Zoyendetsa pamanja: maubwino, omwe minofu imagwira ntchito ndi luso * Crossfit

Zochita za Crossfit

12K 2 02.02.2017 (kukonzanso komaliza: 21.04.2019)

Kwa nthawi yayitali, chisonyezo cha mphamvu yayikulu yakuthupi chinali kutha kukweza kulemera kwa thupi lanu pamwamba pamutu. Komabe, nanga bwanji zopanga zokakamiza pamaoko? Apa simufunikira mphamvu yakuthupi yokha - mumafunikira kulumikizana kwapakatikati pamisili, kulingalira bwino, ndikukhala ndi minofu yolimba. Makhalidwe onsewa ali ndi othamanga omwe akuchita masewera olimbitsa thupi. Lero tikambirana za maubwino ndi zovuta za masewera olimbitsa thupi komanso njira yakukhazikitsira.

Ubwino wochita masewera olimbitsa thupi

Monga tafotokozera pamwambapa, zolimbitsa thupi ndizothandiza, choyambirira, chifukwa cha zovuta zake - kukankhira pamanja kumapangitsa kuti minofu yonse igwire ntchito, ndipo mumaphunzitsidwa kuwongolera malo amthupi lanu mlengalenga ndikugwiritsa ntchito kwambiri minofu ya pachimake - kokha chifukwa cha iwo mutha kuchita izi kuyenda. Popanda kulumikizana bwino pakati pa malamba apamtunda ndi apansi, simudzatha kuchita kukankhira kumtunda.

Chifukwa chake, kudzikakamiza kuyimirira pamanja kudzakhala kothandiza kwa oimira mitundu yonse yamasewera, pomwe chiwonetsero chokhazikika cha mphamvu yayikulu ya "mikono" ndi "miyendo" ndikofunikira: kunyamula, kulimbana, masewera olimbitsa thupi.

Ndi minofu iti yomwe imagwira ntchito?

Mwamtheradi minofu yonse ya thupi imagwira ntchito ikamakankhidwa itayimirira pamanja. Njira zokhazokha ndizosiyana: ntchito yamphamvu imachitika m'mapewa ndi m'zigongono, motsatana, ma triceps, mitolo yapakatikati ndi yapakati ya minofu ya deltoid, gawo laphalaphala la minofu yayikulu ya pectoralis, ndi minofu ya trapezius imagwiridwa mwakhama. Minyewa yotsala ndiyomwe imakhala yolimba ndipo gawo lake limachepetsedwa kuti likhale lolimba mthupi, komabe, kupsinjika kwakukulu kumachitika ndi omwe amatulutsa msana, minofu yolimba, minofu yam'mimba, ndiye kuti, otchedwa "minofu yapakati".

Njira zolimbitsa thupi

Zochita zolimbitsa thupi ndizovuta kuzilumikiza ndipo zimafunikira kulimbitsa thupi kochokera kwa inu. Chifukwa chake, ngati mungayesere kuyenda uku ndipo simunathe ngakhale kulowa m'manja, tiyeni tichite masewera olimbitsa thupi ofunikira kuti tikhale olondola.

Musanayambe zolimbitsa thupi

Kankhani kuchokera pansi kuwerengera 3, ndikuchedwa pamunsi: kuyambira poyambira pamalo atagona, chifukwa chopindika mikono pamagoli, timapita pansi: chifuwa sichitha pansi kwenikweni mamilimita angapo. Zigongono zili mthupi, choncho katunduyo amagwera pama triceps ndikutsogolo kwa delta - magulu akulu a minofu kwa ife. M'munsi mwake, timakhala pang'ono kwa masekondi 2-3, timakweza ziwerengero zitatu, ndiye kuti pang'onopang'ono. Timayamba ndi kubwereza 10 m'magawo atatu. Ntchitoyi ndikufikira ma reps 20 kapena kupitilira apo osakhala ndi mphamvu mwamphamvu acidification.
Kankhani mu kutseka kotseka. Malo oyambira: poyimilira kanjedza, miyendo ikugwada pamafundo a bondo ndi chiuno, mawondo akukhudza pachifuwa. Manja amakhudza ntchafu. Timakhotetsa malo olumikizira chigongono, kuti thupi likhale lopingasa. Yambani ndi ma reps 10 (kapena chilichonse chomwe mungathe). Vuto - 20 kapena kubwereza molimba mtima.
Kukweza kanyumba kuchokera kutali. Malo oyambira ali monga tafotokozera pamwambapa. Nthawi yomweyo, mikono imapinda mivi pang'onopang'ono. Ntchito yathu ndikubweretsa thupi kuchokera pamalo opingasa kupita molunjika momwe mungathere. Ntchitoyo ndikubweretsa thupi lokhala ndi miyendo yowongoka pamalo owonekera bwino.

