Chitani njinga yamakina osindikizira: njira yakupha * Crossfit

Chitani njinga yamakina atolankhani - imodzi mwazofala kwambiri pakati pa osewera masewera onse komanso okonda moyo wathanzi. Cholinga chake ndi kutulutsa minofu yam'mimba yam'mimba. Bizinesi yolimbitsa thupi ndiyodziwika bwino chifukwa imakhudza minofu yonse ya m'mimba kudzera munthawi yogwira ntchito mosiyanasiyana.

Izi zimapangitsa njinga kukhala zovuta kwambiri m'mimba zolimbitsa thupi. Palibe chochita china chilichonse chomwe tingagwiritse ntchito magulu onse amoyo omwe tili nawo chidwi. Ngati muli ndi nthawi yochepa, koma mukufuna kugwira bwino ntchito minofu yanu yam'mimba, izi ndi zabwino.

Njinga imakondedwa ndi othamanga ochokera konsekonse padziko lapansi chifukwa chophweka ndi luso pakusintha kwa zovuta zosiyanasiyana. Ndikofunikira kuti isafune zoyeserera kapena zida zina - zochitikazo zitha kuchitidwa kulikonse komanso nthawi iliyonse.

Munkhaniyi, tiona momwe tingachitire masewera olimbitsa njinga molondola, komanso mbali zina zakukwaniritsa kwake:

njinga yamoto yothandiza bwanji?
njira yolondola yakuphera;
zolakwa za othamanga novice;
Kusiyana kwa njinga zolimbitsa thupi.

Ubwino wochita masewera olimbitsa thupi

Kuchita masewerawa panjinga kwa atolankhani kumatha kukhala chifukwa cha kusunthika kofunikira komanso kothandiza kwambiri kupotoza ndikukweza miyendo papachikapo. Kuchita bwino kwake kumachitika chifukwa chakuti ulusi wonse waminyewa yam'mimba umaphatikizidwa pantchitoyo. Kugwira ntchito mwamatalikidwe ochepa komanso mosalekeza sikulola minofu kumasuka ngakhale kwa mphindi. Izi zimabweretsa hypoxia ya ulusi wa minofu ndi anaerobic glycolysis (minofu imafikira "kulephera" chifukwa chosungira lactic acid m'maselo).

Chitani masewera olimbitsa thupi magawo onse am'mimba. Imaphatikizanso mozungulira latissimus dorsi, iliopsoas, intercostal ndi serratus, ndi matako. Kugwiritsa ntchito njinga kungapangitsenso kuti abwana anu akhale odziwika komanso amachepetsa m'chiuno. Ndipo ikaphatikizidwa ndi chakudya chochepa kwambiri cha carb, kulimbitsa thupi pafupipafupi komanso kuchita masewera olimbitsa thupi, komanso masewera olimbitsa thupi, zotsatira zomwe mukufuna zidzapezedwa mwachangu kwambiri.

Kuphatikiza pa maubwino owonekera pakulimbitsa minofu yanu yam'mimba, kuchita masewera olimbitsa thupi kumatha kukuthandizani kuti muchepetse thupi pakukulitsa kagayidwe kanu ndikupangitsa kuti ma cell amafuta akhale okosijeni. Sikutheka kudziwa kuchuluka kwa njinga zomwe zoyatsira njinga zimawotcha, koma wothamanga aliyense wodziwa adzatsimikizira kuti zimayambitsa kugwiritsa ntchito mphamvu zochulukirapo, ndipo chifukwa chakumva kwamphamvu, zitha kukhala zovuta kuyimilira pambuyo pomaliza. Zachidziwikire, malinga ndi njira yolondola, yomwe mungapeze pansipa.

Njira zolimbitsa thupi

Pali mitundu ingapo ya zochitikazi: ndimiyendo yakwezedwa mozungulira, yokhala ndi mpira pakati pa miyendo, ndi zina zambiri. Tsopano tilingalira njira yofala kwambiri komanso yothandiza momwe wothamanga amatenga minofu yonse yam'mimba poyendetsa miyendo, mikono ndikusandutsa thupi. pomwe kumbuyo kwake kudakakamizika pansi.

Tiyeni tiwone pang'onopang'ono gawo lamaphunziro lafunso momwe tingachitire masewera olimbitsa njinga kwa atolankhani, makamaka popeza ngakhale woyamba akhoza kuthana ndi ntchitoyi:

