Hyperextension: njira zopangira, mitundu ndi mawonekedwe azolimbitsa thupi * Crossfit

Hyperextension ndichimodzi mwazinthu zoyeserera zolimbitsa minofu yanu yam'mbuyo. Kuphatikiza apo, imagwiritsidwa ntchito mwakhama pophunzitsira anthu ena. Tikukuwuzani mwatsatanetsatane momwe mungapangire hyperextension molondola lero.

Pofuna kulemera kwambiri pakuchita masewera olimbitsa thupi ndikuwonjezera mphamvu m'malo owoloka, othamanga ambiri amaiwala kuti, choyambirira, timapita kukachita masewera olimbitsa thupi kuti tikwaniritse thanzi lathu. Chifukwa chake, kuvulala kumsana, makamaka msana, ndizofala kwa alendo ambiri. Pafupifupi wothamanga aliyense wachiwiri amadwala matendawa, ngakhale kuti mwina sangadziwe za izi, nthawi zambiri zizindikilozo zimawoneka pambuyo pake. Munkhaniyi, tikukuwuzani momwe mungapewere izi, momwe kupusitsa kumachitika moyenera komanso momwe zingatithandizire pantchito yathu yovutayi.

Hyperexhesia ndi masewera olimbitsa thupi omwe amapangidwa pamakina apadera okhala ndi nsanja zapadera zokonzera mapazi ndi thupi, gawo lalikulu la katundu lomwe limagwera pazowonjezera msana. Pali pulogalamu yoyeseza yotere, mwina pamalo aliwonse ochitira masewera olimbitsa thupi, chifukwa chake izi zimachitika kulikonse. Amagwiritsidwa ntchito pazinthu zosiyaniranatu: monga kutentha pakati pa ma squats olemera kapena kufa; monga masewera olimbitsa thupi omwe cholinga chake ndi kukonza m'munsi kumbuyo; monga "kupopera" magazi kwina komwe kudavulala pakukonzanso kuvulala; monga njira yothanirana ndi hernias ndi zotuluka mu lumbar msana. Ndipo, zachidziwikire, mkati mwa malo owoloka, omwe tikambirana lero ndikupereka zitsanzo.

Chifukwa chake, lero tiwona:

Ubwino wake ndi chiyani?
Momwe mungapangire hyperextension molondola;
Zochita zosiyanasiyana zolimbitsa thupi;
Zomwe zingalowe m'malo mwa hyperextension;
Maofesi a Crossfit okhala ndi zochitikazi.

Ubwino wochita masewera olimbitsa thupi

Hyperextension mwina ndi ntchito yokhayo yomwe imakupatsani mwayi wololeza ma extensors a msana ndi katundu wocheperako wa axial, chifukwa chake, ndikofunikira kwa alendo ambiri ochita masewera olimbitsa thupi, pokhapokha ngati pali zotsutsana zazikulu. Chifukwa cha izi, othamanga oposa chikwi chimodzi padziko lonse lapansi adatha kuchiritsa ma microtrauma akale, osachiritsa komanso opunduka mumsana wa lumbar.

Magulu akuluakulu ogwira ntchito ndi omwe amatulutsa msana, minofu yolimba ndi zotupa. Vekitala wonyamula katundu amasintha kutengera malo omwe wothamanga amakhala pomwepo: ndikokwera kwake, ndikomwe zowonjezera za msana zimanyamula, m'munsi, ma biceps a ntchafu amatambasulidwa ndikuchepetsedwa. Poterepa, ma biomechanics amtunduwu adzafanana ndikufa m'miyendo yolunjika kapena malo otsetsereka okhala ndi bala pamapewa.

Ochita masewera olimbitsa thupi onse, omwe amaphunzitsira nthawi yochuluka amapatsidwa squats ndi barbell ndi deadlift, samadutsa hyperextension.

Tonsefe timakumbukira gawo lalikulu la maluso a zochitikazi - kukhalabe owongoka motsatira njira yonseyi. Ndizovuta kwambiri kuti muchite izi ndi "kuzizira" osati makwinya kumbuyo kwenikweni, ndipo kupatuka pa njira yolondola kumatha kubweretsa kuvulala.

Kuchira kuvulala

Ngati mukudwala microtrauma yakumbuyo, tikulimbikitsidwa kuti "mupope" zotumphukira kamodzi pamlungu. Izi kwanuko zimalimbikitsa kuyenda kwa magazi m'malo owonongeka, chifukwa ma microelements ambiri amaperekedwa pamenepo, zomwe zimapangitsa kuchira msanga ndikuchira.

