Zochita zambiri za CrossFit zimakhudza minofu yonse mthupi mwanjira ina. Izi zimafunikira zofunikira zina pamisempha ya pachimake-gluteus, minofu yam'mimba, iliopsoas ndi zotulutsa msana, popeza zimagwira ntchito yolumikizana pakati pa lamba wam'mwamba ndi m'munsi. Kuti mudzikonzekere bwino, muyenera kuphatikiza masewera olimbitsa thupi monga kupindika ndi bala pamapewa anu paphunziro lanu. Lero tikambirana ngati izi ndi zothandiza kwa atsikana, ndi minofu iti yomwe imagwira ntchito, komanso za njira yolondola yakuphera.
Ndi minofu iti yomwe imagwira nawo ntchitoyi?
Pogwedeza ndi bala pamapewa, minofu yotukuka ikugwira ntchito mwachangu: yaying'ono ndi yayikulu, otambasula kumbuyo ndi m'mimba amatenga nawo mbali. Pang'ono ndi pang'ono, minofu ya kumbuyo kwa ntchafu imagwiranso ntchito - ali ndi udindo wopindika mwendo osati pa bondo lokha, komanso m'chiuno.
Kukula kwamphamvu kwamagulu amisili omwe adatchulidwa sikungowonjezera kupambana kwanu pamasewera osiyanasiyana, komanso kudzapewetsa kupweteka kwakumbuyo - odziwika "osteochondrosis", matenda, omwe amayamba chifukwa cha kufooka kwa minofu ya m'munsi ndi kumbuyo, komanso, ndi osati dzina lolondola. Kuphatikiza apo, muwonjezera magwiridwe antchito a m'chiuno cha phewa chifukwa cholumikizana bwino ndi lamba wapansi, mphamvu yakumbuyo, chifuwa ndi mikono zidzawonjezeka kwambiri.
Kodi pali phindu lililonse kwa atsikana?
Ubwino wa atsikana pakuchita zokonda ndi bala pamapewa awo ndiwowonekera - zotanuka zolimba, miyendo yopyapyala sinasokoneze mtsikana m'modzi. Komabe, kuwonjezera pa kukongoletsa, pali ma bonasi angapo osadziwika kwenikweni:
- Choyamba, minofu yolimba yakumunsi ndikofunikira kwa mtsikana aliyense amene akukonzekera kukhala mayi - kumapeto kwa mimba, malo osinthira mphamvu yokoka, omwe amasamutsa katundu wopitilira muyeso wa lumbar - palibe chilichonse, kupatula minofu, chimagwira ma vertebrae - kotero, mukalimbitsa minofu yanu yakumunsi, kumakhala kovuta pang'ono mukamakhala ndi mwana.
- Kachiwiri, matalikidwe aliwonse amchiuno amathandizira kuti magazi aziyenda bwino m'chiuno, ndipo izi zimathandizanso kupewa matenda monga mitsempha ya m'munsi, uterine fibroids (osati mahomoni am'mimba, kumene), kufooka kwa mitu yachikazi ...
Njira zolimbitsa thupi
Kumvetsetsa njira yochitira zopindika ndi bala pamapewa ndizosatheka osamvetsetsa kutengera kwa dera lumbosacral. Mofananamo, mutha kugwada posinthitsa mfundo zam'chiuno ndi bondo lokhazikika, kapena kusintha msana wa lumbar, ndipo mutha kugwadira mafupa amchiuno ndi kumbuyo kumbuyo nthawi yomweyo - monga zimachitikira tikamafunika kugwada pansi momwe tingathere.
Kumbuyo kwakumunsi, mumawerama mukafunika kugoba kena kake, monga mukasambitsa masokosi anu mukasamba. Kusintha kwamalumikizidwe amchiuno ndi msana wokhazikika kumbuyo kumatha kuwonetsedwa pamalo ochitira masewera olimbitsa thupi tikamawona masewera olimbitsa thupi monga kufa. Chifukwa chake, ndi kayendedwe koteroko kamene kamatikondweletsa muzochita zolimbitsa thupi, zokonda zokhala ndi bala pamapewa, njira ziwiri zoyambirira zomwe zafotokozedwazo sizovomerezeka, chifukwa chowopsa kwambiri chovulala.
