Kukoka bala yopingasa: mitundu, pulogalamu ndi njira zolimbitsa thupi * Crossfit

Ndizovuta kulingalira masewera amodzi omwe othamanga sangagwiritse ntchito zokoka pamatabwa kuti amange minofu ndikuwonjezera mphamvu yamanja. Ntchitoyi imaphatikizidwadi pulogalamu yophunzitsira thupi, ngakhale m'masukulu. Zochita zolimbitsa thupi zotere ndizodziwika kwambiri pakati pa othamanga zomwe zimatha kupezeka ngakhale mumachitidwe ophunzitsira atsopano, kuphatikiza CrossFit. Tikambirana za iye m'nkhaniyi.

Ubwino wazokoka

Kutchuka kwambiri kwa masewerawa kumachitika makamaka chifukwa choti sikuti kumangothandiza kukulitsa kulimba kwa minofu ndi kupirira, kumalimbitsa kulimbitsa thupi kwakunja, komanso kumalimbitsa mitsempha, kumathandizira msana wa wothamanga. Magulu osiyanasiyana amisili amakhudzidwa ndipo mitunduyi imatha kusiyanasiyana m'njira zambiri. Ubwino wazokoka pazitsulo zopingasa ndizosakayikitsa. Apanso, izi sizitengera zida zanzeru kapena zoyeserera zapadera. Ndikokwanira kukhala ndi mtanda wolimba, thupi ndi chidwi chowongolera.

Ndi minofu iti yomwe imagwira ntchito?

Tisanapitirire kulingalira za mbali ya zochitikazo, tiyeni tiwone kuti ndi minofu iti yomwe imagwira ntchito kwambiri mukamakoka bala yopingasa.

Magulu angapo amisana kumbuyo, pachifuwa, pamimba, lamba wamapewa amatenga nawo gawo mwakamodzi, omwe ndi:

trapezius, kuzungulira ndi rhomboid, lats, extensor minofu kumbuyo;
chifuwa chaching'ono ndi chachikulu;
mitundu yonse ya minofu yam'mimba;
biceps, triceps;
brachial, posterior deltoid ndi minofu yambiri yakutsogolo.

Njira zingapo ndi ziwembu zokoka pa bar yopingasa zimakupatsani mwayi kuti musinthe kapena kukulitsa mphamvu pagulu linalake la minofu:

Mitundu yazokoka

Mitundu yokoka pa bar yopingasa imagawidwa malinga ndi kusinthana kwa magawo, ngakhale atapangidwa kapena opanda zolemera, koma chofunikira kwambiri ndi njira yakuphera ndi momwe mumagwiritsirabe ntchito. Kumvetsetsa, nawonso, amagawidwa molingana ndi zinthu ziwiri zazikulu - njira zamtali ndi zogwirira.

Kuwona patali kwambiri

Mtunda pakati pa grippers ndi awa:

kugwirana pang'ono - pomwe mtunda pakati pamiyendo ya wothamanga ndi wochepera kuposa mapewa ake;

kulumikiza kwapakati - mtunda pakati pa mikono ndi wofanana ndi m'lifupi mwa mapewa, mwina ungakhale wokulirapo;

kugwirana kwakukulu ndikuti mikono imayikidwa koposa mulifupi-mulifupi.

Kugawika mwa njira yolanda bala

Njira zojambulira ndi izi:

molunjika kapena pamwamba - zikhatho za othamanga zimayang'ana mbali yomwe ili kutsogolo kwa nkhope yake;
kubwerera kapena kutsitsa pang'ono - mtanda wokhotakhota wagwidwa kuchokera pansi ndipo mitengo ya kanjedza imayang'ana pankhope pake;
kusalowerera ndale kapena kufanana - manja atembenukira mkati ndipo zikhatho zikuyang'anizana.

