Kukhala Pamwamba ndi masewera olimbitsa thupi pakati pa okonda kuyenda bwino komanso olimbitsa thupi omwe adapangidwa kuti apange minofu yam'mimba. Pamodzi ndi kukweza mwendo ndi ma crunches, itha kuonedwa kuti ndi imodzi mwazomwe atolankhani amachita, pogwiritsa ntchito njira yoyenera, machitidwe atatuwa amakonzekereratu 90% ya zomwe mukupita mukamaphunzira gululi.
Ntchitoyi idakondana ndi othamanga ambiri chifukwa ngakhale oyamba kumene amatha kuthana ndi chitukuko cha maluso awo, kukhazikitsa kwake sikufuna zida zina zowonjezera ndipo kungapezeke malo mu pulogalamu iliyonse yamaphunziro.
M'nkhani yathu yamasiku ano, tiwunika mbali zotsatirazi zokhudzana ndi kuchititsa anthu kukhala pansi:
- Ubwino wake wochita zolimbitsa thupi ndi chiyani?
- Njira yopangira ma sit-ups;
- Maofesi a Crossfit okhala ndi zochitikazi.
Ubwino wake wokhala ndi sit-ups ndi chiyani?
Pochita masewera, othamanga amadzaza minofu yonse yam'mimba, popeza matalikidwe a mayendedwe ndi akulu pano. Katunduyu amagwera pamatenda a rectus abdominis (motsindika kumtunda), minofu yam'mimba ya oblique ndi zotulutsa msana zimakhalanso zovuta.
© Makatserchyk - stock.adobe.com
Sindingaganize kuti zokhalitsa ziyenera kukhala maziko olimbitsa thupi. M'malo mwake, m'malo mwake, ndimawaika kumapeto kuti pamapeto pake "ndimalize" minofu yam'mimba. Chowonadi ndichakuti mayendedwe ake ndiwophulika, amachitika mwachangu, ndizovuta kuyang'ana kwambiri ntchito ya gulu la minyewa, ndipo izi ziyenera kukhala zofunikira pakuchita kwanu kuti mukhale ndi minofu yam'mimba yolimba komanso yotchuka. Pachifukwa ichi, ndikofunikira kuti muphatikize nawo pamaphunziro opitilira muyeso, mothandizidwa nawo mutha kukulitsa kuthamanga ndi kulimba kwa katundu ndikupangitsa kuti maphunziro akhale opindulitsa kwambiri komanso ovuta.
Ndikanena zolimba, ndimatanthauza kuphunzitsidwa molimbika. Pambuyo pamaofesi angapo okhala ndi ma sit-ups, nthawi zina zimakhala zovuta kudzuka pansi ndikuyambiranso kupuma, ndipo kupweteka kwa minofu yam'mimba kukukumbutsani za ntchitoyi kwa masiku angapo, ngakhale mwakhala mukuphunzitsidwa kupitilira chaka chimodzi.
Njira zolimbitsa thupi
Pali mitundu ingapo yazokhalira atolankhani, omwe amapezeka kwambiri ndi awa: achikale, pogwiritsa ntchito zolemetsa zowonjezera, V-sit-up (pindani) ndikukhala pabenchi lokonda. Tiyeni tikambirane mwatsatanetsatane za njira yochitira mtundu uliwonse wokhala.
Situp yachikale
Ndizosiyanasiyana zomwe zimatidetsa nkhawa koposa zonse, chifukwa nthawi zambiri m'mabwalo a crossfit timachita masewera olimbitsa thupi - kukhazikitsa kwake sikutanthauza kusokonekera kwamalingaliro. Ntchitoyi ndi yovuta kwambiri, chifukwa chake ndikosavuta kuti ubongo wathu "usinthe" utachita masewera ena. Kukhazikika kwapakale kumachitika motere:
- Malo oyambira: wothamanga wagona chagada, miyendo ili yopindika, mawondo awongoka ndikugona pamutu. Matako, kutsika kumbuyo ndi kumbuyo kumbuyo ali opanikizika pansi. Mapazi adakakamizidwa pansi. Ngati mapazi anu atuluka mukuyandikira, yesetsani kupumula pansi ndi zidendene zokha ndikugawana mphamvu yokoka monga momwe mungachitire ndi squat.
- Wothamanga amayamba kusunthira thupi m'mwamba, kwinaku akutulutsa mpweya nthawi yomweyo. Ntchito yathu ndikukwera chifukwa cha kuyesetsa kwa minofu ya m'mimba, pomwe tikuyesera kuti tisazungulire msana wathu, ndipo ndi zala zathu timayesetsa kufikira mapazi athu. Pamwamba, thupi liyenera kukhala pafupifupi pamakona oyenera pansi.
- Mutakhudza mapazi, pang'onopang'ono yambani kutsikira pansi mukamakoka mpweya, ndikupangitsa kuti kuyenda kukhale kokwanira, koma moyang'aniridwa. Ikani manja anu molunjika pamwamba pamutu panu ndikuwakhudza pansi, ndikubwereza mayendedwe onse kuyambira pachiyambi.
