Zochita pamitsempha ya oblique yam'mimba ya abambo ndi amai: (pulogalamu yophunzitsira kunyumba ndi malo ochitira masewera olimbitsa thupi) * Crossfit

Amuna ndi atsikana amalipira kwambiri kupopa minofu yam'mimba. Kuti atolankhani awoneke ngati ogwirizana, m'pofunika kukhazikitsa mwadongosolo magulu onse am'magazi omwe ali mgululi, osati owongoka komanso opingasa okha. Momwe mungapangire minofu yam'mimba ya oblique ndi machitidwe omwe ali abwino pa izi - tikukuuzani mwatsatanetsatane m'nkhaniyi.

Matenda a oblique

Minofu yam'mimba imakhala ndi magawo angapo. Kuti atolankhani azikhala okongoletsa, wothamanga ayenera kuchita bwino mokwanira.

Minofu ya oblique imathandiza munthu kusinthasintha ndikusinthasintha thupi lake. Maonekedwe a gulu la minyewa limakulolani kuti mukhale ndi mawonekedwe abwino kumbuyo ndikuthandizira kupanga chiuno chachikazi cha mavu.

Kapangidwe ka gulu la minofu

Minofu ya oblique yosindikizira imakhala ndi gawo lamkati ndi lakunja. Oblique yakunja imayamba m'chigawo cha nthiti za V-XII, ndipo imalumikizidwa pafupi ndi ligament ya inguinal, mzere woyera wa pamimba, chifuwa chachikulu cha pubic ndi crest.

Zolemba zamkati zimachokera ku inguinal ligament, iliac crest, ndi lumbar-thoracic fascia. Amalumikizidwa ndi pubic crest, mzere woyera wa pamimba ndi chichereŵechereŵe cha nthiti za IX-XII.

Ntchito zoyambira m'thupi

Minofu ya oblique yam'mimba imalola aliyense kuchita mayendedwe ambiri. Ntchito yawo yayikulu ndikutembenuza chifuwa kumbali. Kuphatikiza apo, malo amtundu wamtunduwu amatengapo gawo pazinthu zambiri zakuthupi mthupi. Minofu yam'mimba ya oblique imakhudzidwa ndikumangika kwam'mimba. Izi zimachitika panthawi yobereka komanso nthawi yopumula.

Minofu yophunzitsidwa bwino imakupatsani mwayi wochita masinthidwe osiyanasiyana kumbuyo kwenikweni. Mutha kupendekera kumanja ndi kumanzere, komanso kukweza m'chiuno patsogolo. Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuchepetsa kupsinjika kwa msana ndikusintha mawonekedwe.

Ubwino wophunzitsira minofu ya oblique

Kutulutsa magazi m'makina osindikizira m'mimba kumathandiza wothamanga kuti awonjezere mphamvu pazinthu zina zofunika kuchita. Zochita pamitsempha yam'mimba ya oblique sizimangochitidwa ndi omanga thupi ndi ma powerlifters. Nthawi zambiri dera ili limapopedwanso ndi othamanga (oponya zida zamasewera), ochita masewera oundana, ochita masewera olimbitsa thupi, ochita masewera olimbitsa thupi, ankhonya, oimira masewera ena am'magulu, komanso, ophulika.

Komabe, musaiwale izi minofu ya oblique yopopa kwambiri imawonekera m'chiuno... Ngati simukufuna izi, simuyenera kudalira kwambiri gululi. Zochita 1-2 pamlungu ndizokwanira.

Kuvulala wamba

Ndikofunikira kuti muziyenda mozungulira ndi njira yolondola ndikugwiranso ntchito pang'onopang'ono. Musanayambe gawoli, muyenera kutentha bwino. Limbikitsani osati minofu ya oblique yokha, komanso ziwalo zina za thupi. Chifukwa chake, mutha kupewa mavuto ndi zovulala zosiyanasiyana.

