The Bent Over Row ndimasewera olimbitsa thupi kuti muthane ndi minofu yanu yam'mbuyo. Fans ya crossfit, kulimbitsa thupi komanso kumanga thupi nthawi zambiri amagwiritsa ntchito m'malo mwa barbell kapena dumbbell mu chizoloŵezi, ndipo pali zifukwa zake: katundu wa axial pamsana umachepa, ndipo kumakhala kosavuta kuyang'ana kwambiri pantchito yaminyewa yam'mbuyo kwambiri.
Kutengera mawonekedwe amthupi, mutha kukoka projectileyo kupita pachifuwa kapena ku lamba. Katundu wa izi amasinthanso. Itha kutsindika kumtunda kwakumbuyo komanso kumunsi kwapansi. Ndiyeneranso kudziwa kuti, choyambirira, ntchitoyi, monga mizere ina yopingasa, imakula makulidwe akumbuyo, osati m'lifupi mwake. Kuti msana wanu ukhale wokulirapo, muyenera kusamala kwambiri pochita mizere yowongoka, monga zokoka ndi mizere yolimba yakumtunda.
Munkhaniyi, tikuwonetsani momwe mungapangire cholowa cha T-bar chomwenso chimapindulira.
Ubwino wochita masewera olimbitsa thupi
Ubwino waukulu wa T-bar kapena mzere wopendekera ndikuti msana wanu umalimba. Ndiwo maziko amasewera aliwonse olimba. Popanda cholimba chakumbuyo, sipadzakhala ma squats olemera, makina osindikizira a benchi ndi ma deadlift, ndi mayendedwe ena oyambira. Kumbuyo kumakhala kokha kulimba, komanso kukulira. Chidziwitso kwa amuna: malinga ndi ziwerengero, amayi ambiri choyambirira amadziwa bwino minyewa yam'mbuyo, kwa iwo imakhala ngati chizindikiro cha kukopa.
Zimathandizanso kutulutsa minofu yambiri yolimbitsa thupi. Malowa okhazikika sakhazikika kwathunthu, ndipo tiyenera kugwiritsira ntchito magulu onse a minofu kuti tikhale olimba. Sizingatheke "kuwalumikiza" ndi zochitika zina.
Chogwiritsira pama T-bar ambiri chimapangidwa m'njira yoti mutha kugwiritsa ntchito kulumikizana kulikonse: kutambalala, kupapatiza, sing'anga, molunjika, kusinthasintha, kufanana ...
Izi zimakupatsani mwayi wogwiritsa ntchito ulusi wosiyanasiyana wa minofu ndi madera osiyanasiyana kumbuyo kwanu ndi masewera olimbitsa thupi amodzi. Ndikokwanira kungosintha mawonekedwe amanja m'njira iliyonse.
Contraindications kukhazikitsa
Zochita izi sizikhala ndi katundu wa axial pamsana, chifukwa chake, pamaso pa hernias, protrusions kapena kusintha kwa kusintha kwa msana, ndizoletsedwa kutero. Njira ina imadziwonetsera yokha: Mzere wa T-bar ndikugogomezera pa benchi. Pochita izi, kutsitsa axial kumachepetsedwa. Kuphatikiza apo, kuyenda pamatalikidwe omwe simukupatsa kumakupatsani mwayi wogwiritsa ntchito kubera, chifukwa chake, simungalemetse zotumphukira za msana.
Ngati malo anu ochitira masewera olimbitsa thupi alibe makina oterewa, gwiritsani ntchito benchi yokhazikika, khazikitsani madigiri 30-45 ndikupanga barbell kapena dumbbell mzere pamenepo. Msonkhanowo udzakhala wokhazikika kwathunthu, ndipo latissimus dorsi idzagwira ntchito mosiyana kwambiri. Njira ina ndikuchita mzere wopingasa mu bar kapena makina ojambulira okhala ndi zolemera zochepa. Katundu wotereyu amakhala wokwanira kuti msana ukhale wokulirapo komanso wamphamvu.
Ndi minofu iti yomwe imagwira ntchito?
Katundu wolimba amagwera pamatumba, ang'ono ndi akulu ozungulira ndi minofu ya kumbuyo.
Minofu ya trapezius, ma deltas apambuyo ndi ma triceps amagwira ntchito pang'ono. Zowonjezera za msana, zotumphukira, zotumphukira ndi quadriceps zimakhala zolimbitsa.
Njira za T-bar zakufa
Mu ndodo zopingasa, zotsatira zake zimadalira kwathunthu njira yolondola. Ochita masewera ambiri osadziwa zambiri, omwe ali ndi chidwi chochulukirapo kuposa kumvetsetsa momwe amaphunzitsira, amayamba kugwira ntchito mopupuluma pogwiritsa ntchito zolemetsa zazikuluzo, koma izi sizimabweretsa zotsatira. Izi nthawi zambiri zimabweretsa kuvulala. Chifukwa chake, choyambirira, muyenera kukhazikitsa njira yolondola yochitira masewera olimbitsa thupi. Kuti muchite izi, werengani gawo ili mosamala kapena funsani wophunzitsa woyenerera.
