Mpaka posachedwa, zikhomo (zoyeserera zomwe zimatsanzira kuyenda kwa okwera ndi kukwera miyala) zimangopezeka m'malo ogulitsira ndi malo osangalatsa, koma tsopano pafupifupi malo aliwonse olimbitsa thupi a CrossFit amakhala nawo. Chifukwa chake ndi chosavuta: zikwangwani zotchipa ndizotsika mtengo komanso zothandiza kwambiri pophunzitsa. Mabungwe oterewa ndi otchuka ndi othamanga amitundumitundu, popeza pegboard yolowerera imakupatsani mwayi wopititsa patsogolo magwiridwe antchito ndi kulimba mtima kwa thupi lanu, kukwaniritsa mapikisano atsopano.
M'nkhaniyi, tikambirana za zomwe pegboard ndi maphunziro omwe angatipatse izi.
Kodi pegboard ndi chiyani?
Pegboard (pegboard) - bolodi lapadera lamatabwa lokhala ndi mabowo, kutengera kayendedwe ka wokwera pamene akukwera thanthwe loyimirira.
Kusuntha kumachitika pogwiritsa ntchito ma handles apadera omwe amafunika kuyikidwa m'mabowo omwe anali pa bolodi. Pachifukwa ichi, pegboard imapachikidwa pakhoma mozungulira, mopingasa kapena pangodya. Kukweza kwa thupi kumachitika kokha chifukwa cha ntchito ya mikono ndi minofu ya lamba wamapewa, minofu ya miyendo siyimachita nawo kayendetsedwe kake.
Kutalika kwa bolodi kumatha kukhala kosiyana: kuyambira 75 mpaka 150 sentimita. Masewera olimbitsa thupi amakhala ndi zikhomo zazitali, mitundu yayifupi ndiyabwino kulimbitsa thupi kunyumba. Kuphatikiza apo, kukhala ndi chidziwitso chocheperako ndi macheka ozungulira, kubowola ndi chopukusira, mutha kupanga pegboard yoyenera pazolinga zanu popanda zovuta zambiri, osagwiritsa ntchito ndalama.
© leszekglasner - stock.adobe.com
Kuyendetsa bwino kwa simulator
Kuchita bwino kwa pulojekitiyi ndikuti katundu wotere, kuphatikiza zinthu zosasunthika komanso zamphamvu, ndizodziwika bwino, komanso minofu ya lamba wamapewa, wozoloŵera kugwira ntchito yotopetsa ndi chitsulo pamalo ochitira masewera olimbitsa thupi, izi zikhala zovuta komanso zolimbikitsira kukula.
M'malo mwake, mumagwira ntchito ndi kulemera kwanu, mumachita zokoka zingapo popachika dzanja limodzi kapena limodzi, ndege zosiyanasiyana komanso ma amplitudes osiyanasiyana, omwe amanyamula magulu angapo amisempha ya torso ndi yolimbitsa thupi, imathandizira kupumula kwa thupi lanu, imapanga mitsempha ndi minyewa yamphamvu ndi yamphamvu, imalimbitsa mphamvu yakukhazikika ndikukula nyonga yayikulu kupirira minofu yonse ya torso.
Ndi minofu iti yomwe imagwira ntchito?
Magulu akuluakulu am'mimba omwe amatenga nawo pegboard ndi ma biceps ndi brachialis, mitolo yakumbuyo ndi yapakati ya minofu ya deltoid, minofu yamanja ndi manja, latissimus dorsi ndi trapezius, ndi rectus abdominis muscle.
Zowonjezera za msana, mitsempha yakutsogolo ya minofu ya deltoid ndi minofu yolimba imakhazikika m'thupi mukamakweza.
Mitundu ya kukwera kwa pegboard
M'maphunziro ake, wothamanga amatha kukweza ma pegboard mosiyanasiyana. Tiyeni tione mbali za aliyense wa iwo.
Kukwera kwa pegboard
Uwu ndiye mtundu wonyamula womwe muyenera kuyamba kugwiritsa ntchito chipolopolochi. Kukweza kopingasa nthawi zambiri kumakhala kovuta makamaka kwa othamanga apakatikati, chifukwa mayendedwewo amafanana mofanana ndi kukoka pa bar pogwiritsa ntchito chingwe chochepa chofananira, kapena kukwera chingwe. Muyenera kuyamba kuphunzira zolimbitsa thupi ndi bolodi lalifupi ndikuchulukitsa pang'onopang'ono, kuchita masewera olimbitsa thupi pamapiketi ataliatali kapena kukweza ndi kukweza kwambiri nthawi imodzi.
© leszekglasner - stock.adobe.com
Kukwera kopingasa pa pegboard
Kukweza kopingasa kumakhala kovuta kwambiri kuposa koyimirira, chifukwa kumafunikira minofu yolimba komanso yolimba m'manja ndi kumbuyo, komanso ma biceps ndi minofu yakutsogolo. Mukuyenda konseku, manja amakhala opindika pamawondo, ma biceps, ma deltas kumbuyo ndi latissimus dorsi amakhala pamavuto osasintha. Ochita masewera osaphunzitsidwa amatha kuvulala mosavuta nthawi yomweyo, chifukwa kupsinjika kwakukulu kumayikidwa pamphuno ndi paphewa.
