokulirapo pang'ono kuposa mapewa anu. Muyenera kukhala omasuka palimodzi ndi phewa lanu mwachilengedwe. Sungani msana wanu molunjika, kuyang'ana kwanu kulunjika kutsogolo.
2. Ndi khama la minofu yolimba, timayamba kukoka bala. Kuyenda kuyenera kukhala kokoka; sipayenera kukhala zoponyera kapena zopukutira. Timakweza bwino barbell ndikuwongolera, ndikupumira. Pamene barbell ikukwera, imafalitsa zigongono pang'ono mmbali kuti muchepetse ma deltas apakati kwambiri.
3. Bweretsani kapamwamba pamalo ake osapumira. Mulimonsemo musazigwetse pansi, ndizowopsa pamalumikizidwe amapewa. Sitimasiya kutengeka kwa ma deltas ngakhale atatsika.
4. Popanda kuyimilira kumapeto, timabwereza kubwereza.

Kugwiritsa mwamphamvu

Njira yopangira barbell kukoka ndi chibwano mwakachetechete ndi iyi:

1. Nyamula barbell kuchokera poyimitsa kapena pansi. Tengani pang'ono pang'ono kuposa paphewa palimodzi, mofanana ndi makina osindikizira a benchi. Sungani bala pafupi ndi thupi momwe mungathere kuti musapitirire patsogolo.
2. Timayamba kupanga barbell pa mfundo yomweyo. Timayesetsa kugwira ntchito ndi mapewa athu okha. Mukamagwiritsa ntchito cholembera m'thupi lanu, mapewa anu amagwira ntchito kwambiri. Ngati mukulitsa kapamwamba masentimita 5-10 patsogolo panu, katundu yense apita m'manja ndi trapezoid.
3. Mudzadutsa pachimake pakumapindika kwa minofu ya deltoid pafupifupi pakati pa matalikidwe. Osataya kapamwamba ndi manja anu. Ndi bwino kuthetsa mayendedwe ndi khama la trapezium, ndikupanga china chonga barbell shrug. Izi zidzagwira ntchito mapewa ndi minofu ya trapezius nthawi yomweyo, ndikupha mbalame ziwiri ndi mwala umodzi.
4. Mukamalowetsa mpweya, tsitsani bala ndikubwereza mobwerezabwereza osachedwa.

Zolakwitsa zoyambira wamba

Ntchitoyi ndi yovuta kwambiri, siyopanda zovuta zina, popanda zomwe simungathe kupindula nazo.

Mwachitsanzo:

1. Anthu ambiri amatenga dzina la zochitikazo ndendende. Palibe chifukwa chotsegulira bala mpaka pachibwano, palibe chifukwa apa. Izi zimangotsitsa mikono yakutsogolo. Kuti mudziwe mayendedwe anu enieni, chitani izi: Nthawi zambiri kwinakwake mozungulira pachifuwa kapena kolala. Muyenera kufika pamlingo womwewo ndi barbell mukamakoka pachibwano.
2. Kupanda kutentha. Kodi ndikofunikira kukumbutsa kuti cholumikizira paphewa ndiye chinthu choyenda kwambiri, ndipo kuvulaza chidutswa cha keke? Popanda kulumikizana mokwanira komanso kutentha, ntchito yolimba pamapewa posachedwa imabweretsa zovulala. Chomwe chiri chabwino: gwiritsani mphindi 10 kutenthetsa kapena ndikudandaula posasamala kwanu kwa miyezi ingapo?
3. Kulemera kwake ndi kolemera kwambiri. Ndikulemera kwambiri, ndizosatheka kumva kupindika ndi kutambasula kwa minofu ya deltoid pantchitoyi. Ochita masewera olimbitsa thupi ambiri samazengereza kuchita izi ndi malo opanda Olimpiki opanda kanthu. Koma kuchuluka kwa mapewa awo kumalankhula zokha: akuchita zonse molondola.
4. Mfundoyi ikugwirizana kwambiri ndi yapita. Mphamvu yochulukirapo, wothamanga amaika mzere wa barbell pachibwano kumayambiriro kwenikweni kwa kulimbitsa thupi ndipo amagwira ntchito zolemera kwambiri. Ndipo pokhapokha atasamukira ku makina osindikizira, pomwe minofu idadzaza kale ndikutopa. Kumbukirani kuti uku ndikumachita masewera olimbitsa thupi ndipo ndibwino kuti muchite kumapeto kwa kulimbitsa thupi osagwiritsa ntchito ntchito zolemetsa.
5. Malo osayenerera bwino. Chipindacho chiyenera kusungidwa pafupi ndi thupi momwe zingathere kuti chiziyenda pamwamba pa malaya chikakwezedwa. Tanthauzo lake ndi lofanana ndi lakufa. Kankhirani bala patsogolo - simudzatha kuwongolera komanso kusamala, palibe phindu lililonse pantchito yotere.
6. Osapotoza manja anu mutanyamula barbell. Izi zimayika chikhomo kutsogolo kwanu. Izi zimapangitsa kuti zikhale zovuta kuyang'ana kwambiri pantchito ya minofu ya deltoid.
7. Kubera sikuyenera kuchita izi, koma kwa omaliza ochepa chabe. Sizamveka kuti kubwereza konse mukugwedezeka.

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