Ataima Barbell Press (Army Press)

Makina osindikizira a barbell kapena atolankhani ankhondo ndichofunikira kwambiri popanga minofu ya deltoid ndi kuchuluka kwathunthu kwa lamba wamapewa. Kuchita masewerawa kumabweretsa kupsinjika kwakukulu pamiyendo yamapewa, yomwe imafunikira kwa hypertrophy, popeza mu makina osindikizira a benchi, wothamanga waluso amatha kugwira ntchito zolemera kwambiri, zomwe zingathandize kukulitsa mphamvu ndikupeza minofu. Kodi mbiri yadziko lonse ya Soviet weightlter yotani Vasily Alekseev - 235 kg! Lero tikambirana za momwe mungagwiritsire ntchito makina osindikizira moimirira, minofu yomwe imagwira ntchito ndi zolimbitsa thupi komanso zolakwika za oyamba kumene.

M'mbuyomu, masewerawa anali ophatikizidwa mu pulogalamu yampikisano yolimbitsa thupi, kenako othamanga adachita mayendedwe atatu: kulanda, kuyeretsa komanso kugwedeza ndi benchi. Komabe, popita nthawi, atolankhani ankhondo sanatengeredwe pampikisano wokwera masitepe chifukwa chovulala komanso kuwunika kosadziwika bwino - othamanga ambiri adachitapo kanthu pakati pa atolankhani ankhondo ndi makina osindikizira a barbell, koma ena mwa gululi adapita "mwaulemu", pomwe ena sanatero, mogwirizana ndi zomwe adanyamuka kusamvana komanso mikangano, kuphatikiza pazandale. Komabe, mpaka pano zochitikazi ndizofala padziko lonse lapansi, ndipo zitha kuwonedwa pafupifupi m'malo aliwonse ochitira masewera olimbitsa thupi padziko lapansi, ndipo anthu omwe amakonda masewera olimbirana, kulimbitsa thupi, masewera andewu kapena kukweza masewerawa amakhala nthawi yayitali kubenchi yankhondo ngati gawo limodzi lamaphunziro awo. M'nkhani yathu yamasiku ano, tikukuwuzani momwe mungagwiritsire ntchito makina osindikizira a barbell molondola, komanso kuti mufufuze zina mwazinthu zina zobisika zomwe zimakhudzana ndi zochitikazi.

Lero tiwona mbali zotsatirazi zomwe tili nazo chidwi zokhudzana ndi kuchita izi:

1. Ndi minofu iti yomwe imagwira ntchito mukasindikiza bala mutayimirira;
2. Njira zolimbitsa thupi;
3. Zolakwitsa zoyambira za oyamba kumene;
4. Maofesi a Crossfit okhala ndi atolankhani ankhondo.

Ndi minyewa iti yomwe ikugwira ntchito pantchitoyi?

Gulu lofunikira la minyewa lomwe limagwira ntchito yosindikiza moyimira barbell ndi mapewa. Gawo lalikulu kwambiri la katunduyo limayang'ana kutsogolo kwa kutsogolo, pang'ono pang'ono pakati, chapambuyo kumbuyo sichimachita nawo mayendedwe, koma chimanyamula malo amodzi osalunjika.

© Makatserchyk - stock.adobe.com

Gawo laling'ono la katundu limasunthidwanso kumtunda kwakumtunda ndi minofu ya trapezius. Triceps nawonso amatenga nawo mbali mgululi, pafupifupi gawo limodzi mwa magawo atatu omaliza a gululi amadutsamo. Kukula kwake ndikogwira, kufupikitsa matalikidwe ndi kuchepa kwa ma triceps; yochepetsetsa, kutsika kwamatalikidwe ndikumayatsa kwambiri ma triceps.

Kuti mugawire bwino kwambiri katundu komanso kuwongolera kwambiri kuyenda, ndikulimbikitsa kuti mugwiritse ntchito mozama pang'ono kuposa m'lifupi mwamapewa.

