Kukankhira pamphete (Ring Dips) ndi masewera olimbitsa thupi omwe adabwera ku CrossFit kuchokera ku masewera olimbitsa thupi. Kuchita masewerawa kumafunikira mulingo wokwanira wolimba; kwa oyamba kumene, njira yakukankhira mphete zolimbitsa thupi zingawoneke ngati zovuta - ndibwino kuyamba ndi mipiringidzo yosagwirizana.
Lero tiwona kusiyana kwakukulu pakati pamachitidwe awiriwa, komanso:
- Kodi ntchito iyi ndi yotani?
- Njira yopangira ma push pamphete;
- Maofesi a Crossfit okhala ndi ma push pazitsulo zosagwirizana.
Chifukwa chiyani muyenera kuchita izi?
Kodi kusungunula kwa mphete kumagwira ntchito ndi minofu iti? Popeza taphunzira kuchita bwino pazitsulo zosagwirizana, kungakhale kupusa kuti musayese kuphunzira njira yovuta kwambiri - kuchita zolimbitsa thupi zomwezo pamakombero olimbitsa thupi. Kuphatikiza apo, mutaphunzira kuchita zolimbitsa mphetezo, mutha kudzipereka mosavuta kuzinthu zovuta komanso zowoneka bwino monga kutulutsa mphamvu m'mphetezo.
Komabe, ngakhale ndizofanana, mawonekedwe aukadaulo pakati pa zochitika ziwirizi ndi akulu kwambiri. Kukankhira mphete m'malo mwa mipiringidzo yofananira kumatanthauza katundu wolimba kwambiri pakukhazikika kwa minofu, popeza, kuwonjezera pakupangitsa kuti thupi lathu likhale loyenera, tiyeneranso kuyang'anitsitsa mphetezo, kuti zisasunthike padera. Manja anu ndi manja anu adzalandiranso kupsinjika kwakukulu, ndipo mphamvu yanu yolimba idzawonjezeka pakapita nthawi. Kuphatikiza apo, kusungika kwakuthupi kwa mphete kumapereka mtundu wa katundu wosasunthika pamiyendo yanu ndi tendon, chomwe ndi chida champhamvu chowonjezerera mphamvu pakuyenda. M'manja otheka, inde.
Kuphatikiza apo, pali njira yopangira ma push pa mphete zotsalira ngati mipiringidzo yosagwirizana. Izi ndizoyenera kwa iwo omwe angoyamba kumene kuphunzira zochitikazi. Ndiosavuta kwambiri kukankhira pamphete motere, ndipo, mwina, ngakhale poyesa koyamba mudzatha kubwereza mobwerezabwereza, popeza miyendo siyikukhudzidwa pano, chifukwa chake timagwira ntchito zochepa zolemera.
Kuyika mphete ndi njira yokhayo yolimbikitsira ma triceps ndi mikono yanu. Minofu ya pectoral ndi anterior deltoid imagwira ntchito pang'ono pang'ono. Kuchita izi mwadongosolo kumakulitsanso mphamvu yosindikizira benchi, komanso kukulitsa kupirira komanso magwiridwe antchito.
Konzani njira yakuphera
Tiyeni tisunthire gawo lalikulu lazinthu zathu - kuphunzira njira zopangira ma push pamphete. Kusunthaku kumayamba kuchokera kumtunda kwa matalikidwe, poyambira pomwe wothamanga ali pamphete zam'manja, zigongono ziyenera kukulitsidwa. Kuti mudzipeze kuti muli pamalowo, muyenera kuchita kaye ndi kukakamiza mphete m'manja awiri, mutha kuwerenga zambiri za zochitikazi patsamba lathu patsamba la "Exercises". Ngati simunapatsidwe njira yolimbikira mokakamiza, mawonekedwe osavuta amaloledwa - kupachika mphete kuchokera ku khoma la Sweden kapena kukwera kwina kulikonse komwe kuli mu holo yanu.