Mukapambana, yambani kuwongola bwino miyendo yanu, choyamba mufalikire mbali, kenako yesani kusunga thupi lanu "mu chingwe".

Pafupi ndi khoma

Zojambula pamanja zikukankhira kukhoma. Kusuntha komwe kumakonzekera mwachindunji kuchita kukankhira mmwamba kuchokera pansi mozondoka. Malo oyambira: atayimirira pamanja masentimita 20-50 kuchokera pakhoma. Thupilo latambasulidwa, zidendene "zaunjikidwa" pakhoma. Tiyeni tisungitse malo nthawi yomweyo: mutha kusinthana makoma ndi zidendene, mutha kusambira ndi zala zanu, mutha kupeta phazi lanu lonse. Kuyandikira kwa "masokosi" - ndikolemera kosankha! Yambani ndi zosavuta! Manja ndi okulirapo pang'ono kuposa mapewa. Kutsetsereka gawo lothandizira pakhomalo pakhomalo, timatsika kuti tigwedezere pansi ndi mutu, ndikupinditsa mikonoyo pazolumikizana. Pambuyo pake, kupumula manja athu pansi, timabwezeretsa thupi pamalo ake oyambilira chifukwa chakusakanikirana kwamphamvu kuchokera ku triceps ndi minofu ya deltoid. Cholinga ndikubwereza maulendo khumi osachepera limodzi.
© satyrenko - stock.adobe.com
Zochita zomaliza ndikuyesera kulowa m'manja. Ndibwino kuti muchite izi mutakhala ndi "m'maso". Ndikofunikira kwambiri kuthetsa vutoli ndi gululi kuti liphatikize zolondola zokhudzana ndi kutopa kwa minofu.

Kukhazikitsa mwatsatanetsatane zovuta izi katatu pamlungu kumakupatsani mwayi munthawi yochepa (miyezi 1-2) kuti mulowe nawo pamaoko ndikuyamba kukankhira pansi kuchokera pansi mozondoka.

Zochitikazo zokha

Udindo woyambirira: choyimilira m'manja, mitengo ya kanjedza pansi yopingasa paphewa, kapena yokulirapo pang'ono. Kulemera kwa thupi kumagawidwa mofanana pakati pa nkhope yonse ya kanjedza ndi zala. Msanawo umapindika m'chigawo cha lumbar, mafupa a chiuno ali patsogolo pang'ono pamutu, zala zake zili pamwamba pamutu pake.

Tikupita ...

Timakhotetsa zigongono ndi maphewa, pomwe chifuwa chimasunthira pang'ono kuti chikhale chopingasa - mphindi ino iyenera kujambulidwa bwino ndipo kuponderezedwa kumbuyo kumbuyo kuyenera kulimbikitsidwa, potero kumalipira kusuntha kwa mphamvu yokoka ya thupi.

... ndipo tikupita kumwamba

Pakukweza thupi, timakanikiza manja athu pansi, ndikubwezeretsanso pachifuwa pomwe panali poyambirira. Apanso, chifukwa chakutuluka kwa mafupa a chiuno, timalipira kusintha kwa malo apakati pa mphamvu yokoka.

Mfundo yofunika kwambiri yokhudzana ndi momwe miyendo ilili: ngati miyendo ifalikira, mphamvu yokoka ili pafupi ndi mikono - chifukwa chake, kumakhala kovuta kwambiri kukhalabe olimba. Ndikulimbikitsidwa kuti muyambe kuyendetsa bwino-pansi kuchokera pansi mozondoka ndi njira iyi.

Zovuta

Santiago	Chitani zozungulira zisanu ndi ziwiri motsutsana ndi nthawi Kutenga chovala pachifuwa pamalo okhala * 18 times 16kg Zokoka maulendo 18 Mphamvu kutenga pachifuwa bala * 10 zina 62 makilogalamu Chowongolera pamanja ma push-up maulendo 10
Zimmermann	Pangani kuchuluka kochuluka kwa mphindi 25 Zokoka maulendo 11 Deadlift * 2 times 140 makilogalamu Zoyendetsa pamanja zokweza 10
@Alirezatalischioriginal	Malizitsani munthawi yochepa Kukwera chingwe 4, 6 mita * maulendo 10 Barbell Squat * 20 nthawi 102 kg Chowongolera pamanja maulendo 30 Kupalasa makilogalamu 40.