Tiyenera kudziwa kuti ngakhale pali maubwino onse osindikizira benchi yankhondo, izi zokha sizingakwaniritse yunifolomu komanso kukongoletsa kwa minofu ya deltoid. Inde, zimabweretsa kupsinjika kwakukulu kunyanja yam'mbali, koma kumbukirani mfundo zotsatirazi zamaphunziro a delta: ngati mukufuna kupanga mapewa owoneka bwino komanso ozungulira, ndibwino kuti musasamalire pang'ono pakukula kwa mtolo wapakati komanso wapambuyo wa minofu ya deltoid kuposa yapambuyo, popeza poseri kumbuyo mtolowo ndi wokulirapo kuposa ena awiriwo, malo otsogola otsogola "adzakankhira" chigawo chapakati chakunja, chifukwa chake kukula kwa phewa kudzapangidwa.

Gwiritsani ntchito kusuntha kwammbali m'njira zingapo kuti mupange mtanda wapakati ndi dumbbell swing / mkono wosunthika mu simulator pakukula kwa minofu yam'mbuyo yam'mbuyo.

Kuphatikiza apo, kwa othamanga omwe samva kupindika kwa minofu ya deltoid munthawi ya atolankhani ankhondo, ndingalimbikitse kuyika benchi kumapeto kwa kulimbitsa thupi. Tanthauzo la izi ndikuti mapewa, atatopa pachimake, abedwa mu pulogalamu yoyeseza ndikukoka pachibwano, adzachita ndi atolankhani ankhondo mwanjira ina, katundu wonse agwera paminyewa ya deltoid padera. Zachidziwikire, zolemera zogwirira ntchito zidzakhala zochepa kwambiri, koma njira iyi yophunzitsira mapewa ndiyothandiza kwambiri.

Njira yoyimilira ya barbell

Tiyeni tikambirane mwatsatanetsatane makina osindikizira a barbell. Si chinsinsi kuti mayendedwe oyambira a mabulosi ndi chizindikiritso cha mphamvu yathunthu yamphamvu ndi thanzi lathunthu, ndipo kupindula kwa minofu kumayenderana mwachindunji ndi kupita patsogolo kwamphamvu muzochita izi - mukakweza kwambiri, mumapeza zambiri. Komabe, simuyenera kutenga mawuwa mopanda tanthauzo, sizomveka kuti othamanga ochita masewera olimbitsa thupi azigwira ntchito mokakamiza asitikali ankhondo olemera kwambiri, osawona njira yoyenera yophera ndikubwereza kawiri kokha.

Ndikulangiza kuti mugwire ntchito zolemera bwino (pamwambapa) ma 8-12 reps, malo awa adzakupatsani mwayi wopatsa mphamvu ndikupeza mphamvu m'chiuno mwanu.

Zocheperako - simudzakhala ndi nthawi yoti mumve bwino komanso "kupopa" mapewa ndi magazi, zochulukirapo - gawo lamphamvu lazolimbitsa thupi latayika, ndibwino kusiya ntchito zobwerezabwereza zotere kuti muzitha kusiyanitsa mayendedwe, monga kusunthira ma dumbbells kumbali mutayimirira, kukokera bala ku chibwano, kusambira ndi dzanja limodzi kuchokera kumtunda wotsika ndi zina.

Kuti muchite chosindikizira cha barbell mutayimirira munjira yoyenera kuphedwa chizichitidwa motere.

Udindo woyambirira

Chotsani kapamwamba pazoyimitsa kapena kwezani pansi... Pazochitika zonse ziwirizi, muyenera kugwira bala ndikumata pang'ono kuposa mapewa anu ndikuyamba kusunthira, ndikuwona chilengedwe cha m'mimba mwa lumbar msana. Ngati mukufuna kuchepetsa kuchuluka kwa axial katundu pa msana ndikupewa umbilical hernia, gwiritsani lamba wothamanga. Gwiritsani ntchito chitseko chotseka, tikufunikira bar yolimba ndi manja anu. Ngati kulemera kwanu kukulemera, ndipo mipiringidzo yanu yochitira masewera olimbitsa thupi siyatsopano, gwiritsani choko.

