Kupindika pamizere ndizochita zolimbitsa thupi zakumtunda. Imeneyi, ngati ndodo zina zilizonse zopingasa, imakulitsa makulidwe amsana, chifukwa cha kuchuluka kwa mphamvu ya thupi lanu. Kuphatikiza pa kukulitsa minofu yolimba, kukoka kopindika kwa bar mpaka lamba kumathandizira kukulitsa mphamvu pakulimbitsa thupi kwamagulu angapo. Ma powerlifters ambiri odziwa bwino amaganiza kuti mzere wokhotakhota ndiye chida chachikulu komanso chothandizira pakuwongolera mwamphamvu ndikusamala kwambiri za chitukuko chake.
Ubwino wake pochita masewera olimbitsa thupi ndi otani?
Kupanga torso yolimba kwambiri ndikosatheka popanda kuchita mizere yayikulu yolemera yolemera yolemera. Chifukwa chake, maubwino a mizere yolumikizidwa ndi mizere yolimbitsa minofu akuwonekeratu. Makina oyendetsa ndi ofanana ndi mzere wopindika wa dumbbell. Tikukulangizani kuti musankhe chimodzi mwazochita izi momwe mumamverera kukhathamira kwakukulu m'minyewa yakumbuyo. Ichi chikhala maziko a pulogalamu yanu yakumbuyo yolimbitsa thupi.
Pogwiritsa ntchito mosiyanasiyana (molunjika kapena mobwerezabwereza, mokulirapo kapena kupapatiza) ndi mbali ya thupi, mutha kugwiritsira ntchito minofu yonse kumbuyo ndi ntchitoyi. Onjezani mizere ingapo yozungulira, zophulika, ndi dumbbell kapena barbell shrugs kuntchito yanu ndipo ndizokwanira kuchita zolimbitsa thupi kwathunthu.
Zotsutsa zakufa
Popeza masewerawa adapangidwa kuti azilimbitsa, osati kufooketsa thanzi, ganizirani zotsutsana zochepa zomwe zimakhalapo pakuchita zokometsera zakufa motere:
Kuchita masewera olimbitsa thupi sikuvomerezeka kwa othamanga oyamba.
Yolondola komanso yotetezeka ku thanzi lathu la mafupa, kuchita mzere wazitsulo mozungulira kumafuna zotulutsa zolimba za msana ndi minofu yapakati, yomwe oyamba kumene sangadzitamande nayo. Makamaka, ndibwino kuti azichita zolimbitsa zokhazokha kuti alimbitse magulu onse amthupi, kukhala ndi maziko olimba, kuphunzira kumva kupindika ndi kutambasula kwa minofu inayake. Pambuyo pake, mutha kuyamba kuyimba mozungulira kutsetsereka pang'ono.
Ngati muli ndi mavuto msana
Udindo wa thupi panthawiyi suli mwachibadwa mthupi lathu, chifukwa katundu wamphamvu wa axial amapangidwa pamtambo wa lumbar komanso kupsinjika kwam'mimba kumawonjezeka. Pachifukwa ichi, othamanga omwe ali ndi matenda amsana kapena mafupa amafunikira kuti azitha kuyandikira mosamala pochita kukoka kwa barbelt kumalamba otsetsereka.
Kupezeka kwa nthenda ya umbilical
Komanso, kukhazikitsa kwamtunduwu ndikotsutsana ndi othamanga omwe ali ndi umbilical hernia. Pachifukwa ichi, ndibwino kuti mutenge zochitikazo ndi zofanana, koma ndi katundu wochepa wa axial. Zotsatira zomwe mukufuna zidzakhala zovuta kuzikwaniritsa, koma simungakulitse kuvulala komwe kulipo ndikukhalitsa ndi moyo wautali.
Ndi minofu iti yomwe imagwira ntchito?
