Zochita zolimbitsa mwendo

Makina osindikizira mwendo wapulatifomu amatha kupezeka pafupifupi m'malo aliwonse ochitira masewera olimbitsa thupi chifukwa makina osindikizira mwendo ndi masewera olimbitsa thupi kwambiri. Itha kugwiritsidwa ntchito panthawi yamphamvu yopanga minofu komanso pakuyanika kuti mupatse mpumulo ndikutanthauzira minofu. Kuphatikiza apo, imatha kukulitsa kulimba kwamaphunziro nthawi zina ndipo pachifukwa ichi imagwiritsidwa bwino ntchito polimbitsa thupi komanso pakupanga zolimbitsa thupi, komanso pophunzitsa.

Kutengera mawonekedwe amiyendo papulatifomu komanso mayendedwe osiyanasiyana, ndikudina mwendo mu simulator, mutha kuthana ndi magulu osiyanasiyana a minofu:

• katemera;
• mkati ndi kumbuyo kwa ntchafu;
• minofu yotupa.

Zachidziwikire, chosindikizira cha benchi mumakina sichingalowe m'malo mwa nkhonya zolemetsa, koma zimapangitsabe kupsinjika kwakukulu paminyewa yanu. Kutengera kuchira kwapamwamba, kupumula kwabwino, kusungitsa nthawi yambiri katundu ndi zakudya zopatsa thanzi, izi zidzatsogolera ku hypertrophy ya minofu ndikukula kwa ziwonetsero zamphamvu pazochita zoyambira.

Mutawerenga nkhaniyi, muphunzira momwe mungagwiritsire ntchito makina osindikizira mwendo, momwe mungasinthire izi, komanso momwe mungakulitsire kwambiri kuchuluka kwa minofu ndi izi.

Ndi minofu iti yomwe imagwira ntchito?

Kuchita masewerawa kumatha kulowetsa gulu lililonse lam'munsi. Tiyenera kumvetsetsa kuti tikamachepetsa miyendo yathu, ndi ma quadriceps omwe amatenga nawo mbali pantchitoyi.

Ofalitsa atolankhani

Kuphatikiza pa makina osindikizira amiyendo, palinso makina osindikizira amiyendo. Ndi makina osindikizira amiyendo, nsanjayi imangoyang'ana komwe othamanga akuchita. Kusunthaku kumachitika mwachidule pang'ono matalikidwe. Izi zimalola kuti ma quadriceps apansi (misozi ya misozi) azinyamula zokhazokha, zomwe zimapangitsa kuti mwendo ukhale wolimba m'chiuno mwake, pafupi ndi bondo. Mu Russia, pulogalamu yoyeseza iyi sinalandiridwe mwapadera, ndipo mutha kuyipeza m'makalabu olimbitsira thupi okha. Komabe, palibe chomwe chimakulepheretsani kuchita chimodzimodzi pamakina wamba a Smith, kuti muphedwe bwino mumangofunika thandizo la mnzanu wodziwa zambiri yemwe angatsegule ndikutseka njira zachitetezo.

Makina osakanikirana

Palinso chosindikizira chamiyendo yopingasa. Kugwira ntchito pulogalamu yoyeseza iyi, mumakulitsa mayendedwe angapo ndi masentimita angapo. Ichi ndi chodziwika bwino cha simulator iyi: mumagwira ntchito yambiri popanda kugwiritsa ntchito kulemera kwakukulu. Komanso, mtundu uwu wa zolimbitsa thupi umagwira bwino mutu wa quadriceps, ndikupangitsa ntchafu kuwoneka yayikulu komanso yolimba.

M'mitundu yonseyi, m'mimba ndi zotulutsa msana zimakhala zolimbitsa. Popanda minofu yam'munsi yam'munsi mwamphamvu komanso yamkati, sizokayikitsa kuti mutha kupanga makina osindikizira mwendo wolemera bwino. Komanso, makina osindikizira mwendo ndiabwino kuthana ndi minofu ya ng'ombe. Njira zolimbitsa thupi ndizofanana ndendende yoyeserera yogwiritsira ntchito ana amphongo ataimirira, pomwe othamanga amakhala pa roller ndi ma trapeziums. Palibe kusiyana kwapadera pakati pamachitidwe awiriwa, sankhani njira yomwe ingakhale yabwino kwa inu.