Ikani bokosi pamwamba pa chifuwa chanu, bala liyenera "kupachika" pa zala zanu, pomwe zigongono ziyenera kubweretsedwa patsogolo ndikufalikira pang'ono mbali - malowo amafanana ndi squats yakutsogolo yokhala ndi barbell. Mutu umapendekekanso pang'ono, kuyang'ana kumayang'ana kutsogolo. Palinso njira ina: ingogwirani bar pamlingo wama kolala, pomwe zigongono zili pansi. Njira yachiwiri ndiyabwino kwambiri kwa iwo omwe amachita atolankhani ankhondo pamtanda wa CrossFit, pamtunduwu ndikosavuta kuti tizigwira ntchito mwachangu kwambiri komanso mophulika kwambiri, kapena kwa iwo omwe alibe kusinthasintha kokwanira m'zigongono ndi m'manja ndikumva kuwawa ponyamula chomenyera pamwamba pachifuwa.

Barbell benchi atolankhani

Gwirani mwamphamvu bar ndi manja anu ndikuyamba kufinya bala ndikulimbikira kwa minofu ya deltoid, nthawi yomweyo kukokera mutu kumbuyo pang'ono, ndikuwona kupindika pang'ono kumbuyo. Udindo uyenera kukhala wokhazikika komanso wolimba, m'munsi kumbuyo ndi miyendo sikuyenera kuchita nawo ntchitoyi. Kusunthaku kuyenera kukhala kophulika komanso kutsagana ndi mpweya wamphamvu. Bwerezani kamodzi kokha, yongolani mivi yanu ndikutseka kwachiwiri pamalowo, kukhalabe olimba thupi.

Timayamba kutsitsa bar. Ochita masewera othamanga opyola ma weightlifters amatsitsa mwachangu komanso mwamphamvu, kwenikweni "akuponya" barbell pachifuwa. Sindikulangiza othamanga othamanga kuti abwerere pambuyo pawo. Muyenera kumvetsetsa kuti akatswiri ochita masewera olimbitsa thupi amakhala ndi thanzi losiyana kwambiri ndi alendo wamba ochita masewera olimbitsa thupi. Akamagwiritsa ntchito makina osindikizira a barbell kapena kukanikiza ma shvungs, amamva minofu iliyonse, minyewa iliyonse ndi olumikizana, ndipo pakugwira ntchito kwawo, kutsitsa kwakuthwa kotere sikumayambitsa zoopsa zosafunikira. Chifukwa chake, wina aliyense amalangizidwa kuti achepetse chomenyera bwino ndikuwongolera, osayiwala kuti ndikosavuta kuvulaza phewa.

Kanemayo amafotokoza bwino kuti ndi minofu iti yomwe imagwira ntchito komanso momwe mungachitire masewera olimbitsa thupi molondola:

Zolakwitsa zoyambira wamba

Pamodzi ndi makina osindikizira a benchi, kufa ndikunyinyirika ndi bala pamapewa anu, atolankhani ankhondo ndi masewera olimbitsa thupi omwe sangathandize pakukula kwa othamanga, komanso kupangitsa kuti thanzi lawo lisakonzeke, ndipo zimatha kupitilira mwezi umodzi kuchira kuvulala. Chifukwa chake, ngati mukudzizindikira nokha mu imodzi mwazomwe zafotokozedwa pansipa, muyenera kulingaliranso njira yanu yosindikizira benchi yankhondo, kuyambira pazoyambira, kapena kuposa pamenepo, osabwereza zolakwitsa zanu ndikupempha thandizo kwa mlangizi waluso kwambiri.

Kunyalanyaza kutentha

Musanawonetse makina osindikizira achikale, muyenera kulabadira kutentha, mapewa, manja ndi zigongono ziyenera kutenthedwa bwino ndikukonzekera ntchito. Ngati kulemera kwanu pantchito yosindikiza ankhondo ndikokwanira, musakhale aulesi kuchita masewera angapo ofunda, kuyambira ndi bala yopanda kanthu ndikuwonjezera pang'onopang'ono kulemera kwa projectile. Ndikulimbikitsidwanso kutambasula ma triceps, chifukwa amalandira katundu wabwino pantchitoyi, njira zingapo zowonjezera kuchokera kumtunda wapamwamba zolemera zimangopindulitsa.

