Otulutsa Dumbbell

Zochita za Crossfit

9K 0 31.12.2016 (kukonzanso komaliza: 05.05.2019)

Ma Dumbbell Thrusters kapena ma dumbbell amalumpha ndizolimbitsa thupi ku CrossFit chifukwa chazovuta zawo komanso kuti safuna zida zina zowonjezera kupatula ma dumbbells. Mtundu wa dumbbell bursts ndiwowonjezera matalikidwe, omwe amathandizira kuchita bwino kwa zochitikazi. Kuchita masewerawa ndi koyenera kwa iwo omwe akufuna kuwonjezera zosiyanasiyana pamachitidwe awo ophunzitsira, komanso kuwonjezera katundu paminyewa ya deltoid.

Lero tiwunika zinthu zazikuluzikulu zokhudzana ndi kukwaniritsidwa kolondola kwa ntchitoyi, monga:

1. Kodi ntchito yotani yopanga ma dumbbells;
2. Njira zolimbitsa thupi;
3. Zolakwitsa zoyambira za oyamba kumene;
4. Zochita za Crossfit zokhala ndi kulumpha kwa dumbbell.

Kodi maubwino ake ndi otani?

Pakati pa kutulutsa ma dumbbell, wothamanga amasinthitsa kutsindika kwa katundu pa ma deltoid, ndikupangitsa kuti akhale olimba komanso opirira. Zomwezi ndizomwe zimachitika ndi omwe amagwiritsa ntchito kettlebell kukweza magwiridwe awo, ndipo kupirira kwawo kwamphamvu kumakhala kosamvetsetseka - amatha kuchita masewerawa kwa mphindi zingapo.

Pogwira ntchito ndi ma dumbbells m'malo mwa barbell, mumagwiritsanso ntchito mphamvu zambiri pakukhazikika kwanu ndikugwirizanitsa thupi lanu lonse.

Ndikofunikira kuphatikizira minofu ya ntchafu ndi mapewa nthawi yomweyo - mwanjira imeneyi gululi likhala lophulika, ndipo kulimba kwamaphunziro kudzawonjezeka.

Ndi minofu iti yomwe imagwira ntchito ndi zotumphukira? Katundu wamkulu pano amatengedwa ndi mapewa ndi chiuno, ndipo minofu yonse ya pachimake ndi yolimbitsa minofu imagwira ntchito, popanda iwo mayendedwewo "azipukutidwa", ndipo kutulutsidwa komweko kungafanane ndi makina osindikizira oyimirira. Makina osindikizira a dumbbell ndichinthu chofunikira kwambiri pakupanga minofu ya deltoid, koma kwa CrossFit, kuphulika komanso kulumikizana kwa thupi lonse kuli koyenera kwa ife. Ichi ndichifukwa chake ma thrusters ndi masewera olimbitsa thupi kwa oyamba kumene komanso othamanga odziwa zambiri.

Njira yolondola yochitira ma dumbbell thrusters

Momwe mungakonzekere kulumpha ndi ma dumbbells kumatsimikizira kuchuluka kwa zomwe mungalandire komanso luso lomwe mudzakulitse. Popanda kugwira ntchito bwino pamapewa, miyendo ndi kumbuyo, zolimbitsa thupi zitaya theka la zabwino zake, chifukwa chake samalirani kwambiri zaukadaulo. Ndiye mumapanga bwanji ma dumbbell thrusters?

1. Malo oyambira: Mapazi m'lifupi m'lifupi kapena pang'ono kutambalala, kubwerera molunjika, yang'anani kutsogolo, ziphuphu pansi. Kwezani ma dumbbulu pansi ndikupanga china chonga chakufa, kenako gwiritsani ntchito ma biceps ndi ma deltas kuti muwakweretse kumtunda kwa lamba wamapewa. Ma dumbbells amayenera kufanana wina ndi mnzake.
   
2. Squat osasintha mawonekedwe a dumbbells... Kuzama kwa squat ndichinthu chofunikira payekha, kwa wina zimakhala bwino kukhala pansi mwamatalikidwe athunthu ndikukhudza minofu ya ng'ombe ndi ma biceps a ntchafu, kwa wina ndikokwanira theka-squat pamlingo wofanana ndi pansi. Ndi zina mwazomwe mungasankhe, sitimasuntha mphamvu yokoka kumiyendo, koma timayima molimba pamadendene, osayiwala kusunga msana wathu molunjika, pomwe mawondo sayenera kupitirira mulingo wamasokosi, tikamatsika timapumira mwamphamvu. Yesani ndikusankha njira yomwe ikukuyenererani.
   