Ubwino ndi zovuta zake zolimbitsa thupi

Makina osindikizira mu simulator ndi masewera olimbitsa thupi achiwiri atatha masewera olimbitsa thupi okhala ndi barbell kuti apange miyendo yolimba komanso yayikulu. Ndi chithandizo chake, mutha kukulitsa minofu ya miyendo popanda kupanga katundu wochuluka kwambiri wa khomo lachiberekero ndi thoracic msana.

Pindulani

Zimakhala zosavuta kuti othamanga ambiri azigwiritsa ntchito mwendo pochita makina osindikizira mwendo kuposa momwe amagwirira kumbuyo kapena paphewa. Tonsefe timakumbukira bwino kuti kulumikizana kwa ma neuromuscular koyenera ndikofunikira pakukula kwa minofu ndikupita patsogolo pazizindikiro zamphamvu. Chifukwa chake, kuti mumveke minofu ndikupeza minofu, chopondera mwendo ndichabwino. Zachidziwikire, ma squat olemera kwambiri ndi ofunikira pa izi, ndipo simuyenera kuiwala. Makamaka ngati mukungoyamba kumene ndipo cholinga chanu ndikupanga mtundu wina wamphamvu pazoyenda zolemera zaulere. Popanda izi, zidzakhala zovuta kwambiri kupitilira. Mwa kubisalira, timakweza mahomoni ndikukhazikitsa zofunikira kuti tichite bwino. Pochita izi, timayamba "kugaya" zomwe tidapempha squats.

Kupatsa kutonthozana kwamiyendo ndi kuuma, othamanga odziwa akhoza kulangizidwa kuti azisindikiza mwendo mosiyanasiyana ndi masewera olimbitsa thupi ena. Mwachitsanzo, squats, barbell lunges, ndikukhala pamiyendo. Katundu wovuta chonchi pa quadriceps azitsogolera pampu yolimba kwambiri, yomwe ingakuthandizeni kukhala ndi miyendo yotchuka komanso yotukuka ngakhale mulingo wamafuta ukupitilira 12-15%.

Ngozi yowopsa

Mwinanso, makina osindikizira mwendo wamakina ndi imodzi mwazinthu zoopsa kwambiri zomwe mungachite mu masewera olimbitsa thupi. Mwinanso itha kuyikidwa pamiyeso yolumikizana ndi ma squat okhala ndi barbell. Komabe, funso ili likugwirizana mwachindunji ndi njira yochitira masewera olimbitsa thupi komanso othamanga kwambiri.

Ochita masewera olimbitsa thupi ambiri amachita izi motere: popachika cholemera chachikulu (kuyambira 500 kg ndi kupitilira apo) ndikupanga kubwereza kwama 3-5 mopitilira masentimita 15 osapitilira. Kumbukirani, mwina mwawonapo izi kangapo. Izi siziyenera kuchitidwa mulimonsemo. Posakhalitsa, njira iyi yophunzitsira mphamvu izipweteketsa kwambiri, ndipo mumakhala pachiwopsezo chotsiriza masewera mpaka muyaya.

Mukusindikiza kwa mwendo, kumverera kwa ntchito ya minofu ndikofunika kwambiri kwa ife. Kugwira ntchito yobwereza kangapo, izi ndizosatheka kuzikwaniritsa - kulephera kumabwera posachedwa kuposa momwe mungakwaniritsire kufalikira kwa magazi m'minyewa. Kuphatikiza apo, mu makina osindikizira mwendo, matalikidwe oyenda ndikofunikira kwa ife, ndipo masentimita 10-15 awa ndiwokwanira. Miyendo iyenera kutsitsidwa kutsika ngati muli ndi zotakata zokwanira, osakweza chingwe chachitsulo pamakina.

Kulemera kwa magwiridwe antchito sikufunikanso pano. Gwiritsani ntchito cholemera kuti mutha kuchita 10 kapena kupitilira apo. Ngati muli othamanga kale ndipo mutha kuchita makina osindikizira amiyendo, gwiritsani ntchito zokutira bondo kuti muchepetse kuvulaza mitsempha yanu.

