Mapale Amapewa a Barbell

Kuchita masewera olimbitsa thupi komwe kumapangitsa kuti ukhale wolimba, wogwirizana, komanso wopirira ndi ma barbell lunges. Gawo lofunikira pamaphunziro a crossfit ladzipereka pantchitoyi - tiwone momwe zilili. Momwe mapiritsi okhala ndi bala pamapewa amakhudzira minofu - ndi iti mwa iwo ndi momwe imagwirira ntchito, komanso tiona mwatsatanetsatane njira yochitira mtundu uliwonse wa zochitikazi.

Ndi minofu iti yomwe imagwira ntchito?

Zochita zabwino kwambiri zomwe zimapangitsa ma quadriceps, gluteus medius ndi minofu yayikulu, minyewa ya ntchafu, fascia lata extensors, minofu ya m'mimba imagwira ntchito, ndipo, mwamphamvu, minofu yolimba - mapasa, gluteus maximus, mawonekedwe a peyala, mkati mwa oblique minofu yam'mimba. Mu statics, rectus abdominis minofu imagwiranso ntchito bwino, mwamphamvu ma extensors a msana, makamaka mgawo lumbar, "khasu" mukugunda kwathunthu. Mwachidule, ndikosavuta kutchula kuti ndi minofu iti yomwe sigwira ntchito (ngakhale ilipo?) Pazochitikazi.

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Ndipo, makamaka, zimatipatsa chiyani? Kuchulukitsa kupirira kwa minofu ya mwendo chifukwa chakukula kwamphamvu kwa zida za mitochondrial, kukonza kulumikizana kwa minofu powonjezera mphamvu ya otchedwa. "Minofu yapakati" (matako, abs, m'munsi kumbuyo), maguluwa ndi omwe amachititsa kuyanjana pakati pa "kumtunda" ndi "kutsika" kwa thupi. Kuphatikiza apo, amakhalanso ndi udindo woyenera wa msana ndipo, ndikukula bwino, kuwonetsetsa kuti mafupa ndi ziwalo zamkati zikugwira bwino ntchito m'chigawo cha lumbosacral.

Kuphatikiza apo, kukulitsa minofu m'dera lino kumakuthandizani kuti muzichita bwino pamasewera monga wrestling, weightlifting, masewera othamanga, komanso crossfit. Ndipo, womaliza kuchokera pakuwona momwe angagwiritsire ntchito, koma woyamba kuchokera pakuwona alendo ambiri ochita masewera olimbitsa thupi, zotsatira zake ndizopangidwa bwino, zopukutira komanso "zouma" (ndi chakudya choyenera) minofu yamiyendo, matako olimba, abs yabwino.

Pali mitundu yambiri yazowukira: mbali, "classic", kubwerera ku "Smith", Kodi pali kusiyana kotani? Tiyeni tiwone bwino.

Mapapu a Smith

Chophatikizira chachikulu cha Smith simulator ndikuti kutsetsereka kwa bar kumakhala kokhazikika ndi maupangiri, bala ikhoza kukhazikitsidwa nthawi iliyonse - mphindi izi zimachepetsa chiopsezo chovulala, koma nthawi yomweyo zimachepetsa kukhazikika kwa ntchito - pambuyo pake, simuyenera kuchita khama kuti mukhale olimba. Kumbali imodzi, izi ndizocheperako, komano, mutha kuwonjezera zomwe zingakhudze gulu limodzi kapena linanso, kutengera zolinga zanu, kuphatikiza, ku Smith mutha kugwira ntchito kumapeto kwa kulimbitsa thupi osawopa kuvulala.

