Momwe mungaphunzire kupanga chojambula pamanja? (njira yolondola) * Crossfit

Choyimitsa pamanja ndimphamvu zolimbitsa thupi zomwe zimatsimikizira kuti munthu amene akuchita izi ali ndi mphamvu zochititsa chidwi komanso zopatsa chidwi. Kuphatikiza apo, chogwirizira chokha ndi masewera olimbitsa thupi, yophunzitsa minofu yakumtunda mwanjira yachilendo kwambiri. Koma kuti muthe kuchita masewera olimbitsa thupiwa, muyenera kukhala athanzi labwino ndikuphunzitsidwa moyenera. Momwe mungaphunzire momwe mungagwiritsire ntchito chogwirira dzanja moyenera momwe mungathere komanso osavulala - lero tikukuuzani za izi, komanso kuwonetsa zowoneka bwino njira yochitira zolimbitsa thupi.

Chifukwa chake tidaganiza zopanga choyimitsira dzanja. Kodi tikusowa chiyani pa izi?

Choyamba, manja amphamvu
Kachiwiri, minofu yam'mimba,
Chachitatu, kumvetsetsa.

Munthawi imeneyi! Chifukwa chake, maluso omwe afotokozedwa pansipa ayenera kukhala odziwa momwe amafotokozedwera.

Kukonzekera manja olimbitsa thupi

Kuti mudziwe momwe tingayimirire ndi manja athu munjira yolondola, choyambirira, tiyenera kuchita zodzikakamiza. Ndizowonjezera zomwe zingalimbikitse kwambiri "kuthandizira" kwathu pamanja: ma triceps, minofu ya deltoid, minofu ya pectoral. Kuti muzindikire zokakamiza, ngati simukudziwa momwe mungachitire izi, muyenera kupanga ma push kuchokera pansi kuchokera m'maondo anu.

Chisamaliro chapadera pamanja

Chinthu china chofooka poyesera kuphunzira kudzuka ndi choikapo dzanja ndi manja - kulumikizana pakati pawo kumavulala mosavuta. Musanalowe m'manja, muyenera kutenthetsa bwino malumikizowo. Izi zachitika motere:

Timatenga ma dumbbells a kilogalamu, timatambasula manja athu patsogolo pathu, ndikuwatambasula ndi manja athu pansi. Poyamba bwino, ndiye mwamphamvu kwambiri timagwira manja m'manja. Zonsezi, timachita zosachepera 30;
Tembenuzani manja anu pa udindo wapamwamba, zala. Kupinda maburashi momwemo;
Zochita zotsatirazi zikutembenuza mikono kuchokera kumalo otchulira ena kupita ku supination, timachita bwino, osasunthika mwadzidzidzi. Nthawi zosachepera 50;
Timayika zodulira pambali, timagwira dzanja lamanzere ndi dzanja limodzi, timapukuta mwamphamvu poyenda mozungulira, kwa mphindi 2 dzanja lililonse;
Timayika manja athu loko, timalumikiza zala zathu, timazungulira maburashi, miniti imodzi mbali ina ndi inzake.

Zolimbitsa mawondo

Timaima motere: mikono ndikulumikiza pang'ono kuposa mapewa, kuwongola thupi, mphuno kupumula pansi, miyendo pamodzi. Timagwada, ndikusiya thupi ndi chiuno zowongoka pamzere umodzi, kugwada, kukhotetsa miyendo pamadigiri 90. Kukankhira kumachitika mwa kupindika mikono m'zigongono. Muyenera kutsikira pansi - mtunda pakati pa chifuwa ndi pansi sayenera kupitirira masentimita awiri. Timapumitsa manja athu pansi, kumangitsa minofu yam'mimba ndi ma triceps, kudzipanikiza tokha, ndikusiya zigongono pamwambapa pang'ono osawongoka. Kubwereza kamodzi.

Chovuta chake ndikuphunzira kuchita maondo nthawi zosachepera 50. Kuphatikiza apo, pakadali pano tiyenera kudutsa zochitika zazikulu:

Mphunzitsi 20 mawondo. Mpaka mutha kukankhira pansi pansi kuchokera mawondo anu nthawi 20, muyenera kuchita tsiku lililonse, kuchita ma reps angapo momwe mungathere, kubweretsa kuchuluka kwa ma push-up patsiku maulendo 100.
Zinapezeka kuti akukankhira 20 kuchokera m'maondo - timatha kukankhira pansi. Malo oyambira ali chimodzimodzi apa, koma chithandizo chimagwera kumapazi.

