Mwendo wopachikidwa umakweza pa bar yopingasa: ndi minofu iti yomwe imagwira ntchito, luso * Crossfit

Mwendo wopachika ukukwera pa bar (Zala mpaka Bar) ndi imodzi mwazolimbitsa thupi zothandiza kwambiri pamimba, chifukwa chakuti ikachitidwa, thupi limakhazikika, kotero minofu yathu imalandila katundu ngakhale gawo loyipa la mayendedwe (mukamatsitsa miyendo) ...

Pali mitundu ingapo ya zochitikazi: kukweza miyendo yowongoka pakhosi, kukweza miyendo yokhotakhota, mawondo akusinthana, kukweza masokosi ku bar ndi "ngodya" (malovu olowera pakati pamiyendo ndi thupi). Tikukuwuzani zambiri za onse omwe ali pansipa.

Komanso munkhani yathu ya lero tiwunika izi:

Kodi ntchito iyi ndi yotani?
Mitundu ya mwendo wopachikika imakwera pa bar yopingasa komanso njira yochitira zolimbitsa thupi;
Maofesi a Crossfit okhala ndi zochitikazi.

Kodi ntchito yopachika mwendo ndiyotani?

Pokweza miyendo papachikapo, othamanga amagwira ntchito minofu ya m'mimba ndikugogomezera gawo lawo lakumunsi - gawo limenelo, komwe kukula kwake sikokwanira ngakhale kwa othamanga odziwa zambiri. Onjezerani imodzi kumtunda kwa ab ndi mwendo umodzi wa oblique ukukwera ku mwendo wopachikika ukukwera ndipo mumakhala ndi masewera olimbitsa thupi, okwanira.

Poyang'ana minofu yam'munsi yam'mimba nthawi iliyonse yolimbitsa thupi, mutha kupha mbalame zingapo ndi mwala umodzi, ndikupangitsa kuti minofu yanu yolimba ikhale yolimba ndikusintha kujambula kwa "cubes". Ndi "cubes" zonse zikuwonekeratu - apa gawo lokhalo lowonekera ndilofunika kwa ife, koma atolankhani olimba ndi nkhani yosiyana kotheratu. Minofu yam'mimba yolemera bwino imatithandiza kuchita masewera olimbitsa thupi monga ma deadlifts ndi ma barbell squats powongolera kulumikizana ndikuwongolera kwambiri malo amchiuno ndi kumbuyo; kukonza magwiridwe athu pochita masewera olimbitsa thupi pomwe timagwiritsa ntchito mphamvu zathu zophulika (kuthamanga, kulumpha mabokosi, squats, etc.); komanso kukulitsa kwambiri mphamvu zonse zakuthupi - zimakhala zosavuta kuti tizolowere kuchuluka kwa maphunziro.

Mitundu ndi njira yochitira masewera olimbitsa thupi

Kenako, tikambirana za mitundu yonse ya kukweza mwendo ku bala ndi njira zolimbitsa thupi zolondola:

Kukweza miyendo yowongoka pachikhomo cha mtanda

Kusiyanasiyana kofala kwambiri komanso mwina kotheka kwambiri pochita izi. Njirayi ndi iyi:

Chonyamulacho chimapachikidwa pa bala pamlingo wokulirapo pang'ono kuposa mapewa, ndikukhazikika mikono ndi miyendo molunjika. Mu msana, timasunga chilengedwe cha Lordosis, kuyang'ana kumayang'ana kutsogolo. Timapumira kwambiri.
Timatulutsa mpweya mwamphamvu ndikuyamba kukoka miyendo yathu, ndikupita patsogolo pang'ono ndi mafupa a chiuno patsogolo. Timayesetsa kuti miyendo yathu ikhale yolunjika ndikuwasunga momwemo munjira yonseyi. Mapazi atha kukanikizana wina ndi mnzake kapena kungowasunga patali - monga momwe mumafunira.
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Kwezani miyendo yanu kumtunda pamwamba pa mchiuno, kuyesera kuti muchepetse kupindika kwakukulu kwa minofu ya rectus abdominis. Mutha kutsalira kwa mphindi imodzi pamapeto pake kuti muchepetse gulu lama minofu lomwe timafunikira. Modekha timayamba kutsitsa miyendo yathu pansi, ndikupumira.
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Mwendo wopachikidwa wokhotakhota pa bondo

Njirayi ndi yoyenera kwa othamanga oyamba omwe sanapatsidwe mwayi wakukweza miyendo yowongoka.