Mwa kusintha momwe mumagwirira kapamwamba, mutha kuyika katunduyo pamitundu yosiyanasiyana. Katunduyu amagawidwa mofananamo m'magulu onse amisempha yomwe imagwiridwa molunjika bwino mtunda pakati pa mikono. Kokani pazenera yopingasa ndikumangirira kwambiri kumbuyo kwa minofu. Choyimira kumbuyo chimalimbitsa ma biceps kwambiri. Mzere wopapatiza wowongoka umapatsanso nkhawa zambiri pamapewa. Kukoka bala yopingasa kumtunda kuyenera kuchitidwa ndi zolemera.

Mitundu yamachitidwe ophera

Kukoka pazitsulo zopingasa kumayang'ana pakukula kwa minofu yonse ya thupi, chifukwa chake, yalowa mwamphamvu pamaphunziro oyambira, ndikukhala gawo limodzi mwa iwo.

Mu CrossFit, pamodzi ndi akale, mitundu yotsatirayi imagwiritsidwa ntchito:

kudula zokoka;
gulugufe;
chifuwa ku bala;
zodumphadumpha.

Maluso awo ndi ofanana kwambiri ndipo nthawi zambiri amachitika chifukwa cha mayendedwe osavomerezeka. Ngati muzojambula zakale zolimbitsa thupi zimachitidwa ndi miyendo yakumunsi yosunthika komanso kokha mwa kupindika kwa magulu osiyanasiyana am'mimba, ndiye kuti pakipping kapena gulugufe wothamanga amapanga mayendedwe osunthika ndipo, mwa inertia, amakweza thupi kumtunda.

Malinga ndi ndemanga, zokoka ndi kipping, mwachitsanzo, ndizosavuta kuposa zachikale, koma ndi njira yolakwika, ndizowopsa. Mutha kupeza zambiri zamomwe mungagwiritsire ntchito zochitachita zilizonse patsamba lathu.

Njira zolimbitsa thupi

Mutha kupanga zokoka pa bala yopingasa, tsiku lililonse komanso kangapo pamlungu. Simusowa kuti muchite mpaka kutopa, katundu wa 70% ndiwotheka. Kuchita zokoka za 7-8 kumathandizira kukulitsa mphamvu ya minofu, ndipo kubwereza komwe kumachitika ndikulimbitsa thupi ndikulimbikitsa kupirira. Nthawi ndi momwe mungakulitsire kuchuluka kwa zokoka pazitsulo zopingasa zimasankhidwa payekhapayekha pophunzitsidwa.

Musanayambe zokopa, masewera olimbitsa thupi, monga kukakamiza, sikungakhale kopepuka. Pulogalamu yokoka pa bar yopingasa imadalira zomwe mukufuna kukwaniritsa: kukulitsa mphamvu yamphamvu kapena kuwonjezera minofu ya minofu.

Njira yokoka pa bar yopingasa ndi iyi:

Limbani pa bar yopingasa, posankha momwe mungafunire m'lifupi ndikugwira.
Pangani kukwera mmwamba kwinaku mukuthamangitsa mpweya nthawi yomweyo. Kusunthaku kuyenera kuchitidwa ndikusuntha kwa masamba. Musayese kudzikoka ndi mphamvu ya biceps, popeza latissimus dorsi ndi gulu lamphamvu kwambiri laminyewa. Zomwezo zikugwiranso ntchito pakusunthika kosiyanasiyana kwa mafupa ndi miyendo - izi sizololedwa mu mtundu wakale wa kukoka. Yesetsani kuyang'ana pa mawonekedwe a zigongono zanu. Muyenera "kuwakankhira" pansi pamene mukukweza thupi kuti katundu wazinyama zazikulu zakumbuyo azikhala wokulirapo.
Kusunthaku kumachitika bwino mwamatalikidwe athunthu. Pamwamba, chibwano chiyenera kukhala pamwamba pa bala yopingasa, ndipo zigongono zimayenera kukanikizidwa motsutsana ndi thupi.
Dzichepetseni pansi kwinaku mukupumira. Kutsika kwakanthawi kuyenera kukhala kofanana ndi kukwera. Potsika kwambiri, konzani manja anu ndikutsitsimutsa minofu yanu yakumbuyo. Imani kaye sekondi imodzi, kenako yesaninso.