Chifukwa chake, kuvulaza kwamtundu wanji komwe kungayambitsidwe ndi njira zosayenera zolimbitsa thupi? Tiyeni tiwone zovuta zomwe zimafala kwambiri, zomwe zimayambitsa ndi zizindikiro zawo:

Chovulala chofala kwambiri ndi kupindika. Ochita masewera olimbitsa thupi amawonongeka chimodzimodzi akamachita masewera olimbitsa thupi. Kapangidwe ka minofu ya minyewa imatha kusokonekera. Kukachitika kuti mumamva kupweteka kwakanthawi m'nyuzipepala, ndipo kupindika thupi kumakhala kosasangalatsa, kukaonana ndi dokotala. Nthawi zina, othamanga amavutika ndi kuvulala. Kutentha kwa thupi kwanu kumatha. Kutalika kwa njira yochira kumadalira kwathunthu kuopsa kwa chovulalacho.
Kupweteka kokhazikika kumatha kuchitika ngati mumachita masewera olimbitsa thupi pafupipafupi komanso mopitirira muyeso. Wothamanga ayenera kupumula bwino pakati pa masewera olimbitsa thupi kuti apewe zovuta zakuchulukirachulukira. Palibe chifukwa chopopera atolankhani tsiku lililonse.
Kupweteka m'mimba sikumabwera nthawi zonse chifukwa cha zolakwika pamachitidwe. Mukadakhala kuti mwangothamangitsidwa. Onetsetsani kuti mwaonana ndi dokotala ngati vutoli silingathe kuthetsedwa nokha pochepetsa pafupipafupi, mwamphamvu maphunziro ndi kuchepetsa katunduyo. Katswiri wodziwa bwino amatha kupanga matenda oyenera ndikupatsanso chithandizo.

Zochita pamankhwala oblique am'mimba m'malo ochitira masewera olimbitsa thupi

Ndipo tsopano tiyeni tichoke pamalingaliro athu kuti tichite zomwe tikugwiritsa ntchito ndikuganiza njira zothandiza kwambiri zomangira minofu yam'mimba ya oblique. Kuti muchite izi, muyenera kupanga pulogalamu yophunzitsira yomwe ikugwirizana ndi zomwe mumachita.

Minofu yam'mimba ya oblique ndi malo akulu akulu. Amalandira katundu osati kokha panthawi yopotoza. Zochita zina zodziwika bwino zithandizanso pakukula kwa gululi.

Ma Oblique nthawi zambiri amaphunzitsidwa molumikizana ndi minofu ya rectus abdominis. Poterepa, njira yabwino kwambiri ingakhale kuchita zolimbitsa thupi 2-3 molunjika ndipo 1-2 pa oblique... Pochita masewera olimbitsa thupi, othamanga amagwira ntchito ndi zida zapadera zamasewera. Mungafunike zikondamoyo za barbell, fitball, ndi ma dumbbells.

Zipinda zam'mbali pamtanda

Ntchitoyi imagwiritsidwa ntchito pogwiritsa ntchito simulator kapena crossover:

Gwirani chingwe chogwirizira chomwe chimayenera kulumikizidwa kumtunda.
Bwerani pansi ndi nsana wanu kubwalo.
Kokani m'mimba mwanu, imitsani abs yanu.
Exhale - pindani thupi lanu kumbali, ndi minofu yokha ya oblique yomwe imafunika kugwira nawo ntchitoyi.
Pachigawo chotsika cha gululi, muyenera kukhala kwakanthawi kwa masekondi angapo ndikuvutitsa abambo anu momwe mungathere.
Inhale - bwererani pamalo oyambira omwe mukuwalamulira.

Yendani kokha ndi minofu ya m'mimba, osagwada chifukwa cha khama lakumbuyo. Osasunthira mmbuyo ndi mtsogolo. Gwiritsani ntchito bwino, osagwedezeka. Muyenera kuchita maulendo 10-15 pa seti iliyonse. Chiwerengero cha njira zimadalira zolinga za maphunziro.

Kutsegula pa block ("wosema mitengo")

Kusunthaku kumachititsidwanso pa wophunzitsira kapena crossover. Kuphatikiza pa minofu ya oblique yam'mimba, magawo owoloka ndi owongoka amalandila katunduyo. Njirayi ndi iyi:

Imani molimba pamapazi anu kumbali, yongolani nsana wanu.
Tembenukani ndikugwira chingwe chogwirira ndi manja awiri. Osamawapinda pachigwirizano.
Tembenuzira thupi kumbali ndi kugwada, pamene mukuyenera kugwira chogwirira ndi kukoka kupita ntchafu kutali kwambiri ndi chipikacho. Osasaka msana wanu.
Bwererani pamalo oyambira.
Mukamaliza kubwereza 10-15, imani mbali ina ya makina ndikubwereza.