Tikulimbikitsidwa kuchita magawo angapo azachinyengo mobwerezabwereza (20 ndi zina) kuti mupeze zotsatira zabwino. Zizindikiro zambiri zimasowa posachedwa: kupweteka kumachepa, kusunthika kwa minofu ndi kuyenda bwino, m'munsi kumbuyo kumasiya kutupa patatha ntchito yayitali.

Palinso lingaliro lakuti kuchita hyperextensions kumawonjezera kukhazikika, kumachepetsa hyperlordosis kapena kyphosis ya msana. Pachifukwachi, ma hyperextensions amachitidwa osati ndi othamanga okha, komanso ndi anthu wamba omwe avulala msana, monga gawo la maphunziro azachipatala komanso zosangalatsa, ndipo wothandizira aliyense woyenerera atsimikizira zabwino zosatsimikizika za ntchitoyi.

Upangiri wa okonda kulimbitsa thupi komanso kumanga thupi: msana waukulu wokhala ndi hypertrophied umawoneka "wopanda kanthu" wopanda zotumphukira zamtsempha. Chifukwa chake, musaiwale za kuchita masewerawa kumbuyo, chifukwa mumatsindika mawonekedwe ofanana ndi V kumbuyo ndipo, inde, mudzamva zabwino zonse za ntchitoyi yomwe yafotokozedwa pamwambapa. Zowonadi, kuwonjezera pakuphedwa ndi ma squat, mizere yonse yopingasa (mizere ya T-bar, mzere wopindika, mzere wopingasa, ndi zina zambiri) imaperekanso katundu wa axial ndikutsitsa kumbuyo kwathu.

Njira zolimbitsa thupi zolondola

Pansipa tikambirana zakuchita mtundu wachiphamaso pa simulator yoyeserera ndikugogomezera zotulutsa msana. Pali mitundu ingapo ya zochitikazi, koma mwa zonsezo ndikulimbikitsidwa kutsatira mfundo ndi mawonekedwe omwewo, omwe aperekedwa pansipa. Koma musaiwale kuti wophunzitsa wanu ndi amene amakuthandizani kuti mukhale ndi thanzi labwino komanso masewera, choncho ngati muli ndi katswiri wanzeru, ndipo njirayi ndi yovuta kwa inu, pitani kwa iye kuti akuthandizeni, kuti mupulumutse nthawi yambiri, ndipo mwina , ndi thanzi.

Udindo woyambirira

Khalani bwino pamakina omwe ali ndi pamwamba pazowongolera mchiuno. Onetsani msana wanu wam'munsi ndi msinkhu wanu pamwamba pa miyendo yanu. Limbikitsani msana extensors ndi minofu ya gluteus. Kumbuyo kuyenera kukhala kowongoka kwathunthu, kuyang'ana kumayendetsedwa patsogolo panu, mikono idadutsa pachifuwa. Timapumitsa zidendene zanu papulatifomu pansi pa simulator.

Yendetsani

Pepani pang'onopang'ono mpaka mutamveketsa kutambasula kwa minofu yakumunsi ndi khosi, kwinaku mukupuma. Kusunthaku kuyenera kukhala kosalala ndikuwongoleredwa, sikofunikira "kugwa" mwamphamvu. Ndikofunika kuti msana wanu ukhale wolunjika kwinaku mukulemekeza lumbar lordosis. Musapite pansi kwambiri, choyambirira pantchitoyi ndi "kupopera" kumbuyo kwenikweni, osatambasula. Kukhazikika padera mutatha kulimbitsa thupi sikungokulitsani kuyenda kwanu, komanso kuthandizanso kuti minofu yanu ipezeke munthawi yochepa.

Kwerani

Mosazengereza kumapeto, onketsani pamlingo woyambira mukamatulutsa mpweya. Timachedwa kwakanthawi pamwamba ndikubwereza mayendedwe. Chitani zosachepera 10-15 zobwereza chimodzi, kuti muwonetsetse kuti magazi akuyenda bwino kumagulu agwiridwe antchito.

Mfundo yofunika ndikuti simuyenera kupindika momwe mungathere pamwambapa, kuti phindu lonse lochita masewera olimbitsa thupi lidzatha, chifukwa kuponderezedwa kwamphamvu kudzapangidwa pama disc a intervertebral m'chigawo cha lumbar.

Kupititsa patsogolo masewera olimbitsa thupi ndi njira yotsimikizika yopitilira machitidwe onse, ndipo kupusitsa mtima kumachitikanso. Pamene kayendetsedwe kake kamakhala kosavuta komanso kosavuta kwa inu, yesetsani kuwonjezera pang'onopang'ono. Izi zitha kuchitika m'njira zitatu:

kuchita ma reps ambiri pagulu limodzi;
kupumula pang'ono pakati pa zinyalala;
kugwiritsa ntchito zolemera zowonjezera.