Timayamba kukankhira pansi tsiku lililonse malinga ndi ziwembu izi:

Sabata

Zokankhakankha

2*10

2*15

2*20

1 * 25 + 1 * Max.

1 * 30 + 1 * Max.

1 * 35 + 1 * Max.

1 * 40 + 1 * Max.

Zolimbitsa mawondo

2*20

2*15

1*10

3*20

1*15

3*20

3*25

3*30

3*35

* max - kuchuluka kwakanthawi kambiri.

Mutha kupitilira ndikufanizira. Ntchitoyi ndi kukankhira pansi kuchokera mawondo anu maulendo 50. Mukamaliza kuchita izi, muyenera kuchotseratu ma bondo kuchokera pulogalamu yanu ndikuyang'ana pazomwe mukuchita pafupipafupi.

Kukankhira pansi kwa 50 pansi ndikuchedwa kumapeto kwake

Uwu ndiye ntchito yomwe tidadzipangira tokha - osati kungokankhira pansi maulendo 50 kuchokera pansi, komanso kuchepa pakubwereza kulikonse kwamasekondi awiri pansi.

Ndondomeko yoyeserera kuti adziwe gawoli ikuwoneka motere:

Sabata	1	2	3	4	5	6
Chiwerengero cha zikakamizo	120, 115, 1*10	120, 215, 1*10	120, 215, 2*10	120, 215, 2 * 10- yachedwa	2 * 20, 1 * 15, 1 * 15- ndikuchedwa, 2 * 10- ndikuchedwa;	2 * 20, 2 * 15- yachedwa, 2 * 10- yachedwa

Pamapeto pa sabata iliyonse, muyenera kukonzekera mayeso: chitani zochuluka kwambiri zomwe zingatheke ndi kuchedwa. Mukangokwera kukwera kuchokera pansi nthawi zopitilira 20 ndikuchedwa pakuyesa, mukuyandikira pafupi kuti mupange choimirira popanda mavuto. Tsopano mutha kuyamba kudziwa zovuta za Strong Press.

Kukonzekera kuchita masewera olimbitsa thupi

Kuti tidziwe njira yakunyamula pamanja, tifunikanso makina osindikizira amphamvu. Ndipo sitikusangalatsidwa kwenikweni ndi atolankhani olimba monga minofu yolimba yapakati - kuphatikiza pamankhwala osimbira m'mimba, izi zimaphatikizapo minofu ya iliopsoas, zotulutsa msana, ndi minofu yolimba. Kuphatikiza apo, minofu imeneyi imayenera kugwira ntchito modekha. Kuti tikwaniritse zofunikira zofunika, tifunika kuchita masewera olimbitsa thupi, mu mitundu yake itatu, komanso kutengeka kwambiri. Tidzachita izi mozungulira, Kachiwiri, sabata iliyonse timadzipangira tokha mayeso, cholinga chathu chomaliza ndimphindi 5 mu bar ndi manja owongoka.

Sabata	1	2	3	4	5
Thabwa chigongono	1 * 30 mphindikati	1 * 40 gawo	1 * 60 mphindikati	2 * 60 mphindikati	2 * 60 gawo + 1 * Max
Ikani pamanja molunjika	1 * 30sec	1 * 40 gawo	1 * 60 mphindikati	2 * 60 mphindikati	2 * 60 gawo + 1 * Max
Mtanda wowoloka	1 * 20 mphindikati	1 * 30 mphindikati	1 * 60 mphindikati	1 * 60 gawo + 1 * Max.	2 * 60 gawo + 1 * Max
Hyperextension Yabwino **	2*20	3*20	220+ 1 15 yokhala ndi zolemera zowonjezera	220+ 1 15 yokhala ndi zolemera zowonjezera	220+ 1 20 yokhala ndi zolemera zowonjezera
Lumbar hyperextension ***	2*20	3*20	3*20	220+ 1 15 yokhala ndi zolemera zowonjezera	220+ 1 20 yokhala ndi zolemera zowonjezera

Dulani pamanja owongoka ndi zigongono:

