Zochita zolimbitsa thupi za crossfit: zosankha ndi maluso * Crossfit

CrossFit ndi masewera olimbitsa thupi omwe ali ndi masewera olimbitsa thupi osiyanasiyana komanso njira yodabwitsa yazida zamasewera. Chitsanzo chodabwitsa cha izi ndichapadera kwambiri ndipo sichinagwiritsidwe ntchito pochita masewera ena olimbitsa thupi ndi sled mu CrossFit. Imeneyi ndi njira yachilendo kwambiri yophunzitsira magulu ambiri amisempha, omwe amatha kukulitsa mphamvu yayikulu komanso kupirira kwamphamvu mu minofu ya miyendo, lamba wam'mbuyo ndi phewa. Zochitazo sizikhala zopanda nzeru zake komanso misampha yake. Ndi mtundu wa chisonyezero cha kuthekera kwa magwiridwe antchito amthupi, chifukwa chake kukankha kapena kukokera gulaye ndi chinthu chofunikira pamipikisano yambiri yayikulu.

Munkhaniyi tiona momwe tingagwiritsire ntchito crossfit sled munjira yophunzitsira komanso momwe mungapindulire ndi izi popanda kuwononga thupi lanu.

Kodi CrossFit sled ndi chiyani?

Mapangidwe a projectileyi ndiosavuta kwambiri. Gawo loyambali ndi chimango chachitsulo, gawo lakumunsi lomwe limakhala ndi mawonekedwe amakona anayi (ma diski kuchokera ku bar kapena zolemetsa zina zowonjezera zili pamenepo), ndipo gawo lakumwambali limakhala ndizitsulo zazitsulo zolinganizika zozungulira zomwezo kutalika ndi makulidwe (ndizofunikira kukankhira legeni pamaso panu). Gawo lachiwiri ndi chikhomo cholemera (ma diski amakwera). Chingwe chimamangiriridwa pansi. Ili ndi kanyumba kumapeto kumapeto kuti mutha kulumikiza chogwirira chilichonse chosavuta.

Monga mukuwonera, ntchito yomanga pulogalamuyi ndiyosavuta. Ngati sizotheka kugula ma sled otere m'masitolo amasewera, wowotcherera wabwino amatha kuthana ndi ntchito yopanga. Mwa njira, m'malo ambiri olimbitsa thupi mumatha kupeza njira yopangira seled.

Ubwino wogwira ntchito ndi sled

Pali njira zambiri zomwe mungagwiritsire ntchito mphamvu ya CrossFit pophunzitsa. Mtundu uliwonse wa ntchito ndi zida izi umabweretsa wothamanga phindu lake. Tiyeni tiwone momwe othamanga angatengere pochita masewera olimbitsa thupi osiyanasiyana mosiyanasiyana.

Kukula kwa minofu ya miyendo ndi kumbuyo

Kukankhira gulaye patsogolo panu kumayika kupsinjika kwa minofu ya miyendo yanu ndi kumbuyo kwanu. Kuyenda ndi mtundu wa kukana kuthamanga. Slede yamaphunzirowa imakhala ngati kukana, kutilepheretsa kukula kwambiri. Kusunthaku kumakhala ndi magawo awiri: kuyambira pamalo oyimilira komanso kupititsa patsogolo nthawi zonse mukamapita patsogolo.
Ntchito yotere imakulitsa mphamvu ndi kupirira kwa ma quadriceps, minyewa yolimba ndi minofu yolimba, zomwe zimapangitsa kukhala kosavuta komanso koyenera kuchita zolimbitsa thupi pamiyendo ndikupanga liwiro lothamanga mtunda waufupi. Mphamvu zophulika za miyendo imakulanso, zomwe zimathandizira kuchita zolimbitsa thupi zothamanga ngati kulumpha kwakukulu pabokosi, ma squat okhala ndi kaye pansi, ndi ena ambiri.
Biomechanically, kuyenda uku ndikofanana kwambiri ndi kukoka sledi kumbuyo kwake, kusunthira nkhope patsogolo. Wothamanga amamanga zingwe zapadera pamapewa kapena lamba ndikuyesera kuthamangira kutsogolo. Pa nthawi yomweyo, sledges kwambiri kusokoneza ntchito, chifukwa salola kukhala liwiro. Kuchita izi kumalimbikitsidwa kwa othamanga omwe mphamvu yamiyendo yophulika ndiyofunika, mwachitsanzo, kuti aphulike kwambiri koyambirira pa mpikisano wothamanga kapena kulumpha kwakutali komanso kwakutali.