Tiyeni tiwone bwino momwe magulu amtundu wamagulu amagwirira ntchito akamachita mizere yopingasa. Minofu yayikulu yomwe katundu wamphamvu amapangidwira panthawi yochita masewera olimbitsa thupi ndi awa:
- latissimus dorsi;
- trapezoidal;
- minofu ya kumbuyo kwa rhomboid.
Katundu wowonjezera amakhala ndi ma biceps, mikono yakutsogolo, minofu yam'mimba, zotulutsa msana ndi mitolo yam'mbuyo yaminyewa ya deltoid.
Zochita zolimbitsa thupi
Kutengera gawo lati lomwe mukufuna kutsindika za katunduyo, kukoka kwa barbell kumatha kuchitidwa m'njira zosiyanasiyana. Zina mwazothandiza kwambiri komanso zofala kwambiri ndi izi:
- molunjika barbell;
- kutembenuza nsinga ya barbell;
- ziphuphu zophulika zimaponyedwa motsetsereka;
- barbell mzere mu makina a Smith;
- barbell yakufa ili pamimba pabenchi;
- barbell kukoka pachifuwa.
Row ndi Reverse Grip
Mzere wowongoka wa barbell umanyamula ma lats angapo ndipo ndiye chida chachikulu chokhazikitsira kumbuyo kwakukulu komanso kotchuka.
Kubwezeretsanso kumbuyo kwa barbell kumakoka katundu wambiri pagawo lakumunsi la latissimus dorsi, chifukwa chomwe minofu yakumbuyo imakhala yotchuka komanso yofanana. Ndikusiyana uku kwa mzere wopindidwa womwe umapanga mawonekedwe ooneka ngati V omwe ambiri ochita masewera olimbitsa thupi amawatsata.
Kuphulika kwa barbell
Kuphulika kwa Barbell Row - Vuto loyenda limafanana ndi mzere wama barbell, koma tikamaliza kuyimilira, timayikanso pansi ndikudikirira kwa mphindi imodzi kapena ziwiri. Mutha kugwira ntchito ndi chilichonse chomwe mungakonde. Kuchita masewera olimbitsa thupi ndi kofunika pakukulitsa mphamvu ya kuphulika kwa minofu yanu yonse komanso kukulitsa mphamvu yanu yogwira. Iyenera kuchitidwa ndi kulemera pang'ono, osagwiritsa ntchito lamba wothamanga ndi zomangira paphewa.
Smith Machine Mzere
Smith Machine Bent Over Row imakupatsani mwayi woti muganizire bwino za kupindika kwa minofu yanu yakumbuyo. Chifukwa cha kupumula kwakanthawi komanso "kufinya" kwa minofu yomwe imagwira ntchito kumtunda, zowoneka bwino kumbuyo kumakhala kopunduka ndikugwira ntchito.
Mzere wa barbell wagona pa benchi
Mzere wa barbell pa benchi ndichizolowezi chotalikirana kwambiri cha minofu yakumbuyo, yoyimira mtundu wa T-bar mzere wotsindika m'mimba. Zitha kuchitidwa pabenchi yopingasa kapena yopendekera. Pochita izi, mulibe katundu wa axial pamsana, chifukwa chake amatha kuchitidwa ndi othamanga omwe ali ndi zotsutsana ndi zamankhwala pochita barbell kapena dumbbell mzere motsamira.
Mzere wopita pachifuwa
Mzere wa barbell wokonda pachifuwa umasunthira katundu wambiri kumbuyo kwa minofu ya deltoid ndi kumbuyo kwa trapezium, pomwe latissimus dorsi imakhala ngati wothandizira poyenda. Tikulimbikitsidwa kuti tichite masewera olimbitsa thupiwa mopepuka ndikugwira ntchito mozama kwambiri momwe tingathere pakuchepetsa kwa minofu yomwe timafunikira. Kumbukirani kuti pakati ndi kumbuyo delts amakonda kwambiri ntchito yodzipatula, zolemera zopepuka komanso kuthamanga kwambiri.
