Zochita za manja

Mapulogalamu ophunzitsa

11K 0 01/20/2017 (kukonzanso komaliza: 06/01/2019)

Ochita masewera olimbitsa thupi ambiri kapena olumikizidwa bwino amayang'anitsitsa kugwiritsira ntchito minofu yonse mthupi lawo, koma nthawi yomweyo amaiwala zazolimbitsa thupi. Inde, kukula kwa manja athu ndi chibadwa, koma izi sizimapangitsa kuti kuwaphunzitsa kuwononga nthawi - pali zolimbitsa thupi zambiri zothandiza zomwe zimapangitsa mphamvu zamanja, zolimba komanso zam'manja. Lero tiyesa kudziwa momwe tingapangire manja kunyumba ndikutsata mfundo ziti pophunzitsira ndi manja.

M'nkhaniyi tikambirana izi:

• chifukwa chake tiyenera kuphunzitsa manja athu;
• mitundu zolimbitsa thupi;
• zolakwitsa za oyamba kumene.

Chifukwa chiyani kuchita masewera olimbitsa thupi?

Anthu omwe ali ndi mtundu wa ectomorphic thupi nthawi zambiri amazindikira kuti maloko awo owonda amawoneka osagwirizana motsutsana ndi minofu yamanja ndi yamapewa, komanso "momwe ungasinthire dzanja?" Kodi ndiye funso loyamba lomwe amafunsa wophunzitsa za malo ochitira masewera olimbitsa thupi. Chithunzichi ndichifukwa cha utali wozungulira komanso cholumikizira chophatikizira; muma ectomorphs ambiri, voliyumu ya dzanja silipitilira masentimita 12. Pachifukwa ichi, amadabwa momwe angapangire minofu yamanja ndikutulutsa kwake.

Minofu yamanja ili ndi minyewa ing'onoing'ono 33, yomwe imayambitsa kutulutsa ndi kuyika manja athu, komanso kulimbitsa mphamvu. Chifukwa chake, ngati mukudabwa momwe mungapangire dzanja lanu, onetsetsani kuti mwapeza malo muzochita zanu zolimbitsa thupi. Sizitenga nthawi yochulukirapo: kulimbitsa timagulu tating'onoting'ono tokwanira ndikokwanira mphindi 15-20 kumapeto kochita masewera olimbitsa thupi nthawi zonse.

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Kugwira bwino ntchito kumapangitsa kuti zikhale zosavuta kuchita masewera olimbitsa thupi osagwiritsa ntchito zingwe kapena zingwe, ndipo ndizofunikiranso zolemera zazikulu zakufa. Ndikofunikanso kuti zigonjetse pomenya nkhondo ndi masewera omenyera nkhondo, chifukwa ndimanja olimba omwe manja olimba amayamba.

Kuphatikiza apo, zolimbitsa thupi ndi manja ndizoyenera kuchitidwa kwa anthu omwe avulala pamanja, izi ziwabwezeretsa ku mphamvu ndi mayendedwe awo akale. Zochita zambiri zomwe zafotokozedwa m'nkhani yathuyi ndizolimbikitsidwa ndi madotolo odziwa ngati gawo la kuchira.

Mitundu ya masewera olimbitsa thupi

Misonkhano, zolimbitsa thupi zitha kugawidwa m'magulu awiri:

• Malo amodzi - machitidwe omwe amatanthauza kusungitsa kulemera kwanthawi yayitali. Monga lamulo, cholinga chake ndikukulitsa kulimba kwa mphamvu ndikulimbitsa mitsempha ndi minyewa.
• Mphamvu - machitidwe omwe timakhotakhota pamanja ndikukhazikitsa katunduyo pamikono ya dzanja, kutambasula ndikumawatsata.

Chifukwa chake, tiyeni tiganizire limodzi momwe tingasinthire manja ndi dzanja molondola komanso moyenera, kuphatikiza kunyumba.