Kubwerera kumbuyo ndi phewa

Mukamakoka gulaye kumbuyo kwanu, kutsindika kwa katundu kumasunthira kumtundu wa lamba wam'mbuyo ndi phewa. Mphamvu yakudzikokera kumbuyo imafanana ndi kupalasa ndege yoyeseza: kulimbika kwamphamvu pamiyendo yonse ya torso kumakulirakulira, kulimba kumakhala kolimba, ndipo kumakhala kosavuta kuti minofu ithe kuthana ndi zopweteka zochokera ku anaerobic glycolysis.
Kuphatikiza apo, zolimbitsa thupi zonse zoyenda pamtanda zimaphatikiza zochitika za aerobic ndi anaerobic. Izi zimapangitsa kusintha kwa ntchito yamitsempha yamtima komanso kugwiritsa ntchito mphamvu zambiri (zopatsa mphamvu), zomwe zidzakhala zofunikira kwambiri kwa othamanga omwe ali pagawo loyatsa mafuta ndikuyesetsa kuchotsa mafuta owonjezera omwe amapezeka pansi pake.

Zovuta komanso zotsutsana

Crossfit sled ndi mphunzitsi wogwira mtima koma waluso. Kuphatikiza pa malangizo omwe angagwiritsidwe ntchito, alinso ndi zotsutsana zingapo.

Kuopsa kwakukulitsa kuvulala kwakale

Onse akukankhira chopingasa chopingasa patsogolo panu ndikukoka sledi kumbuyo kwanu mumanyamula katundu wa axial wolimba msana (makamaka pa lumbar msana). Pachifukwa ichi, kugwira ntchito ndi legeni sikuvomerezeka kwa othamanga omwe ali ndi scoliosis, kyphosis yochulukirapo kapena Lordosis, hernia kapena protrusion.

Kukankhira gulaye patsogolo panu kumathandizanso kwambiri kugongono ndi mfundo za m'mapewa ndi mitsempha. Kukankhira sledulo sikulimbikitsidwa kwa othamanga omwe ali ndi kuvulala m'zigongono ndi paphewa, komanso kwa othamanga mphamvu ndi ma benchi othamanga omwe maphunzilo awo amayang'ana kwambiri zolemera zaulere pamabenchi (atagona pa benchi kapena atakhala). Katundu pamphuno ndi m'mapewa adzakhala wamkulu kwambiri, mitsempha ndi minyewa sizikhala ndi nthawi yoti zichiritse, ndipo posakhalitsa izi zimabweretsa kuvulala. Ndi nkhani yofananira ndimabondo: kuchita kukankha mosinthana ndi ma barbell squille kapena makina osindikizira mwendo pang'onopang'ono kumatha minofu yolumikizana, yomwe ingakulepheretseni kupitiliza kuchita masewera olimbitsa thupi mtsogolo.

Ngozi yowopsa

Kukoka gulaye kwa inu sikopweteketsa mtima kuposa kukankhira legeni patsogolo panu, chifukwa katunduyo amagawidwa mofananamo paminyewa yonse ya torso. Koma samalani: Kugwedeza mopitilira muyeso kuphatikiza kulimbitsa thupi kwa ma deltoid kumatha kubweretsa ku hypertonicity ya ma deltas apakati ndi kumbuyo. Izi zitha kubweretsa misozi ya minyewa, kupindika, kapena kuwonongeka kwa khafu ya rotator.

Tiyenera kudziwa kuti zonsezi zili pamwambapa, makamaka, pomwe wothamanga amachita masewera olimbitsa thupi mopitilira muyeso, osatsata njira yolondola, kapena amakhala akupitilira ndipo samalandira zokwanira kuti achire.