Khalani ndi zolemetsa zowonjezera
Imeneyi ndi njira yabwino kwambiri kwa othamanga omwe apatsidwa kale mwayi wobwereza mobwerezabwereza popanda zovuta zowoneka. Ndiosavuta kwambiri kuchita ndi disc kapena ma dumbbells opepuka mmanja. Zachidziwikire, kuti zolemera zolemera ziyenera kukhala zochepa, osayesa kuyika zolemba pazochitikazo - simudzadabwitsa aliyense ndi izi, koma mudzavulala msana ngakhale mutatsata maluso abwino ndikatha kutentha
- Malo oyambira: wothamanga amakhala pompopompo, koma amakhala ndi diski mmanja molunjika pafupifupi pamlingo wapansi.
- Pomwepo ndikukweza thupi, muyenera kukankhira chimbale pang'ono, kutsata ndondomeko yonseyi ndi mpweya wamphamvu. Pamwamba pamatalikidwe, chimbalecho chiyenera kukhala pamwamba pamutu, osati kutsogolo kwa chifuwa, kotero minofu ya deltoid, makamaka mtolo wamkati, imatenganso nawo mbali. Poterepa, kuyenda kwa mikono sikuyenera kukhala kovuta, timangotsogolera "disk", ma triceps satenga nawo mbali pazochitikazo, ndipo mikono siyenera kupindika pamiyendo.
- Chepetsani thupi pansi, nthawi yomweyo ndikubwezera discyo pachifuwa.
V-situp (kabuku)
© Mihai Blanaru - stock.adobe.com
Khola limatchedwanso mtundu wokhala. Kusunthaku kumachitika nthawi imodzi ndi thupi ndi miyendo, zomwe zimapangitsa kuti zolimbitsa thupi ziziphulika ndikuwonjezera katundu pazosindikiza, ndikutsindika kumunsi kwake.
- Wothamanga wagona pansi, thupi lathunthu lonse, manja owongoka atagona kumbuyo kwa mutu, minofu yonse ili omasuka.
- Ndikofunika kuyamba kukhala pansi, nthawi yomweyo kukoka miyendo yanu, kuyesa kufikira phazi lanu kapena mwendo wakumunsi ndi manja anu. Kusunthaku kumatsagana ndi mpweya. Nthawi yomweyo, timayesetsa kuti tisapinditse miyendo yathu m'maondo, chifukwa izi zimapangitsa kuti ntchitoyi ichepetse.
- Yambani kutsitsa thupi ndi miyendo pansi, mukumva kutambasula kwa minofu yam'mimba. Kupuma pang'ono kumapangidwa kumapeto, thupi limawongoka kwathunthu, monga poyambira.
Onetsani kukhala pansi
© Nicholas Piccillo - stock.adobe.com
Koyamba, zochitikazi ndizowoneka mofanana kwambiri ndi kugona pampando wokhotakhota. Kusiyanako ndikuti panthawi yakukhazikika timangoyang'ana kumbuyo osawerama kumbuyo, ndipo panthawi yopotoza wothamangayo amayenda mozungulira msana wamtundu wa thoracic kuti akakamize kumtunda kwa atolankhani. Kuphatikiza apo, nthawi zambiri, popindika, wothamanga samatsitsa thupi lonse pansi pa benchi ndipo amagwira ntchito mwachidule, osalola minofu kumasuka kumunsi ndi kumtunda, tikakhala, timadzichepetsera tokha pabenchi pakabwereza kubwereza ndikupanga kubwereza kulikonse matalikidwe athunthu.
- Malo oyambira: wothamanga amayikidwa pa benchi yopendekera, akumamatira ku zoletsa ndi miyendo yake, manja amawongoka ndikukhazikikanso.
- Timayamba kupanga kuyenda ndi thupi, kulimbitsa minofu ya atolankhani komanso osapindika kumbuyo. Pamwamba, muyenera kukhala pamakona oyenera pamakinawo. Sungani manja anu patsogolo pang'ono pamene mukuyenda kuti mukhudze mapazi anu.
- Chepetsani thupi pansi mpaka litafika pa benchi. Dzichepetseni kwathunthu, pumulani minofu yonse ndikupangananso.
Maofesi a Crossfit
Maofesi omwe atchulidwa patebulo ili m'munsiwa adapangidwira othamanga odziwa zambiri, chifukwa chake ngati njira yanu yokhazikika ndi zina zomwe mwapangidwazo sizili bwino, koyamba kuyimilira pazinthu zosavuta ndikuchulukitsa pang'onopang'ono.
| Lucy | Chitani masewera 50 a kettlebell, mapapu 75, ma squat 100 olemera thupi, ma push-up 125, ndi maimidwe okwanira 150. |
| Niagara | Chitani zipsera khumi, zokoka 10, mapapo 10, ma kettlebell 10, ndi ma 10 okhala pansi. Pali kuzungulira katatu kwathunthu. |
| Chiwawa | Chitani zophedwa 5, ma sit-up apamwamba 20, makina osindikizira mabenchi asanu, ndi kulumpha mabokosi 20. Zozungulira 5 zokha. |
| 13 | Chitani zochitika za 3-5-7-9-11-13-11-9-7-5-3 zobwereza zakufa, zokoka, ma burpee, ndi masewera ena akale. |
