Kupotoza pa atolankhani: mitundu ndi maluso a masewera olimbitsa thupi * Crossfit

Kukulira pa atolankhani ndizochita masewera othamanga kuti apeze atolankhani amphamvu komanso otchuka. Potengera ma biomechanics ake, imayimira kukwezeka kwa thunthu ndikumazungulira pang'ono kumbuyo (kyphosis) mdera la thoracic kuchokera pamalo ofulumira. Monga lamulo, zopindika zimachitidwa ndi wothamanga osati matalikidwe akutali kwambiri kotero kuti katunduyo amakhala wosasunthika ndipo minofu yam'mimba siyimapuma pamwamba ndi pansi. Pogwira ntchito yofananayi, katunduyo amayang'ana kumtunda kwa minofu ya rectus abdominis.

Kuchita masewerawa kwatchuka kwambiri pakati pa othamanga omwe amachita masewera olimbitsa thupi, olimbitsa thupi, olimba komanso masewera andewu, popeza makina osindikizira m'mimba amatenga gawo lofunikira pamachitidwe onsewa. Ndipo lero tikukuwuzani momwe mungapangire crunches moyenera - kusiyanasiyana kotheka kwa zochitikazi.

Kodi kugwiritsira ntchito tinthu tating'onoting'ono kumagwiritsidwa ntchito bwanji?

Ndikufuna kuzindikira nthawi yomweyo kuti kupotoza sichimodzimodzi ndi kukweza thupi kapena kukhala pansi. Kupotoza matalikidwe ake siofunika kwambiri kwa ife, apa palibenso chifukwa chokweza thupi kuti likhale loyenera, kuchuluka kwa ntchito zam'mimba ndikuwongolera mayendedwewo - chifukwa cha izi timazungulira kumbuyo m'chigawo cha thoracic. Kyphosis yaying'onoyi imalandiridwa bwino ndipo sichulukitsa chiopsezo chovulala.

Kupotoza ndibwino chifukwa posankha kupotokola komwe tingachite pophunzitsa, titha kuwonjezera zowerengera nthawi zonse ndikupanga zovuta zina zamankhwala atolankhani mwapadera.

Chifukwa cha izi, ndimawona ma crunches kukhala masewera anga # 1 am'mimba. Ndizosavuta, ndikosavuta kumva kupindika ndikutambasula kwa gulu logwiranagwirako ntchito, mitundu yake yambiri sikutanthauza zida zowonjezera, ndipo mothandizidwa ndi kupotoza mutha kutulutsa bwino minofu ya abs mu mphindi 10-15 - njira yabwino kwambiri kwa anthu omwe sangapatula nthawi yochuluka yophunzitsira.

Mitundu ndi njira yochitira masewera olimbitsa thupi

Tiyeni tiwone momwe tingapangire mitundu yodziwika bwino yopiringa molondola, kuyambira pazofunikira kwambiri, zothandiza komanso zodziwika bwino.

Zikopa zazing'ono

Kusiyanasiyana kosavuta kwa ma crunches atolankhani kuchokera pakuwona njira yolondola ndi njira yachikale. Wothamanga yemwe akuchita masewera olimbitsa thupi amakweza torso pang'ono yopindika kumtunda (komwe kuli masamba amapewa ndi minofu yayitali kwambiri kumbuyo) kuchokera komwe kumakhala kovuta. Zimachitika motere:

Malo oyambira: wothamanga amagona pansi kapena mphasa yolimbitsa thupi, miyendo imagwada pansi, pumitsani mapazi anu pansi, ndikutsata manja anu kumbuyo kwa mutu wanu.
Mukamatulutsa mpweya, kwezani pang'ono thupi lakunja osasintha malo am'munsi kumbuyo ndi matako - amakhalabe opanikizika pansi. Kumbuyo kwakumbuyo kuyenera kuzunguliridwa pang'ono, chifukwa chake zidzakhala zosavuta kuti muziyang'ana kwambiri poteteza minofu ya m'mimba.
Pitirizani kukweza bwino torso mpaka mutamva kuti katundu wafika pachimake. Gwiritsani ntchito malowa kwa mphindi kuti mugwirizane ndi minofu.
Yambani kupita pansi. Kutsitsa thupi kuyenera kuyang'aniridwa. Sikofunika kuti muchepetse pansi, ndibwino kuyimitsa pafupifupi masentimita khumi kuchokera pomwe minofu yam'mimba yatambasulidwa kwambiri. Kugwira ntchito yocheperako matalikidwe, mukulitsa mphamvu ya zochitikazi, chifukwa katunduyo amakhala wokulirapo nthawi zambiri.