Kutsimikiza kwa katundu
Choyamba muyenera kusankha gawo lakumbuyo komwe muphunzitse. Pofuna kutsindika katundu kumtunda kwakung'ono (yaying'ono ndi yayikulu yozungulira, minofu ya rhomboid ndi ma delta am'mbuyo), muyenera kukoka T-bar pachifuwa. T-bar yokoka ku lamba iyenera kuchitidwa kuti ipanikize kwambiri ma lats apansi. Momwemonso, malingaliro anu asintha. Ngati mukufuna kukoka lamba, muyenera kuyimirira pafupi ndi bala ngati kuli kotheka, ngati pachifuwa - pang'ono pang'ono.
Mfundo yotsatira yofunika ndikugwira. Kukula kwake ndikogwira, kulimba kwa minofu yaying'ono ndi yaying'ono imagwira ntchito. Kugwira mopapatiza komanso kofananira kumalumikiza minofu yanu ya latissimus kwambiri. Kusinthaku kudzapangitsa kukakamira kwambiri m'munsi, koma ma biceps nawonso amatenga nawo mbali kwambiri. Kuti mugwire ntchito kokha ndi msana wanu, popanda kulumikiza magulu ena owonjezera minofu, gwiritsani ntchito zingwe zamanja. Mulimonse momwe zingakhalire, manja anu amalowetsedwa mukamagwira T-bar. Izi zimapangitsa kuti pakhale zovuta kwambiri m'manja mwanu ndi ma biceps, ndikuwonjezera nthawi yomweyo mwayi wotambasula minofu.
Udindo woyambirira
Tengani malo oyenera poyambira. Kutsetsereka kwa ndodo zopingasa ndikofunikira; zazing'ono momwe zimakhalira, pomwe katunduyo amasunthira kumunsi. Ngati ngodyayo ili pafupi kumanja, ndiye kuti kumbuyo konse kudzaphatikizidwa mwamphamvu. Matalikidwe amasinthanso kuchokera apa. Kukula kwake, ndikufupikitsa matalikidwe. Mulimonsemo, muyenera kukhala ndi chipilala chakumbuyo kumbuyo ndikubwezeretsanso msana. Tsekani pamalo amenewa.
Anthu ambiri amagwiritsa ntchito lamba wothamanga pochita izi. Muyenera kumvetsetsa kuti pokoka T-bar, timafunikira kukhazikika kwa thupi, kumbuyo sikuyenera kuzungulira nthawi iliyonse yamatalikidwe. Izi zitha kukhala zovuta ndi lamba. Gwiritsani ntchito kokha mukamagwira ntchito zolemera zolemera, koma osalimbitsa kwambiri, siziyenera kusokoneza kupuma kwanu bwino ndikubweza msana wanu molunjika.
Muyeneranso kugwadira maondo anu pang'ono kuti muchepetse nkhawa zomwe zingavulaze mosavuta.
Chitani masewera olimbitsa thupi
- Yambani kukoka ma handles kwa inu. Kuti mugwiritse ntchito minofu yanu yam'mbuyo mwamphamvu, tengani masamba anu amapewa palimodzi ndikusunga mikono yanu pafupi ndi thupi lanu. Mukatambasula magongolo anu m'mbali, ma deltas akumbuyo ayamba kugwira ntchito molimbika. Chitani zolimbitsa thupi kwathunthu matalikidwe, pitilizani kukweza kulemera kwake mpaka masamba amapewa asonkhanitsidwe pamodzi ndipo latissimus dorsi atsegulidwa. Zonsezi zimachitika ndikutulutsa mpweya. Pamwamba pake, timayimilira kwakanthawi ndikufinya minofu yakumbuyo momwe tingathere. Ndikofunikira pakadali pano kuti musavutitse ma biceps, apo ayi panthawi yoyenda bwino, katundu wonse adzalowa. Osasintha mawonekedwe a khosi ndi mutu kwinaku mukukweza T-bar, katundu wolimba kwambiri wa khomo lachiberekero adzapangidwa, mwina kutsina mitsempha.
- Kenako pang'onopang'ono tsitsani T-bar pansi kwinaku mukupuma. Gawo loyipa liyenera kuthamanga mochedwetsa kawiri kuposa momwe zilili. Ndikofunika kuti musazungulire msana wamtunduwu pakadali pano osasintha mawonekedwe amthupi. Pansi, imani pang'ono kuti mutambasule latissimus dorsi ndikubwereza kuyambira koyambirira.
- Ngati mukugwira ntchito zolemera bwino pachithunzichi, ndiye kuti kubera pang'ono kumavomerezeka pamapeto awiri kapena atatu omaliza. Dzithandizeni ndi miyendo yanu kuti ipangitse kuthamanga, izi zimatha kupsinjika minofu yanu yakumbuyo, koma kudzawonjezera mphamvu yamaphunziro.
Maofesi a Crossfit ochita masewera olimbitsa thupi
Ngati mwaphunzira maluso mokwanira, mutha kuyesa malo ophunzitsira omwe ali pansipa, omwe ali ndi masewera olimbitsa thupi ngati T-bar mzere kutsetsereka.
