Kukoka ndi kumangirira pang'ono

Zokoka zazifupi ndizomwe zimachitika pakati pa iwo omwe amakonda kulimbitsa minofu yawo yakumbuyo mosiyanasiyana. Kutengera ndikumangirira kwanu, mudzatha kulimbitsa pafupifupi minofu yonse yakumtunda osapanga axial katundu pamsana. Kusiyanitsa pakati pa zokoka zazing'ono ndi zazikulu ndikofunikira.

Chofunika ndi maubwino olimbitsa thupi

Kugwirana kwakukulu kumakhudzanso gawo lalikulu komanso lalitali la latissimus dorsi, lomwe limapatsa othamanga torso masewera othamanga: mapewa akulu ndi chifuwa, minofu yakutsogolo, mikono yayitali, ndi chiuno chopapatiza. Kugwira mwamphamvu kumapangitsa kuti minofu yanu yakumbuyo ikhale yolimba komanso yolimba, zomwe zikutanthauza kuti mudzawoneka olemera komanso olimba mukawonedwa kuchokera kumbali. Likukhalira ngati mtundu wa 3D katundu. Komanso, kugwiritsa ntchito nsinga yopapatiza kumathandizira kukulitsa zisonyezo zamphamvu. Popita nthawi, simudzazindikira kuti zolemera zogwirira ntchito zolimbitsa thupi zonse zakula kwambiri.

Masewerawa amagwiritsidwa ntchito pamasewera ambiri: kulimbitsa thupi, kumanga thupi, kuwoloka, kulimbitsa thupi, masewera andewu, ndi zina zambiri. Idatchuka chifukwa cha kuphweka kwake, kupezeka kwake (mipiringidzo yopingasa ndi mipiringidzo tsopano ili pafupi bwalo lililonse) ndi chitetezo. M'nkhani yathu lero tiwona zabwino za ntchitoyi ndi momwe tingachitire moyenera.

Ubwino wakukoka kwakanthawi kochepa

Chifukwa chogwiritsa ntchito pang'ono, mudzafunsa minofu yanu yakumbuyo zofunikira kwambiri kuti zikule. Kukoka kwakukulu ndi imodzi mwazinthu zothandiza kwambiri kuti mukhale ndi minofu, koma muyenera kumvetsetsa kuti matalikidwe ake amakhala ofupikira kawiri kuposa omwe amakoka kwambiri. Magulu akulu akulu ngati msana ndi miyendo amakonda kugwira ntchito molimbika momwe angathere. Izi zimawapangitsa kukhala ouma, odzaza ndi olimba. Tikukhulupirira kuti aliyense amakumbukira zomwe zili pansi pa barbell squat range?

Izi sizikugwira ntchito pakukoka kokha, komanso kuzinthu zina zokoka kumbuyo, monga kukhazikika pamzere kapena pamwamba pamtunda. Nthawi ndi nthawi, m'malo mwake gwirani chopapatiza pakuchita izi, minofu yanu sinazolowere kulemedwa koteroko, chifukwa izi zimapangitsa kuti mupite patsogolo mwachangu.

Zotsutsana

Kulendewera pazenera yopingasa kumapangitsa kuti pakhale msana wolimba pamsana. Nthawi zina izi zimapindulitsa, ndipo nthawi zina zimakhala ndi zoopsa zambiri. Ndi osteochondrosis, hernias mu thoracic kapena lumbar msana, kutulutsa kwa intervertebral disc, spondylosis kapena kufooka kwa msana (scoliosis, lordosis, kyphosis), kuchita masewera olimbitsa thupi pa bar yopingasa kumatsutsana. Izi zitha kukulitsa mavuto omwe alipo. Funsani wophunzitsira woyenerera kuti akuthandizeni pulogalamu yolimbitsa thupi. Koposa apo, kulumikizana ndi wothandizira wodziwa zambiri, kuti akupatseni malingaliro ake momwe mungalimbitsire minofu yam'mbuyo ndi matenda anu.

Ndi minofu iti yomwe imagwira ntchito?

Kukoka pamatumba ndi mikono yopapatiza kumakhudza pafupifupi minofu yonse yakumbuyo:

• lalikulu ndi laling'ono lozungulira;
• wopangidwa ndi diamondi;
• trapezoidal;
• Lats ndi serrated.

Komanso, gawo lina la katundu wamphamvu limagwera pa ma biceps, mikono yam'mbuyo ndi mitolo yam'mbuyo yaminyewa ya deltoid. Katundu wokhazikika amakhalanso ndi ma extensors a msana, minofu yam'mimba ndi minofu yolimba, pamenepa amakhala olimba.

Zosiyanasiyana zolimbitsa thupi

Kutengera ndikumangirira, mutha kusinthitsa kutsindika kwa katunduyo m'magulu amtundu wina.

Zokopa zazifupi zofananira

Kukoka kofananira kofananira kumakupatsani mwayi wokhazikika kwambiri pantchito ya minofu yayikulu yozungulira kumbuyo. Kuti muchite izi, muyenera kupindika pang'ono mumsana wamtundu wa thoracic ndikupangitsa mayendedwe kufupika pang'ono, osadutsa matalikidwe omaliza a 15-20 cm.