* Matabwa omwe ali mumtundu wa "mtanda" amachitika atagona, koma nthawi yomweyo mikono imafalikira, zigongono zikuwongoka, thupi ndi manja zimapanga "mtanda" - motero dzina la zochitikazo.
© makumi asanu ndi awiri - stock.adobe.com
** Ndibwino kuti muzichita masewera olimbitsa thupi mu simulator yapadera, komabe, ngakhale mutachita masewera olimbitsa thupi kunyumba, zilibe kanthu. Hyperextension ndikutambasula thupi komwe kumachitika m'chiuno ndi / kapena lumbar msana. Kuti muchite mawonekedwe osangalatsa, muyenera kupumula pilo yoyeserera pa ntchafu, pamiyendo, konzani m'munsi mosasunthika ndikuwongola chifukwa chowonjezera mu mgwirizano wa m'chiuno. Ngati mumagwira ntchito kunyumba ndipo mulibe pulogalamu yoyeseza, khalani pamphepete mwa sofa kapena mpando, nkhope pansi. Konzani miyendo yanu, chithandizo - pa miyendo yanu ndi m'chiuno.
© Makatserchyk - stock.adobe.com
*** Chofunikira cha lumbar hyperextension ndikungowongola pokhapokha phindu la lumbar msana - chifukwa cha izi muyenera kulepheretsa kulumikizana kwa mchiuno. Izi zimatheka pogogomezera chotengera cha simulator (kapena chithandizo china mu mtundu wa "kunyumba") pamtsempha wa iliac. Muyenera kukweza thupi mpaka miyendo ndi thupi ili mundege yomweyo.
© Bojan - stock.adobe.com

Chifukwa chake, ngati mwadziwa gawo lachiwiri lophunzitsira chogwirira dzanja, poganizira kuti nthawi yomweyo mukuchita zodzikakamiza, kuyesera kukwaniritsa zomwe zili pamwambapa, muyenera kuchita zosunthika tsiku lililonse, kuyesera kupitiliza kulimbitsa thupi kwanu sabata ndi sabata. ... Tsopano mutha kupita patsogolo ndikukwaniritsa mgwirizano.

Pali njira zambiri zochititsa chidwi zophunzitsira pamanja mu kanemayo zomwe sizinaphatikizidwe muzinthu zathu. Onetsetsani kuti mukuwerenga!

Zolakwitsa zazikulu zafotokozedwa apa:

Kukonzekera

Kuti mudziwe momwe mungayimirire poyimirira, ndikofunikira kukulitsa kulumikizana komanso kuzindikira. Zochita zotsatirazi zitithandiza ndi izi.

Mlatho wakumbuyo

Tidzachita izi pambuyo pazochita zolimbitsa thupi zokhudzana ndi magawo oyamba. Tidzayamba ndi mlatho wakumbuyo - timagona pansi, kwezani manja athu pamwamba pathu, tapindika pa madigiri 90, ikani manja anu pansi. Timakhotetsa miyendo yathu m'maondo, kuyika pansi, ndikuthandizira paphazi lonse. Timapumitsa zidendene ndi mitengo ya kanjedza pansi, kuwongola zigongono ndi mawondo - thupi limapanga mtundu wa arc. Poterepa, timazizira, timasunga kulumikizana kwa minofu momwe tingathere, koma osachepera masekondi 10, Timayesetsa kupita patsogolo, ndikuwonjezera nthawi yogwira mlatho mpaka 1 miniti.

Mutu wamutu

Chovala cham'mutu ndichimodzi mwazizolowezi zomaliza zomwe zingakuthandizeni kuphunzira momwe mungapangire choyimilira. Malo oyambira: thandizo limagwera korona, mikono ndi zigongono. Thupi limangoyang'ana pansi, molunjika. Miyendo ikugwirizana ndi thupi. Njira yosavuta: miyendo imagwada pamiyendo yamiyendo ndi m'chiuno ndikulowera m'mimba. Ngati mwayamba kudziwa zolimbitsa thupi mwanjira iyi - pangani njira yosavuta kwa mphindi, ndiye, osapuma, pitani kumtunda wamutu ndi miyendo yowongoka.