Ikani manja anu molunjika nthawi yonse yochita masewera olimbitsa thupi, sayenera kukhala opindika. Komanso, musasunthe mozungulira. Miyendo iyenera kukhala yokhazikika.

Thupi limatembenukira pa fitball

Fitball ndi zida zamasewera zomwe zimakhala ndi mpira wamba. Ndi yotanuka kwambiri komanso yayikulu kwambiri (m'mimba mwake - pafupifupi masentimita 65). Kutembenuka koteroko kwa thupi kumakupatsani mwayi wogwiritsa ntchito bwino makina osindikizira.

Bodza ndi msana wanu pa fitball, malo amtundu woyenera ayeneranso kupezeka pa mpira.
Patani mapazi anu pansi, dalirani iwo mwamphamvu.
Ikani manja anu kumbuyo kwanu. Kapenanso, mutha kutambasula dzanja limodzi ndi mwendo wina, ndikusiya winayo kumbuyo kwanu.
Limbikitsani minofu yanu yam'mimba ndikusinthasintha pang'ono kupita kumanja, kenako mubwerere poyambira.
Tembenukira kumanzere. Msana wapansi sayenera kuchoka pa mpira.

Nthawi zambiri, othamanga odziwa amachita zolimbitsa thupi. Mutha kutenga chikondamoyo kuchokera ku barbell kapena dumbbell. Agwire mwamphamvu ndi manja awiri. Chiwerengero cha kubwereza chimodzimodzi.

Malo otsetsereka otsika

Ntchitoyi iyenera kuchitika ndikumunsi:

Imani molimba pamapazi anu kumbali, yongolani nsana wanu.
Tengani dzanja limodzi pa chogwirira chapadera chomwe chiyenera kulumikizidwa kumunsi. Mutha kuyika dzanja lanu kumbuyo kwa mutu wanu kapena kupumula mbali.
Pangani ma torso opindika mbali inayo kuchokera kubwalo.
Gwiritsani masekondi angapo pansi pa gululi.
Bwererani pamalo oyambira.
Pambuyo pa kubwereza kwa 12-15, tembenukira mbali inayo, kenako pitirizani kuyendetsa.

Ntchitoyi iyeneranso kuchitidwa popanda kugwedezeka. Ndikofunika kugwira ntchito pang'onopang'ono.

Kupinda kwa Samisoni

Zochita zolimbitsa thupi za oblique m'mimba nthawi zambiri zimachitidwa ndi ma dumbbells olemera kwambiri. Samson Bends ndi amodzi mwamayendedwe odziwika kwambiri. Izi masewera masewera anatulukira ndi Chilituyaniya wamphamvu Alexander Zass. Dzina lake la siteji ndi Amazing Samson.

Kuti mumalize ntchitoyi, mufunika ma dumbbells:

Imani molunjika msana wanu molunjika. Mapazi m'lifupi mwake mosiyana.
Tengani zopumira, zikwezeni pamutu panu m'njira iliyonse yabwino.
Pepani thupi kumanja, osapindika magoli anu.
Bwererani pamalo oyambira.
Yatsamira kumanzere ndikubwerera ku PI.

Gwiritsani ntchito mosamala kwambiri. Oyamba kumene amatenga zopepuka zopepuka mpaka 10 kg. Onetsetsani kuti ma projectiles asagwere pansi. Pano, njira zitatu zidzakwanira, momwe muyenera kubwereza mobwerezabwereza 10-12.

Mitundu yophunzitsira akazi

Nthawi zambiri, anyamata ndi atsikana omwe amachita masewera olimbitsa thupi amachita zomwezo m'mimba. Kapangidwe ka gawo lamtunduwu ndilofanana ndi nthumwi za amuna ndi akazi osiyanasiyana. Chifukwa chake, zolimbitsa thupi zilizonse zam'mimba zitha kukhala zoyenera kwa amayi.

