Kukwera chingwe

Sizokayikitsa kuti pali masewera olimbitsa thupi akale kwambiri kuposa kukwera kapena kukwera chingwe. Sichinthu chokhudza zamasewera, kutchulidwa koyamba komwe kudayamba zaka zoyambirira za nthawi yathu ino (kunayamba kufalikira ku Europe m'zaka za zana la 16), koma za njira zosunthira makolo athu akutali ngati anyani, omwe kwa zaka zambiri adagwiritsa ntchito mayendedwe ofanana, kuthana zopinga zosiyanasiyana kuthengo. Lero tikukuwuzani za njira yolondola yokwera chingwe ku CrossFit.

M'zaka makumi asanu zapitazi, mbiri yakukwera kwazingwe idakhazikitsidwa - American Don Perry adakwera chingwe cha 20 (kupitilira mamitala sikisi) m'masekondi 2.8. Zachidziwikire, njira zakukwera zingwe zasintha kambiri pazaka zambiri. Masiku ano pali njira zitatu zofunika kuchita pochita izi: Mlingo wa 2, muyezo wa 3 komanso wopanda miyendo. Nkhani yathu lero ikufotokoza momwe mungaphunzirire kukwera chingwe ndi momwe ntchitoyi ingagwiritsidwe ntchito ku CrossFit.

Komanso lero tiwona zinthu zotsatirazi zokhudzana ndi kukwera chingwe:

1. Njira zokwera chingwe.
2. Kodi ntchito iyi ndi yotani.
3. Njira zokwera chingwe.
4. Zolakwitsa zomwe oyamba kumene amapanga.
5. Maofesi a Crossfit okhala ndi zochitikazi.

Njira zoyambira kukwera chingwe

Pali njira zitatu zazikulu zakukwera chingwe:

• mu masitepe awiri;
• mu masitepe atatu;
• opanda miyendo.

Amatchedwa ofunika, chifukwa njira zina zonse zimachokera kwa iwo, kokha njira ndi njira yochitira mayendedwe ndizosinthidwa pang'ono. Mitunduyi idachokera ku maphunziro azankhondo, komwe amachitidwa bwino mpaka pano. Kuphatikiza pa maphunziro ankhondo, njira yapadera yokwera zingwe imaperekedwa pamiyezo ya TRP. Kuphatikiza apo, chingwechi ndi gawo limodzi la maphunziro a ochita masewera olimbitsa thupi, zinthu zambiri zimachitidwa ndi chithandizo chake.

Zosankha zitatu zomwe zatchulidwazi ndizofunikira kwambiri, othamanga pafupifupi mulingo uliwonse wamaphunziro atha kuyamba kuphunzira, ngati palibe zotsutsana zoyambirira zomwe zimakhudzana, choyambirira, ndi luso lamphamvu lamagalimoto m'manja. Pali kukwera zingwe zina zapamwamba, monga kukwera kopanda miyendo ndi zolemetsa zowonjezera, kukwera kopanda mwendo ndi kulumpha, kapena kukwera ndi dzanja limodzi lokha, koma izi zimalimbikitsidwa kwa othamanga ophunzitsidwa bwino okhaokha. Wothamanga wosadziwa zambiri sangathe kuthana ndi katundu wolimba kwambiri ndipo amakhala pachiwopsezo chovulala.

Kodi ntchito yokwera zingwe ndi chiyani?

Kukwera chingwe cholimba (makamaka osagwiritsa ntchito miyendo), wothamanga amatulutsa minofu yambiri (ma lats, rhomboid ndi trapezius minofu ya kumbuyo, deltas kumbuyo, biceps ndi mikono), amaphunzitsa mphamvu kupirira ndi kuphulika, kumawonjezera mphamvu. Minofu yam'mimba ndi minofu ya khosi imanyamulanso malo amodzi. Kukhazikika kwathu ndi kulumikizana kwathu kumakulanso, minofu yaying'ono yambiri yolimbitsa thupi ikugwiridwa, yomwe ndi yovuta kuigwiritsa ntchito tikamagwiritsa ntchito zolemera zaulere kapena ma simulators.

Kugwira ntchito ndi kulemera kwa thupi lathu, sitimapanga axial katundu pamsana pathu, komanso sitimachulukitsa zimfundo zathu ndi mitsempha.