Kukwera bolodi pakona
Gulu ili Chili zinthu ziwiri zapitazi, ife imodzi kusuntha onse ofukula ndi yopingasa. Nthawi zambiri bolodi limayikidwa pakona pa madigiri 30-45.
Kukweza ma Angle kumakhudza magulu am'mimba kwambiri, ndipo pafupifupi minofu yonse yayikulu yamthupi lathu imakhudzidwa.
Njira zolimbitsa thupi
Kotero tiyeni tiwone momwe ntchitoyi yachitidwira mwaluso.
Maphunziro
Musanayambe kuphunzira kukwera mapepala, yambani ndi masewera olimbitsa thupi.
- Choyambirira, izi ndizokoka mosiyanasiyana (zokulirapo, zopapatiza, zofananira, zosiyananso, ndi zina zambiri), yesetsani kukwaniritsa 20-25 munjira imodzi. Kukhoza kukwera chingwe popanda kugwiritsa ntchito miyendo sikungakhale kopepuka, mayendedwe awiriwa ndi ofanana kwambiri mu biomechanics.
- Kukweza kopingasa pakhosi, zoyeserera zabwino kwambiri ndi "nyundo" zokhala ndi ma dumbbells, chifukwa zimagwira bwino ma biceps ndi brachialis - minofu yomwe katundu wambiri amagwera akakwera bolodi yopingasa.
- Tikukulimbikitsani kuti muyambe kukwera bolodi loyimirira, kutenga nthawi yanu ndikusinthasintha mulimonse. Palibe chifukwa chothamangitsira zinthu. Ngakhale mukumva kuti ndinu okonzeka kukwera masitepe othamanga mwachangu komanso "mwankhanza", simuyenera kuchita izi, kutambasula minyewa yolimbitsa thupi ndichinthu chovuta. Kutsatira njira yolondola komanso kutentha kokwanira kumathandiza kupewa izi.
Pochita izi, ndikofunikira kwambiri kuwona njira yolondola yakuphera, popeza pali chiopsezo chovulaza mafupa ndi mitsempha.
© Kaspars Grinvalds - stock.adobe.com
Magwiridwe
Kukwera bolodi kuyenera kuchitidwa motere:
- Timakhala poyambira: timayika ma handles m'mabowo patali kwambiri. Kumbuyo kuli kowongoka bwino, kuyang'ana kumayang'ana m'mwamba, mikono ikumangika pang'ono, miyendo ndiyabwino. Mutha kutambasulira miyendo yanu pansi, kapena kugwadira ndikubweza mapazi anu - chilichonse chomwe chikukuyenererani. Onetsetsani kuti mwagwiritsa ntchito chatsekedwa, chifukwa pogwiritsa ntchito lotseguka, simudzatha kukhala ndi thupi lanu kwa nthawi yayitali, ndipo zala zanu sizidzalumikizana;
- Timapanga kayendedwe koyamba. Ngati mukukwera khoma lolunjika, pezani pang'ono poyambira, kenako chotsani chogwirira chimodzi mdzenjemo ndikuyiyika mu dzenje lomwe lili masentimita 15-20 kupitilira apo. Chofunikira ndikuti muziyang'ana kwambiri mayendedwe anu ndikulowa mu dzenje nthawi yoyamba, apo ayi kulimba kwanu kungafooke mwachangu kuposa minofu yonse. Ngati mukuyenda pa bolodi yopingasa, chotsani chogwirira chimodzi mdzenjemo ndikuyikeni kumanzere (kapena kumanja) kwanu ndipo musapumulitse minofu yanu kwakanthawi. Tikamayenda pa benchi yopendekera, timatsogoleredwa ndi mfundo zomwezo;
- Mukamaliza kuyenda ndi dzanja limodzi, pindulani ndi mphamvu zonse, miyendo ndi kumbuyo ziyenera kukhala zowongoka kwathunthu. Tsopano mutha kupitiliza kukwera;
- Yendani ndi dzanja lina. Limbani mwamphamvu ma biceps ndi mkono wakutsogolo kwa dzanja (kapena mbali), uku ndiye kudzaza kwanu bwino. Atapachikidwa pa dzanja limodzi, Yalani chogwirira ndi kuyesa mosamala kulowa mu dzenje ili pa msinkhu womwewo. Zimitsani kuthamanga ndikubwereza mayendedwe omwewo mpaka mukafike kumapeto kwa bolodi.
Akatswiri othamanga amadzipangitsa kukhala kovuta kuti athe kunyamula chikhomo pogwiritsa ntchito zolemera zina zoimikidwa pa lamba. Izi zimawonjezera kuchuluka kwa magalimoto, koma zimafunikira maphunziro apamwamba kwambiri. Osewera ovomerezeka sanalimbikitsidwe kuti aphedwe.
Maofesi a Crossfit
Maofesi omwe agwiritsidwa ntchito pansipa apangidwa kuti apange othamanga apakatikati komanso apamwamba. Amatsutsana ndi oyamba kumene, chifukwa amapereka axial yolimba msana ndipo amakhala ndi zovuta zolimbitsa thupi zomwe zimafunikira dongosolo la minofu ndi mafupa ophunzitsidwa bwino.