Contraindications kukhazikitsa

Pali zochitika zingapo momwe muyenera kukana kugwiritsa ntchito zochitikazo mukamaphunzira:

• Ntchitoyi sivomerezeka kwa othamanga omwe avulala ndi bondo ndi mitsempha. Kugwira ntchito njirayi, ngakhale mutakhala ndi kulemera kwambiri, kumatha kubweretsanso kuvulala komanso zovuta zina.
• Kuphatikiza apo, atolankhani amiyendo imayika kupsinjika kwa msana. Osati olimba ngati ma squat ndi ma deadfts, koma zokwanira kuti mavuto anu akule kwambiri. Chifukwa chake, katundu wotere sayenera kuchitidwa ndi othamanga omwe ali ndi hernias kapena zotuluka mu msana.
• Ndi scoliosis, Lordosis kapena kyphosis - izi zitha kuchitidwa, koma pang'ono pang'ono, ndi zolemera zopepuka komanso kuyang'aniridwa ndi wophunzitsa zolimbitsa thupi. Tikulimbikitsidwa kugwiritsa ntchito lamba wothamanga kuti muchepetse zovuta zapansi. Komabe, musalimbikitsenso mwamphamvu - panthawi yosindikiza mwendo, timafunikira kupuma ngakhale kopanda kanthu.

Zida zolimbitsa thupi ndizokwanira mokwanira, chifukwa chake pamakhala china chilichonse chosinthira makina osindikizira mwendo. Ngati, pazifukwa zingapo zamankhwala, izi sizikutsutsana ndi inu, m'malo mwake muzisintha mitundu yosiyanasiyana ya ma barbell ndi dumbbell lunges, hack squat, kapena Jefferson deadlift. Katundu wa axial pamsana wa lumbar muzochitikazi ndiotsika kwambiri, ndipo mutha kuyang'ana kwambiri kupopera kwapamwamba kwa minofu ya mwendo.

Zosankha mwendo

Pali mitundu itatu yoyeserera pazochitikazi:

1. pangodya;
2. ofukula;
3. yopingasa.

Bench atolankhani

Makina osindikizira mwendo wa angle ndi amodzi mwamakina omwe amapezeka kwambiri m'magulu azolimbitsa thupi padziko lapansi. Pa nthawi yakupha, mbali pakati pa torso ndi nsanja ya othamanga ndi madigiri pafupifupi 45. Izi zimakuthandizani kuti mugwire ntchito yokwanira matalikidwe okwanira ndikugwiritsa ntchito zolemera zolemera.
Mitundu ina iwiri yamakina osindikizira mwendo sinalandiridwebe moyenerera m'malo ochitira zaku Russia. Ndizomvetsa chisoni, chifukwa ndi chithandizo chawo mutha kusiyanitsa bwino katundu ndikupangitsa minofu ya mwendo kugwira ntchito pamakona atsopano, zomwe zingapangitse kupita patsogolo kwakukulu.

Ofukula mwendo atolankhani

Kukongola kwa makina osindikizira amiyendo ndikuti vekitala yosuntha imasintha mwanjira zonse. Mawondo samatsikira kumaphewa, koma m'mimba. Izi zimatipangitsa kukhala kosavuta kwa ife kuyang'ana pa ma quadriceps, makamaka tikamagwiritsa ntchito mawonekedwe ofanana. Sitikulimbikitsidwa kuti musinthe makina osunthira matako kapena khosi pamiyendo pamakina osindikizira. Kuyang'anira pang'ono pokha ukadaulo kudzatsogolera ku coccyx yopindika ndikukweza. Udindo wakumunsi kwakanthawi kwamphamvu zolimbitsa thupi ndizowopsa kwambiri.

Wophunzitsa wopingasa

Makina osindikizira amiyendo ndi nyama yachilendo kwambiri. Koma ndizosangalatsa komanso zothandiza. Mpando ndi benchi zili mu ndege yomweyo, sipangakhale kupendekeka kulikonse. Izi zimakulitsa kwambiri mayendedwe osiyanasiyana. Makina ena olimbitsa thupi amakuthandizani kuwonjezera masentimita owonjezera 10-15! Poyamba, zitha kupezeka kuti palibe kusiyana kwakukulu, koma masentimita owonjezerawa amathandizira kwambiri ntchitoyi, chifukwa "mawanga akhungu" atsopano amawonekera. Ndipo kulemera kwake kumagwira pafupifupi kotala kamodzi. Minofu imangoyamba kuthyola kuchokera pakupopera kwamphamvu kwambiri.

