Kokani pa bala

Kukoka pa bar ndi masewera olimbitsa thupi omwe amakula bwino kwambiri minofu yakumbuyo. Monga mizere yonse yoyimirira, makamaka yomwe imagwiridwa mwamphamvu, zokoka pazitsulo zimakulitsa kwambiri kuchuluka kwakumbuyo kwathu m'lifupi, komwe kumapangitsa chidwi cha othamanga. Ngakhale kufalikira kwake padziko lonse lapansi komanso kuwoneka kosavuta kwaukadaulo, izi sizaperekedwa kwa aliyense. Njira yakukhazikitsa sikuti ili ndi mbuna zake, zomwe tikambirana lero m'nkhaniyi.

Kodi kukoka kumagwira ntchito iti?

Choyamba, tiyeni tiwone kuti ndi minofu iti yomwe imagwira ntchito ikamakwera bala. Kuchita masewerawa kumanyamula pafupifupi minofu yonse yakumbuyo, yomwe ndi latissimus, rhomboid, trapezius ndi subscapularis minofu. Komanso, gawo lina la katundu limagwera pamatumba am'mbuyo amisempha ya deltoid, ma biceps amikono, mikono yakutsogolo, minofu yam'mimba ndi khosi.

Kuphatikiza apo, katunduyo amagweranso pamitundu ing'onoing'ono yolimbitsa thupi, yomwe imathandizira kulimba kwathu. Pachifukwa ichi kukoka ndi kupachikidwa pa bar ndi gawo lovomerezeka mu pulogalamu yamaphunziro a armwrestler, powerlifter, wankhondo kapena wopingasa.

Ubwino wochita masewera olimbitsa thupi

Pochita zokoka pafupipafupi pa bar, mutha kunyamula minofu yambiri yamkati, kukonza mawonekedwe, ndikulimbitsa kugwira kwanu. Kuphatikiza apo, zochitikazo zimaphatikizapo kupachikidwa pamalo otambasulidwa kumapeto kwenikweni kwa matalikidwe. Izi zimayambitsa kukhumudwa kwamtundu wa vertebrae mu khomo lachiberekero ndi thoracic msana ndipo kumateteza kwambiri matenda amisempha ya mafupa.

Kuchedwa kwa masekondi pang'ono pamalo otsika kwambiri, mumachotsa hypertonicity kuchokera kumtunda wa msana ndikutambasula minofu. Chifukwa cha ichi, popita nthawi, masitepewo amatha, kuthamanga pakati pa vertebrae kumachepa ndipo kuyenda kwa khosi ndi mapewa kumawongolera.

Mitundu yokoka pa bar

Pali mitundu ingapo yama bar. Mwanjira zambiri, njira yochitira izi ndi yofanana, koma, komabe, pali zosiyana.

Kukoka kwakukulu

Chofala kwambiri ndimakokedwe okwera kwambiri. Koma si anthu onse omwe abwera posachedwa pamasewera omwe savuta kuchita izi. Zomwe zimakhudzidwa ndikutambasula bwino kwa mitsempha yonse ndi mitsempha ya minofu, kutsika kwa minofu yotsika, kufooka mwamphamvu ndi hypertonicity ya minofu yakumbuyo, yomwe yapeza pazaka zambiri zantchito komanso moyo wongokhala. Chifukwa chake, muyenera kudziwa njira imodzi yosavuta yokokera: zokoka kuchokera popachika mutagona pa bar.

Kokani pa bar yotsika

Kukoka ma bar ndi njira yosavuta yodziwira njira zolondola. Kuti timalize izi, tikufunikira bala yopingasa yomwe imatha kusintha kutalika kapena zida zina zofananira (mwachitsanzo, ma TRX-loops kapena bar ya Olimpiki ndi ma squat racks). Konzani pafupifupi pachifuwa, bweretsani miyendo yanu patsogolo, iyenera kugwada pang'ono. Maganizo a thupi ayenera kukhala madigiri pafupifupi 45, nthawi zonse timayesetsa kuti msana wathu ukhale wowongoka, kuyang'ana kwathu kumayang'ana kutsogolo. Mukamayendetsa miyendo yanu patsogolo, nthawi yayitali yoyenda idzakhala ndikutsitsa kwambiri latissimus dorsi.

