Makina ophulika

CrossFit imagwiritsa ntchito masewera olimbitsa thupi ochepa. Chimodzi mwazotchuka kwambiri komanso zothandiza ndizokankhira pansi. Chochititsa chidwi cha ntchitoyi ndi chakuti ndi chithandizo chake mungathe kukhala ndi minofu ya pectoral, triceps, deltas yakutsogolo, komanso kusintha kwambiri kayendedwe ka dzanja.

Munkhaniyi, tiona mwatsatanetsatane zovuta zolimbitsa thupi - zophulika zochokera pansi. Ndiwo, akagwiridwa bwino, ndi omwe amakula bwino kwambiri mwamphamvu mwamphamvu komanso kuthamanga kwa kayendedwe. Momwe izi zimachitikira - werengani.

Ndi minofu iti yomwe imagwira ntchito?

Choyamba, tiyeni tiwone zomwe minofu imagwira ntchito mukamachita zaphokoso. Monga muzochita zolimbitsa thupi, minofu ya pachifuwa, kupingasa kwapambuyo ndi m'mimba zimakhudzidwa. Komabe, ngati mumapanga mayendedwe owonjezera ndi miyendo yanu, minofu ya matako, ma quadriceps, iliopsoas ndi minofu yayitali yakumbuyo imagwira nawo ntchitoyo. M'malo mwake, mukuyatsa zomwe zimatchedwa "minofu yayikulu", yomwe imayang'anira malo oyenera amthupi mlengalenga ndikukhala ndi ma geometry olondola a msana wam'mimba.

Zochita zolimbitsa thupi

Pali njira zingapo zomwe mungapangire zophulika. Takusankhirani zabwino kwambiri ndipo tidazilemba pamndandanda wazovuta zowonjezereka. Nthawi zonse, malo oyambira ali ofanana - enawo akunama. Ndiye pali kusiyanasiyana komwe kumakhala mikono, kugwiritsa ntchito minofu ya miyendo, ndi zina.

Ndi manja pansi

1. Timayika manja athu okulirapo pang'ono kuposa mapewa, timachepetsa chifuwa chathu pansi, mwakukhotetsa mikono pamagulu agongono. Timadzikankhira pansi ndi manja athu onse, manja adang'ambika pansi, koma sasintha malo awo - adakankhira pansi - gawo la "kutulutsa mikono" - adakhudza pansi ndi manja athu.
   
2. Timayika manja athu m'lifupi, ndikuchepetsa chifuwa chathu pansi ndikukankhira pansi mwamphamvu. Mu gawo la "kuthawa", timafutukula mikono yathu kuposa mapewa athu ndikufika pamalowo. Titafika, timayendetsa pansi kuchokera pansi ndikugwira mwamphamvu, ndikudzikankhira kwina ndipo mgawo la "kuthawa" timasintha mawonekedwe a manja kupita koyambirira, ndiye kuti, m'lifupi mwa phewa.
   
3. Musanayambe zolimbitsa thupi, mbali zonse ziwiri za manja, ikani mipiringidzo yaying'ono masentimita 10-15 kutalika. Amatha kuikidwa kunja ndi mkati mwamanja, koma patali pang'ono ndi manja. Timadzichepetsera ndi chifuwa chathu pansi, tikukweza manja athu pazowikapo ndi kuwang'amba pamwamba, ndikusunthira manja athu pazitsulo zokonzedweratu. Timapanga zokopa pazitsulo, ndikukankhira kwina ndikubwerera pansi.
   
4. Malo oyambira - m'lifupi paphewa kupatula. Kenako, timadzichepetsa ndi chifuwa pansi, kenako ndikuwongola manja athu ndikuwaponya pamutu pathu, ngati kuti tikufuna kulowa m'madzi. Pamapeto pa zochitikazo, timakhala pamalo oyambira.
   
5. Timayika manja athu phewa-kupatukana, timakankhira. Kenako, timakankhira pansi ndi manja athu ndipo mu gawo la "kuthawa" timachita kuwomba kumodzi patsogolo pa chifuwa, kenako timatsitsa dzanja lathu.
   

Ndi thupi lonse pansi

1. Kusunthaku ndikofanana ndi komwe kufotokozedwa mu point 5 ya gawo lapita. Kusiyanaku ndikuti mu mtundu uwu muyenera kudzichotsa ndi manja anu, koma nthawi yomweyo musang'ambe manja anu komanso zala zanu pansi. Muyenera kukhala pamalo omwe munali poyamba.
   

   

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2. Timayambanso ntchitoyi poika manja athu m'lifupi ndikuchepetsa chifuwa chathu pansi. Kenako timakankhira pansi ndi manja athu, ndikupita ku "kuthawa", pomwe tili mlengalenga timatembenuka ndi thupi lathunthu, ndikusintha mayendedwe athupi ndi madigiri 90, ndikukhala pansi titatambasula manja athu.
   
3. Tinasiya zomwe timatcha "Aztec" kuti timalize. Uku ndiye kusiyanasiyana kovuta kwambiri kwa masewera olimbitsa thupi, chifukwa chake ngati ndinu othamanga oyamba, musayesere kuchita nthawi yomweyo, chifukwa mutha kuvulala. Yambani poyambira ndikulumikiza manja anu paphewa. Chotsani pansi ndi manja anu, kwinaku mukung'ambika pamwamba pamasokosi. Kutsika pansi, munthawi yothamangako, kokani chiuno mwakachetechete ndipo, titero, pindani pakati, ndikukhudza zala zanu ndi zala zanu. Chepetsani m'chiuno mwanu pansi, ndikubwezeretsanso thupi lanu pamalo ake oyambirira. Khalani pamalo oyambira, ndiye kuti, mutenganso chithandizo mutagona. Mwachidziwikire, simuyenera kugwadira gawo la "kuthawa", komabe, ngati simungathe kuchita izi mwanjira yolondola, gwirani mawondo anu pachifuwa - mayendedwe amchiuno azikhala ochepa, ndipo zolimbitsa thupi zizikhala zosavuta kuchita.