Katundu kusiyana

Katundu panthawi yosindikiza mwendo amatha kukhala osiyanasiyana m'njira zosiyanasiyana zoyika miyendo.

1. Timayika miyendo mofananamo komanso mopapatiza - makina osindikizira mwendo amasandulika masewera olimbitsa thupi a ma quadriceps, omwe amalowetsa ntchafu ndi matako amasiya kutenga nawo mbali.
2. Mukayika phazi lanu pansi papulatifomu, tidzakulitsa mayendedwe, ndipo ma quadriceps azigwiranso ntchito zina.
3. Ngati mutembenuza mapazi anu panja pa madigiri 45 ndikukweza miyendo yanu lonse, chosindikizira mwendo chimadzaza ntchafu yamkati, nyundo, ndi minofu ya gluteus.
4. Mukakanikiza miyendo ya matako, miyendo, m'malo mwake, iyenera kuyikidwa pamwamba papulatifomu. Kudzaza magazi ndikutentha kumatsimikizika.

Gwiritsani ntchito njira zosiyanasiyana ndipo musaiwale za mfundo za nthawi yonyamula katundu. Kenako mudzapeza minofu yolinganizika bwino komanso yokongoletsa mwendo.

Njira zolimbitsa thupi

Ngakhale mutachita masewera olimbitsa thupi ati, mfundo zoyambira ndi njira yochitira masewera olimbitsa thupi nthawi zonse ndizofanana, chifukwa chake tikukuwuzani malamulo omwe mungasankhe:

1. Tili mu simulator yosindikiza mwendo. Kumbuyo kuyenera kukhala kofewa kwathunthu, makamaka mdera lumbar.
2. Timayika miyendo yathu pangodya yoyenera. Kwezani nsanja ndikuwonjezera maondo anu ndikutsegula chitetezo. Manja akugwira mwamphamvu zogwirizira m'mbali mwa simulator.
3. Kupuma, tsitsani nsanja pansi. Kulemera konse kumagona zidendene, timayesetsa kuti tisasunthire mphamvu yokoka kupita patsogolo, apo ayi mudzataya mayendedwe nthawi yomweyo. Gawo loyenda ndilofunika kwambiri pakulimbitsa minofu kuti musavulazidwe. Ndikofunikira kuwunika momwe bondo likuyendera kwinaku mukutsitsa nsanja pansi: sikuyenera kugweramira mkati.
4. Timatsitsa nsanja mwakuya momwe zingathere. Zachidziwikire, mopanda malire, sipayenera kukhala kupweteka kapena kusapeza bwino. M'munsi kumbuyo sikuyenera kutulutsanso simulator pamalo otsika kwambiri.
5. Popanda kupuma kumapeto, timayamba kufinya nsanja. Nthawi yomweyo, timatulutsa mpweya mwamphamvu. Sikoyenera kukweza nsanja kwathunthu, ndibwino kuti musabweretse mayendedwe kumapeto kwa masentimita asanu. Chifukwa chake minofu siyikhala nayo nthawi yopuma, ndipo mphamvu ya njirayo idzawonjezeka kuchokera apa. Kuphatikiza apo, kuwongola mawondo anu pamalo okwera, ndipo ngakhale mutagwira ntchito zolemera zazikulu, kungakhale koopsa kwambiri. Pali nthawi zina pamene miyendo imangoyimirira osaweramira kwina. Ndizochepa kwambiri, koma zimachitika. Nthawi yomweyo, nsanja imagwera mwachindunji kwa wothamanga.

Malo ophunzitsira a Crossfit

Pansipa pali mndandanda wawung'ono wamaofesi ogwira ntchito, omwe pakati pake amapatsidwa masewera olimbitsa thupi amakono. Amagwiritsidwa ntchito makamaka kukulitsa kukulira kwamaphunziro kwambiri. Gwirizanani, makina osindikizira mwendo sikochita masewera olimbitsa thupi pakokha. Ndipo kuchita izi molumikizana ndi mayendedwe ena, ndipo ngakhale osapuma, ndiyeso lalikulu kwa othamanga omwe ali olimba m'thupi ndi mumzimu.