Mapapu aku Bulgaria - zolimbitsa thupi zolimbitsa minofu ya miyendo. Kuchita izi kwatengedwa ndi akatswiri ambiri othamanga, chifukwa atha kugwiritsidwa ntchito kunyamula pafupifupi minofu yonse yamiyendo: kutsogolo kwa ntchafu, matako, nyundo ndi ma adductors. Zachidziwikire, kusiyanasiyana kulikonse kuli ndi luso lake lobisika.
Kuchita izi kumalimbikitsidwa kwa othamanga onse omwe sali otsutsana ndi axial katundu pamsana, chifukwa akhoza kukuthandizani kuti mukhale opambana kwambiri pakupeza minofu.
Munkhaniyi, tikukuwuzani momwe mungachitire molondola kuukira ku Bulgaria, zomwe amapereka ndi momwe mungasinthire m'malo mwake.
Ndi minofu iti yomwe imagwira ntchito?
Kutengera momwe phazi liliri, mtunda pakati pa miyendo yakutsogolo ndi yakumbuyo, kutalika kwa benchi pomwe mwendo wakumbuyo umakhalapo, ndi momwe thupi limakhalira, mapapu aku Bulgaria amaphatikizapo:
- katemera;
- minofu ya gluteal;
- kumbuyo kwa ntchafu;
- minofu ya adductor.
Zowonjezera za msana ndi minofu yam'mimba zimakhala zolimbitsa poyenda.
Ubwino ndi zovuta zake zolimbitsa thupi
Ubwino wamapapu aku Bulgaria ndiwodziwikiratu: ndi masewera olimbitsa thupi abwino kwambiri pakuchita masewera olimbitsa thupi. Ndizoyenera kwa amuna omwe akufuna kukwaniritsa miyendo yolimba komanso atsikana ang'ono omwe amangofuna kuti azikhala athanzi komanso osanenepa.
Ziwopsezo zaku Bulgaria sizikhala ndi mavuto ambiri mwa iwo eni. Milandu yokhayokha pomwe othamanga adavulala pomwe akuwayeserera amathandizidwa ndi kusasamala kwawo komanso kudzidalira kwambiri.
Zomwe zimayambitsa kuvulala zitha kukhala: kulemera kwakukulu kwambiri, magwiridwe antchito olakwika, kusakhazikika kwa magwiridwe antchito.
Komabe, musaiwale kuti masewerawa amakhalabe ndi gawo lina la axial katundu pamsana. Chifukwa chake, simuyenera kunyamulidwa pano ndi zolemera zazikulu zogwirira ntchito - potero mudzadzaza zida zamagetsi, zotopa kale ndi masewera olimbitsa thupi. Anthu omwe akhala ndi chiberekero cha umbilical amalangizidwa kuti azigwiritsa ntchito lamba wothamanga pochita maphumu aku Bulgaria, monga machitidwe ena amiyendo.
Njira yopangira mapapu
Tiyeni tiwone bwino mitundu ina yakuukira ku Bulgaria:
- ndi barbell;
- ndi ziphuphu;
- komanso mu makina a Smith.
Zonsezi zimachitika pophunzitsa othamanga omwe ali ndi minofu yolimba ya mwendo.
Mapapu a Barbell
Mphuno ya ku Bulgaria ya barbell imachitika motere:
- Ikani cholembera pamapewa anu ndikuyimilira ndi msana patsogolo pa benchi, dumphirani bokosi, kapena zida zina zofananira. Kutalika kwa projectile kuyenera kukhala pansi pa bondo. Ikani phazi limodzi pa benchi. Kupititsa patsogolo mwendo wakutsogolo kuchoka pa benchi, kulumikizana ndi ma glutes kumagwiranso ntchito. Kutali kwambiri, mtunda wa quadriceps udzalemetsedwa. Ngati mutayika mwendo wanu molunjika, ndiye kuti katunduyo agwera kutsogolo kwa ntchafu, ngati mungayitembenuzire pamadigiri a 45 kapena pang'ono, ophatikizira ntchafu nawonso aphatikizidwa pantchitoyo. Timayang'anitsitsa kumbuyo kwathu, timayesetsa kuti tisapendeketse pang'ono. Kumbuyo kuyenera kukhala kowongoka bwino, chifuwa chimakwera pang'ono, kuyang'ana kumayang'ana kutsogolo.
- Lembani ndi phazi lanu lakumaso. Timagwiritsa ntchito mwendo wakumbuyo kuti tisunge bwino. Kutalika kwa mayendedwe kuyenera kukhala kodzaza, pamalo otsika kwambiri timayesa kukhudza minofu ya ng'ombe ndi ma biceps a ntchafu. Izi zimafuna kutambasula bwino.
- Timabwerera kumalo oyambira, kutulutsa mpweya. Pofuna kuti tisamasuke minofu yogwira ntchito pamwamba, timayesetsa kuti tisatambasulire bondo lathu pamwambapa osadutsa masentimita 5-10 omaliza a matalikidwe. Kotero minofu idzayankha bwino kwambiri pamtolo. Mukamaliza kubwereza mobwerezabwereza ndi mwendo umodzi, sinthani miyendo yanu.
