Chotsani zolemera ziwiri nthawi imodzi

Zochita za Crossfit

6K 0 01/25/2017 (kukonzanso komaliza: 05/06/2019)

Kulandidwa kwa ma ketulo awiri nthawi imodzi ndichizolowezi chonyamula kettlebell ndikuwoloka mtanda, momwe wothamanga amakweza zolemera pamwamba pake. Kusunthaku ndikophulika, kugwedeza komweko kumachitika chifukwa chogwirizana pafupifupi magulu onse amthupi.

M'nkhani yathu lero, tikambirana mbali zotsatirazi zokhudzana ndi ntchitoyi:

1. Kodi ntchito yani yochita kugwedezeka kwa zolemera ziwiri?
2. Njira zolimbitsa thupi;
3. Maofesi a Crossfit okhala ndi zochitikazi.

Ubwino wochita masewera olimbitsa thupi

Zochita zonse zomwe zimagwirizanitsidwa ndi kukweza zida pamwambapa, kaya ndi mitundu yosiyanasiyana ya ma jerks, ma jerks, ma shvungs ndi makina osindikizira okhala ndi barbell, kettlebells kapena dumbbells, ndi chiwonetsero cha mphamvu ndi magwiridwe antchito a othamanga. Ndizovuta kulingalira zovuta zingapo zopitilira patsogolo zomwe zingachitike popanda izi.

Minyewa yayikulu yogwira mukamakwatula zolemera ziwiri nthawi imodzi: quadriceps, hamstrings, matako, zotulutsa msana ndi ma deltoids. Kuphatikiza apo, minofu yam'mimba imalandira zovuta. Kuchita masewera olimbitsa thupi kumafunikira kutambasula bwino kwa magulu amtunduwu, muyenera kukhalanso ndi minofu yolimba kuti muwone njira yolondola ndikuwongolera mayendedwe ake matalikidwe onse. Chifukwa chake, oyamba kumene ayenera kuzengereza ntchitoyi mpaka mtsogolo, poyamba ayenera kukhala ndi "base".

Ntchitoyi iyenera kuphatikizidwa mu maphunziro anu osati kwa othamanga okha omwe amakonda masewera olimbirana thupi komanso kulimba, komanso anthu omwe amachita masewera olimbitsa thupi komanso opepuka, komanso mitundu ingapo yamasewera. Ubwino wolanda ma ketulo awiri nthawi imodzi sikuti umangokhala ndi zolimbitsa thupi zosiyanasiyana, komanso kukula kwa mphamvu zina ndi maziko olimbikira powonjezera mphamvu zophulika komanso kupilira kwa thupi lonse, kukonza magwiridwe antchito amtima, kusintha kuzolowera kochita masewera olimbitsa thupi ndikugwira ntchito yolimbitsa minofu yambiri.

Njira zolimbitsa thupi

Chotsatira, tikambirana za njira yolondola yochotsera zolemera ziwiri nthawi yomweyo.

1. Malo oyambira: miyendo ndiyotakata pang'ono kuposa mapewa, zolemera zili pakati pawo. Sungani msana wanu molunjika, kuyang'ana kwanu kumayang'ana patsogolo panu.
2. Kwezani ma kettle pansi, ndikuchita china ngati sumo, ndikuyamba kusambira. Zogwirizira za zolemera ndizofanana. Mukasunthira, muyenera kupendeketsa thupi patsogolo, kwinaku mukukhalabe ndi Lordosis wachilengedwe kumbuyo kwenikweni ndi msana wamtundu, tengani m'chiuno ndikuyika zolemera pamenepo, ngati kuti mukuyesera kuwagwira kumatako. Zomwe zingabweretse zolemera kumbuyo ndi mphindi yokha, zolemera siziyenera kukuposani, ndipo kumbuyo kuyenera kukhala kolunjika. Sinthani kayendedwe kanu ndi mawonekedwe anu: Simuyenera kukhala ndi zovuta mu quadriceps ndi adductors ntchafu. Tikamalimbikira kwambiri, matalikidwewo amalemera kwambiri chifukwa cha mphamvu yosagwira ntchito.
   
3. Timayamba kupitiriza ndi kugwedeza komweko. Kuti muchite izi, yesetsani kuyenda bwino ndi miyendo yanu, kubweretsa mafupa a chiuno patsogolo, ndi kupatsa ma kettlebells mphamvu inertia chifukwa chophatikizidwa ndi minofu ya deltoid pantchitoyo, kuwakoka. Ma kettlebells akadutsa matalikidwe ambiri, timapanga squat yaying'ono pakatalikidwe kakang'ono (pafupifupi masentimita 20) kuti tithandizire kufulumizitsa kwa projectile ndi "kukankhira" ma kettlebulo pamalo ofunikira. Mukamachita izi, tsegulani manja anu kuti zonyalazo ziwonekere kutsogolo. Kwa mphindi, tsekani pamalo owongoka, mutanyamula zolemera mmanja.
   
4. Timayika zolemera pansi, ndikuyamba kupanga kusambira kwotsatira. Ndikofunika kuti "musaponyedwe" zolemera, mayendedwe azilamuliridwa, apo ayi chiopsezo chovulala pamitsempha yamapewa chimawonjezeka.
   

Maofesi a Crossfit

Pansipa pali maofesi angapo ogwira ntchito omwe mungayesere panthawi yomwe mukuchita masewera olimbitsa thupi. Onetsetsani kuti minofu ya lamba wanu wam'manja yabwezeretsedwa bwino, popeza kutsindika kwa maofesiwa kumayendetsedwa bwino. Kumbukirani kulimbikira kuti muchepetse ngozi.