Kuyimilira patsogolo

Malo oyambira: thupi limagwera m'manja ndi kanjedza, thupi limakhala madigiri a 45 pansi. Miyendo imakhala yokhotakhota ndipo imakanikizidwa ndi chiuno kumimba. Malangizo oti akwaniritsidwe ndi ofanana ndi zomwe zidachitika m'mbuyomu.

Mukamazindikira zovuta kuti mukhale olimba, mungamve kuti kulimbitsa thupi kwanu kwakhala kovuta kwambiri - pakadali pano, mutha kuchita masewera olimbitsa thupi tsiku lililonse, masiku enanso - zolimbitsa thupi. Ndipo chinthu chimodzi: poyambira gawo lachitatu, muyenera kumaliza kulimbitsa thupi kulikonse ndikuyesera kuyimirira mmanja mwanu: choyamba pafupi ndi khoma, modalira ndi zidendene zanu, ndiye - ndikuyesanso kwachiwiri - kuyimirira pamanja popanda kuthandizidwa. Izi ziyenera kuchitika mchipinda momwe mphasa imakonzedweratu, kapena pakalapeti yomenyera - poyamba muyenera kugwa pafupipafupi kuti musavulazidwe muyenera kukhala ndi chidwi choyambirira.

Muyenera kukonza poyimirira: mikono yanu yakwezedwa, mwendo umodzi uli kutsogolo, wachiwiri kumbuyo pang'ono. Timasunthira kulemera kwa thupi kuchokera kumiyendo yakumbuyo kupita kutsogolo, kukhotetsa msana, kuima pachikhatho cha dzanja lathu. Mphindi iyi iyenera kugwiridwa ndi makina osinthira!
Kuphatikiza apo, ndi mwendo wothandizira timachoka pansi, ndi mwendo wa ballast timachita theka, ngati kuti tikuponyera thupi pakatikati pa mphamvu yokoka. Miyendo sinasudzulidwe mwangozi - mumayeseza bwino, kuyesa kukhala olimba.
Mukapambana, yesetsani kugwira malowa nthawi zonse ndikukhala mmenemo kwa nthawi yayitali.
Kodi mukumva zomwe zayamba kugwira ntchito? Timawongola miyendo yathu, kuyesera kuwabweretsa motsatira thupi, kuyima mozungulira pansi ndipo, kumene, khalani pamalo amenewa!

Mfundo ina yofunika ndikusunthira chithandizo: ntchito yanu sikungopumula manja anu pansi - ndikofunikira kugawa moyenera katunduyo pakati panjapa ndi phalanges zala - chifukwa cha izi muyenera "kukumba" zala zanu pansi - ngati kuti mukuyesera kukumba zala zanu pachikhatho, kuthana ndi kukana kuchokera kumbali yakumtunda.

Ndi minofu iti yomwe imagwira ntchito?

Kunena zowona, minofu yonse mthupi imagwira ntchito ponyamula dzanja. Katundu wothandizira amagwera pamatumbo am'mapewa, minofu ya deltoid, trapezius, pectoralis minofu yayikulu, makamaka pammbali pake. Matako, ma abs, otambasulira msana amagwira ntchito molimbika, atagwira msana wam'mimba ndipo, motero, thupi, limodzi ndi miyendo, mzere umodzi, mozungulira pansi. Nthawi yomweyo, minofu sikuti imagwira ntchito - magulu onse a minofu amaoneka kuti amaphunzira kulumikizana, kuthandizana mphamvu za wina ndi mnzake ndikupanga kulumikizana pakati pamagalimoto amthupi lanu ndi ubongo.

Kodi muyenera kuphunzitsa mwana wanu kuzindikira?

Zachidziwikire, ngati muli ndi mwana wazaka zakubadwa kusukulu ya pulaimale kapena kusukulu ya pulaimale, ndizomveka kumuphunzitsa kuyimirira - luso ili adzapatsidwa kwa iye kosavuta kwambiri chifukwa cha msinkhu wake ndi kulemera kwake, kenako azikhala naye moyo wake wonse, zomwe zithandizira kutchuka ... mwana wanu kuposa anzanu - osati kokha mwakuthupi, komanso m'maganizo - musaiwale kuti ntchito yayikulu ya minofu ya lamba lakumtunda imathandizira magawikidwe am'magazi - motero kukula kwa njira zatsopano zamitsempha ndi kulumikizana kwa intersynaptic.