Zokoka kumbuyo kwa mutu: maubwino ndi luso lochita masewera olimbitsa thupi * Crossfit

Makokedwe ndimasiyanidwe wamba amakoka azakale pa bar yopingasa. Zimasiyana chifukwa chakuti timasunthira khosi ndikupita patsogolo pang'ono, chifukwa momwe malo amtundu wa khomo lachiberekero ndi thoracic amasinthira. Thupi limakhala lolunjika kwathunthu, wothamanga amakhala mozungulira pansi, ndipo ma biomechanics oyenda asinthidwa kwathunthu.

M'nkhaniyi, tiyesa kudziwa zomwe zili zabwino ndi zoyipa zakukoka kwakukulu ndi momwe tingachitire moyenera.

Pindulani ndi kuvulaza

Ubwino wokoka kumbuyo kwa mutu ndiwodziwikiratu: chifukwa cha kulimba kwambiri kwa thupi, katunduwo amayang'ana kwambiri paminyewa yayikulu yazungulira, yomwe pamapeto pake imapangitsa kuti kumbuyo kukhale kokulirapo. Komanso, kugwira ntchito ndi kulemera kwanu kumapangitsa mitsempha ndi matope kukhala olimba. Chifukwa chokhazikika pamitengo yonse yakumbuyo, mpumulowo umayenda bwino kwambiri, ndipo sabata iliyonse msana umakhala wopunduka komanso wogwira ntchito.

Komabe, masewerawa amakhalanso ndi zovuta zomwe zimakhudzana ndi mawonekedwe amthupi kapena njira yolakwika yochitira masewera olimbitsa thupi. Tiyeni tikambirane za iwo mwatsatanetsatane, chifukwa zitha kukhala zowopsa ku thanzi la wothamanga.

Kusinthasintha pamalumikizidwe amapewa

Ochita masewera ambiri amangokhala osasinthasintha kuti azichita zokoka kumbuyo kwa mutu pa bar yopingasa. Chowonadi ndichakuti chifukwa chokhala chete, kukhazikika komanso kusinthasintha pamalumikizidwe amapewa kumawonongeka kwambiri mwa onse ogwira ntchito kumaofesi. Izi zimakulepheretsani kuchita masewera olimbitsa thupi monga ma chin-ups ndi zokopa kumbuyo kwa mutu, kapena kukhala pansi pamakina osindikizira. Mu zamankhwala, palinso nthawi yapadera yamavuto awa - "khosi lamakompyuta". Zimafotokozedwa poti munthu amene amakhala maola 6-8 patsiku logwira ntchito pamaso pa kompyuta nthawi zonse amatambasula mutu wake, msana wamakhola wopindika, ndipo mapewa amapendekekera pansi ndi kutsogolo. Popita nthawi, vutoli limakhala lokhalitsa komanso kakhalidwe kakuwonongeka kwambiri. Zachidziwikire, kukoka moyenerera sikungagwire ntchito mwanjira imeneyi. Ndikofunikira kuti musinthe kusinthasintha, apo ayi masewera olimbitsa thupi awa akhoza kukuvulazani.

Zisamaliro ku msana wa chiberekero

Vuto lotsatira lomwe lingachitike limalumikizidwa ndi khosi. Sindikudziwa komwe adachokera, koma wothamanga aliyense wachiwiri, pomwe akuchita zokoka, amawona kuti ndiudindo wake kuponyera mutu wake momwe angathere. Nenani, kuti muziyang'ana kwambiri ntchito ya minofu yotakata kumbuyo. Komabe, monga mukumvetsetsa, sipangakhale ubale pakati pa kulumikizana kwa minyewa yam'mutu ndi malo amutu. Komabe, kupendeketsa mutu wanu kumakulitsa minofu ya khosi lanu. Izi, nthawi zambiri zimabweretsa neuralgia ya msana wam'mimba kapena mitsempha ya occipital.

Mosamala kwambiri, muyenera kuyang'anitsitsa magwiridwe antchito a anthu omwe ali ndi mavuto am'mbuyo. Izi sizingangobweretsa zabwino zokha, komanso kuvulaza, ndikosavuta kukulitsa matenda omwe alipo. Ochita masewera olimbitsa thupi a hernias, protrusions, scoliosis, kyphosis, osteochondrosis ndi matenda ena ayenera kupeza upangiri watsatanetsatane wazomwe amaphunzitsidwa ndi adotolo asanayambe maphunziro.