Komabe, ziyenera kudziwika kuti padakali mbali zingapo za njira yophunzitsira kugonana koyenera:

Muyenera kuchita mayendedwe omwe sayambitsa mavuto, zowawa ndi zina zosasangalatsa (izi ndi zowona kwa amuna).
Atsikana ayenera kuchita masewera olimbitsa thupi popanda kuthandizidwa ndi zida zolemera zamasewera. Ntchito yamphamvu imatha kubweretsa kukulira m'chiuno, zomwe sizingakhale zomwe mumafuna.
Osalimbikira kumaliza ntchito zovuta, yang'anani pa masewera olimbitsa thupi omwe angathandize kugwiritsira ntchito gulu la minofu mokwanira. Zosavuta sizitanthauza kusagwira ntchito.
Amayi safunikira kuyang'ana kwambiri mayendedwe omwe adapangidwa kuti azitha kupopera atolankhani ofananira nawo - masewera olimbitsa thupi a rectus abdominis adzakhala okwanira.

Pulogalamu yamkati

Kodi mungamange bwanji oblique yam'mimba mu malo ochitira masewera olimbitsa thupi? Pali njira ziwiri zazikuluzikulu - kusindikiza makina osindikizira kamodzi pa sabata (machitidwe 4-6) kapena kumapeto kwa kulimbitsa thupi kulikonse (katatu pa sabata, zolimbitsa 2-3). M'mbuyomu, zolimbitsa thupi 3-4 zizikhala pamatumbo a rectus abdominis ndipo 1-2 pa oblique. Wachiwiri - 1-2 pamzere wolunjika ndi 1 pa oblique.

Ndondomeko yoyeserera yamaphunziro yoyamba ingakhale ndi zotsatirazi:

Chitani dzina	Minofu ya m'mimba inagwira ntchito	Chiwerengero cha njira zoyankhira komanso kubwereza	Chithunzi
Sungani Ziphuphu Zamtchire	Molunjika	3x12-15
Mwendo wopachikidwa ukukwera	Molunjika	3x10-15
Kupotoza mu simulator	Molunjika	3x12-15
Zipinda zam'mbali pamtanda	Zovuta	3x12-15
Malo otsetsereka otsika	Zovuta	3x12-15

Pachiwiri, mutha kuchita masewera olimbitsa thupi, mwachitsanzo, pakuchita masewera olimbitsa thupi koyamba:

Chitani dzina	Minofu ya m'mimba inagwira ntchito	Chiwerengero cha njira zobwerezabwereza	Chithunzi
Sungani Ziphuphu Zamtchire	Molunjika	3x12-15
Mwendo wopachikidwa ukukwera	Molunjika	3x10-15
"Wolemba matabwa" pamalopo	Zovuta	4x12-15

Lachiwiri:

Chitani dzina	Minofu ya m'mimba inagwira ntchito	Chiwerengero cha njira zobwerezabwereza	Chithunzi
Kupotoza mu simulator	Molunjika	3x12-15
Bweretsani ma crunches pa benchi	Molunjika	3x10-15
Thupi limatembenukira pa fitball	Zovuta	3x12-15	© Mihai Blanaru - stock.adobe.com

Ndipo pa lachitatu:

Chitani dzina	Minofu ya m'mimba inagwira ntchito	Chiwerengero cha njira zobwerezabwereza	Chithunzi
Thabwa chigongono	Molunjika	3x60-90 gawo	© Makatserchyk - stock.adobe.com
Ngodya yopachikidwa	Molunjika	3x60-90 gawo	© Vasyl - stock.adobe.com
Zipinda zam'mbali pamtanda	Zovuta	4x12-15

Kuchita Zochita Kunyumba

Momwe mungamange minofu ya oblique yam'mimba kunyumba? Zosavuta kwambiri! Zochita za oblique zomwe timapereka pansipa zitha kuchitika pafupifupi kulikonse. Kuti mutuluke bwino, simukufunika kugula malo okwera mtengo okwera mtengo. Chinthu chachikulu ndicho kukhala oleza mtima ndikuyesetsa kukwaniritsa cholinga chokhazikitsidwa.

Kupotoza ndi kutembenuka kwa thupi

Kusunthaku kumachitika ndi othamanga onse omwe amayesetsa kutulutsa minofu ya m'mimba ya oblique mwaluso kwambiri. Kuchita masewera olimbitsa thupi kumakupatsani mwayi woloza bwino mkati ndi kunja kwa malo osindikizira.

