Kukweza kwa Turkey ndi masewera olimbitsa thupi omwe adabwera ku CrossFit kuchokera kumenyana. Pachikhalidwe, ntchitoyi imachitika ndi ma sambist ndi a Jiu-Jitsu, ndi kettlebell. Amagwiritsidwa ntchito kukulitsa kukwera mwachangu pamiyala kuchokera pamalo abodza. Mu CrossFit, imatha kukhala ngati gawo la ma WOD, kapena ngati gulu lodziyimira palokha, yopanga mtundu ngati mgwirizano wama cell.
Pindulani
Ubwino wazokwera ku Turkey utha kuweruzidwa kuchokera pamwambapa: imakhazikitsa mgwirizano wamaulendo, imakupatsani mwayi woti mutuluke mwachangu (zomwe zingakhale zofunikira pamoyo watsiku ndi tsiku), imagwiritsa ntchito minofu yonse yamkati mwamphamvu, yomwe, mwapadera, ndiyapadera kwambiri. Chabwino, komanso kuphatikiza kwakukulu kwa iwo omwe akufuna kuonda: popeza minofu yonse ya thupi imagwira ntchito, kugwiritsa ntchito mphamvu zamagetsi aku Turkey ndikosangalatsa kwambiri.
Ndi minofu iti yomwe imagwira ntchito?
Pogwiritsa ntchito mwamphamvu, pakuchita kukweza kwa Turkey, minofu ya mwendo imagwira ntchito, katundu waukulu kwambiri amagwera pa quadriceps ndi minofu ya m'munsi. Minofu yam'mimba imagwiranso ntchito, ndipo minofu yonse ya rectus abdominis ndi oblique imakhudzidwa chimodzimodzi. Minofu yolumikizidwa kumbali ya dzanja logwiranso ntchito ndiyabwino.
Mu statics, minofu yam'mapewa yam'mapewa, minofu yayikulu ndi yaying'ono ya pectoral imagwira ntchito. Minofu ya deltoid imagwira ntchito mwamphamvu, makamaka mizati yakutsogolo ndi yapakatikati, positi deltoid imakhazikika paphewa, mothandizana ndi "Rotator cuff" - supraspinatus, infraspinatus, subscapularis, ndi minofu yayikulu yozungulira, cholumikizacho chimapeza kukana kwakukulu pazovuta. Kutenga nawo mbali molunjika kwa minofu yakumbuyo ndikocheperako komanso kumangochitika pantchito yolimbitsa msana ndi mafupa.
Njira zolimbitsa thupi
Njira zokwezera ku Turkey ndizovuta kwambiri, tilingalira pang'onopang'ono ndikugwiritsa ntchito chitsanzo ndi zida zapamwamba - kettlebell.
Ndi kettlebell
Musanayambe ntchito zolimbitsa thupi, konzekerani bwino, komanso mutenge kettlebell yolemera pang'ono poyambira, kuti muyambe kupanga njira zonyamula anthu aku Turkey moyenera.
- Malo oyambira: atagona chagada, kettlebell ili mdzanja lowongoka, pamadigiri 90 kupita ku thupi, dzanja losagwira limakanikizika kuthupi, miyendo pamodzi. Pachigawo choyamba cha mayendedwe, dzanja lomwe silikugwira ntchito limachotsedwa mthupi pamadigiri a 45, mwendo womwewo ndi dzanja logwira ntchito ukuwerama pagondo, kuyikidwa chidendene - mfundo yofunika, payenera kukhala mtunda pakati pa chidendene ndi matako! Simuyenera kugoba bondo lanu mopitilira madigiri 45 - izi zitha kuvulaza olowa.
- Pogwira dzanja ndi cholemetsa pamwambapa, timapanga chithandizo pa dzanja lomwe silikugwira ntchito - koyamba pamphepete, kenako pachikhatho. Ndikumayenda kosalekeza, timadzichotsa ndi dzanja lochirikiza kuchokera pansi, pomwe nthawi yomweyo timagwira minofu yam'mimba. Timachita izi potulutsa mpweya, pomwe minofu yam'mimba imagwirizana kwambiri momwe zingathere, zomwe, poyamba, zimathandizira kuyenda, ndipo chachiwiri, zimathandizira kwambiri pamtsempha wam'mimba, makamaka ma vertebrae am'mimba. Chachitatu, muyenera kuphulika pa exhale - ngati mukuphunzira izi ndi cholinga "chogwiritsa ntchito", izi ndizofunikira.