Njira zolimbitsa thupi
100% ya kupita patsogolo kwanu pamasewera zimadalira momwe mumatsatirira njira yoyenera yochitira izi. Chowonadi ndi chakuti kukokera bala kwa inu mutayimilira ndikuwongolera ndi nkhani yosavuta, koma ngati mukufunadi kupanga nsana wolimba komanso wolimba, samalani kwambiri momwe mungapangire barbell deadlift ndi momwe mungachitire izi ndi zokolola zambiri.
Tiyeni tiziyenda motsatira njira yolowera pamzere pang'onopang'ono.
Udindo woyambirira
Chotsani kapamwamba pazoyimitsa kapena kwezani pansi. Kugwiritsa ntchito zingwe zamanja ndikulimbikitsidwa. Izi zikuthandizani kuti muchepetse nkhawa paminyewa yanu ndikuwongolera kwambiri ma lats anu. Nyamula molingana ndi zolinga zanu. Kulunjika molunjika, kutambasuka m'lifupi kapena kutambalala pang'ono, kumanyamula malo onse okhala ndi lats, pomwe chobwezeretsa chopapatiza kuposa m'lifupi mwamapewa chimagwira pansi pamatumba mosungika. Lamba wothamanga ayenera kugwiritsidwa ntchito pokhapokha ngati agwira ntchito molimbika.
Kusankha mbali ya torso
Kuyika msana wanu molunjika, kudalira pang'ono pang'ono kuti mugwirizane ndi otulutsa msana. Kukhazikika kwa malo anu kumatengera kamvekedwe kazitsulo zam'mimba. Onetsetsani kutsogolo komwe mukufuna. Kukula kwazomwe zimakhazikika, kumayendetsa kayendedwe kake, koma ndizovuta kutsatira njira yolondola ya thupi. Tanthauzo lagolide ndi pafupifupi madigiri 45. Chifukwa chake mugwira ntchito mu matalikidwe okwanira kulimbitsa minofu yakumbuyo, ndipo zidzakhala zosavuta kukhalabe olimba.
Kukweza bala
Yambani kukweza barbell. Iyenera kuchitidwa pang'ono mu arc: pansi pake, bala limapachikidwa pafupifupi pansi pa chifuwa, pamwambamwamba timayesera kukanikiza kumunsi pamimba. Gawo labwino la gululi liyenera kutsagana ndi mpweya. Chitani mayendedwe bwino. Kulingalira bwino kumafunikira kutambasula ndi kutenga minofu yogwira ntchito. Yesetsani kugwira ntchito mwa kubweretsa masamba anu paphewa m'malo mopindika. Ngati simungathe kuwongolera mayendedwe kapena kumva kuti ntchito zambiri zimachitika ndi ma biceps, muchepetseni magwiridwe antchito ndi ntchito yanu, kupumula pakakhala zovuta. Pakukweza bala, kubera pang'ono kumavomerezeka, koma pokhapokha mutasunga msana wanu molunjika ndikusintha pang'ono thupi.
Kutsitsa chisangalalo
Pambuyo pochedwa pang'ono pamwamba, tsitsani barbell pamalo ake oyamba. Mukamatsitsa, kumbukirani kupumira ndikuyesera kutambasula minofu yanu. Mfundo yofunika: mukatsitsa barbell pansi, msana wa thoracic sayenera kugwada pansi pa kulemera kwake - izi ndizodzaza ndi kuvulala, ndipo palibe lamba wothamanga amene angakuthandizeni kuti thupi lanu lisayende bwino. Pofuna kupewa izi, gwirani ntchito ndi zolemera zolimbitsa thupi komanso kuwonjezera zolimbitsa msana ndi hyperextension yanthawi zonse komanso kufa.
Kuchulukitsa kuzungulira kwa magazi m'matumbo am'mimbamo ndikukwaniritsa kupopera kwambiri, yesetsani kugwira ntchito mwamphamvu: osatsitsa chovalacho pansi, potero mumangokhalira kukangana m'minyewa.