Kukwera chingwe kumatipatsa mpata waukulu wogwiritsira ntchito pafupifupi magulu onse akulu akulu am'mimba mwathu munthawi yochepa - muma seti ochepa, ndichifukwa chake ntchitoyi yatchuka kwambiri mu CrossFit.

Pochita masewera olimbitsa thupi, timakwera m'malo ovuta, omwe amawonjezera mphamvu ya maphunziro athu ndikubweretsa zofunikira zosiyanasiyana. Kwa anthu omwe amakonda masewera a karati, luso lokwera zingwe lithandizanso kwambiri - manja otsogola ndi mikono yanu ikuthandizani kuti muzichita bwino kuponya mosiyanasiyana, kukuthandizani kuti mukhale omasuka komanso olimba mtima mukamalimbana pansi.

Kuphatikiza pa zomwe zatchulidwazi, kupachikidwa pachingwe kwa nthawi yayitali ndi mtundu wamtundu wamagetsi pamanja, womwe ungapangitse ma microtraumas a tendon zanu, mutabwezeretsa komwe mudzamveko kuwonjezeka kwamphamvu pakusunthika ndi kusunthika. Koma kumbukirani kuti monga zolimbitsa thupi zilizonse, maubwino onsewa amapezeka pokhapokha ngati pali njira yoyenera. Sankhani njira yomwe simukuvutikira, gwiritsani ntchito kayendedwe kameneka ndikupitiliza kuphunzira kusiyanasiyana kovuta kwambiri.

Njira zokwera chingwe

Pali mitundu ingapo ya njira zokulira zingwe. Tiyeni tione aliyense wa iwo mwatsatanetsatane:

Kukwera chingwe pamasitepe atatu

1. Malo oyambira: wothamanga wagwira chingwe mwamphamvu ndi manja ndi miyendo (chala cha mwendo umodzi ndi chidendene cha mwendo wina)
2. Chotsani chingwecho ndi mapazi anu, pindani ndikugwira chingwecho pang'ono pang'ono chimodzimodzi.
3. Popanda kulola chingwe ndi mapazi anu, sinthanitsani mikono yanu ndikukweza mayendedwewo.

Kukwera chingwe pamasitepe awiri

Pali njira ziwiri zakukwera zingwe m'njira ziwiri.

Njira yoyamba:

1. Malo oyambira: dzanja limodzi latambasulidwa bwino ndikugwira chingwe pamwamba pamutu, dzanja lina limasungidwa pamlingo wa chibwano. Timagwira chingwe ndi mapazi athu ndi chala chakumiyendo chimodzi ndi chidendene cha china.
2. Timadzikweza ndi mapazi athu ndikuyesera kudzikoka tokha ndi mkono womwe uli pamwambapa.
3. Ndi dzanja linalo timachotsa chingwe kumtunda, nthawi yomweyo timalimbitsa miyendo yathu ndikuyamba pomwe.

Njira yachiwiri:

1. Malo oyambira: manja ali pamlingo wofanana pamwamba pamutu, umodzi umakhala pansi pamzake. Timagwira chingwe ndi mapazi athu mofananamo - chala chakumapazi ndi chidendene.
2. Kokani ndi mapazi anu, gwirani chingwe nawo pang'ono pang'ono, dzikwezeni mmwamba, pezani chingwe ndikupachika manja owongoka.

Kukwera chingwe popanda miyendo

1. Gwirani chingwe ndi manja onse awiri, chimodzi chiyenera kukhala chokwera pang'ono kuposa chinacho, pindani miyendo yanu pang'ono kapena mubweretse patsogolo panu.
2. Pogwiritsa ntchito miyendo ndi thupi, kwezani mmwamba, mukusintha mikono ndikugwiritsa ntchito minofu yotakata kumbuyo ndi minofu yakutsogolo.