Udindo woyambirira
- Imani, mapazi mulifupi m'lifupi, kapena kutambalala pang'ono.
- Mawondo amapindika pang'ono, kuthandizira phazi lonse (osungidwa poyenda konse).
- Msana wakumbuyo umakhala wolimba komanso wolimba - pamalowo umakhalabe muzochita zonse.
- Chipindacho chimapuma pamapewa, masamba amapewa ndi mapewa amatsitsidwa, kulumikizana kumakhala kosasunthika, kutengera anthropometry komanso kuyenda m'magulu amapewa.
- Maso akuyang'ana mmwamba kapena patsogolo panu.
Zigwa
Timakhotetsa mafupa a mchiuno padera, chifukwa cha izi timagwada mpaka timve kutambasula minofu yolimba. Timakonza izi, kuzengereza pamalo otsika kwambiri kwa sekondi imodzi kapena ziwiri, kuwongola thupi lomwe limayang'aniridwa, chifukwa chokulitsidwa m'malo olumikizana ndi ziuno. Kuyenda kwa mafupa a chiuno sikofunikira kwenikweni - nthawi zambiri mumatha kuwona njira yomwe pamutu pake wothamanga amawongola thupi kwathunthu ndikusunthira pang'ono mafupa a chiuno - njirayi siyolondola, chifukwa imachotsa katunduyo kuchokera ku minofu ndi minyewa kupita ku lumbar vertebrae.
Mfundo yofunika yokhudzana ndi lamba wolimbitsa thupi: chowonjezera ichi chimazimitsa minofu yakumunsi kumbuyo ndi minofu yam'mimba, ndikupitilizanso kusokonekera kwa maderawa chifukwa chothinana kwambiri kwamitsempha yamagazi. Ngati ntchito yanu ndikunyamula ma glutes mwakudziphatikiza, zachidziwikire, lamba wokweza zolemetsa akhoza kukhala womveka, koma ndizomveka kugwiritsa ntchito chida choyenera kuchita izi.
Chifukwa chake, sitigwiritsa ntchito lamba poyenda ndi barbell - inshuwaransi yathu ndiyopanga pang'onopang'ono minofu yonse yomwe ikukhudzidwa, kuwonjezeka kwadongosolo kwa zolemera zogwirira ntchito, ndi njira yabwino.
Ndi chiyani chomwe chingalowe m'malo otsetsereka ndi bala pamapewa?
Mwachiwonekere, kuti mutenge malo otsetsereka ndi barbell pamapewa, kayendetsedwe kake ndi koyenera kumene kuli kofunika kuwonjezera mu chiuno. Zochita izi zidzakhala:
- deadlift, njira pamene pali mbali yaying'ono yopindika pamafundo amondo;
- hyperextension - njira pamene mtsamiro wothandizira uli pansi pa mitsempha ya mafupa a iliac, mwanjira ina, umakhala m'chiuno; kuti musinthe zizolowezi zonse ndi barbell, sizingakhale zovuta kugwiritsa ntchito zolemera - mutha kuyigwira mutatambasula manja, kapena kuyikanikiza pachifuwa. Njira yovuta kwambiri ndikuyika zolemetsa kumbuyo, pafupi ndi mutu ndi khosi momwe zingathere - njirayi ndiyopweteketsa mtima kwambiri chifukwa chake siyikulimbikitsidwa koyambirira kwamaphunziro.
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- patsogolo anaŵerama mafupa a m'chiuno, pamene mbali ya m'munsi mwa pulogalamu yoyeseza sitimayo ntchito monga katundu - ataima ndi nsana wanu kwa njerwa, chogwirira ndi zapita pakati pa miyendo ndi mwamphamvu ndi yopapatiza;
- squie squats, pamene miyendo ndiyotakata kwambiri kuposa mapewa, ndipo cholemetsacho chimakhazikika m'manja otsika, ngati tikulankhula za dumbbell kapena kulemera, kapena kupumula pamapewa, ngati tikulankhula za barbell;
- kutsekeka kwapansi pamunsi, pomwe mukuyesera kupindika ndi lumbar msana munthawi yoyipa ya gululi, komanso, mutha kugwiritsa ntchito kupindika kokhako chifukwa choloŵera m'chiuno, popanda kupindika mikono - kuti muthe kukonza bwino minofu ndi lumbar gawo la msana extensor.