Maluso onsewa amagwiritsidwa ntchito pakusintha kulikonse komwe kwatchulidwa pamwambapa. Ma vekitala okhaokha ndi omwe magulu aminyewa amalandira nkhawa zambiri amasintha.
Malangizo Othandiza
Mndandanda womwe uli pansipa uli ndi malingaliro angapo othandiza, chifukwa chake mudzatha kuphunzira bwino kuti mumve minofu yanu, gwirani ntchito ndi kulemera kwakukulu ndikudziteteza ku zovulala poyesa kukoka kwa barbell.
- Sinthani mawonekedwe a zigongono mukakweza bala. Pamalo okwera kwambiri, ayenera kukhala pamwamba pa chassis. Izi zipatsa ma lats anu chidwi chachikulu pakukula.
- Sungani lumbar lordosis munjira yonseyi. Yesani statically opsinjika ndi extensors a msana - mu kukoka bala ku lamba, amakhala ngati "airbag" yomwe imakutetezani kuvulala kosafunikira.
- Nthawi zonse sungani mawondo anu pang'onopang'ono mukamachita mizere yopindidwa. Izi zidzathetsa kupsinjika pamiyendo ndi zingwe.
- Osasintha khosi ndikuyang'ana komwe mukuyandikira. Ngati simukuyang'ana patsogolo panu, koma pamapazi anu, lumbar spine imazungulira nthawi yomweyo.
- Osapotoza dzanja lanu mukakweza barbell. Izi zimachepetsa kuyenda ndikusunthira gawo lamphamvu la mkango paminyewa yakutsogolo.
- Kuti musinthe katundu m'malo osiyanasiyana am'mbuyo, sinthani mbali ya torso ndi m'lifupi mwake.
Bent over barbell thrust: ndi chiyani chomwe mungasinthe?
Ochita masewera ena amatsutsana kuti achite zakufa pamalopo chifukwa cha zifukwa zina zakuthupi. Komabe, izi sizimaliza cholinga chawo chowonjezera kuchuluka kwa minofu ya kumbuyo, popeza pali zina zambiri zolimbitsa thupi zomwe zimakhala ndi ma biomechanics ofanana.
Onaninso zochitika zotsatirazi. Yesani ena mwa iwo mukamachita masewera olimbitsa thupi kuti muwone omwe mumamva bwino kwambiri za kulemera kwa minofu yogwira ntchito. Zochita zonsezi ndi mizere yopingasa. Amachitidwa mozungulira kapena poyimilira, ndipo mwa iwo ndikwanira kungomva kupindika kwa minofu yotakata kumbuyo.
Mzere wa T-bar wokhala ndi chithandizo cham'mimba
Mzere wa T-bar womwe umagogomezera m'mimba ndi pafupifupi zochitika zofanana ndi zakufa zakufa zakufa. Anachita pulogalamu yoyeseza yapadera. Wothamanga amagona pansi ndi mimba yake pansi yopendekeka pangodya ya madigiri 30-45, akugwira zida zake ndikuchita kukweza mmwamba, ndikulunjika masamba amapewa ndikuyesera kukweza zigongono pamwamba pa thupi. Zitha kuchitidwa ndikugwirana pang'ono komanso kopapatiza. Nthawi zambiri, makina amizere ya T-bar amakhala ndi kapangidwe ka lever ndipo amatsanzira ntchito zolemera zaulere, zomwe zimapangitsa gululi kuti liziyenda bwino kwambiri. Kodi chisankho chabwino kwambiri ndi chiani kwa wothamanga yemwe alibe kuvulala ndivuto la msana - mzere wa T-bar kapena mzere wopindidwa? Ndizomveka kuchita zonsezi. Amathandizana bwino ndikukhazikitsa katundu wolemetsa pamitundu yonse yam'mbuyo.