Sledwe ndi mphunzitsi wabwino kwambiri, ndipo simuyenera kuyesa kudzichotsera nokha nthawi iliyonse yomwe mumagwira nayo ntchito. Musapitirire ndi zolemetsa zowonjezera ndikutsata njira yolondola, kenako mutha kupindula ndi zochitikazi, ndipo chiwopsezo chofooketsa thanzi lanu komanso moyo wanu wamasewera zitha kukhala zero.

Ndi minofu iti yomwe imagwira ntchito?

Zochita zitatu zoyambirira zimachitidwa ndi legeni:

kukankhira legeni pamaso panu;
kukokera gulaye kwa inu;
kukoka gulaye ndi nkhope patsogolo.

Zochita zolimbitsa thupi zimakhala ndi ma biomechanics osiyanasiyana, ndipo katundu wamagulu osiyanasiyana amisinkhu amasiyananso.

Mukakankhira gulaye patsogolo panu, gwirani ntchito kwambiri: minofu yotupa, ma hamstrings, ma quadriceps, minofu ya ng'ombe, zotulutsa msana, mitolo yamkati yaminyewa, ma triceps ndi minofu ya pectoral.

Mukakoka gulaye, mukuyang'ana kutsogolo, ntchito zotsatirazi: trapezius minofu, minofu ya khosi, minofu ya gluteal, quadriceps, hamstrings, minofu ya ng'ombe ndi zotulutsa msana.

Mukakokera gulaye kwa inu, amagwira ntchito zochulukirapo: mitolo yakutsogolo ndi yapakatikati ya minofu ya deltoid, ma lats ndi ma trapezius minofu yakumbuyo, ma biceps ndi mikono yakutsogolo, omwe amatulutsa msana ndi minyewa yaminyewa.

Nthawi zonse, minofu yam'mimba yam'mimba yam'mimba, yam'kati komanso yolumikizirana imakhala yolimbitsa poyenda.

Njira zolimbitsa thupi

Pansipa tiwona njira yochitira masewera olimbitsa thupi ndi sitepe ndi sitepe.

Kukankhira legeni pamaso panu

Zochita zamtunduwu ziyenera kuchitidwa motere:

Ikani legeni patsogolo panu, tsamira patsogolo pang'ono ndikupumitsa manja anu pazowongoka. Yang'anirani kutsogolo kwanu, msana wanu uyenera kukhala wowongoka, mwendo umodzi ukutambasula patsogolo. Minofu ya triceps ndi gluteus ndiyomwe imakhazikika pang'ono, iyenera kukhala mu "kasupe", wokonzeka kukankhira kulemera patsogolo.
Pangani mayendedwe oyambira. Kusunthaku kuyenera kuchitidwa pa 80% chifukwa cha ntchito ya minofu ya miyendo, mapewa ndi ma triceps amangotithandiza kuti tisataye liwiro lomwe tapeza. Limbikitsani matako ndi mitsempha ya mwendo patsogolo pa mwendo ndikuyesera kuyamba, nthawi yomweyo legeni liyenera kutuluka.
Yambani kutola liwiro. Slede ikangosunthira pamalo ake, tengani phazi lanu lakumbuyo ndikupita patsogolo. Gawo lirilonse latsopano liyenera kukhala lophulika komanso ladzidzidzi. Kumbukirani kusunga nsana wanu molunjika ndikuyang'ana komwe mukuyenda.

Kukoka gulaye kwa inu

Zochitazo zikuchitika motere:

Gwirani chogwirira chomwe chapachikidwa pa carabiner kumapeto kwa chingwe. Chingwe chikakhala chotalikirapo, ndizovuta kwambiri kuti izi zichitike. Bwererani kuti mumange chingwecho, kuchokera apa tidzakulitsa chidwi choyamba;
Tengani m'chiuno mwanu pang'ono, nsana wanu uli wowongoka, kuyang'ana kwanu kulunjika kutsogolo, mikono yanu yakhotama pang'ono m'zigongono ndipo yatambasulidwa patsogolo panu;
Lolani chingwecho kuti chimasuke pang'ono ndipo nthawi yomweyo mutakokera gulaye kwa inu, munthawi yomweyo mumalumikizana ndi minofu ya thupi (biceps, back deltas, latissimus dorsi) ndi miyendo (quadriceps ndi hamstrings). Pakadali pano, legeni liyenera kuchoka pamalo ake, ndipo ikakulowera, tengani masitepe ang'onoang'ono 2-3 kuti chingwe chikhale ndi nthawi yotambasula. Kuti slede ipite patali kwambiri nthawi iliyonse, ikatha kukankha kulikonse, bweretsani masamba amapewa palimodzi kuti mulowetse minofu yakumbuyo;
Popanda kulola kuti gulutsoli liyime, bwerezani kayendedwe kanu komwe mukufuna, kuti muwonjezere liwiro la pulojekitiyi ndi kukankha kulikonse, kapena osalola kuti iziziziritsa. Msana uyenera kukhala wowongoka panthawi yonse yochita masewera olimbitsa thupi, kuzungulira lumbar kapena thoracic msana sikuvomerezeka, popeza kumadzaza ndi kuvulala;
Ochita masewera ambiri amavutika kuyang'ana pamene akubwerera chammbuyo. Kuti muwone bwino zochitikazo, khalani ndi mnzanu wophunzitsayo akuyimirani kumbuyo kwanu ndikukulangizani ngati kuli kofunikira.

Kukoka gulaye ndi nkhope yakutsogolo

Mtundu uwu wazolowera pamtanda wa crossfit umachitika motere:

Tetezani zomangira zamapewa kapena zilumikizeni ku lamba wothamanga. Pitani kutali ndi gulaye kuti chingwe chikutambasulidwe bwino, tsamira patsogolo pang'ono, koma sungani msana wanu molunjika. Maso akuyang'ana patsogolo panu, mwendo umodzi umabweretsedweratu patali ndi sitepe imodzi;
Yambani kayendedwe koyamba. Sledeyo iyenera kutulutsidwa mwachangu, koma mosadukiza, sayenera kusunthidwa mwadzidzidzi, apo ayi mutha kuvulaza msana. Timapukuta mwendo, ndikubweretsa kutsogolo, ndikuyesera kutenga sitepe yoyamba, kuyesera kukanikiza pansi ndi chidendene patsogolo pa mwendo woyimirira. Pa nthawi imeneyi legeni ayenera kuyamba kusuntha;
Popanda kupuma, timangoyenda kutsogolo ndi phazi lathu lakumbuyo ndikusamutsira mphamvu yokoka. Mukatenga masitepe 3-4, njira zina zidzakhala zosavuta, popeza legeni lidzakhala ndi nthawi yowonjezerapo, ndipo mayendedwe ena onse sadzafunikiranso kuyesayesa kwamphamvu kwamiyendo ndi kumbuyo.

Zolowera za Crossfit

Ngati masewera olimbitsa thupi anu ali ndi zida izi, musaphonye mwayi wakugwira nawo ntchito. Izi zibweretsa zosiyanasiyana pamachitidwe ophunzitsira ndipo zimakupatsani chidwi chatsopano mutatha kulimbitsa thupi.

Chenjezo: ma crossfit complexes omwe alembedwa patebulo amakhala ndi masewera olimbitsa thupi omwe amapanga katundu wolimba wa msana ndipo salimbikitsidwa kwa othamanga oyamba.

Mkwiyo	Kankhirani legeni patsogolo panu 30 metres, 15 burpees wokhala ndi bala yopingasa ndikukoka sled mita 30 mbali inayo. Zozungulira 4 zonse.
Loco	Chitani masewera 10 a barbell, 15 kulanda kettlebell manja awiri, 20 kettlebell yotembenuka manja, ndikukankhira chopondera mita 60 patsogolo panu. Zozungulira zitatu zokha.
Mwala wopondapo	Chitani chikoka cha slediyo kwa inu mita 25, dutsani 25 mita ndi mapapu okhala ndi barbell, dutsani mtunda wobwerera ku gulaye ndi chomenyera pamutu panu ndikukankhira choponyacho kumbuyo kwanu. Zozungulira zitatu zokha.
Mbuye wa zidole	Kankhirani legeni patsogolo panu ndipo nthawi yomweyo kokerani gulaye kumbuyo kwa inu mita 25. Zozungulira 10 zokha.