Zosintha crunches

Zochita zolimbitsa thupi mofananamo ndizopendekera kumbuyo kwa atolankhani, kukulitsa kuchuluka kwa katundu m'makina otsikira. Kusiyanitsa kwakukulu ndi mtundu wakalewu ndikuti m'mabuku opindika, timachepetsa atolankhani pokweza miyendo, osati thupi. Makina osunthira amatha kuchitidwa onse atagona pansi ndikugona pa benchi yapadera mutakweza mutu - palibe kusiyana kwakukulu. Zimachitika motere:

Malo oyambira: wothamanga wagona pansi kapena pa benchi wotsamira, atagwira manja kumapeto kwake. Ngati mukuchita masewera olimbitsa thupi pansi, tikulimbikitsidwa kuti manja anu aziwongoka, azikuthandizani kuwongolera mayendedwe. Miyendo iyenera kupindika pang'ono m'maondo.
Yambani kukweza miyendo yanu mmwamba, kwinaku mukutulutsa mpweya ndikukweza mokweza kumbuyo kuchokera pamwamba - izi zidzakupatsani chidule chabwino cha minofu yam'mimba.
Chepetsani miyendo yanu ndikutsikira kumbuyo kwinaku mukupumira. Ndi bwino kugwira ntchito pano mofananamo ndi kupotoza wamba - matalikidwe ofupikitsidwa omwe amakhala ndi kulumikizana kwaminyewa nthawi zonse.

Sungani Ziphuphu Zamtchire

Pafupifupi masewera aliwonse amakono amakhala ndi benchi yapadera yokhala ndi madigiri pafupifupi 30 kuti mugwiritse ntchito abs, bwanji osagwiritsa ntchito izi? Kuphatikiza apo, zolimbitsa thupi ndizothandiza monga kupotoza kwachikale. Zimachitika motere:

Malo oyambira: khalani pabenchi yopendekera, tetezani miyendo yanu pakati pa odzigudubuza pamwamba pa benchi, ikani manja anu pachifuwa.
Mukamatulutsa mpweya, yambani kupotoza, kuzungulira kumbuyo kwanu pang'ono. Ma biomechanics opindika pabenchi loyenda ali pafupifupi ofanana ndi mtundu wakale, chifukwa chake pano timagwira ntchito matalikidwe omwewo.
Bwinobwino pitani pansi, mutenge mpweya. Apa mutha kugwira ntchito pamatalikidwe otha msanga ndikuchedwa pang'ono pa benchi, chifukwa chake zidzakhala zosavuta "kufinya" minofu ya rectus abdominis, nthawi iliyonse kuyambira poyambira kuyambira pomwe ayambira. Ochita masewera olimbitsa thupi odziwa zambiri atha kuchita izi pogwiritsa ntchito zolemetsa zowonjezera, atanyamula chimbale kuchokera ku barbell kapena kachingwe kakang'ono mmanja mwawo pamlingo wa plexus ya dzuwa.

Makina oyimilira a block block

Njira yosangalatsa kwa iwo omwe akufuna kusiyanitsa katunduyo. Ubwino wa wophunzitsa njerwa ndikuti katunduyo ndiwopitilira ndipo minofu ndiyomwe imakhazikika ngakhale pamalo apamwamba. Zimachitika motere:

Malo oyambira: imani ndi nsana wanu kwa wophunzitsira kapena crossover, gwirani chogwirira ndi manja anu onse (ndizotheka kuchita ndi chingwe chogwirizira), ikani chogwirira kumbuyo kwa mutu wanu pamutu.
Yambani kuyenda kotsika, kuzungulira masamba amapewa ndikutenga abs yanu. Iyenera kutsitsidwa mpaka zigongono zikugwira m'chiuno. Imani pang'ono mwachidule. Zachidziwikire, kulemera kwa simulator kuyenera kuchepetsedwa, apo ayi mumatha kuvulaza msana.
Mukamakoka mpweya, yambani kuwongoka bwino, kwinaku mukuwongolera msana wanu. Apa tikugwira ntchito ndi matalikidwe athunthu, kuchedwa pang'ono poyambira kumakhala kovomerezeka.

Crunches mu block blocker mumagwada anu

Zipinda zogwada pamakina oyimitsa ndizosiyana zina zolimbitsa thupi zomwe zimafunikira pamutu. Kusiyanako kuli pakatalikidwe kake - apa ndiwachidule, chifukwa chake zidzakhala zosavuta kuti ambiri amve kupindika kwa minofu yam'mimba munjira iyi. Zimachitika motere:

Malo oyambira: yang'anani ndi wophunzitsira, gwirani chingwe chogwirira, ndikugwada nacho. Sungani msana wanu wowongoka ndikuwongoka ndikuyembekezera mtsogolo.
Yambani kutsitsa thupi pansi, kwinaku mukuzungulira msana ndi kutulutsa mpweya. Monga ma crunches oyimirira, yesetsani kukhudza miyendo yanu ndi zigongono. Tsekani pamalowo kwakanthawi, ndikumangiriza abs yanu patsogolo.
Pang'ono ndi pang'ono anayamba unbend. Mutha kugwira ntchito yonse komanso mwachidule matalikidwe, yesani zonse zomwe mungasankhe ndikuyimilira pomwe mudzalemera kwambiri pazosindikiza.