Mzere wopingasa wophunzitsa lever
Mzere wopingasa wophunzitsira lever ndi ntchito yovuta kwambiri yolimbitsa minofu yayitali kumbuyo. Mutha kugwira ntchito ndi dzanja limodzi kapena manja awiri nthawi imodzi pogwiritsa ntchito ma handle osiyanasiyana. Vuto lokhalo ndiloti sikuti masewera aliwonse olimbitsa thupi amakhala ndi makina opunthira opangidwa bwino, ambiri aiwo sali oyenera kutembenukira kumbuyo - ma deltas akumbuyo, ma biceps kapena minofu ya trapezius imadzaza kwambiri.
Chowongolera chakumunsi pamunsi
LRR ndichizolowezi chokha chokhazikitsira magawo osiyanasiyana am'mimba kumbuyo. Ubwino wake waukulu ndikuti, chifukwa cha pulogalamu yoyeserera ya simulator, katunduyo samasiya minofu munjira yonseyi, ndipo amakhala omangika ngakhale atatambasula kwambiri. Pazochitikazi, mutha kugwiritsa ntchito ma handles osiyanasiyana - kuchokera pamzere wopapatiza mpaka kuwongola kowongoka. Pogwiritsa ntchito ma handulo osiyanasiyana, mutha kugwiritsa ntchito latissimus dorsi yanu pamalo awo onse osagwira ntchito yambiri. Ndibwino kuti mugwire ntchito yovuta kwambiri, osadzithandiza ndi thupi.
Kupalasa bwato
Kupalasa ndi kotheka kuposa zonse zomwe tafotokozazi, komanso zoyenererana ndi cholinga chathu. Chowonadi ndi chakuti tikugwira ntchito pamakina opalasa, timayenda mofanana ndi mzere wopingasa kuchokera kumtunda wapansi wokhala ndi chingwe chochepa chofananira. Yesetsani kuyika chidwi chanu pa latissimus dorsi kwinaku mukukokera chogwirira cha kwa inu, ndipo mudzapopa minofu yanu ndi magazi mwangwiro, kukulitsa kupirira kwanu ndi mgwirizano panjira.
Zokopa zazifupi zofananira
Kukoka kocheperako mwina ndiye mzere wokhayo womwe umagwira ntchito makulidwe kuposa m'lifupi mwake. Ndizosavuta kuchita izi mothandizidwa ndi chogwirira chopapatiza kuchokera kwa wophunzitsira, ndikupachika pamtanda. Ntchitoyi iyenera kuchitidwa mulingo wokwanira kwambiri. Yesetsani kufikira chogwirizira ndi pansi pa chifuwa chanu - katundu adzasungidwa pansi pamatumba. N'zotheka kuyendetsa chimodzimodzi pamtunda wapamwamba pogwiritsa ntchito chogwirira chopapatiza, koma mwazovuta zikhala zovuta kwambiri.
Pullover kuchokera kumtunda wapamwamba
Pullover kuchokera kumtunda wapamwamba ndi masewera olimbitsa thupi omwe amaphatikiza zinthu zazitali m'lifupi ndi makulidwe amsana. Kukula makulidwe a kumbuyo bwino, popeza kumtunda kwa matalikidwe timatambasula bwino minofu ya latissimus dorsi, ndipo kumapeto kwake timagwirana ndi "kukankha" momwe tingathere. Ntchitoyi imathandizira kwambiri kuti magazi aziyenda bwino mpaka paminofu, yomwe imathandizira mphamvu yake komanso mphamvu zake. Ndibwino kuti muchite ndi chingwe chogwiritsira ntchito chingwe.
Malo ophunzitsira a Crossfit
M'munsimu muli nyumba zingapo zogwirira ntchito, zomwe mudzalemetsa nazo paminyemba yambiri yamthupi lanu.Samalani: katundu wotere samapangidwira othamanga oyamba kumene, chifukwa minofu yolimbitsa imagwira ntchito yochulukirapo, oyamba kumene amangowopsa. Oyamba kumene ayenera kusiyanitsa katundu kutengera momwe alili thupi lawo, ndi bwino kuyambitsa makalasi a CrossFit okhala ndi malo opepuka.