Kusiyana kwake kwakukulu ndikuti pogwira matalikidwe ofanana ndi cholembera chachifupi, timachita khama pang'ono ndipo timatha kubwereza mobwerezabwereza. Nthawi yomweyo, ndikofunikira kuti tisataye kulumikizana kwa mitsempha, oyamba kumene ambiri amayesa kufikira ndi chibwano, ndipo izi ndizolakwika kwambiri. Kusunthaku kuyenera kuchitidwa pamlingo womwe katundu wathu wa minofu uzikhala waukulu; sizomveka kukwera pamwamba.

Mwendo wina wopachika ukukwera

Njira yosangalatsa kwa iwo omwe akufuna kuwonjezera china chatsopano pamaphunziro awo. Zimasiyana kwambiri ndi mitundu yapitayi ya kukweza mwendo momwe timaphatikizira katundu wolimba komanso wamphamvu mmenemo: kukweza mwendo umodzi mbali yoyenera, gawo lathu limodzi limagwira ntchito yayikulu, pomwe gawo lina la atolankhani limagwira ntchito yayitali, pokhala ndi udindo wokhazikika mthupi , apo ayi wothamanga amatembenukira pang'ono pambali.

Pochita izi, ndikofunikira kuwunika momwe kumbuyo kumakhalirako; simuyenera kukoka malo a sacrum patsogolo kwambiri, popeza msana "ungapotoze" pang'ono mukakweza mwendo umodzi.

Kukweza masokosi ku bar

Kuchita masewerawa kumasiyana ndi kukweza mwendo pafupipafupi kuti pano timagwira ntchito matalikidwe ataliatali kwambiri ndikukweza minofu yonse yam'mimba.

Kuyesera kukhudza bala yopingasa ndi zala zanu zazing'ono, yesetsani kuchepetsa kuchepa kwa thupi komanso osakweza m'chiuno kwambiri - mwanjira imeneyi mupanga katundu wosafunikira pamtsempha wam'mimba ndipo muphatikizira zotulutsa msana ndi matako pantchitoyo. Ntchito yathu ndikugwiritsa ntchito makina osindikizira m'mimba kuti azikhala patali momwe angathere, kuti thupi lisayendeyende.

"Pakona" (malo amodzi amtundu wakumanja)

Si chinsinsi kuti kuphatikiza kwakanthawi kokhazikika komanso kolimba ndichinsinsi chopita patsogolo. Pochita zolimbitsa thupi pakona, mumakakamiza minofu ya m'mimba mwanu kuti igwire ntchito mosiyana, ndikuwapangitsa kuti azigwira ntchito mosiyanasiyana.

Ntchito yathu pano ndikwezera miyendo yolunjika pamlingo wofanana ndi pansi ndikukhala m'malo ano malinga ndi momwe tingathere, kusunga miyendo isasunthike. Pa nthawi imodzimodziyo, nkofunika kuti musaiwale za kupuma, ziyenera kukhala zosalala, popanda kuchedwa.

Ochita masewera ambiri omwe ali ndi ma quadriceps otukuka nthawi zambiri amadandaula kuti, pamodzi ndi atolankhani, kutsogolo kwa ntchafu kumachita ntchito zina. Kuti "muzimitse" ma quadriceps pantchito, muyenera kugwada pang'ono (pafupifupi madigiri 10-15). Izi zimatha kusintha ma biomechanics oyenda pang'ono, chifukwa chake yesani kukweza miyendo yanu pang'ono kuti mumve kupindika kwa minofu yam'mimba.

Maofesi a Crossfit

Gome ili m'munsi likuwonetsa maofesi angapo ogwira ntchito omwe ali ndi zochitikazi. Samalani: katunduyo sanapangidwe kwa oyamba kumene, khalani okonzekera tsiku lotsatira kuti kupweteka m'minyewa yam'mimba kudzakhala kukupweteketsani ngakhale kuseka.

FGS	Chitani zotulutsa ma kettlebell 10, ma burpee 10, ma kettlebell a manja awiri, ndi 10 ikulendewera mwendo. Zozungulira 4 zonse.
Hercules	Chitani ma squat akutsogolo 25, 50 ikukwera, kulumpha zingwe 40, ma burpee 50, ndi 30 kukwera. Pali kuzungulira katatu kwathunthu.
Zochepa-Zowonjezera	Chitani zoponya ma barbell 10, zokoka 20, kulumpha mabokosi 30, kuponyera khoma 40, kukweza 50 ndikubwereza masewera olimbitsa thupi awa, kuyambira kumapeto.