Zingwe zopachikidwa

Zovuta kwambiri koma zothandiza kwa okonda maphunziro akale akulemera kusukulu. Kupachikika mozondoka pa bar yopingasa, ndizovuta kwambiri kuyang'ana pakupanga ndendende kupindika, osakweza thupi, koma mphindi ino imabwera ndichidziwitso. Simukuyenera kupotoza mutapachikidwa ngati mukudwala matenda oopsa kapena kuthamanga kwa intraocular - imadzaza ndi kukulirakulira kwa vutoli. Zimachitika motere:

Malo oyambira: wothamanga amapachika bala pamiyendo yopindika, thupi lonse limatsitsidwa, kumbuyo kuli kolunjika, mikono imasonkhanitsidwa kumbuyo kwa mutu. Ndikofunikira kuti poyambira thupi siligwedezeka ndipo palibe inertia.
Yambani kukweza thupi, kutulutsa mpweya, kuzungulira kumbuyo kwanu ndikukweza matako anu pang'ono. Musayese kugwira ntchito mwamatalikidwe athunthu ndikuyesera kugwada ndi mutu wanu - palibe tanthauzo lililonse. Ndi bwino kugwira ntchito mpaka mulingo wofanana ndi nthaka, pakadali pano mavuto am'mimba azikhala ochulukirapo.
Dzichepetseni pansi kwinaku mukupumira. Ngati ndi kotheka, gwirani m'malo ochepera kwa masekondi angapo kuti muzimitse inertia, yambitsani mayendedwe kuchokera kumalo osayima.

Oblique amapotoza

M'masinthidwe awa, katundu wambiri amagwera pamimba yam'mimba ya oblique, motero ma oblique crunches ndiwowonjezera kuchita masewera olimbitsa thupi omwe amakhudza rectus abdominis. Zimachitika motere:

Malo oyambira: wothamanga wagona pansi, miyendo imagwada pamaondo, mapazi amaponderezedwa pansi, mikono idadutsa kumbuyo kwa mutu. Ikani bondo la mwendo umodzi pa bondo la linzake.
Timayamba kusunthira thupi, kutulutsa mpweya ndikutembenuza thupi pang'ono kuti timve bwino kupindika kwa minofu yam'mimba oblique. Yesetsani kufika pa bondo la mwendo wanu wamanzere ndi chigongono chakumanja. Pambuyo pake, ikani miyendo yanu ndikuyesera kufikira bondo la mwendo wanu wakumanja ndi chigongono chanu chakumanzere.
Sitikutsika kwathunthu, timagwira ntchito mufupikitsa matalikidwe, minofu ya oblique iyenera "kufinya" njira yonse.

Kupindika ndi miyendo yokwezedwa

Zochita zosangalatsa kwambiri chifukwa chophatikizika kwa zinthu zolimba komanso zosunthika, atolankhani amakhala okhazikika munjira yonseyi. Zimachitika motere:

Malo oyambira: wothamanga wagona pansi, kumbuyo akukakamizidwa pansi. Kwezani miyendo yanu kuti iziyenda mozungulira thupi, pomwe kupsinjika kwakumunsi kwa atolankhani kumayamba. Manja ayenera kuwoloka kumbuyo kwa mutu.
Timayamba kuyenda kosalala ndikukweza thupi, kwinaku tikutulutsa. Timazungulira pang'ono msana wamtundu wa thoracic ndikuyesera kufikira maondo ndi mutu wathu. Timasunga chiuno osayenda, osachikung'udza pansi. Tsekani pambaliyi kwachiwiri.
Bwinobwino pitani pansi, mutenge mpweya. Apa ndi bwino kugwira ntchito mwamatalikidwe athunthu, ndikumayimilira pang'ono poyambira - mwanjira iyi kufinya kwa minofu yam'mimba kumakhala kokwanira.

Ziphuphu za Fitball

Ngati masewera olimbitsa thupi anu ali ndi fitball, mutha kusiyanitsa katunduyo ndikuyesera kupotoza pa iyo. Kuchita masewerawa kumakhazikitsa bwino kulumikizana kwamitsempha yam'mimba ndi rectus abdominis, komanso matako ndi zotupa zimagwirira ntchito mmenemo, zomwe zingathandize othamanga ambiri. Zimachitika motere:

Malo oyambira: wothamanga amagona pa fitball, timapumitsa mapazi athu pansi, kuyika mapazi athu pang'ono mbali, mikono idadutsa kumbuyo kwa mutu.
Timayamba kukweza thupi, kutulutsa mpweya ndikuzungulira pang'ono kumbuyo. Musalole kuti mpira usinthe malo ake, ndiye tanthauzo la zolimbitsa thupi, pakadali pano minofu yambiri ikugwira nawo ntchitoyi, yomwe imayambitsa kulimba komanso kukhazikika.
Bwererani bwino pamalo oyambira, kupumira, ndikupinda mmbuyo pang'ono kuti mutambasule minofu yam'mimba.