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Ngati malo anu ochitira masewera olimbitsa thupi alibe bala yofananira yofananira, gwiritsani ntchito bala yofananira kuchokera pamakina otchinga. Ingopachikani pamwamba pa bala ndikuyesera kuti mufike pansi pa chifuwa chanu mukamakoka. Kuthira magazi m'misempha yakumbuyo kudzakhala kodabwitsa.

Zokoka zazing'ono molunjika

Kukoka mozungulira molunjika ndi nkhani ina. Zambiri zimadalira kutembenuka kwanu mumtsempha wamtundu. Ngati sichoncho, pafupifupi katundu yense adzagawidwa pakati pa mikono, ma biceps, ma deltas am'mbuyo ndi ma trapeziums. Kuchokera pazokoka izi, kumbuyo sikungakhale kokulirapo kapena kulimba. Ngati mungapatuke pang'ono, ndiye kuti kukoka kokhotakhota kumakhala kochita masewera olimbitsa thupi pang'ono kumapeto kwa latissimus dorsi. Chinthu chachikulu ndichakuti "gwirani" matalikidwe omwe mumamverera nthawi zonse ntchito yakumbuyo kwanu, osati mikono yanu. Zingwe za Carpal ndizothandiza kwambiri pa izi. Udindo wa zigongono ulinso wofunikira - ayenera kukanikizidwa mbali.

Zokopa Zosintha Zosintha

Koma zokoka zokhala ndi zingwe zopapatiza zimasunthira katunduyo pa biceps. Izi ndi zabwino kwambiri pakukula kwake. Kuphatikiza ndi ma bicep curls ndi nyundo zokhala ndi ma dumbbells, zimabweretsa zotsatira zabwino.

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Njira zolimbitsa thupi

Tikulimbikitsidwa kuti tizichita zokoka ndi kapamwamba pa bar yopingasa motere:

1. Dzipachikireni pamatanda ndikuwongola kwathunthu. Monga momwe zimakhalira ndi makina osindikizira a benchi, musatenge mawu oti "kugwira pang'ono" kwenikweni. Payenera kukhala osachepera awiri zala zazikulu pakati pa manja. Kuyika manja anu pafupi ndi wina ndi mzake kudzakupanikizani kwambiri m'manja mwanu. Kugwira pang'ono pang'ono kuposa mapewa amaloledwa. Chogwiritsiracho chiyenera kugwiritsidwa ntchito chatsekedwa, kukanikiza bala yopingasa kuchokera pansi ndi chala chanu chachikulu. Ndikumangirira mosavutikira, simudzakhala ndi vuto lochepa. Ngati cholumikizacho ndicholumikizana kwanu chofooka, zala zanu zidzatuluka mofulumira kuposa momwe zakhalira, ndipo manja anu adzatopa msanga kuposa ma lats anu.
2. Pindani pang'ono pachifuwa, kotero latissimus ndi minofu yayikulu yozungulira kumbuyo izichita nawo ntchitoyo. Yambani kufikira mmwamba, kuyesa kubweretsa masamba anu paphewa palimodzi. Manja akuyenera kusungidwa pafupi ndi thupi momwe zingathere, apo ayi katundu yense apita kuma biceps ndikutsogolo. Mutha kukwera mpaka matalikidwe athunthu, kutambasula minofu ndikuletsa kwathunthu inertia kumapeto kwake, kapena mutha kugwiritsa ntchito china chake chantchito-yosunthika, mukuyenda mwamatalikidwe ochepa ndikugwiranso ntchito nthawi zonse ndikutambasula latissimus dorsi. Mulimonsemo, gawo labwino la gululi limadutsa pakamatuluka komanso mwanjira yophulika kwambiri kuposa yoyipa.
3. Pang'ono pang'ono dzitsitseni pansi ndikuwongola manja anu. Kutsika kuyenera kukhala pafupifupi kawiri bola kukwera. Potsika kwambiri, muyenera kukhala kwa masekondi 1-2 ndikuwonjezeranso kutambasula minofu yakumbuyo. Izi zithandizira kulumikizana kwa ubongo ndi minofu, ndipo kuyimilira kulikonse kumadzakhala kopindulitsa kuposa kotsiriza.
4. Kuchuluka kwa njirazo sikuchepera, koma pafupifupi, kuyambira njira zitatu mpaka zisanu zimachitika. Kukoka kuyenera kuchitidwa mpaka mutha kuchita zopitilira 8-10 munjira imodzi osaphwanya njirayo. Palibe nzeru kugwira ntchito mobwerezabwereza m'machitidwe oterewa, minofu yakumbuyo "imakonda" kubwereza kwapakatikati komanso kwakukulu.

Maofesi a Crossfit okhala ndi zokoka

Maofesiwa adapangidwa kuti azitha kupitilirabe patsogolo ndikulimba mtima kopitilira muyeso ndipo amagwiritsidwa ntchito kufikira malire pamaluso awo. Adzakhala ovuta kwambiri kwa oyamba kumene. Oyamba othamanga amatha kuchotsa zolimbitsa thupi chimodzi kapena ziwiri pazovuta zilizonse ndikuzichita modekha, osathamangitsa zolemba. Izi zidzakuthandizani kukonzekera thupi lanu pantchito yovuta kwambiri.

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