Kankhirani mmwamba
Timayamba kuchita kukankhira palokha. Kuti mukhale wolimba, pendeketsani mapewa anu patsogolo kuti mugogomeze zolemera zam'mimba. Poterepa, manja akuyenera kufanana wina ndi mnzake, ndipo zigongono zimasunthika. Ntchito yathu ndikutsitsa thupi motsika kwambiri, ndikutambasula minofu yapachifuwa momwe zingathere. Kuyenda kotsika kuyenera kukhala kosalala komanso pang'ono ndi pang'ono, ndikofunikira kuwongolera sentimita iliyonse yamatalikidwe, kuyesetsa kuganizira mozama moyenera momwe zingathere. Nthawi yomweyo, ndikofunikira kuti musatsitsimule manja anu kwa mphindi, apo ayi mutha kutaya mtima ndipo simungathe kumaliza njirayo.
Mukangotsika mokwanira, ndipo pansi pa chifuwa pafupifupi mulingo wa manja, yambani kuyenda kwamphamvu kwakumtunda. Ndikofunika kuyesetsa mwamphamvu ndi ma triceps, osayiwala zakusamala. Kuti muchite mayendedwe molondola, muyenera kukankhira mphetezo pansi kwambiri, ngati kuti mukuyesera kuzidula pazingwezo. Tiyerekeze "kubera" pang'ono chifukwa cha kuyenda kwa miyendo - ngati muwabweretsa patsogolo pang'ono, kumakhala kosavuta kukwera.
Ndikofunika kuti mphetezo zizikhala pafupi ndi thupi momwe zingathere pochita masewera olimbitsa thupi kuti mukhale okhazikika mthupi lanu komanso kuti muzitha kuchita zambiri.
Ngati mphetezo zibalalika m'mbali, pali chiopsezo chachikulu chovulaza cholembera cha paphewa, popeza mosazindikira mudzayesa "kugwira" njirayi moyenera chifukwa cha kuyenda kwa mapewa. Musaiwale kuti olowa paphewa ndi "osatetezeka" kwambiri, ndipo kukongola kwa minofu ya deltoid sikungotambasula. Kuti mukhale ndi moyo wautali pamasewera komanso mudziteteze ku zovulala zosafunikira, yesetsani kutsatira njirayi molondola ndipo osanyalanyaza kutentha.
Njira yovuta
Mukadziwa njira yolondola, mutha kuyesa njira zamtundu wa CrossFit maniacs - kukankhira pamakona okhala ndi zolemera zina. Mangani cholemera chimodzi mwendo uliwonse kapena chitetezeni chikondamoyo chimodzi m'lamba lanu pogwiritsa ntchito unyolo wapadera. Ntchitoyi ndi yovuta osati kokha chifukwa chakuti mukugwira ntchito yolemera kwambiri, komanso chifukwa cholephera kusambira ndikukhazikitsa inertia ndi thupi. Yesani ngati muli ndi chidaliro mumaluso anu. Kukula kwa minofu ndi zizindikiritso zamphamvu kumatsimikizika.
Makanema okhudzana ndi masewera olimbitsa thupi omwe angakuthandizeni kuphunzira zolimbitsa msanga pamphete:
Maofesi a Crossfit okhala ndi ma push pama mphete
Kankhani pazamphete ndizovuta kwambiri, ndipo muyenera kuyambitsa maphunziro anu, popanda kukakamiza zochitika. Mutha kuyamba kuchita maofesi otsatirawa pokhapokha mutakwanitsa kuchita bwino kwambiri ndipo mwaphunzira kuchita zosankha makumi awiri mwa njira imodzi. Kupanda kutero, mumangokhala pachiwopsezo chovulaza thanzi lanu: kuti muvulazidwe kapena kuti muchepetse dongosolo lanu lamanjenje ndi zotsatira zake zonse.
| 300 Spartan | Chitani zokopa 25, zakufa 50, zoponya 50 mphete, kulumpha mabokosi 50, kukweza mwendo 50, ma kettlebell 50, ndi ena 25 okoka. |
| 7x33 | Chitani zipsera 33, kulumpha mabokosi 33, ma chin-ups 33, ma burpee 33, ma sit-ups okwanira 33, kudumpha kwakutali kwa 33 ndi squats 33. |
| Abby m'mawa 1 | Chitani zokopa za 30-20-10, ma push pama mphete, ndi chingwe cholumpha kawiri. |
| Bos | Chitani zakufa 10, ma dipi a 10, ma squat 10 apamwamba, ndi ma 10 okoka. Zozungulira 5 zokha. |
| Bakha amaphunzira kuuluka | Kodi kuthamanga kwa 400m, 500m kupalasa, makina osindikizira 10 benchi ndi ma 10 mphete. Zozungulira 5 zokha. |