- Chofunikira kwambiri pakuchita izi ndikuti mukhale ndi malo oyenera ndikuyang'ana minofu yomwe ikugwira ntchito. Ngati mukukweza mukugwedezedwa kuchokera mbali ina, ndiye kuti kulemera kwa ntchito ndi kolemetsa kwambiri. Kuchepetsa kulemera ndi kuonjezera obwereza. M'mapapu a mabulgaria achi Bulgaria, muyenera kugwiranso ntchito kangapo ka 12 mwendo uliwonse.
Mphuno ya Dumbbell
Mapapu aku Bulgaria okhala ndi dumbbells amalimbikitsidwa kuti achite motere:
- Tengani ma dumbbells ndikuyika mwendo umodzi pa benchi. Pogwira ntchito ndi ma dumbbells, mutha kusunthira katunduyo kumbuyo kwa ntchafu. Kuti muchite izi, muyenera kubweretsa ma dumbbells patsogolo pang'ono ndikugwada, kutsamira pang'ono. Izi ziziwonjezera mayendedwe ambiri ndikulolani kutambasula zingwezo, monga pochita Romanian Barbell Deadlift.
- Timadzimangirira mofananamo, osayiwala zazomwe timapindika patsogolo. Ndikulimbikitsidwa kuti muchite izi ndi ma barbells kuti mupewe kunyamula zochulukirapo. Kuyenda komweko kumakhala ndi zingapo: choyamba timapindika pang'ono ndikupita "kutambasula" kutsogolo kuti titambasule kumbuyo kwa ntchafu, kenako titayamba kugwada ndi kulumikizana. Chofunika kwambiri sikuti muzungulire kumbuyo kwanu mukamayang'ana patsogolo osayesa kutenga cholemetsa chachikulu.
- Mutha kupanga mapapu aku Bulgaria ndi ma dumbbells osapindika patsogolo, osasunthira kumbuyo kwanu molunjika, monga ndimapapu wamba aku Bulgaria okhala ndi barbell. Komabe, kudzakhala kovuta kwambiri kwa inu kusamala pamenepo. Ngati mukufuna kutulutsa ma quadriceps, ndiye kuti m'malo mwaziphuphu za ku Bulgaria zokhala ndi ma dumbbells, ndibwino kuti muziyenda ndi ma dumbbells m'bokosi kapena pabenchi, pantchitoyi zidzakhala zosavuta kuti mukhale olimba ndikuyang'ana ntchito ya minofu yomwe mukufuna.
Mapapu a Smith
Kusiyananso kwina kwa izi ndi mapapo a Smith Bulgarian. Zachitika motere:
- Sankhani gulu liti lomwe mukufuna kutsegula kwambiri. Ngati quadriceps, ndiye kuti mwendo wakutsogolo uyenera kukhala pansi pa bar, ndiye kuti katunduyo azilunjika mtolo wozungulira wa quadriceps. Izi ndizowona makamaka kwa othamanga omwe miyendo yawo imapangidwa mwanjira yopanda mawonekedwe ndikuwoneka ngati kaloti. Benchi imayikidwa pafupi theka la mita kutsogolo kwa makina. Ngati mukufuna kugwiritsa ntchito minofu yambiri, ndiye kuti timabweretsa mwendo wakutsogolo patsogolo, ndipo timayika benchi pafupi pansi pa bala. Kuyenda kwake kudzakhala kocheperako, koma matako azikhala pamavuto nthawi zonse.
- Maluso aukadaulo ali ofanana ndi mitundu ina yamapapu aku Bulgaria: kupuma kwinaku mukutsika, tulutsani mpweya kwinaku mukukweza. Mapapu aku Bulgaria ku Smith ndiosavuta chifukwa simukuyenera kutengera chidwi chakumbuyo ndipo mutha kuyang'ana kwathunthu pakuchepetsa ndikukula kwa magulu ogwira ntchito.
Momwe mungasinthire zigawenga zaku Bulgaria?
Mabulogu aku Bulgaria kapena mapapu oyeserera ndi machitidwe abwino kwambiri olimbitsira minofu m'miyendo mwanu ndikuwapatsa mawonekedwe oyenera. Komabe, sioyenera aliyense. Kungakhale kovuta kwa anthu omwe avulala kumwendo ndi kumapazi kuti azitha kulumikizana bwino ndi mwendo wakumbuyo - pali zovuta zina mu mitsempha.
Ndibwino kuti mutenge zochitikazi ndi mapapu akale - ma biomechanics awo ali ofanana. Komanso, yankho labwino lingakhale m'malo mwawo poyenda pa benchi yokhala ndi ma dumbbells kapena ndi barbell ndi mapapu okhala ndi barbell m'mbali. Ndipo, zachidziwikire, musaiwale zam'munsi.
Zoyipa zazikulu, kufa, ndi makina osindikizira mwendo ndizomwe muyenera kuti mukhale ndi minofu. Ndi zolimbitsa thupi monga mapapu, kupindika ndi kutambasula miyendo mu simulator kapena mitundu ingapo yolumpha, timang "kumaliza" minofu yomwe yatopa kale poyenda pang'ono kuti tithe kupangitsa kupanikizika kwakukulira.
Maofesi a Crossfit ochita masewera olimbitsa thupi
M'munsimu muli maofesi angapo ogwira ntchito omwe mungayesere pa ntchito yanu yotsatira. Maofesi apangidwira othamanga odziwa bwino, ndibwino kuti oyamba kumene osakonzekera asankhe china chosavuta.
