Squat yolumpha ndi masewera olimbitsa thupi osangalatsa kwambiri, omwe ndi otchuka pakati pa okonda kuyenda bwino komanso okonda kulimbitsa thupi. Kumbali imodzi, mmenemo timagwira bwino ntchito ma quadriceps, tikugwira ntchito mokwera kwambiri komanso modzidzimutsa, komano, timaphunzitsanso mtima wathu, popeza ntchitoyi imaphatikizaponso katundu wolimbitsa thupi.
Zochita zochepa chabe zomwe sizifunikira kugwiritsa ntchito zolemera zowonjezera zitha kukulitsa kuthamanga kwa kulimbitsa thupi kwanu monga squat yolumpha. Pali mitundu yosiyanasiyana ya ma burpees yomwe imabwera m'maganizo (ndikudumpha pabokosi, kudumpha pamwamba pa barbell, kukoka bala yopingasa, ndi zina zambiri). Ntchitoyi ndi yayikulu kwambiri: chifukwa chakuti timagwira ntchito osayima, osalola minofu yathu kupumula, thupi lilibe nthawi yobwezeretsa malo ogulitsa ATP, malo ogulitsira a glycogen m'manofu athu amatha msanga, kuchuluka kwa ulusi wa minofu, zonse mwachangu komanso pang'onopang'ono, ndipo kugunda kwa mtima kumatha kufikira 140-160 kumenyedwa pamphindi, kotero anthu omwe ali ndi vuto la kuthamanga kwa magazi kapena mavuto ena ndi mtima wamitsempha akuyenera kuchita izi mosamala kwambiri - katundu wambiri atha kukhala wawo mopitirira muyeso komanso wowopsa.
M'nkhani yathu lero, tiwunika zinthu zotsatirazi:
- Ubwino wake ndikumalumpha squats;
- Njira zolimbitsa thupi;
- Maofesi a Crossfit okhala ndi zochitikazi.
Kodi maubwino olumpha amangokhala ndi chiyani?
Zochita izi nthawi imodzi zimakhala ndi katundu wolimbitsa thupi komanso wopatsa thanzi mthupi, zomwe zimapangitsa kuti wothamanga azitha kuchita bwino ntchito.
- Gawo lochita masewera olimbitsa thupi ndiloti pogwira ntchito mwamphamvu chonchi, timalimbikitsa ntchito yamitsempha yathu yamtima, ndikusinthira minofu yathu yamtima kukhala yopanikizika kwambiri. Pogwira ntchito pamtima, timalimbikitsanso kuwonongeka kwa mafuta, zomwe zimapangitsa kuti muchepetse kunenepa kwambiri ndikupeza mpumulo wabwino.
- Gawo la anaerobic pazolimbitsa thupi ndikuti minofu yathu imalandiranso kupsinjika kokwanira, komwe kumafunikira pakulimbitsa thupi kwawo ndikuwonjezera mphamvu. Pogwira ntchito mosalekeza iyi, timalimbitsa anaerobic glycolysis, zomwe zimabweretsa acidification mwachangu komanso "kulephera."
Popeza mwadziwa njira yolondola yochitira masewerawa ndikuphatikizira pulogalamu yanu yophunzitsira, patapita kanthawi mudzawona momwe kupirira kwanu ndi mphamvu zanu zachulukira, mutha kupirira mosavuta katundu wambiri wama cardio ndikuwongolera kupuma kwanu pazolimbitsa thupi. Chifukwa chake, ndikulimbikitsa mwamphamvu aliyense wothamanga kuti asanyalanyaze zolimbitsa thupizi ndikuziyang'anitsitsa, kaya mumakonda kuwoloka, kulimbitsa thupi, kupatsa mphamvu, masewera andewu kapena masewera othamanga - machitidwe omwe amapezeka pakulumpha amakhala othandiza kwa inu mulimonse mwazomwezi, kukulitsa zotsatira zanu.
Ndi minofu iti yomwe imagwira ntchito?
Kuphatikiza apo, squat yolumpha imalimbikitsanso kukulitsa mphamvu zophulika za ma quadriceps chifukwa chakuthwa kwamphamvu kwa ulusi waminyewa. Izi zidzakuthandizani kwambiri mukamachita masewera olimba kwambiri, pomwe kuphulika koyambirira kumatsimikizira kukweza mwachangu komanso mwamphamvu. Ogwira ntchito zamagetsi aku Western amawona kulumpha zolimbitsa thupi (monga kulumpha squat ndi bokosi-kulumpha) ngati chida chachikulu chokhazikitsira miyendo yolimba.
Magulu akuluakulu ogwira ntchito mu squat yolumpha ndi ma quadriceps, otulutsa ntchafu ndi matako. Katundu wowonjezera wokhazikika amakhalanso ndi ma extensors a msana, minofu yam'mimba ndi khosi.
