Kuyenda kwa mlimi

Lero tikukuwuzani za zomwe Mlimi amayenda poyenda pamsewu.

Ubwino ndi zovuta zake zolimbitsa thupi

Nanga bwanji za zabwino zolimbitsa thupi zaulimi? Minofu ya miyendo ndi atolankhani zimagwira ntchito moyenera, katundu amagawidwa chimodzimodzi pakati pa minofu ya atolankhani, ziuno, miyendo ndi mapazi. Nthawi yomweyo, magulu onse a minofu omwe agwira ntchito amagwirira ntchito "mtolo" umodzi, mogwirizana ndikulimbikitsana. Mlimi atayenda, kuyenda wamba kumakuwoneka ngati chinthu chosayerekezeka - osachepera theka la kulemera kwa thupi lanu sadzamvekanso.

Koma pomwe pali zopindulitsa pamakhala zovuta. Choyipa chake ndi chiopsezo chovulala mu lumbar msana. Poyenda, cholumikizira pakati pa mafupa a chiuno ndi msana chikugwira ntchito, kuyenda kosunthika kumachitika m'mathambo a msana. Kuyenda kwamtunduwu kwamtundu wa vertebrae sikothandiza kwenikweni ndipo kumachepetsa ndi zida zamphamvu za msana. Kutenga cholemetsa m'manja mwathu, timachulukitsa mobwerezabwereza katundu wazomwezi ndikuwonjezera ngozi. Yankho ndikuti mupewe kuyenda mlimi mzaka zoyambirira zamaphunziro a CrossFit, mpaka mutakhala wolimba, kapena mugwiritse ntchito lamba wokwera. Njira yoyamba ndiyabwino, popeza lamba mulimonsemo azimasula katundu wina kuchokera m'minyewa yam'mimba, makamaka paminyewa ya oblique, komanso kuchokera kumtunda kwa msana.

Njira zolimbitsa thupi

Pali njira zingapo zolimbitsira kuyenda kwa mlimi, monga ma dumbbells, kettlebells, kapena zina zolemera.

Ndi ma dumbbells

Timachotsa kulemera kwake pansi.

• Chiuno ndi chopindika komanso chokhazikika.
• Masamba amapewa amasonkhanitsidwa pamodzi.
• Manja pamatumbo.

Popanda kupindika kumbuyo, timapindika mawondo ndi ziuno zathu, timatengera zopumira m'manja. Mukamagwiritsa ntchito ma dumbbells olemera kwambiri, kuluka kungagwiritsidwe ntchito - izi zingakuthandizeni kuti mupite mtunda wautali, koma chotsani katunduyo pamiyendo ya zala. Njira ina "yowunikira" dzanja ndikutsekera kotsekedwa, pamene chala chachikulu chimatsamira pa bar ya dumbbell, enawo amachiphimba ndikuchikonzekeretsa ku projectile.

Ndipo kotero, katunduyo ali m'manja, masamba amapewa amasonkhanitsidwa pamodzi, kumbuyo kuli kowongoka. Maondo amapindika pang'ono, mapazi kupingasa m'lifupi. Timatenga gawo loyamba - chidendene chimayikidwa pamzere wongoyerekeza womwe umayambira kuphazi. Chifukwa chake, masitepewo ndi achidule. Ngakhale mtunda wocheperako mwina simukuyenda mwachangu kwambiri, potero kutsimikizira nthawi yokwanira kuti minofu izikhala ikulemedwa. Kutengapo gawo lalifupi kuti muchepetse mayendedwe amtundu wa lumbar vertebrae ndi olumikizana ndi mchiuno - omwe ali pachiwopsezo chachikulu pakukakamira. Pakati paulendo wa mlimi, thupi limasungidwa, mapewa amatulutsidwa patsogolo pang'ono, minofu ya trapezius, titero, imafalikira pamwambapa.

Mwa njira yomwe tafotokozayi, katundu wamkulu amagwera paminyewa ya lamba wapansi. Kumbuyo, trapezium ndi mikono zimangogwira ntchito zokhazikika, ndipo katundu wamkulu amagwera pazowongolera zala. Pofuna kulimbitsa kwambiri minofu ya lamba wam'mwamba ndi "kuyenda kwa mlimi", pali zotsatirazi:

Ndi zolemera

Udindo woyamba:

• Mapazi m'lifupi mwake mosiyana. Msana ndi wowongoka, pali cholakwika m'munsi kumbuyo.
• Ngati muli ndi minyewa yolimba yolumikizana ndi mikono yakutsogolo, kapena mukufuna kuilimbitsa, gwirani ma kettle ndi zigwiriro.
• Ngati mulibe mphamvu zokwanira kuti muwagwire motere, gwiritsani ntchito njira yotsatirayi: mikono yanu yokhotakhota m'zigongono, zingwe zimamangiriridwa mmanja mwa ma kettlebells, ma kettle omwewo amakhala pamphuno. Zigongono zimakanikizidwa pachifuwa, mtsogolo.

© kltobias - stock.adobe.com

Kusintha kovuta kwambiri kwa mayendedwe a mlimi ndi njira iyi: malo oyambira ndi ofanana, koma zolemera zili pamapewa, zogwiridwa ndi zala za manja, mikono ikukhotakhota, zigongono zimafalikira.

Mlimi amayenda pamakwerero

Kuchulukitsa kulimbitsa thupi kwathunthu, komanso kukulitsa kupsinjika kwa minofu ya miyendo ndi m'mimba, kuyenda kwa mlimi kumatha kukwera masitepe. Katunduyo amakhala mmanja owongoka, mikono mthupi, zigongono zimawongola. Msana ndi wowongoka, mapewa amangothinana patsogolo, gawo lakumtunda la trapezoid ndilovuta. Timatenga sitepe imodzi, kusamutsa kulemera kwa mwendo wothandizira, kukhazikitsa mwendo wogwira ntchito kupita kumtunda, kutambasula mwendo pa bondo ndi chiuno pamodzi ndi kuyanjana kwa quadriceps ndi biceps wa ntchafu. Timayika miyendo yonse pa sitepe imodzi, sitepe yotsatira ikutengedwa ndi mwendo wothandizira.

Mutha kutenga gawo lirilonse kupita ku sitepe yotsatira, koma izi zimachepetsa nthawi yomwe minofu ikulemera ndikupanga kuyenda mu mgwirizano wa lumbosacral.

Zovuta

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