Kanemayo akuwonetsa mwatsatanetsatane njira yochitira zonamizira:

Mitundu ya hyperextension

Mothandizidwa ndi mitundu ingapo yama hyperextension, mutha kusiyanitsa katundu m'njira zosiyanasiyana ndikunyamula minofu ina mokulira. Pansipa pali kusiyanasiyana kwakanthawi pazochitikazi.

Hyperextension yokhala ndi zolemera zowonjezera

Timachita masewera olimbitsa thupi, koma timakhala ndi chikondamoyo kapena dumbbell patsogolo pathu, ndikukankhira pachifuwa. Zimathandizira kukulitsa katundu kumunsi kwa ma extensors a msana. Ndikofunikira kufikira mokwanira kulemera komwe mukuchita nawo ntchitoyi, zolemba zamagetsi sizitipatsa chidwi pano. Ngati simungakwanitse kuchita izi ndi kulemera kolondola, kuzungulira kumbuyo kwanu, kapena kulemera kukuposani ndipo mupite patsogolo, muchepetse kunenepa. Kumbukirani kusunga mphamvu yanu yokoka pazitsulo zanu kuti muzitha kuyendetsa bwino kayendedwe kanu.

Palinso mtundu wa masewera olimbitsa thupi wokhala ndi bala pakhosi, chifukwa chake katundu amasunthidwa kwambiri mpaka mbali yapakati ya otulutsa msana. Gwirani ntchito ndi mnzanu wophunzitsayo kuti mugwirizane bwino (muwayike ngati omenyera). Koma musaiwale kuyang'ana mtsogolo osakhotetsa khosi, chifukwa mumatha kuvulaza msana.

Bweretsani hyperextension

Imachitidwa pamakina apadera, pomwe thupi limafanana pansi, ndipo miyendo imakwera kuchokera pansi ndikukwera pagudumu lapadera. Njirayi imagwiritsa ntchito minofu ya gluteus kwambiri. Tengani nthawi yanu kuti musinthe ma hyperextensions, ndikulendewera zolemera zina pa zoyeserera; kwa othamanga osaphunzitsidwa, izi zithandizira zina zowonjezera axial kumbuyo ndi sacrum.

Kanema wonena momwe mungasinthire hyperextension popanda pulogalamu yapadera:

Kuthamangitsidwa kwachindunji

Imachitika pamakina apadera, pomwe nsanja imakhala yofanana pansi. Ubwino wama hyperextensions achindunji ndi mayendedwe ochulukirapo, omwe amachititsa kuti zitheke kutulutsa mitundu yonse yazomwe zimatulutsa msana. Ndikuganiza kuti kusiyanaku ndi koyenera kwa anthu omwe ali ndi chidaliro pathanzi lawo. Kuthamangitsidwa kwachindunji kumawongolera mwamphamvu m'chigawo chotsika kwambiri cha lumbar pamalo otsika kwambiri, komwe kumatha kukulitsa microtrauma mderali.

Kodi ndi chiyani chomwe chingasinthe hyperextension?

Chifukwa chake tidazindikira momwe tingapangire hyperextension molondola. Koma si chinsinsi kuti munthu aliyense ali ndi mawonekedwe apadera, ndipo machitidwe ena, chifukwa cha izi, atha kukhala osavomerezeka kwa iye - wothamangayo amalephera kuyendetsa bwino, samamva bwino m'malo olumikizana kapena minyewa ndipo samva minofu yogwira ntchito. Chifukwa chake, pansipa tiwunika zolimbitsa thupi zomwe ma biomechanics ake ali ofanana ndi ma hyperextensions. Dziwani ngati, pazifukwa zina, simungathe kuchita izi.

Amwalira

The deadlift tingachipeze powerenga ndi chida chachikulu kulimbikitsa extensors a msana ndi pachimake. Ngati mungasunge njira yolondola osathamangitsa zolemera zazitali, mudzapindula ndi izi. Zolankhula zonse zakufa zimakulitsa m'chiuno ndi m'mimba ndizopeka, mimba ndi ziuno zimakulitsa zakudya zopanda thanzi komanso kusachita masewera olimbitsa thupi. Nthawi zina - munthu chingawapangitse kukhala zidakwa kwa hypertrophied oblique ndi rectus abdominis minofu. Kuphatikiza pakupanga timagulu tomwe tili ndi chidwi ndi ife, kuchita zakufa (monga zina zolimbitsa thupi) kumathandizanso kutulutsa kwa testosterone, komwe kumapindulitsa thupi lamwamuna.