Kuchita masewera olimbitsa thupi

Pomaliza, simusowa kuchita izi ndi kulemera kwina. Ndikumvetsa, mwina mungamve kuti ndinu olimba kuchita izi, koma kulibwino ayi. Chowonadi ndi chakuti cholembera cha paphewa ndiye malo opwetekedwa mosavuta mthupi lathu, ndipo kupsinjika kwawo kumawonjezeka nthawi zambiri mukamagwiritsa ntchito zolemera zowonjezera. Kuchira kuvulala kumatha kutenga miyezi ingapo. Ndi bwino kuchita zokoka mobwerezabwereza nthawi zochulukirapo kapena kufupikitsa nthawi yopuma pakati pa seti, padzakhala zomveka zambiri kuchokera apa.

Ndi minofu iti yomwe imagwira ntchito?

Kutsindika kwa katundu kumagwera pama lats, trapezius ndi minofu yayikulu yozungulira kumbuyo. Komanso, mitolo yam'mbuyo yaminyewa ya deltoid, ma biceps, mikono, ma dentate ndi ma intercostal minofu amatenga nawo mbali poyenda. Zowonjezera za msana ndi minofu ya rectus abdominis zimakhazikika.

Njira zolimbitsa thupi

Ngakhale zosavuta zowoneka bwino, zokoka kumbuyo kwa mutu ndizolimbitsa thupi. Mutha kuzichita mosavuta, koma simungamve phindu lililonse pakukulitsa mphamvu ndikupeza minofu. Chifukwa chiyani? Chifukwa mayendedwe oterewa amafunikira chidwi kwambiri pakuchepetsa kwa minofu ndikukulitsa komanso kulumikizana kwabwino kwa neuromuscular. Popanda zigawo ziwirizi, mudzangokoka ndi kuyeserera kwa ma biceps. Chifukwa chake, simuyenera kukakamiza zochitika ndikudikirira kuti zitheke kuchokera pantchitoyi. Sizichitika. Ndikofunika kukhala oleza mtima ndi zingwe zamanja, pokhapokha mutaphunzira momwe mungasinthire msana wanu ndi zochitikazi.

Chifukwa chake, njira yochitira zokoka kumbuyo kwa mutu ndi iyi:

Gwirani kapamwamba mwamphamvu kwambiri. Manja akuyenera kukhala okulirapo pang'ono kuposa mapewa. Bweretsani mutu wanu patsogolo pang'ono kuti msana wanu wapamwamba ukhale wowongoka kwathunthu. Palibe chifukwa choti muponye khosi lanu kumbuyo kapena kutsitsa mutu wanu kwambiri. M'malo mwake, ndipo mulimonse, msana wa chiberekero suthokoza chifukwa cha izi.
Mukamatulutsa mpweya, yambani kukweza mmwamba. Mukamadzuka, yesetsani kubweretsa masamba anu paphewa palimodzi kuti ndi minofu yakumbuyo, osati mikono, yomwe ikuphatikizidwa pantchitoyo. Nthawi yomweyo, yesetsani kuti trapezoid ikhale yolimba. Pitirizani kukoka mpaka masentimita angapo atatsalira pakati pa kumbuyo kwa mutu wanu ndi bala.
Dzichepetseni pansi, ndikufalitsa masamba ammbali kumbali mukamatsikira. Pansi, onetsetsani bwino, lolani ma lats kutambasula bwino ndikubwereza mayendedwe.

Maofesi a Crossfit ochita masewera olimbitsa thupi

Tikukuwonetsani maofesi angapo owoloka omwe ali ndi zokopa kumbuyo kwa mutu.

Belo	Chitani ziwombankhanga 21, ma chin-ups 15, ndi ma squats 9 akumaso. Pali kuzungulira katatu kwathunthu.
Maswiti	Chitani zokometsera 20, ma push-40, ndi ma squat 60 amlengalenga. Zozungulira 5 zokha.
Alireza	Chitani masewera okwera 80, 40 kettlebell swings, 20 chin-ups, 64 air squats, 32 kettlebell swings, 16 chin-ups, 50 squats air, 25 kettlebell swings, 12 chin-ups, 32 squats air, 16 kettlebell swings, 8 chin-ups pamutu, ma squat okwera 16, 8 kettlebell swings, 4 chin-ups, 8 squats air, 4 kettlebell swings and 2 chin-ups. Ntchito ndikusunga nthawi yocheperako.
Viola	Chitani zoponya ma barbell atatu, zikhomo zitatu zam'mutu ndi 3 barbell jump burpees. Pazungulira lirilonse, onjezani kubwereza katatu pazochita zilizonse. Ntchitoyi ndi kumaliza kumaliza maulendo angapo mphindi 25.