Kulemera kwambiri

Makina osindikizira a barbell ndi ntchito yabwino kwambiri yothandizira pa benchi, koma ngakhale nayo, sikulimbikitsidwa kuti mugwire ntchito yocheperako pang'ono komanso zolemera zazikulu. Pogwira ntchito yolemetsa kwambiri, mumataya pafupifupi zabwino zonse zochita izi, popeza mulibe nthawi yoti mukhale ndi nkhawa paminyewa ya deltoid (mapewa samakonda kugwira ntchito mobwerezabwereza, ma deltoids athu ndi mafupa amapewa sizinapangidwe kuti zizigwira ntchito mwamphamvu). Mumadzazitsanso khafu ya rotator ndi mitsempha yamapewa, zigongono, ndi manja, zomwe zingayambitse kuvulala.

Kuonera

Pochita zoopsa ngati izi, palibe chifukwa chomwe muyenera kupatuka pa njira yolondola pofuna kulemera kwambiri kapena kubwereza. Mwa kuphatikiza magulu owonjezera amiyendo (miyendo, kumbuyo kumbuyo) pantchitoyo, sikuti mumangochepetsa mphamvu ya makina osindikizira mukayimirira, popeza mapewa samalandira kupsinjika pang'ono, komanso amakhala pachiwopsezo chovulala msana chifukwa chothinana kwambiri kwama discs a intervertebral mu lumbar msana.

Kukonzekera pamwamba

Sikoyenera kukonza pamalo okwera kupitilira masekondi ochepa - umu ndi momwe katundu wa axial pamsana umakulirakulira kwambiri, monga pa squat wapamwamba.

Malo osayenerera bwino

Pulojekitiyi iyenera kuikidwa pachifuwa kapena moyandikira pafupi nayo ndi ma kolala. Ngati bala limakokedwa kupita patali kwambiri, cholumikizira chamapewa chimapita patsogolo pang'ono, ndipo mawonekedwe a chigongono nawonso sakhazikika. Pogwiritsa ntchito atolankhani ankhondo pamalowo, ndikupatsani 99% chitsimikizo kuti mudzavulala.

Sankhani nsapato zoyenera

Tengani mfundoyi mozama, kumbukirani kuti miyendo ndiye maziko anu, ndipo zotsatira zake zonse zimatengera kulimba kwake ndi kukhazikika kwake. Ngati zikukuvutani kuti mukhale okhazikika panthawi yayitali, yesetsani kusintha nsapato zanu zophunzitsira, ndibwino kugwiritsa ntchito nsapato zokhazokha popanda chidendene.

Osayesa makina osindikizira

Ngati mwadziwa njira yolondola yosindikizira asitikali ndikupanga kulumikizana kwabwino kwa neuromuscular mmenemo, siyani zochitikazi pamapewa ngati chinthu chachikulu m'manja mwanu, musayese kuyikapo ndi batani ya barbell kumbuyo kwa mutu. Katundu wazoyeserera ziwirizi ndi ofanana, ambiri amagwera kunyanja, koma mukamakankhira kumbuyo kwa mutu, cholumikizira paphewa chimakhazikika mwachilengedwe, chifukwa nthawi zambiri chimavulazidwa.

Kanema wochokera kwa Alexei Nemtsov wonena za zolakwika zomwe oyamba kumene akuchita pomwe akuimba makina a barbell ataimirira:

Mapulogalamu ophunzitsa

Makina osindikizira ankhondo awonjezeredwa koyambirira kwa kulimbitsa thupi. Monga lamulo, amaphunzitsidwa tsiku limodzi kapena miyendo.

Mapulogalamu odziwika kwambiri:

Maofesi a Crossfit, omwe amakhala ndi atolankhani ankhondo

M'munsimu muli maofesi angapo ogwira ntchito, malo olimbitsa thupi omwe ndi makina osindikizira a barbell. Ndikulangiza kuyesera aliyense wa iwo kwa othamanga omwe ali ofunitsitsa kukulitsa mphamvu ndikuwonjezera minofu ya lamba wamapewa awo.

Onerani kanemayo: 100KG X 2 Military press at 90KG BW!!! (June 2025).