Zolakwitsa zoyambira wamba

Zochita zambiri zam'mimba zimakhala ndi luso lawo lomwe liyenera kukhala lodziwika bwino kuti lipindule nawo. Tiyeni tiwone zolakwitsa, zikhulupiriro ndi malingaliro olakwika:

Simuyenera kuphunzitsa abambo anu nthawi zambiri kuposa kamodzi pa sabata. Crunching ndimasewera osavuta, koma ngakhale pambuyo pake, thupi limatenga nthawi kuti lipezenso bwino.
Kuchita mobwerezabwereza, simudzawotcha mafuta owonjezera pamimba ndikupeza "cubes" wokondedwa. Mulingo woyenera wa ma crunches ndi 12-20, kuphatikiza zakudya zomwe zikugwirizana ndi zolinga zanu, njirayi ikupatsani zotsatira zabwino.
Musagwiritse ntchito zolemera zolemera kwambiri. Ngati mukusinthana ndi disc kapena dumbbell, musathamangitse zolemera, ndibwino kuti muziyang'ana kwambiri pamalingaliro anu ndikumangika minofu yanu yam'mimba mwanjira ina, koma osakhudzana ndi othandizira.

Pulogalamu yophunzitsira kwa mwezi umodzi

Intaneti ili ndi mapulogalamu ambiri atolankhani. "Press mu sabata", "Press mu mphindi 7 patsiku" ndi zina zamkhutu, zomwe sizoyenera kuzisamalira. Pansipa ndikupempha kuti pakhale pulogalamu yantchito yopanga minofu ya m'mimba, yowerengeka kwa mwezi (masabata 4 ophunzitsira), omwe maziko ake ndi kupotoza kosiyanasiyana. Mutha kuyigwiritsa ntchito ngati mukufuna kukonza kupumula kwa minofu, kulimbitsa minofu yam'mimba ndikulimbikitsa kuchuluka kwa kubwereza komwe mungachite popanda zolakwika zaukadaulo. Pulogalamuyi idakhazikitsidwa motengera kusintha kwa nthawi, imasinthasintha pakati pa maphunziro ovuta ndi opepuka. Pasanathe sabata limodzi, timachita zolimbitsa thupi chimodzi (mwachitsanzo, Lolemba), ndipo patatha masiku atatu (Lachinayi) timachita zolimbitsa thupi mopepuka kuti minofu ikhale bwino. M'mwezi umodzi wokha, zimakhala zolimbitsa thupi zisanu ndi zitatu.

Nambala yolimbitsira thupi	Mtundu wophunzitsira	Zolimbitsa thupi
1	Kulemera	1. Mwendo wopachikidwa ukukwera: magulu anayi a maulendo 10-15. 2. Kupotoza pansi: magawo atatu a 15-20 reps. 3. Plank: 3 sets of 45-90 masekondi.
2	Zosavuta	1. Kupindika atagona pa benchi yopendekera: 3 sets of 12-15 reps. 2. Crunches mu block block trainer pa mawondo anu: 2 set of 10-12 reps.
3	Kulemera	1. Kupindika atagona pa benchi yopendekera ndi zolemera zina: magawo atatu a nthawi 10-12. 2. Zipilala za Oblique: magulu anayi a maulendo 12-15 obwereza. 3. Plank: 3 sets of 60-90 masekondi.
4	Zosavuta	1. Kupotoza pansi: magawo asanu a 10-15 reps.
5	Kulemera	1. Kupindika atagona pa benchi yopendekera ndi zolemera zowonjezera: magulu atatu a nthawi 12-15. 2. Sit-ups: 3 sets of 10-12 reps. 3. Plank: 3 sets of 75-90 masekondi.
6	Zosavuta	1. Kupotoza pansi: magawo atatu a 10-12 reps. 2. Zosintha crunches: 2 sets of 12-15 reps.
7	Kulemera	1. Kupota atagona pa benchi lokhala ndi zolemera zowonjezera: magulu atatu a nthawi 15-20. 2. Khalani ndi zolemera zowonjezera: magulu atatu a maulendo 10. 3. Plank: 3 sets of 90-120 masekondi.
8	Zosavuta	1. Kupotoza pansi: magawo atatu a 12-15 reps.