Akufa ndi miyendo yowongoka (chi Romanian deadlift)

Ngati mukulephera kugwira chidutswa cha khosi pomwe mukuchita zonyenga pang'ono pang'ono papulatifomu, mutha kusintha malowa ndi chiwembu chaku Romanian. Ma biomechanics amachitidwe awiriwa ndi ofanana, ntchito yathu yayikulu pano ndikusankha mayendedwe oyenera kwa ife eni, pomwe ma hamstrings amakhala pansi mosalekeza. Chifukwa chake, sititsitsa kaperekedwe kake pansi osatambasula kumbuyo kwenikweni ndikuyesera kusunthira m'chiuno momwe ndingathere kuti tigwiritsenso ntchito minofu yolimba. Kuphatikiza pa barbell, mutha kuchita masewera olimbitsa thupi ndi ma dumbbells, chifukwa chake mutha kulowetsanso mikono yakutsogolo ndi minofu ya trapezius, komanso kulimbitsa kulimba. Yesetsani kuukitsa miyendo yowongoka pamtundu wapamwambapa, m'mawa mudzamva kumverera kwatsopano, kwa wothamanga wosakonzekera, sitepe iliyonse kapena kuyenda pagulu la mawondo kudzaperekedwa ndi chizungulire champhamvu.

Barbell anaŵerama (m'mawa wabwino)

Kupindika kwa Barbell ndimasewera olimbitsa thupi othandizira, komanso chida chogwiritsira ntchito zotulutsa msana ndi khosi. Njira pano ndi yofanana ndi kufa kwa ku Romania - timagwira ntchito mopepuka pang'ono, kusunga minofu ikumangika nthawi zonse, ndikukoka m'chiuno. Musaiwale kuti kumbuyo kuyenera kuyang'aniridwa m'njira yonse. Ngati mukumva kusakhazikika pamtambo, muchepetseni kunenepa kwanu kapena sinthani zochitikazo kuti mukhale komwe mungagwire bwino ntchito popanda vuto lililonse.

Kukulitsa kwa kumbuyo kwenikweni mu simulator

Makalabu ena amakono olimbitsa thupi amakhala ndi mphunzitsi wapadera kuti agwire ntchito kumunsi kwa zotumphukira za msana. Pumutsani nsana wanu papulatifomu ndikuwongola msana wanu, osayenda mwadzidzidzi amaloledwa pano. Kutentha kwambiri pamaso pa squats kapena kufa.

Kuti mumvetse bwino za izi, onerani kanemayu:

Ndikofunika kumvetsetsa kuti machitidwewa amalemetsa kwambiri dongosolo lathu la minofu, ndipo amapereka katundu wa axial pamsana. Chifukwa chake, ngati mukukumana ndi mavuto am'mbuyo, ndikutsitsa axial ndikotsutsana nanu, ndibwino kuti musankhe zamatsenga. Lumikizanani ndi mlangizi kuti mupange njira yolondola, kuti muteteze msana wanu ndikulimbitsa magulu ofunikira am'mimba.

Maofesi a Crossfit

Gome ili m'munsiyi lili ndi zovuta zingapo zokhudzana ndi hyperextension. Mutha kuyamba kuchita zovuta zomwe mumakonda ngati muli otsimikiza kuti ntchito yanu ikukonzekera bwino. Kulimba kwa maofesiwa siokwera kwambiri, koma kudzakhala kopitilira muyeso kwa othamanga osaphunzira.

Kuphatikiza apo, mutha kupanga maofesi anu nokha kuchokera kumayesedwewo, njira yomwe mwakwanitsa kuyigwiritsa ntchito bwino, zimatengera malingaliro anu komanso luso lanu. Hyperextensions amaphatikizidwa bwino ndi mitundu ingapo ya kukoka, ma push-up ndi masewera olimbitsa m'mimba, pomwe axial katundu pamsana sikhala wochepa.

Kuwala makumi atatu	Chitani ma push-30, ma hyperextensions 30, ma kukoka 30, ma push-30, kulumpha kwakutali kwa 30.
Bulldog 2	Chitani makwerero kuyambira 1 mpaka 10 reps ndikwerere kumbuyo kuchokera 10 mpaka 1 kubwereza kwa hyperextensions ndi barbell pamapewa ndikukankhira ndikukhazikika kwa manja pa mpira.
Buck	Chitani chingwe chodumpha zana, ma sumo 22 akufa, ma hyperextensions 22, ma dips 22, kulanda kettlebell 11 ndi dzanja lililonse. Zozungulira 4 zonse.
Popanda matuza	Chitani ma kettlebell okwana 15 omanja, 15 kudumpha kwa bokosi ndi ma hyperextensions 15. Zozungulira 5 zokha.
Zamanyazi makumi asanu	Chitani zodumpha mabokosi 50, kukoka ma 50, ma kettlebell 50, mapapu 50, makina osindikiza a 50 shvung, 50 hyperextensions, 50 mpira amaponyera pansi.