Kusiyanasiyana komwe kulumpha kwambiri ndikuchita masewera olimbitsa thupi ndi othamanga - iyi ndiyo njira yosavuta yowongolera mayendedwe, kuwunika kupuma, komanso katundu wamaondo ndi msana sizikhala zochepa. Komabe, palibe amene amakuletsani kuti musokoneze ntchito yanu ndikuyesera kuchita zochitikazi ndi zolemera zina ngati barbell kapena dumbbells. Barbell imayikidwa bwino pa trapezoid, monga m'masamba akale, timanyamula ma dumbbells m'manja otambasulidwa, kuyesera kuti tisasokoneze ma biceps ndi mapewa. Zachidziwikire, kuti zolemera zolemera ziyenera kukhala zochepa, sitikhala ndi chidwi ndi zolemba zamagetsi pano, ndipo palibe chifukwa chogwirira ntchito mobwerezabwereza. Sankhani cholemera chomwe mutha kuthana ndi ma reps osachepera 10 "oyera" ndikuwonjezera pang'onopang'ono pang'onopang'ono, kukumbukira kupatsa thupi zida zokwanira kuti achire.
Kuopsa kovulala chifukwa chogwiritsa ntchito kulemera kowonjezera, kumene, kumawonjezeka, popeza pali axial katundu pamsana, ndipo kupanikizika kosafunikira pamalumikizidwe a mawondo kumapangidwa.
Njira zolimbitsa thupi zolondola
Pansipa tiwona njira yolondola kwambiri yochitira masewera olumpha, mutaphunzira zomwe mungaonjezere kwambiri kuchuluka kwa ntchito zomwe mumachita pophunzitsa.
Malo oyambira
- Timayika mapazi athu m'lifupi;
- Mapazi apatukana pang'ono;
- Kumbuyo kuli kolunjika;
- Timadutsa manja athu pachifuwa;
- Maso akuyang'ana kutsogolo.
Ngati mukuchita masewera olimbitsa thupi ndi barbell, ikani paminyewa ya trapezius ndikuifinya mwamphamvu ndi manja anu, sayenera kusintha mawonekedwe ake pakuyandikira.
Ngati mukuchita masewera olimbitsa thupi ndi ma dumbbells, gwirani mwamphamvu ndi manja anu (mutha kugwiritsa ntchito zingwe kapena zingwe) ndikuyesera kuwayika molunjika nthawi yonseyi. Ngati ma dumbbells amasunthira mbali ndi mbali, mumatha kuvulaza phewa lanu.
Wopanda
Chitani squat yakuya, ndikukhazikika kumbuyo kwanu osazungulira dera la sacrum. Yesetsani kukhudza mitsempha yanu ku minofu yanu ya ng'ombe - iyi ndiye malo athu otsika kwambiri. Osasintha mawonekedwe azida ngati mukuchita masewera olimbitsa thupi ndi zolemera zina.
Dash
Yambani kuphulika kwakumtunda, kuyesera kuwongola miyendo yanu mwachangu, ndikupumira mwamphamvu nthawi yomweyo. Pambuyo pake, yesani kukweza phazi lanu pansi, chifukwa chakuwonjezera mphamvu mwamphamvu, mudzakweza pansi ndi masentimita angapo. Onaninso malo a barbell ndi dumbbells pomwe mukudumpha. Ngati mwatopa kwambiri ndipo simungathe kuwongolera mayendedwe mwanjira iliyonse, muchepetseni kunenepa kapena kuchita kulumpha ndi kulemera kwanu.
"Kufika"
Mukayamba kutsika kale, lembani mpweya ndikuganizira zakufika pamiyendo yopindika pang'ono ndikupitilira kutsika - motero mumachepetsa chiopsezo chovulala mawondo anu. Nthaka, tsitsani pansi momwe mungathere ndipo bwerezani mobwerezabwereza osayimitsa mukafika kapena pansi. Ntchitoyi iyenera kupitilira kotero kuti minofu ya ntchafu imangokhalira kumangika.
Maofesi a Crossfit
Mu tebulo ili m'munsiyi, tikambirana maofesi angapo ogwira ntchito, pochita zomwe mungakulitse mphamvu ya miyendo, kupatsa zovuta paminyewa yonse ya thupi, kapena kungowonjezera mphamvu yogwiritsira ntchito mphamvu pogwiritsa ntchito ma calorie ambiri pamalo ochitira masewera olimbitsa thupi.
M'malo amenewa, kuchuluka kwa kubwereza kwa squat kumawonetsedwa, kutanthauza kuchita masewera olimbitsa thupi ndi thupi lake. Ngati zochitikazi ndizosavuta kwa inu osagwiritsa ntchito zolemetsa zowonjezera, mutha kutenga batani yaying'ono kapena zopepuka ndikuchita nawo maofesi, ndikuchepetsa kuchuluka kwa kubwereza mwanzeru zanu.
| Ndege yoyeseza | Chitani zodumphira zingwe 200, squats 60, ndi ma burpee 30. Pali kuzungulira katatu kwathunthu. |
| JAX | Pangani ma burpee 10, ma barbells 10, ma squats 20 olumpha, ndi mapapu 20. Zozungulira 5 zokha. |
| OHDU | Chitani masewera atatu apamwamba, ma squats 20 olumpha, ndi kulumpha zingwe 15. Pali kuzungulira katatu kwathunthu. |
| Mzere wofiira | Chitani zokopa za barbell 10, kulumpha mabokosi 10 ndi ma squat 10 olumpha. Zozungulira 10 zokha. |