Malo oyambira: wothamanga wagona pansi (kapena masewera olimbitsa thupi). Bwerani mawondo anu pang'ono (pafupifupi madigiri a 45), dutsani manja anu kumbuyo kwa mutu wanu. Timakanikiza kumbuyo kwambiri mwamphamvu pansi ndipo sitimang'amba njira yonseyo, kuti tisapangitse axial zosafunikira pamsana komanso kuti tisasokonezeke pamitengo yogwira ntchito.
Timayenda ndi miyendo yathu, kutsanzira kupindika kwa zoyenda mukakwera njinga. Kusunthaku sikuyenera kukhala kokhazikika, koma kungodutsa pang'ono mu arc, kotero matalikidwe a gululi azikula, zomwe zikutanthauza kuti ulusi wambiri wamtundu (kuphatikiza okosijeni ndi ochedwa) adzaphatikizidwa pantchitoyi. Mawondo amayenera kupita pachifuwa, nthawi yomweyo titembenuza thupi pang'ono, tikumazungulira pang'ono m'chigawo cha thoracic, ndikuyesera kufikira bondo ndi chigongono. Timagwira ntchito mozungulira - ndi chigongono chakumanja timayesetsa kufikira bondo lamanzere, ndi chigongono chakumanzere - kumanja.
Mukamaliza kuyenda kwa chigongono kupita pa bondo, kwezani mwendo wonsewo ndi kupindika winayo. Chitani chimodzimodzi ndi mikono yanu - pangani kayendedwe kakang'ono ndi khosi lanu pambali kuti musinthe chigongono. Bwerezani gululi mpaka mutamva kutentha kwamimba m'mimba - ndichizindikiro chachikulu kuti mukuchita zonse molondola. Chinthu chachikulu ndichakuti tichite zonse mosamala ndikuyang'aniridwa, palibe mayendedwe mwadzidzidzi amaloledwa pano.

Zolakwitsa zaposachedwa kwambiri othamanga

Bicycle ndi masewera olimbitsa thupi, komabe, ndipo ili ndi zinsinsi zake zazing'ono komanso zinsinsi, kutsatira zomwe mungapindule nazo. Sizinthu zonse zomwe zimawonekera koyamba, ambiri oyamba kumene amachita izi molakwika. Kuti mukonze izi, muyenera kufunafuna thandizo la mphunzitsi waluso. Kapena mungowerenga nkhani yathu mpaka kumapeto, kusunga nthawi ndi ndalama zanu.

Pansipa tiwunika momwe Sitingagwiritsire ntchito njinga yamagetsi pa atolankhani:

Phunzitsani njinga yanu pamalo olimba, osasunthika. Mukazichita pamalo ofewa, simudzatha kuyendetsa kayendetsedwe kake ndikuwononga mphamvu pakukhazikika kwa thupi.
Osapanga katundu wa axial pamtsempha wam'berekero. Tikamapanga njinga, timangoyika manja athu kumbuyo kwa mutu, koma sitimapuma nayo ndi mphamvu zathu zonse. Inde, zingawoneke kwa inu kuti izi zimapangitsa kuti ntchitoyi ikhale yosavuta, koma tisadzinyenge tokha. Mukamapanga abs yanu, muyenera kugwira nawo ntchito, osati china.
Sungani mayendedwe mofananira panthawi yonseyi, mayendedwe akuyenera kukhala osafulumira komanso osalala. Ngati mutachita masewerawa mofulumira kwambiri, simungathe kuganizira kwambiri za kutambasula kwanu.
Onetsetsani mawonekedwe a chilengedwe chanu, sipangakhale zovuta. Mwachitsanzo, ngati mukumva kusakhazikika m'dera la sacrum, ndiye kuti mukukweza miyendo yanu kwambiri, ndipo mayendedwe ake ayenera kuchepetsedwa.
Osathamangitsa kuchuluka kwa reps. Izi sizingakhale zomveka, chifukwa pamachitidwe oterewa timafunikira minofu yabwino chifukwa cholumikizidwa ndi ma neuromuscular. Ndipo kuchuluka kwa kubwereza ndi njira zake ndi nkhani yachiwiri kale. Njira ina ndiyo kuyesa kupalasa njinga kwakanthawi, mwachitsanzo, yambani ndi masekondi 30 ndikuwonjezera pang'onopang'ono. Chifukwa chake mumadziwa kudzipatsa nokha lamulo loti "kulephera" kwa minofu ya abs yanu ibwere nthawi yomwe nthawiyo ithe.
Osathamangira kugwiritsa ntchito zolemera zowonjezera pantchitoyi. Ngakhale mutakhala kuti mwakhala mukuphunzitsidwa kwa zaka zingapo, ndipo minofu yanu yam'mimba ndiyolimba komanso yayamba bwino, yambani ndi mtundu wa njinga yamoto - mwanjira imeneyi mumvetsetsa ma biomechanics oyenda ndikuphunzira momwe mungagwiritsire ntchito bwino minofu yam'mimba pamakona osiyanasiyana.
Kuphunzitsa zosiyanasiyana ndichinsinsi chopita patsogolo komanso kuthamanga kwa masewera. Musaope kuyesa ndikuwonjezera china chatsopano pantchito yanu. Mwachitsanzo, masewera olimbitsa thupi panjinga atha kuchitidwa ngati gawo la kulimbitsa thupi kwa atolankhani, kumapeto kwa kulimbitsa thupi kumbuyo kapena miyendo, komanso ngati gawo la maofesi owoloka.