Zochita zolimbitsa dzanja

1. Atapachikidwa pa bala yopingasa - ndikofunikira kupachikidwa pamatabwa kwa nthawi yayitali, kuwongolera zolumikizana ndi manja, kuteteza thupi pamalo okhazikika. Ndibwino kugwiritsa ntchito choko kuti mukhale ndi masewera olimbitsa thupi. Kuti muzimvetsetse, mutha kupachika dzanja limodzi, ndikuzisintha chimodzi ndi chimodzi.
   
2. Atapachikidwa pa thaulo - masewera olimbitsa thupi, omwe amawadziwa bwino omwe amayamba kuphunzitsa mtundu uliwonse womenyera nkhondo (sambo, judo, Brazil jiu-jitsu, ndi ena). Chovalacho chiyenera kuponyedwa pamwamba pa bala ndikukhala m'mbali mwake, pomwe manja akuyenera kukhala oyandikana kwambiri momwe angathere, ndipo thupi liyenera kukhala losasunthika. Njira yotsogola kwambiri ikapachikidwa pa chopukutira ndi dzanja limodzi.
   
3. Projectile kugwira - ntchitoyi imaphatikizapo kugwira cholembera cholemera kwambiri, zopumira kapena zolemera nthawi yayitali. Mphamvu yolimbirana imaphunzitsidwa bwino, minofu ya trapezius imalandiranso katundu wabwino wosasunthika. Ntchito yabwino kwambiri yakufa. Pali kusiyanasiyana kwapamwamba kwambiri kwa zochitikazi: kugwiritsa ntchito zowonjezera zowonjezera ndikugwira projectile m'manja mwanu. Zachidziwikire, zolemera zogwirira ntchito munthawi imeneyi zikhala zochepa pang'ono.
   

   

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4. Atanyamula chikondamoyo - yofanana ndi masewera olimbitsa thupi am'mbuyomu, koma pogwira ntchito ndi zikondamoyo timagwiritsa ntchito zomata zokulirapo - zovuta. Kuti mukhale ogwira mtima, chitani "kuyenda kwa mlimi" - yendani mozungulira masewera olimbitsa thupi ndi zikondamoyo.
   

Zochita zankhondo

Kusamala kwakukulu kuyenera kulipidwa pakuchita masewera olimbitsa thupi ndi zida zowonjezera zomwe zachitika mgulu la mpikisano "armlifting". Tanthauzo la kulangiza ndikukweza zida zapadera za wothamanga ndikukonzekera kwake pamwamba. Zomwe zimapangika pano ndizocheperako, mayendedwe ake amaphulika, makamaka mitsempha ndi ma tendon amaphunzitsidwa.

Ngati malo anu ochitira masewera olimbitsa thupi ali ndi zida zofananira, onetsetsani kuti mwaphatikizapo zochitika zotsatirazi pulogalamu yanu yolimbitsa manja anu:

1. Mabingu akugubuduza - kukweza pulojekiti yokhala ndi chogwirira chozungulira mozungulira ndi mamilimita 60 mm. Mbiri yathunthu yamayendedwe awa ndi a Russian Alexei Tyukalov - 150.5 kg wokhala ndi cholemera chakufa cha 123 kg.
   

   

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2. Chitsulo chogwira matayala cha Apollon - classic deadlift yokhala ndi bala yayikulu (m'mimba mwake 50 mm). Pamapeto pa matalikidwe, wothamanga amayenera kuyimirira mowongoka, kuwongola mawondo ake ndikutenga mapewa ake kubwerera pang'ono. Mbiri yapadziko lonse lapansi ndi 225 kg yochitidwa ndi yemwe ali ndi mbiri yapadziko lonse mu benchi atolankhani Kirill Sarychev.
   
3. Saxon Bar Deadlift (Gwirani pang'ono) - zakufa zakutchire zokhala ndi bala lapadera lokhala ndi timatabwa tating'onoting'ono tokhala ndi ma 80 mm, pomwe othamanga amatenga bala ndi manja awiri ndikumangiriza kutsina kuchokera kumtunda, bala limamangiriridwa ndi chala chachikulu mbali imodzi ndi ena onse mbali inayo. Mbiri ndi ya Russian Andrei Sharkov - 100 kg.
   