Njira zolimbitsa thupi

Ngakhale mutasankha kuchita zachiwawa zotani, pali mfundo zingapo zofunika kuziwona mukamachita masewerawa:

• Minofu ya chifuwa ndi ma triceps ayenera kumangirizidwa mwamphamvu komanso nthawi yomweyo, kuti apange chidwi champhamvu chofunikira. Chikoka champhamvu kwambiri, nthawi yayitali "yothamanga", ndi zochulukirapo zomwe mudzakhale nazo mu gawo lino (tikulankhula za kukakamizidwa ndi kuwomba mmanja).
• Pambuyo pakukankha, manja ayenera kumasuka - iyi ndi njira yokhayo yomwe mungasinthire msanga malo awo wina ndi mnzake kapena kuyenda.
• Minofu ya m'mimba iyenera kukhala yolimba kuti mafupa a chiuno akhale oyenera.
• Mukafunika kukankha pansi ndikung'amba osati manja anu okha, komanso miyendo yanu, chisankho choyenera ndikuyika manja anu paphewa, pansi pamiyendo yam'mapewa, komanso pakukankha, mudzipatseni chidwi ndi zala zanu.
• Ngati mukuchita zokakamiza "zophulika" kuti mukhale ndi mikhalidwe yolimbana, njira yabwino kwambiri yogwirira ntchito ingakhale kuchita zolimbitsa thupi kwa masekondi 10, kenako masekondi 50 ampumulo. Njira zoterezi ziyenera kuchitika kuyambira atatu mpaka asanu. Ngati cholinga chanu ndi kupirira, ndiye kuti simukuyenera kuyesa kuchita zodzikakamiza zambiri munthawi inayake. M'malo mwake, yang'anani kupitiliza kuchita zolimbitsa thupi kwakutali momwe mungathere.

Kukula kwa liwiro la manja

Makhalidwe othamanga a manja, omwe, kuphatikiza mphamvu, amathandizira kukulitsa zovuta, zitha kukhala zothandiza kwa inu osati mphamvu komanso masewera, komanso m'moyo.

Neuro-muscular synapse

Kuchuluka kwa kuchepa kwa minofu ya minofu kumakhala kochepa. Minyewa yomwe imatumiza chidwi kuchokera kuubongo kupita kuminyewa singathe kugwira ntchito yake mwachangu kuposa nthawi yayitali. Komabe, ngati tikulankhula za lingaliro la tsiku ndi tsiku la kuthamanga (ndi mphamvu, mwa njira), ndiye kuti khalidweli silidalira nthawi yakukakamira pamitsempha yamitsempha, koma kuthekera kophatikizira magalimoto ambiri pantchito nthawi imodzi.

Imodzi yamagalimoto ndi ulusi wamtundu, womwe mitsempha imayandikira, ndikupanga synapse ya neuromuscular. Kuti tichite mayendedwe mwachangu komanso mwamphamvu kwambiri, minofu yambiri imayenera kugwira nawo ntchito nthawi yomweyo. Ndipo khalidweli limapezekanso osati pophunzitsa minofu koma pophunzitsa dongosolo lamanjenje. Zolimbitsa thupi, mu nkhani iyi, ziyenera kuchitidwa mwachangu momwe zingathere, ndipo mayendedwe akuyenera kukhala owongoka.

Kuyankha mwachangu

Imodzi mwazochita zabwino kwambiri pazolingazi ndizokakamiza. Nthawi zambiri, mu "ndege" gawo, mukangoyamba kumene, muyenera kukhala ndi nthawi yochita mayendedwe owonjezera ndi manja anu, mwachitsanzo, kuwomba. Kufika kumafunika, mulimonsemo, padzanja lanu - ndipo izi ziyenera kuchitika musanagwetse nkhope yanu pansi.Ndiko kuti, liwiro la mayendedwe ake ndi liwiro la kuyenda kwa manja ndizofunikira. Chifukwa chake, kukakamiza kophulika nthawi zambiri kumagwiritsidwa ntchito kuphunzitsa othamanga mu nkhonya, nkhonya, ARB, sambo yolimbana, MMA-karate, komwe kumafunikira nkhonya mwachangu komanso mwamphamvu. Komabe, ma push-ups ali ndi zosintha zingapo zomwe zitha kukhala zopindulitsa kwa owoloka, chifukwa chake tikupangira kuti muphatikize nawo m'malo anu ophunzitsira.

Ubwino wochita masewera olimbitsa thupi

Ubwino wakukankhira pansi kuli motere:

• iwo amakhala ndi mgwirizano wamagulu;
• kuonjezera liwiro la kayendedwe;
• kupereka mphamvu zachiwawa zofunika masewera a karati.

Chokhacho chokhacho chomwe chingabweretse zovuta ndi chiopsezo chovulala. Mwachitsanzo, simungathe kuwerengera mphamvuzo ndikumenya pansi ndi nkhope yanu. Chifukwa chake, ndibwino kuyamba kulimbitsa thupi lanu pachinthu chofewa kuposa labala kapena konkriti pansi - kapeti yomenyera nkhondo, pankhaniyi, ndiyabwino.

Maofesi a Crossfit ochita masewera olimbitsa thupi

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Onerani kanemayo: KMC CNC 1000 X 600 CNC METAL SIVAMA MAKİNESİ METAL SPİNNİNG MACHİNE (Mulole 2025).