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Mitundu yamapapu yokhala ndi bala pamapewa ndi njira yakupha

Bokosi lidakali pamapewa anu - pakali pano silimangolekeredwa ndi chilichonse, motsatana, gawo lina lankhondo liyenera kugwiritsidwa ntchito posungitsa thupi loyimilira komanso kuti likhale lolimba. Ndiye kuti, zolimbitsa thupi zimakhala zowonjezera mphamvu - mumagwiritsa ntchito ma calories ambiri pa nthawi yayitali chifukwa chokhudzidwa ndi minofu yayikulu, yogwira ntchito, chifukwa minofu yakuya ya thupi imakhudzidwa kwambiri, koma zowopsa - moyenera, musanapite ku zolemera zazikulu m'mapapu okhala ndi bala pamapewa , muyenera kudziwa luso lochita masewerawa ndi zolemera zochepa kapena zopanda kanthu.

Ponena za "kuwongolera" kwamapapu, mutha kuwachita patsogolo, chammbuyo, chammbali, ndipo pali njira ziwiri zopezera mbali - mtanda wopingasa ndikungolowera mbali.

Kusiyanitsa apa ndikutsindika kwa minofu ya lamba wapansi. Tiyeni tiwone bwino.

Mapapu achikale

Udindo woyamba: ataimirira, bala ili pamapewa, poyerekeza ndi zakumbuyo kwa deltoids ndipo imagwiridwa mwamphamvu ndi manja. Kukulitsa kolondola sikupezeka pano - monga mu squat wakale, apa aliyense adziyesera yekha, kutengera anthropometry. Chachikulu ndikuti bala ndikukhazikika ndipo alibe chizolowezi chosunthira pamapewa. Mapewa amatumizidwa, m'munsi kumbuyo kuli arched ndikukhazikika.

Kugwira thupi mozungulira pansi, bondo la mwendo wogwira ntchito limabweretsedwa kutsogolo, timapita patsogolo kwambiri, pambuyo pake mawondo onse amapindika mpaka madigiri 90... Nthawi yomweyo, bondo la mwendo wogwira ntchito, titero, limayendetsedwa patsogolo pake, bondo la mwendo wothandiziralo limakhudza pansi, kapena mamilimita ochepa silifikira. Mwendo wogwira ntchito umakhala paphazi lonse, mwendo wothandizira umaima pazala zakumbuyo zomwe zidatembenuka zokha. Kuphatikiza apo, ndimphamvu yolumikizana pamodzi ya matako ndi ma quadriceps, mpaka kukulira kwa mwendo wogwira ntchito, timawongola.

Zochita zanu zina zimadalira ngati mukuyenda ndi mapapu kapena mapapu m'malo mwake:

• ngati mungaganizire zopumira pomwepo, mwendo wogwira ntchito uyenera kuyikidwa ku mwendo wothandizira, mayendedwe ofanana ndi omwe afotokozedwa pamwambapa amachitika pamiyendo yomwe inali yothandizira;
• mwatsatanetsatane, m'malo mwake, mwendo wothandizira umafika mpaka mwendo wogwira ntchito, ndiye kuti zolimbitsa thupi zimachitika ndi mwendo womwewo womwe kale unkathandizira;
• Palinso njira yachitatu, ngati simusintha momwe miyendo ilili, pangani mapapu angapo ndi mwendo wogwira ntchito, osasintha malo ake poyerekeza ndi mwendo wothandizira. Njirayi ndi yabwino kwa iwo omwe angoyamba kumene kuphunzira mapapu okhala ndi bala pamapewa awo.

Izi ndizo, titero kunena kwake, zaukadaulo, koma, monga akunenera, "mdierekezi ali muzinthu zazing'ono." Kwenikweni, kutengera momwe mumapumira, magulu osiyanasiyana amisili amakhudzidwa. Chinyengo apa ndikuti zochitikazo ndizophatikizika, i.e. munthawi yomweyo, kutuluka kumachitika m'malo angapo: chiuno, bondo, bondo.