4. Silver Bullet - mawonekedwe a projectile amafanana kwambiri ndi chipolopolo kutalika kwa 45 mm ndi 19 mm m'mimba mwake. Kulemera kwa makilogalamu 2.5 kumayimitsidwa kuchokera pachipolopolocho, ndipo imamangiriridwa pakati pazomvera za Captain of Crush expander No. 3 ya amuna ndi No. 1 ya akazi. Monga gawo la mpikisano, wothamanga ayenera kuti mwamphamvu agwire wotambasulayo ndi chipolopolo cholimba ndi zolemera mmanja otambasulidwa kwa nthawi yayitali kwambiri. Mbiri yomwe ili pano ndi ya Russian Dmitry Sukhovarov ndipo ndi masekondi 58.55.
   

Zochita zolimbitsa manja

1. Barbell dzanja lopotana - zolimbitsa thupi zimaphatikizapo kusinthitsa cholumikizira m'manja ndi zolemetsa zowonjezera mosiyanasiyana. Bala ikhoza kukhazikitsidwa patsogolo panu ndikugwira kuchokera kumtunda kapena pansi, ndikofunikira kukhotetsa mawoko kuti azitha kubwereza mobwerezabwereza, osayesa kuphatikiza ma biceps pantchitoyi. Kulemera kwa bala kuyenera kukhala kwapakatikati, ndikulemera kwambiri simudzakhala ndi nthawi yoti "mumve" zolimbitsa thupi, chifukwa manja adzaleka kupindika pambuyo pobwereza. Mtundu wina wa zochitikazi ndikupindata dzanja ndi chomenyera kumbuyo kwake, chifukwa chake katundu amakhala paminyewa yakutsogolo. Kwa iwo omwe ali ndi chidwi ndi momwe angapangire dzanja lanu ndikulimbitsa mphamvu ya zala, mutha kuyika barbell pa zala zotambasulidwa.
   

   

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2. Kufinya wothamangitsa - Ntchitoyi ndi yabwino kuwonjezera mphamvu ndi kupirira kwa kanjedza ndi zala. Mutha kuyamba kuyigwiritsa ntchito ndi zotulutsa za raba mwachizolowezi, zomwe ndizosavuta kupeza m'sitolo iliyonse yamasewera, kenako ndikupita kwa akatswiri (mwachitsanzo, Captain of Crush), momwe mungasinthire mphamvu ya compression kuchokera pa 27 mpaka 165 kg. Mwa njira, 165 kg idaperekedwa kwa anthu asanu okha padziko lonse lapansi.
   

   

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3. Zokankhakankha - zolimbitsa thupi mwangwiro kukhala ndi uzitsine, triceps ndi minofu pectoral komanso ntchito mmenemo. Poterepa, zala ziyenera kufalikira mbali zonse momwe zingathere ndikuyesetsa kuti musazipinde pazokankha. Katundu amatha kukulitsidwa - yambani ndi zala zisanu ndipo pang'onopang'ono mukhale awiri. Kukankha zala ziwiri ndizodziwika bwino zaukatswiri wamasewera a karate Bruce Lee.
   

   

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4. Kukwera chingwe - masewera olimbitsa thupi odziwika bwino omwe amakulitsa bwino mphamvu ya manja ndi mikono. Katundu wamkulu pamanja adzakupatsani mwayi wokwera zingwe popanda kuthandizidwa ndi miyendo yanu - chifukwa chake katunduyo azikhala wopitilira.
   

   

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5. Kuswana zala ndi mphira - zonse zomwe zimafunikira pantchitoyi ndi gulu lolimba kwambiri. Ikulungire kangapo mozungulira zala zolimba ndipo yesetsani "kutsegula" dzanja lanu. Apa timaphunzitsa zala zazifupi za abductor ndi minofu ya kanjedza.
   

   

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Zolakwitsa zoyambira wamba

Mukamagwira ntchito m'manja ndi m'manja, ndizosavuta kuvulala, monga kukoka minofu yakutsogolo kapena kutambasula zingwe zamanja. Pofuna kupewa izi, onani zolakwitsa zomwe othamanga osadziwa nthawi zambiri amapanga m'malo olimbitsa thupi:

Onerani kanemayo: Ma hule achi Malawi kutibulana ku South Africa (November 2024).