3. Tikangoyamba kudzuka, yambani kuponyera ziphuphu khama la minofu ya deltoid, pomwe imatulutsa mpweya nthawi yomweyo. Chifukwa chakuphatikizika kwamiyendo ndi mapewa munthawi yomweyo, gululi likhala lofulumira komanso lophulika. Ndikofunika kusankha molondola liwiro lochita masewera olimbitsa thupi - zigongono ndi mawondo ziyenera kuwongoledwa nthawi yomweyo, ngati mwayimilira kale, komabe pitilizani kukanikiza ma dumbbells, kusunthaku kumachitika molakwika.
   
4. Mosazengereza pamalo okwera, timatsitsa ma dumbbells pamapewa athu ndi squat. Ndikofunikanso kusankha liwiro loyenera, zonse ziyenera kuchitika nthawi yomweyo.
   
5. Mosazengereza kumapeto, timabwerezanso kutulutsa. Ntchitoyo iyenera kukhala yosasangalatsa, sitimachedwa nthawi iliyonse, thupi lonse limagwira ngati kasupe.

Zolakwitsa zoyambira wamba

Kudumpha kwa Dumbbell ndi masewera olimbitsa thupi, komabe, ilinso ndi zanzeru zake zazing'ono zomwe nthawi zambiri zimanyalanyazidwa ndi othamanga osadziwa zambiri. Mwachitsanzo:

1. Zolakwitsa zolemera kwambiri. Kumbukirani kamodzi kokha: kunenepa sikutenga gawo lofunikira pakuchita izi. Zilibe kanthu kuti zingwe zolemetsa zomwe mungakwere ndi zolemetsa bwanji, apa ntchito yopitilira ndi yophulika ya thupi lonse ndiyofunika kwa ife, zidzakhala zovuta kukwaniritsa izi ndi ma dumbbells olemera. Kuphatikiza apo, mukamagwira ntchito yolemera kwambiri, zidzakhala zovuta kwambiri kuti mukhale okhazikika mthupi, kumbuyo kudzagwera kutsogolo, ndipo ma dumbbells "adzabalalika" mmbali mukakweza. Mukamachita zolimbitsa thupi ndi ma dumbbell olemera, simungathe kugwira ntchito mobwerezabwereza, ndipo kugwira ntchito nthawi 6-8 sikutisangalatsa pano. Kuchokera pazochitikira zanga, ndinganene kuti kuchuluka kwathunthu kwa kubwereza kwa zotulutsa ndi ma dumbbells ndi 15-30, sizomveka kwenikweni kutsika, zochulukirapo ndizotheka, koma ndizovuta kwambiri, popeza mapewa adzakhala "osunthidwa" kale.
2. Kukhazikitsa kolakwika kwa ma dumbbells. Ena oyamba kumene amatembenuzira dzanja lawo patsogolo ndipo samanyamula zipolopolozo kuti zigwirizane, koma atulutseni pang'ono patsogolo pawo. Izi zidzapangitsa kukhala kovuta kwambiri kuwongolera mayendedwe ndikuwonjezera chiopsezo chovulala ndi ndodo ya rotator.
   
3. Pulojekitiyi iyenera kukwera mosakhazikika, zolakwika zilizonse kumbali zidzasokoneza kwambiri ntchitoyi, chifukwa muyenera kusintha thupi lanu pansi pazomveka.
4. Kupuma kosayenera. Ndi masewera olimbitsa thupi mwachangu monga kudumphira kwa dumbbell, ngakhale othamanga a CrossFit amatha kutayika mosavuta pakupumira koyenera. Poterepa, mudzatulutsa mpweya pasadakhale ndipo mwina simungathe kudziwa kuchuluka kwakubwereza.
5. Kupanda kutentha. Ma trasters amaphatikiza zinthu za aerobic ndi anaerobic katundu, chifukwa chake sikofunikira kokha kutambasula zolumikizira zonse ndi mitsempha, komanso kukonzekera mtima wathu wamtima wogwirira ntchito tisanachite zolimbitsa thupi. Mphindi 10 za cardio zitithandiza kwambiri ndi izi, mukulitsa kugunda kwa mtima wanu pasadakhale, zomwe sizingapangitse kuti mulowetse kuthamanga kwa magazi.

Maofesi a Crossfit

Ma Trasters kapena ma dumbbell amalumpha ndi zida zabwino zokulitsira mphamvu yakulimbitsa thupi kwanu ndikukweza matani, ndipo wothamanga aliyense wodzilemekeza wa CrossFit sayenera kupezerapo mwayi. M'munsimu muli zitsanzo zochepa za momwe mungapangire ma dumbbell thrusters ngati gawo lanu la CrossFit.

Onerani kanemayo: Dumbbell Arms Workout - Build and Tone Your Arms NOW! @ACHV PEAK (Mulole 2025).