Mukamakoka anthu ena mutagona pa bar yotsika, yesetsani kugwira ntchito mokwanira mwamphamvu kwambiri, ndikukhudza bala ndi chifuwa chanu ndikuwongolera ma lats anu pamwamba pamatalikidwe. Mu gawo loyipa la gululi, yesetsani kutsika pang'onopang'ono momwe zingathere - izi zidzakulitsa minofu yanu yakumbuyo kwambiri ndipo mphamvu yanu idzawonjezeka.

Mukadziwa bwino luso la zokoka mukakhala pa bar, yambani kuyesa kukoka pa bar. Palibe vuto ngati nthawi zoyambilira sizikuyenda bwino. Chinthu chachikulu ndikuyesa kuchita zochulukirapo ndikulimbitsa thupi kulikonse kuposa momwe zinalili motsatira, ndiye kupita patsogolo sikungatenge nthawi.

Kukoka ndi zokulirapo zosiyana

Tikukulimbikitsani kuti muyambe kumangirira pakatikati paphewa - izi zidzakupangitsani kukhala kosavuta kuti mumve kupindika ndikutambasula minofu yotambalala kumbuyo, koma mutha kusiyanitsa mulifupi mwake kulumikizana kuchokera kupapatiza mpaka kukulira kuposa mulingo wamapewa. Kutsitsa uku kwamitundu ingapo kumakupatsani mwayi wogwiritsa ntchito minofu yonse m'thupi lanu. Pocheperako, ma biceps ndi gawo lotsika kwambiri la minyewa yotanganidwa kwambiri imagwira nawo ntchitoyi, ndikukula, m'mbali mwa deltas kumbuyo ndi minofu ya trapezius imagwira ntchito.

Kukoka mmwamba pa bala

1. Malo oyambira: popachika pa bar, ikani manja anu wokulirapo pang'ono kuposa mapewa anu. Kumbuyo kuyenera kukhala kowongoka kwathunthu, chibwano chimakwezedwa pang'ono. Gwirani bala ndikutsekera. Kugwira kotseguka sikungakupangitseni kukhala pamalo owoneka bwino kwa nthawi yayitali, osadzaza mitsempha ya carpal.
2. Yambani kukoka zokopa pamwamba. Timapanga kukokera mmwamba, kwinaku tikutulutsa mpweya nthawi yomweyo. Kusunthaku kuyenera kuchitidwa ndikusuntha kwa masamba. Musayese kudzikoka ndi mphamvu ya biceps, popeza latissimus dorsi ndi gulu lamphamvu kwambiri laminyewa. Zomwezo zimagwiranso ntchito pakusunthika kwamiyendo ndi miyendo - kubera kotereku sikuloledwa pano. Gwiritsani ntchito zingwe zamanja kuti mukulitse minofu yanu yakumbuyo. Izi zichotsa katundu wambiri pamiyendo ndi m'manja mwanu. Yesetsani kuyang'ana pa mawonekedwe a zigongono zanu. Muyenera "kuwakankhira" pansi pamene mukukweza thupi kuti katundu wazinyama zazikulu zakumbuyo azikhala wokulirapo.
3. Kusunthaku kuyenera kuchitidwa kwathunthu matalikidwe. Pamwamba, chibwano chiyenera kukhala pamwamba pa bala yopingasa, ndipo zigongono zimayenera kukanikizidwa motsutsana ndi thupi.
4. Dzichepetseni pansi kwinaku mukupumira. Potsika kwambiri, konzani manja anu ndikutsitsimutsa minofu yanu yakumbuyo. Imani kaye sekondi imodzi, kenako yesaninso.

Momwe mungakulitsire zotsatira zanu?