Njirayi ndi iyi:

Gona pansi. Miyendo iyenera kukhala yopindika pa mawondo.
Manja akuyenera kukhala kumbuyo kwa mutu, osawasuntha pamene akuchita zopindika. Zitsulo ziyenera kufalikira.
Pogwiritsa ntchito mphamvu ya atolankhani, chotsani thupi kumtunda. Poterepa, kumbuyo kwake kuyenera kukanikizidwa munjira yonseyi.
Sinthani torso yanu mbali, ngati kuti mukufikira ndi chigongono chakumanzere kulowera kumanja kwanu.
Bwererani poyambira.
Pindulani mbali inayo. Muthanso kuyika bondo lanu pa bondo la mwendo wina ndikuchita zopindika koyamba mbali imodzi, ndikusintha miyendo ndikuchita inayo.

Gwiritsani ntchito pang'onopang'ono. Mukuyenda, simungathe kukoka mutu wanu ndi manja anu. Chiwerengero cha kubwereza ndi 12-15.

Ziphuphu zam'mbali

Ntchitoyi ithandizira kutulutsa minofu yamkati yamkati ndi yakunja ya oblique yam'mimba. Ndikofunikira kwambiri kusuntha mayendedwe onse molondola:

Ugone mbali yako. Miyendo imatha kupindika pang'ono pamaondo.
Dzanja lamanja (ngati mukugona kumanja) liyenera kuwongoledwa kutsogolo ndikuyika pansi, lamanzere liyenera kukhala kumbuyo kwa mutu wanu.
Pogwiritsa ntchito kuyesetsa kwa atolankhani, tukulani torso yanu.
Konzani kwa masekondi angapo malo omwe thupi lili pamwamba pomwe likuyenda.
Bwererani pamalo oyambira.
Chitani zingapo zobwereza za 12-15 zama crunches ammbali.
Pendekera mbali inayo.

Ndikofunika kuti msana wanu ukhale wowongoka osawunama. Gwiritsani ntchito bwino, popanda kugwedeza mwadzidzidzi.

Mapiri otsetsereka

Ntchitoyi nthawi zambiri imachitikira mu malo ochitira masewera olimbitsa thupi ndi ma dumbbells omwe ali mmanja. Poyamba, zitha kuchitika popanda mtolo wina:

Imani molimba pansi. Mapazi m'lifupi mwake mosiyana.
Kwezani manja anu mmwamba ndi kulowa mu loko. Kapena kwezani dzanja limodzi mmwamba, ndipo ikani linalo m'chiuno (posintha mbali yopendekera, manja amasinthanso)
Osapindika msana, pendeketsani thupi kumbali.
Bwererani poyambira, mayendedwe amayenera kuchitidwa mthupi limodzi.
Chitani ma reps 15 mbali iliyonse.

Kwa othamanga odziwa zambiri, ndibwino kuchita masewera olimbitsa thupi ndi zolemera. Kunyumba, mutha kugwiritsa ntchito chikwama chanthawi zonse. Muyenera kuyika mabuku m'thumba lanu, kenako mutenge.

Kugona mwendo wanu wam'mbali kumadzuka

Kusunthaku kukuthandizani kuti musangokhala kutuluka kwanu kokha, komanso dera lanu lokongola ndi ntchafu yakunja. Akulimbikitsidwa atsikana.

Ugone mbali yako. Dzanja lakumunsi liyenera kuwongoka kumutu, ndipo linalo liyenera kupindika pacholumikizira. Ikani m'chifuwa.
Bweretsani miyendo yanu pamodzi ndiyeno ikwezeni kwambiri momwe mungathere. Muthanso kukweza maziko anu kuti muzitsindika zomwe mwapeza.
Chepetsani miyendo yanu ndi thupi pansi. Chitani bwino, osamasula minofu yanu yam'mimba.
Chitani pafupifupi 10-12 kubwerera kenako pendekerani mbali inayo.

Mutha kugwira ntchito popanda kuthandizidwa ndi zolemera zapadera.