Kokani oyamba kumene

Ndipo tsopano maupangiri kwa iwo omwe ayamba kukoka bala yopingasa kuyambira pachiyambi, ndiye kuti, sangangokwera kamodzi. Osataya mtima ndikungodikirira kuti muyambe. Chitani masewera olimbitsa thupi nthawi zonse kuti mulimbitse manja anu. Ichi ndi gawo lofunikira pazochita zanu zolimbitsa thupi chifukwa popanda kugwira mwamphamvu manja anu amatha. Tengani nthawi yanu - ndibwino kuti mupange zotsatira pang'onopang'ono kusiyana ndi kuvulazidwa mwadzidzidzi.

Kukoka bala yopingasa kwa oyamba kumene kuli ndi njira zingapo zapadera zomwe zingakuthandizeni kukonza zotsatira zanu pochita izi mwachidule. Nawa ochepa mwa iwo:

Kubwereza kolakwika. Kuchita ngati kuti mwadzikoka kale pa bar yopingasa. Chibwano chanu chili pamwamba pa bala ndipo manja anu ndi opindika. Koma mumakwanitsa izi mothandizidwa ndi chinthu chothandizira - mpando kapena benchi. Dzichepetseni pang'onopang'ono momwe mungathere. Chitani masewera atatu kapena anayi oyeserera zolimbitsa thupi. Izi ndizabwino kwa iwo omwe sanaphunzire kwa nthawi yayitali ndipo ayambiranso maphunziro.
Kukoka mothandizidwa ndi mnzanu. Lumikizani pa bala yopingasa, ndipo mnzanu, akukukumbatirani kumbuyo, mumulole kuti akuthandizeni kukweza. Njira zitatu zimachitidwa ndikuchepetsa kuchuluka kwa masewera olimbitsa thupi. Kumbukirani kuti cholemetsa chachikulu chiyenera kukhala pa inu.
Kukoka pakati. Ikani mpando kuti mikono yanu iweramire 90 ° kulowera ku bar, ngati kuti mukuchita theka lazokoka. Chitani zina zonse nokha. Chiwerengero cha njira ndi zokoka zomwe zachitika ndizofanana ndi mitundu ina ya masewera olimbitsa thupi kwa oyamba kumene.
Wophunzitsa wapadera kapena zotanuka. M'malo ambiri olimbitsira thupi mumakhala ma simulators apadera (ma gravitrons) othandizira kukoka, amakondedwa kwambiri ndi atsikana. Gulu lotanuka limatha kukhala m'malo athunthu. Zingwe zotanuka zokoka bala yopingasa sizingochepetsa kokha katundu, komanso kuzisintha ndi cholemera.

Kokani pulogalamu pa bala yopingasa

Kuti muwonetsetse kuti mukukula bwino, simuyenera kutsatira njira zolondola zochitira masewera olimbitsa thupi, komanso kutsatira njira inayake yophunzitsira. Pulogalamu yokoka pa bala yopingasa, yopangidwira milungu 30, yatsimikizika bwino kwambiri. Chifukwa cha iye, mutha kukwaniritsa zotsatira zabwino. Pulogalamuyi imapereka njira zisanu zopitilira bala yopingasa nthawi iliyonse yolimbitsa thupi ndikuwonjezera katundu sabata iliyonse.

Mutha kuwona chithunzi cha momwe mungakulitsire zokoka pazenera yopingasa pachithunzipa. Ndioyenera amuna ndi akazi.