Pansipa pali maupangiri ochepa ndi malingaliro othandiza, poganizira, mutha kuzindikira malo anu ofooka pokoka, kupeza mayankho oyenera nokha ndikugonjetsa masewera atsopano.

Kulimbitsa manja ndi mikono

Limbitsani manja anu ndikutsogolo ndi masewera olimbitsa thupi ena. A ambiri kubwereza mu kukoka akuluakulu pa bala n'zosatheka popanda mwamphamvu ndi olimba mikono. Chitani izi zotsatirazi kuti mukwaniritse magwiridwe antchito: kulendewera pa bala yopingasa (yokhala ndi zolemera zowonjezera kapena zowonjezera), kukoka matayala, kukwera chingwe chopanda miyendo, kufinya kutambasula, ndi zochitika zingapo zolimbitsa thupi zomwe zimalimbitsa minyewa yanu ndi minyewa yanu. Katunduyu amagwiritsidwa ntchito makamaka kwa iwo omwe avulala ndi zotupa kapena zotupa za carpal. Popanda ntchito yolimbitsa thupi, mumakhala pachiwopsezo chobwezeretsanso chovulalacho, chifukwa mitsempha sinakonzekere kugwira ntchito yamphamvu kwambiri.

Kuphatikiza apo, limbikitsani minofu yanu yakumbuyo ndi yamanja. Ngati mwapeza kale minofu yolimba ndi masewera olimbitsa thupi aulere, kuchuluka kwa zokoka mpaka 20-25 pokoka kamodzi sikuyenera kukhala kovuta kwambiri.

Kuyera kwa njira yophera

Chepetsani kubera poyenda kwanu. Osadzinyenga: popeza munachita kubwereza kotsiriza pomalumikiza kumbuyo kwanu ndi miyendo kuti mugwire ntchito, simulimba, ndipo kuchuluka kwa zokoka mwanjira imodzi sizingasunthe pansi. Kuphatikiza apo, simungakhale otsimikiza ndi 100% kuti njira "yoyipa" yochitira masewera olimbitsa thupi siyingakupangitseni kuvulala ndikutaya ntchito.

Kuti muphunzire kukoka mosadukiza komanso mosagwedezeka, kukoka khoma kapena chinthu china chokhazikika ndi njira yabwino. Mufunika khoma losalala, lotsika kapena chitseko: ikani pamwamba pake ndi chala chanu ndikudalira kwambiri momwe mungathere ndi chifuwa, mimba, ndi ntchafu zanu. Kusunthaku kumavuta kwambiri chifukwa cha kukangana pakati pa thupi lanu ndi khoma. Ntchitoyi ndi yotalikirana kwambiri, popanda chinyengo chilichonse.

Njira zosiyanasiyana zophera

Zosiyanasiyana ndichinsinsi pakupita patsogolo kwamaphunziro. Chitani zokoka zingapo mosiyanasiyana momwe mungathere: kugwira mwamphamvu kapena kopapatiza, kulunjika kapena kusinthira, popanda komanso zowonjezera. Chifukwa cha ntchito yovutayi, mulimbitsa minofu yonse yakumbuyo, komanso kuwonjezera kulimbika kwanu.

Pangani zokopa zapachika pamabala mosiyanasiyana. Nthawi ndi nthawi ndikofunikira kuwonjezera zosiyanasiyana pamachitidwe ophunzitsira ndikukoka osati kalembedwe kakale, komanso mtundu wina wa "pampu", chifukwa chantchito yokhayokha yama lats kumbuyo. Wothamanga sayenera kuyesa kufika pamwamba momwe angathere ndikudziwongola kwathunthu pansi, kugwira ntchito mwamatalikidwe ochepa, osalola kuti minofu yakumbuyo izisangalala kwa mphindi, zomwe zimawonjezera mphamvu zawo komanso kuthekera kochita mobwerezabwereza.

Maofesi a Crossfit okhala ndi zokoka

Onerani kanemayo: KARKOLCHYA FESTA DEESAMಕರಕಳಚ ಫಸತ ದಸKonkani SongWilfy RebimbusPappan-Joswin (November 2024).