Kutembenuka m'chiuno

Kuti mutembenukire pakhomo, muyenera bala yopingasa:

Pitani kumtunda. Pindani mawondo anu.
Kwezani mawondo anu, pomwe kuli koyenera kuwatembenuza mosiyanasiyana mbali zosiyanasiyana. Yesetsani kuchita izi ndi abs yanu, osati miyendo yanu.
Pamwamba pa gululi, konzani malo a miyendo kwa mphindi.
Chitani kutembenuka kangapo m'chiuno mozungulira.

Njira yovuta kwambiri ndikukweza osati maondo anu, koma miyendo yowongoka.

Kutembenuka kwa V

Ntchitoyi ndi yovuta kwambiri, ndibwino kuyiyika kaye pamaphunziro a oblique. Njirayi ndi iyi:

Ugone kumbuyo kwako. Wongolani.
Kwezani miyendo yanu yonse ndi miyendo yanu molumikizana. Chithandizocho chili pamatako.Miyendo imapindika pang'ono ngati zikukuvutani kuti muziwongola
Pamwamba pa gululi, tembenuzani thupi kumbali.
Bwererani pamalo oyambira.
Kwezani ndi kutembenukira kwina.

Gwiritsani ntchito bwino. Nthawi zambiri, othamanga amachita 8-12 V-kutembenuka mbali iliyonse. Pakati pa masewera olimbitsa thupi, mutha kugwira ntchito ndi kulemera kwanu kapena kugwiritsa ntchito zolemera. Sichiyenera kukhala zolemera kapena zopanda pake - mutha kutenga botolo lamadzi m'manja mwanu.

Pulogalamu yochitira kunyumba

Kunyumba, mfundo zomangira pulogalamu sizikusiyana ndi maphunziro a masewera olimbitsa thupi. Zochita zokha ndizomwe zimasintha.

Pulogalamu yophunzitsira atolankhani kamodzi pa sabata:

Chitani dzina	Minofu ya m'mimba inagwira ntchito	Chiwerengero cha njira zobwerezabwereza	Chithunzi
Zolumikiza pansi	Molunjika	3x12-15
Bweretsani zidutswa pansi	Molunjika	3x10-15	© artinspiring - stock.adobe.com
Kupindika ndi miyendo yokwezedwa	Molunjika	3x10-15	© chika_milan - stock.adobe.com
Kutembenuka kwa V	Zovuta	3x8-12	© Bojan - stock.adobe.com
Mapiri otsetsereka	Zovuta	3x12-15	© Africa Studio - stock.adobe.com

Pulogalamu yamasiku atatu. Ntchito yoyamba:

Chitani dzina	Minofu ya m'mimba inagwira ntchito	Chiwerengero cha njira zobwerezabwereza	Chithunzi
Situp	Molunjika	3x10-15
Kuthamanga pamalo abodza	Molunjika	3x10-15	© logo3in1 - stock.adobe.com
Ziphuphu zam'mbali	Zovuta	4x12-15

Chachiwiri:

Chitani dzina	Minofu ya m'mimba inagwira ntchito	Chiwerengero cha njira zobwerezabwereza	Chithunzi
Ziphuphu pansi	Molunjika	3x12-15
Bweretsani zidutswa pansi	Molunjika	3x10-15	© artinspiring - stock.adobe.com
Mwendo wam'mbali umakweza	Zovuta	3x12-15	© Mihai Blanaru - stock.adobe.com

Chachitatu:

Chitani dzina	Minofu ya m'mimba inagwira ntchito	Chiwerengero cha njira zobwerezabwereza	Chithunzi
Thabwa chigongono	Molunjika	3x60-90 gawo	© Makatserchyk - stock.adobe.com
Kugubuduza pa chojambula chosindikizira	Molunjika	3x10-12	© splitov27 - stock.adobe.com
Kutembenuka m'chiuno	Zovuta	3x10-15	© Fxquadro - stock.adobe.com

Malangizo Othandiza

Kuti mukwaniritse zomwe mukufuna, sikokwanira kuti wothamanga azingophunzitsa ma abs. Ngati mukulemera kwambiri, zolimbitsa thupi ngati izi sizingakuthandizeni kuwotcha mafuta... Muyenera kudya bwino. Pangani kuchepera kwa kalori, idyani mapuloteni ambiri ndi ma carbs ochepa. Pokhapokha ndi chakudya choyenera mutha kuwona makanda okondedwa.