Sizingatheke kuti aliyense akhoza kukhala ndi minofu yam'munsi yam'mapapo, koma ndiyenera kuyankhula za minofu ya ntchafu ndi matako:

• Ntchito ya quadriceps ndikukulitsa bondo limodzi (makamaka) ndikusinthira kulumikizana kwa mchiuno (limodzi ndi minofu ya iliopsoas).
• Ntchito ya gluteus maximus minofu ndikukulitsa m'chiuno.
• Pakati pawo pali gulu la minofu yoyimira kumbuyo kwa ntchafu - ma hamstrings, semimembranosus, semitendinosus minofu. Chofunika kwambiri kwa ife ndi ma biceps a ntchafu - motero, ntchito yake ndi yapawiri - mbali imodzi, imasinthasintha mawondo, mbali inayo, imagwada mchiuno.

Chifukwa chake, mukamachita mapapu, mutha kuyang'ana pamtundu uliwonse wa minofu, kutengera zomwe mukufuna kukwaniritsa:

1. Kutsindika minofu ya kumbuyo kwa ntchafu ndi matako amasintha mukatenga gawo lokulirapo. Pamene kuyenda kwa mchiuno kumakhala kokwanira, ndipo bondo limasinthasintha zosakwana madigiri a 90, ntchito yayikulu imachitidwa ndi omwe amatulutsa olumikizana ndi mchiuno.
2. Ganizirani pa quadriceps idzasunthira ngati masitepewo ndi achidule, ndipo bondo lantchitoyo lidzagwada mpaka mbali yayikulu kwambiri kuposa madigiri 90. Pofuna kunyamula ma quads kwambiri, ndibwino kusunthira thupi patsogolo pang'ono (kusunga chipilala chakumbuyo);
3. Kukulitsa katundu paminyewa yama gluteal (mu mtundu uwu, ndi minofu ya gluteus maximus), njira yotsatira idzafunika: sitepe yomwe mwendo ukugwira ikuchitika mtsogolo momwe zingathere, mwendo wothandizira wawongoka ndikutambasula pafupifupi kufanana pansi. Kutalika kwa mawonekedwe mu bondo limodzi ndikokwanira. Mukuti, zingatheke bwanji, timayatsa ma quadriceps kwathunthu motere? Izi ndizowona, koma kupindika kotereku kwa bondo nthawi yomweyo kumapereka kuthekera kokwanira kotseguka m'chiuno ndikupanga kutambasula koyambirira mu gluteus maximus minofu, yomwe imalola kuti igwiritsidwe ntchito mwamphamvu momwe zingathere.

Mapapu obwerera

Malo oyambira ndi ofanana ndi omwe amapita patsogolo. Mwendo wothandizirayo umabwerera kumbuyo, nthawi yomweyo kumatenda onse amiyendo amapezeka m'malo olumikizirana mawondo, thupi limakhala lokhazikika, ndipo kumakhala mpaka bondo likugwira pansi ndi mwendo wothandizira. Popeza zomwe zatchulidwa pamwambapa, mutha kusewera ndi kugawa katundu pantchitoyi.

Kanema wachidule wowonetsa kuphedwa kwa mapapu ndi barbell kumbuyo:

Mapapu ammbali

Malo oyambira ndi ofanana. Mwendo wogwira ntchito umasunthidwa m'mbali momwe ungathere kumbali, ndiye kuti mwendo womwewo umawerama mu bondo, pomwe chiuno chimabwereranso. Bondo limapindika mbali ya madigiri 90-100, pambuyo pake kuyambanso kutsogolo komwe kumayambira. Mukafika pofikira pamalumikizidwe a bondo ndi mchiuno, mutha kulumikiza mwendo wothandizirapo ndikupita kubwereza kotsatira ndi mwendo wogwira, kapena ndi mwendo wothandizira - gawo limodzi, kapena khalani pamalo pomwe zidendene zili kutali kwambiri ndipo, kachiwiri, kuchuluka kwa mapapu ndi mwendo uliwonse.

Momwemonso, katunduyo amagawidwa chimodzimodzi pakati pa ma quadriceps ndi minofu ya adductor ya ntchafu. Poyembekezera mafunso kuchokera pagulu lamwamuna mwa anthu, kalembedwe koti bwanji ndimafunikira minofu ya adductor, ndidzanena nthawi yomweyo: kugwira ntchito pafupipafupi ndi minofu ya ntchafu ya adductor kumathandizira kulimbana ndi zochitika za kuchepa kwa ziwalo zapakhosi, m'njira yosavuta - idzawonjezera kuchuluka kwa magazi mu prostate ndi machende ndipo ipewetsa prostatitis komanso kusowa mphamvu pakukalamba.