- Pakadali pano, malo oyambira ali motere: atakhala, mwendo umodzi wapindidwa pa bondo, winayo wawongoka, wagona pansi. Dzanja, moyang'anizana ndi mwendo wopindika, limakhala pansi, kutenga gawo lina la thupi. Dzanja lachiwiri likuwongoleredwa pachombo, chakwezedwa pamwamba pamutu ndikulemera. Timakweza m'chiuno, timadzipeza tokha pamfundo zitatu zothandizira: phazi, chidendene cha mwendo, chomwe chawongoleredwa, chikhatho chothandizira. Ndi chikhatho ichi, timakankhira pansi, ndikupangitsa kuti titengeke mwamphamvu, ndikusunthira mphamvu yokoka m'chiuno, kwinaku tikupinda mwendo wowongoka kale ndikubwezeretsanso.
- Timadzipeza tokha tikugogomezera bondo ndi phazi la mwendo wachiwiri, mkono wolemera wakhazikika pamwamba pamutu. Limbikitsani mwamphamvu mawondo ndi mafupa a chiuno ndikuyimirira, kwinaku mukuyang'ana mmwamba mwanjira yoti msana wamtundu wa msana ukugwira ntchito kutalika kwake konse, komwe ndikofunikira kwambiri pakuwona chitetezo chovulala cha kuyenda.
- Kenako timagona motsutsana - timagwada, timatengera mafupa a chiuno pang'ono, ndikupitilizabe kulemera pamwambapa.
- Chotsani dzanja lomwe silikugwira ntchito kutali ndi thupi, pang'onopang'ono sinthanitsani gawo lina la thupi - ndibwino kukhudza pansi choyamba ndi zala zanu, kenako ndi dzanja lanu.
- Timawongola bondo la dzanja lomweli, kudalira chidendene, phazi, kanjedza.
- Mwanjira yoyendetsedwa, timatsitsa mafupa a chiuno pansi, kuwongola mwendo pamagondo, ndipo nthawi yomweyo kugona pansi - mosamala, kusunga misempha ya abs ndi khosi mukumangika - palibe chifukwa chogwera mosalamulirika pansi. Simusowa kukanikiza dzanja lothandizira thupi - mutha kupita kubwereza kotsatira.
Muyenera kupuma pafupipafupi panthawi yochita masewera olimbitsa thupi: pagawo lililonse lomwe latchulidwa, muyenera kupuma - kupuma-kutulutsa mpweya, ndikutulutsa mpweya muyenera kupita mgawo lotsatiralo, kwinaku mukupuma mutha "kupuma". Sikulangizidwa kuti mukhale ndi mpweya pano, chifukwa chake mungotopa mwachangu.
Chitani zolimbitsa thupi ku Turkey ndi kettlebell ndizovuta kugwirizanitsa, motsatana, zoopsa - musanazichite "mwachangu", muziyendetsa pang'onopang'ono, poyamba popanda kulemera, pambuyo - ndi kulemera kopepuka. Mulingo woyenera magwiridwe antchito azikhala olemera makilogalamu 16-24. Popeza mwadziwa ma kettlebells amtunduwu munjira yabwino, mutha kupitiliza kukweza ma Turkey ndi liwiro komanso nthawi yayitali.
Mitundu ina yochita masewera olimbitsa thupi
Kukweza kwa Turkey kumatha kuchitidwa ndi kettlebell, barbell kapena dumbbells. Ngati kusankha kwa dumbbell ndikosavuta kotheka, ndiye kuti njira yovuta kwambiri ndikunyamula pansi ndi cholembera chogwiridwa padzanja lotambasula, popeza pano minofu yakutsogolo ndi dzanja ndizomwe zikukhudzidwa kwambiri. Kugwira chidacho mu dzanja lotambasulidwa kotero kuti palibe malekezero a bala "osokedwa" si ntchito yaying'ono.
Kuti muzindikire mtunduwu wamakwerero aku Turkey, zidzakhala bwino kuti muyambe kudziwa bwino kukweza kwachikhalidwe ku Turkey, ndikulemera. Gawo lotsatira ndikuchita kukweza matayala aku Turkey - izi ziphunzitsa minofu ya m'manja kuti pulojekitayo isakhale yofananira. Mukaganiza molimba mtima kukweza ku Turkey ndi chovala cholimbitsa thupi, pitani ku bar ya kilogalamu 10, kuti muzindikire kuyenda kwake, ndikupita ku bala la Olimpiki. Kuphatikiza apo, pamtunduwu, ndikuti popeza mwadziwa zovuta zonse kuchokera pa bodybar mpaka pa bar ya Olimpiki, mudzakhala eni ake ogwiriradi chitsulo.