Pulogalamu Yowonjezera Sabata 30
Sabata	Yandikirani 1	Yandikirani 2	Njira 3	Njira 4	Njira 5	Chiwerengero
1	6	5	5	4	3	23
2	7	6	5	4	4	26
3	8	6	5	5	4	28
4	8	7	5	5	5	30
5	9	7	6	5	5	32
6	10	7	6	6	5	34
7	10	8	6	6	6	36
8	11	8	7	6	6	38
9	12	8	7	7	6	40
10	12	9	7	7	7	42
11	13	9	8	7	7	44
12	14	9	8	8	7	46
13	14	10	8	8	8	48
14	15	10	9	8	8	50
15	16	10	9	9	8	52
16	16	11	9	9	9	54
17	17	11	10	9	9	56
18	18	11	10	10	9	58
19	18	12	10	10	10	60
20	19	12	11	10	10	62
21	20	12	11	11	10	64
22	20	13	11	11	11	66
23	21	13	12	11	11	68
24	22	13	12	12	11	70
25	22	14	12	12	12	72
26	23	14	13	12	12	74
27	24	14	13	13	12	76
28	24	15	13	13	13	78
29	25	15	14	13	13	80
30	26	15	14	14	13	82

Zowopsa zovulaza

Kukoka bala yopingasa, ngakhale sichinthu chovuta kwambiri kuchita masewera olimbitsa thupi, kumatha kudzazidwa ndi zovulala kapena kusasangalala pambuyo pakuphunzitsidwa bwino.

Chinthu choyamba kusamala ndi mawonekedwe a chimanga. Amapangidwa khungu la kanjedza likatsinidwa kapena kupakidwa ndipo nthawi zambiri osati azimayi okha, komanso amuna, limachitika pambuyo pa gawo loyamba la maphunziro. Njira zabwino zodzitetezera kwa iwo ndi magolovesi apadera amasewera omwe angakuthandizeni kukhalabe pa bar.
Mukamakoka, makamaka kwa oyamba kumene, pamakhala chiopsezo chachikulu chogwa. Izi zimachitika ndi manja osakwanira mokwanira, osagwira bwino, onyowa kapena oterera. Magolovesi kapena ufa wapadera wa talcum ungakuthandizeni kuthana ndi mitengo ya kanjedza yonyowa, ndipo kuti mulimbitse manja, muyenera kuphunzitsa minofu ya m'manja ndikunyamula kwanthawi yayitali pazitsulo zopingasa komanso masewera olimbitsa thupi oyamba kumene.
Ndi kuphunzitsidwa mwamphamvu, makamaka koyambirira, kupweteka kwa minofu, mafupa ndi mitsempha ya kumtunda kwa thupi sikungapeweke. Kuti muchepetse vutoli, tsatirani njira yolondola, konzekera musananyamuke, ndipo pang'onopang'ono muziwonjezera katunduyo.

Maofesi a Crossfit okhala ndi zokoka

Tikukuwonetsani maofesi angapo ophunzitsira a CrossFit, omwe ali ndi pulogalamuyi ndendende ngati kukoka kwapamwamba pa bar.

Unyolo	Chitani zokoka 10, zochotsa 3 zowongoka, ma 10 akufa, 10 burpees. Zozungulira 5 zokha.
Merf	Chitani zokoka 100, treadmill - 1 km, 200 push-ups, squats - 300 reps.
Wopambana makumi atatu	Chitani ma 30 pullups, 30 sock amaukitsa, 30 burpees, 30 kettlebell presses, 30 deadlifts.
Сindy	Chitani zokopa zisanu, ma push 10, ma squat okwera 15. Nthawi: Mphindi 20. Kwa oyamba kumene.

Palibe masewera owopsa, pali zolimbitsa thupi zosayenera. Onetsetsani kuti mwaphatikizanso ma chin pa bala yopingasa mumachitidwe anu ophunzitsira ndipo posachedwa mudzitha kudzitama ndi torso yokongola modabwitsa ndikupopa minofu yamanja. Koma musaiwale za kuphunzitsa kumapeto kwenikweni. Kenako mudzakhala osakanika konse.