Zochita za Crossfit
6K 0 09.06.2017 (kukonzanso komaliza: 07.01.2019)
Barbell Lateral Lunge ndichizolowezi chachilendo chokhazikitsira minofu yamiyendo ndi matako. Mosiyana ndi mapapu achikale okhala ndi barbell kapena ma dumbbells, katundu wambiri pano amagwera pamtolo wotsatira wa ma quadriceps ndi minofu ya gluteal. Ma hamstrings ndi ma adductors samachita nawo zambiri poyenda.
Ndibwino kuti mupange mapapu am'mbali ndi barbell, osati ndi ma dumbbells. Izi zidzakupangitsani kukhala kosavuta kuti muwongolere momwe thupi lilili, ndipo simungatsamire patsogolo kwambiri, zomwe zingakuthandizeni kuti muziyang'ana kwambiri pakugwiritsa ntchito gulu la minofu.
Munkhaniyi tiona momwe tingachitire zolimbitsa thupi molondola, komanso zomwe zingatipatse pafupipafupi.
Ndi minofu iti yomwe imagwira ntchito?
Tiyeni tiyambe kuyang'ana kuti ndi minofu iti yomwe imagwira ntchito popanga mapapo am'mbali.
- Magulu akuluakulu ogwira ntchito ndi ma quadriceps (makamaka mitolo yotsatira ndi yapakatikati) ndi minofu yolimba.
- Katundu wosalunjika amagwiritsidwa ntchito pazingwe ndi ma adductors.
- Zowonjezera za msana ndi minofu yam'mimba zimakhala zolimbitsa thupi poyenda.
Ubwino ndi zotsutsana
Chotsatira, tikufuna kuwonetsa chidwi pazochitikazo, komanso kukambirana zina mwazomwe zilipo kale.
Ubwino wochita masewera olimbitsa thupi
Chipilala cha barbell ndichimodzi mwazinthu zochepa zomwe mungagwiritse ntchito kutsindika katundu kunja kwa ma quadriceps. Ochita masewera ambiri omwe amakhala ndi masewera olimbitsa thupi komanso olimbitsa thupi amakhala ndi kusalinganizana kwina: ntchafu yamkati yakula bwino, ndipo quadriceps yakunja imagwa pachithunzicho. Minofu ya mwendo imawoneka yosakwanira.
Pofuna kukonza izi, chidwi chachikulu chimayenera kulipidwa pakuchita masewera olimbitsa thupi komwe kumatsitsa mutu wa quadriceps, monga mapapu ammbali okhala ndi barbell, chopondera mwendo ndi miyendo yopapatiza, kapena squats mumakina a Smith okhala ndi miyendo yopapatiza. Njira yophunzitsira iyi ithandizira kukulitsa minofu, kukulitsa mphamvu ndikuwongolera mpumulo.
Zotsutsana
Komabe, chifukwa chazotsutsana ndi zamankhwala, izi sizoyenera kwa othamanga onse. Mapapu am'mbali amakhudza kwambiri bondo limodzi ndi mitsempha. Anthu omwe avulala kwambiri ndi mitsempha yambiri nthawi zambiri amamva kuwawa komanso kusapeza bwino pochita izi. Kuphatikiza apo, machitidwe oterewa amakhumudwitsidwa kwambiri kwa anthu omwe ali ndi matenda aakulu monga tendinitis, bursitis, kapena osteochondrosis.
Ma langi okhala ndi barbell m'mbali ndi masewera olimbitsa thupi otetezeka komanso osavuta kuchokera kuma biomechanics, koma othamanga ena amatha kuvulala nawo. Mu 99% ya milandu izi zimachitika chifukwa chosasunga njira yogwirira ntchito yolemera kwambiri. Muyenera kugwira ntchito pano ndi kulemera bwino, komwe mutha kubwereza kangapo konse pa mwendo uliwonse, osaphwanya njirayi. Zolemba zamagetsi ndi zolemera zazikulu zogwirira ntchito zilibe ntchito pano.
Njira zam'mphepete zam'mbali
Njira yochitira masewera olimbitsa thupi ndi iyi:
- Chotsani cholembera pamiyala kapena ikwezeni pamwamba panu ndikuyiyika paminyewa ya trapezius, monganso squats wamba.
- Malo oyambira: kumbuyo kuli kowongoka, miyendo ikufanana wina ndi mzake, mafupa a chiuno agonetsedwa kumbuyo pang'ono, kuyang'ana kumayang'ana kutsogolo. Manja athu timanyamula cholembera, ndikuchikulitsa pang'ono kuposa mulingo wamapewa.
- Timapumira ndikupita mbali ndi phazi limodzi. Kutalika kwake ndi pafupifupi masentimita 40-50. Simusowa kuti mutenge gawo limodzi, apo ayi zikhala zovuta kuti musunge bwino. Chinsinsi chachikulu chaukadaulo apa ndi momwe phazi lilili. Ngati mutembenuza phazi madigiri a 45, mutha kusewera mosadukiza kwathunthu, koma katundu wambiri amasunthira ntchafu yamkati. Ngati simutembenuza phazi konse, ndiye kuti sizowona kuti mudzatha kukhala pansi mozama ndikugwirizira ma quadriceps - anthu ambiri alibe kusinthasintha kokwanira pa izi. Chifukwa chake, tikulimbikitsidwa kuyika phazi lanu pang'onopang'ono - pafupifupi madigiri 10-15. Izi zidzakuthandizani kuti muzitha kupuma mosalekeza m'mavuto anu.
- Kutulutsa mpweya, timadzuka ndikubwerera kumalo oyambira. Chofunikira apa ndikusunga ntchafu mofanana ndi phazi. Simungathe "kukulunga" bondo mkati. Mutha kupanga mapapu ammbali ndi mwendo uliwonse motsatana, kapena mutha kupanga ndalama zomwe munakonza, mwachitsanzo, ndi phazi lanu lamanzere, kenako ndikubwereza chimodzimodzi ndi phazi lanu lamanja. Sankhani zomwe zikukuyenererani.
Malo ophunzitsira a Crossfit
| 24 | Chitani masewera 24 olumpha, mapiritsi 24 a barbell (12 pamiyendo iliyonse), ndi kuthamanga kwa mita 400. Kuzungulira 6 kwathunthu. |
| Anny | Chitani masewera 40 olumpha, ma 20 okhala, ma 20 barbell pambali, ndi 40 okhala. Chovuta ndikumaliza mozungulira mozungulira mphindi 25. |
| Chakudya cham'mawa cha alendo | Chitani ma burpee 10, kulumpha mabokosi 15, ma kettlebell 20 amasambira ndi manja onse, ma 20 okhala, ndi mapapu am'mbali 30 okhala ndi barbell. Zozungulira 5 zokha. |