Lumpha mapira kumbali

Malo oyambira amafanana ndi zomwe tafotokoza kale. Gawo limodzi ndi mwendo wothandizira limapangidwa kumbuyo kumbuyo ndi mbali, kotero kuti bondo limodzi limayang'aniridwa ndi chidendene cha mwendo wogwira ntchito. Chofunika kwambiri cha njirayi ndi ichi: mukadzuka ku squat, simumangowonjezera chiuno chanu, komanso mumachotsa, zomwe zimakupatsani mwayi wogwiritsa ntchito minofu ya pakati, omwewo omwe, pakukula bwino, amapanga chithunzi "chotsirizidwa" cha ansembe achikazi "monga omwe ali pazithunzi zomwe zili pachithunzichi."

Mosasamala mtundu wamapapu omwe mumachita, zolakwika izi muyenera kuzipewa:

Mapapu a Barbell atsikana

Tiyeni tiwone funso - kodi ntchito yamapapu ndi barbell pamapewa atsikana ndi ati? Popeza 70% ya minofu ya akazi imakhazikika m'thupi lotsika, ndipo machitidwe olimbitsa thupi kwambiri ndi ophatikizika, mapapu amatha kutengedwa ngati njira imodzi yothandiza kwambiri theka lofooka laumunthu. Makamaka, msungwana akapunduka:

• Gwiritsani ntchito ma calories ambiri mu maphunziro, potero zimathandizira kuti muchotse "zolemera pano ndi pano";
• Gwiritsani ntchito ma calories mutatha kuchita masewera olimbitsa thupi, chifukwa champhamvu yogwiritsira ntchito kagayidwe kameneka mutatha kuchita masewera olimbitsa thupi osiyanasiyana, ndi mayendedwe awa omwe amabweretsa kupsinjika kokwanira kwakanthawi kotsatira kwa mahomoni. Ndipo mafuta amawotchedwa ndi mahomoni, osachita masewera olimbitsa thupi;
• Mahomoni... Ndiwo omwe amalola mkazi kuti aziwoneka wachichepere, akumva wathanzi komanso momwe angathere kuti achedwetse zochitika za ukalamba wa thupi;
• Minofu kukula kwa miyendo, matako... Mkazi wamkazi wokongola amakhala ndi minofu, ndipo njira yokhayo "yokonzera" mawonekedwe achikazi ndikumanga minofu m'malo ena ndikuchepetsa mafuta amthupi;
• Mapangidwe a corset yaminyewa, Zofunikira popewa kuvulala m'moyo watsiku ndi tsiku, kukhalabe ndi malo oyenera msana m'moyo watsiku ndi tsiku, ndipo, zomwe ndizofunikira kwambiri kwa azimayi, kuwalola kuti azinyamula mwana popanda chowononga thanzi lawo;
• Ntchito yanthawi zonse ya minofu ya m'miyendo ndi m'mimba limakupatsani kulimbana ndi zochitika za venous stasis mu thupi m'munsi, kutanthauza kupewa varicose mitsempha, uterine fibroids, sanali matenda adnexitis.

Kanema wamomwe mungachitire bwino mitundu ina yamapapu ndi bala pamapewa anu:

Mapulogalamu ophunzitsa

Mapapu a Barbell nthawi zambiri amaphatikizapo atsikana m'malo awo. Koma kwa abambo, izi ndi zabwino.

Mapulogalamu otchuka kwambiri:

Maofesi a Crossfit

Chotsatira, takukonzerani maofesi owoloka, pomwe pali mapapu okhala ndi bala pamapewa.

Onerani kanemayo: Expensive Bar vs Average Bar vs Cheap Bar. What to Buy for Your Box (December 2024).