Zosiyanasiyana zina zolimbitsa thupi

Pamwambapa, tidayang'ana njira yotchuka kwambiri yopopera abs pogwiritsa ntchito njinga yochitira masewera olimbitsa thupi. Koma pali zosankha zina, zomwe zitha kugawidwa m'magulu osavuta komanso ovuta. Sankhani zomwe zimakugwirani ntchito kutengera kamvekedwe kanu ndi mulingo wolimba, ndipo tengani nthawi kuti muchite monga gawo la pulogalamu yanu yophunzitsira.

Tiyeni tiwone chilichonse mwa izi.

Zosankha zosavuta

Njinga yopanda zigongono ndi ntchito yolimbitsa thupi

Njira yosavuta yomwe ndiyabwino kwa othamanga oyamba. Chofunika ndichakuti kuyenda kumachitika kokha chifukwa chakuyenda kwa miyendo - timatsanzira kupindika kwa njinga, ndipo thupi lonse silimayima komanso limapanikizika pansi. Manja amatha kuyikidwa kumbuyo kwa mutu kapena kutambasulidwa mthupi, izi zilibe kanthu.

Kugwira ntchito osalumikiza thupi ndi m'zigongono, katunduyo amasunthira kumtunda kwa atolankhani, koma pafupifupi amasiya gawo lakumtunda ndi minofu yam'mimba, koma ma quadriceps, minofu yolimba ndi ma hamstrings nawonso amanyamula.

Njinga ndi ofukula anakweza miyendo

Zosiyanasiyana izi zapeza chikondi chachikulu pakati pa othamanga ndi othamanga omwe amakonda yoga ndi Pilates. Zimasiyana ndi mtundu wam'mbuyomu chifukwa timakweza miyendo yathu pafupifupi mbali yoyenera ndikudzithandiza kuti tikhalebe oterowo munjira yonseyi, ndikupumitsa manja athu kumunsi kwakumbuyo (monga momwe zimakhalira ndi zochitika za birch). Nthawi yomweyo, mawondo amatambasulidwa kwathunthu, ndipo kumbuyo kwakumaso kumakanikizidwa pansi.

Kuchita njinga ndi miyendo yakwezedwa mozungulira kumakhala kosavuta kwambiri chifukwa chakuti sitigwira ntchito ndi zigongono ndi thupi. Chifukwa chake, timatsimikiziranso gawo lina lakumtunda kwa atolankhani, komanso timachita zolimbitsa thupi ndikuchepetsa matalikidwe - mayendedwe ndi achidule kwambiri kuposa mtundu wakale. Kuphatikiza pa kupindulitsa kwakuthupi, yogis amawona phindu la ntchitoyi chifukwa chakuti chifukwa cha kuchuluka kwa magazi m'mimba, komwe kumapangidwa ndikutsanzira kupondaponda, timalimbikitsanso ziwalo zathu zoberekera, potero timakulitsa ufulu wathu komanso kumasulidwa kwakugonana.

Njinga ili pa benchi yopendekekera mozondoka

Ngati mumachita masewera olimbitsa thupi, mwina imakhala ndi pulogalamu yapaderadera yogwiritsira ntchito atolankhani, yomwe ndi benchi yopendekera ndi odzigudubuza komanso malo ocheperako ogwirapo manja pamwamba. Wophunzitsa uyu ndi wangwiro pochita masewera olimbitsa thupi panjinga. Kuti muchite izi, muyenera kukhala mozondoka, kwezani miyendo yanu yokhotakhota ndikutsanzira kupalasa osalumikiza thupi ndi zigongono, mutagwira "chikhomo" kumtunda kwa simulator ndi manja anu. Chofunikira kwambiri pakuchita masewera olimbitsa thupi ndikuti chifukwa chazing'ono zomwe zoyeserera zimayendetsa, timapanga katundu wambiri wotsika kumapeto kwa atolankhani.

Zosankha zovuta

Njinga yolemetsa ili m'manja

Imachitidwa mofananamo ndi njinga yamasewera olimbitsa thupi. Kusiyana kokha ndikuti patsamba lino timasungabe zolemetsa zowonjezera pachifuwa. Izi zitha kukhala mpira wolemera, kachulukidwe kakang'ono, kapena chimbale chomenyera. Chifukwa chogwiritsa ntchito kulemera kowonjezera, zolimbitsa thupi zimakhala zamphamvu kwambiri. Komanso, kubwereza kulikonse kumaperekedwa ndi kuyesetsa kwakukulu, ndipo katundu paminyewa umakulanso, womwe umatsagana ndi kupopera kwamisala.

Njinga yokhala ndi fitball pakati pa miyendo

Pogwiritsira ntchito fitball yolumikizidwa pakati pa mapazi kapena akakolo, miyendo ndiyotakata pang'ono pokhudzana ndi mtundu wakale, ndipo timayesetsa kwambiri kuti tifikitse bondo pachifuwa. Ngati mulibe fitball pamalo anu ochitira masewera olimbitsa thupi, mutha kugwiritsa ntchito zolemera mwendo, koma musaiwale kutambasula miyendo yanu pang'ono - zotsatira zolimbitsa thupi zidzakhala chimodzimodzi.