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Kanemayo akuwonetsa njira zingapo zakukwera chingwe:

Ngati mwangoyamba kumene kuchita CrossFit ndipo simunakonzekere kukwera chingwe, yambani kuchita masewera olimbitsa thupi: kwezani chingwecho ndi manja anu, kuyambira pomwe mwakhala. Nthawi yomweyo miyendo sigwira ntchito, koma amangopumitsa zidendene pansi. Mukangoyuka m'mwamba momwe mungathere ndikuwongola bwino mawondo anu, yambani kutsikanso, pomwe mayendedwe akuyenera kukhala ogwirizana komanso osasangalatsa, mitengo ya kanjedza iyenera kukhala yofanana patali ndi inzake. Izi zikuthandizani kumvetsetsa ma biomechanics oyenda ndikuwongolera mphamvu zamanja ndi mikono yanu.

Pofuna kuti ntchitoyi ikhale yosavuta kwa inu, komanso kuti mukonze kukwera chingwe, muyenera kuchita padera zinthu zomwe zimapanga ntchitoyi. Samalani kwambiri ndi kulimba kwa kulimba kwake: yesetsani kupachika chingwe, pa bar yopingasa ndi chopukutira choyimitsidwa pamtanda, - izi zidzalimbitsa manja anu ndi mikono yanu, ndipo kulemera kwanu sikudzakhala kolemetsa mukakwera chingwe.

Phunzirani kuchita zokoka pa dzanja limodzi, izi zithandizira kwambiri njira yophunzirira kukwera chingwe popanda miyendo. Kwezani ndi zolemera zowonjezera ndi machitidwe ena a latissimus kuti mukhale ndi mphamvu.

Mukadziwa njira imodzi yokwera zingwe, pangani njirayi mopambanitsa - yesani kukwera chingwe mwachangu posachedwa, osapuma pakati pa magulu. Chifukwa chake mukulitsa kupirira kwanu kwamphamvu ndi kuthekera konsekonse kwakuthupi la thupi lanu, ndipo zosankha zovuta kukwera zidzaperekedwa mosavuta komanso mwachilengedwe.

Maphunziro a Video kwa oyamba kumene, machitidwe otsogolera:

Zolakwitsa zoyambira wamba

Pansipa pali zolakwitsa zazikulu zomwe othamanga osadziwa amapanga akamaphunzira izi. Mulibe chilichonse chomvetsa chisoni kwambiri, koma kupatuka pa njira yolondola kumakupangitsani kukhala kovuta kwambiri kuti muphunzire masewera olimbitsa thupi ovuta kalewa. Zolakwitsazi sizolakwika kwambiri kuposa kupatuka pamalamulo ovomerezeka akukwera zingwe, chifukwa chake sindimalimbikitsa izi.

1. Wothamanga samangogwira chingwe osati ndi mapazi ake, koma ndi chiuno chake. Simungathe kufinya chingwecho mchiuno mwanu ndi mphamvu yokwanira kuti musamalire bwino. Gwiritsani ntchito njira yomwe ili pamwambayi - chala chakuphazi chimodzi ndi chidendene cha phazi linalo.
2. Osavala magolovesi mukakwera chingwe - sichipulumutsa khungu lako pakuwonekera, sukukhulupirira nthano iyi. Kuphatikiza apo, mphamvu yanu yolimba imakula pang'onopang'ono mukamagwiritsa ntchito magolovesi.
3. Osadumpha chingwemakamaka ngati yakhazikika pamalo okwera kwambiri. Ino ndiye nthawi yokhayo yomwe mungavulaze kwambiri. Ngati mudzafika osachita bwino, mutha kuvulaza bondo kapena kuvulaza mafupa a phazi, omwe amatha kukuchotsani pamaphunziro kwa miyezi ingapo.
4. Osatsitsa chingwe. Inde, ndichachangu motere, koma zopweteketsa pakhungu la kanjedza sizikulolani kuchita njira zina zingapo.
5. Kumbukirani kugwiritsa ntchito magnesium, izi zithandizira kuti zikhatho zizigwira ndi chingwe ndikuchepetsa chiopsezo chotsegula zikhatho panthawi yomwe ili yolakwika kwambiri.

Maofesi a Crossfit

Njira yayikulu yokwera chingwe yomwe othamanga padziko lonse lapansi a CrossFit alibe miyendo. Zachidziwikire, pali lingaliro lina mu izi: zovuta kwambiri zolimbitsa thupi, ndizothandiza kwambiri. Ndikukwera kwazingwe uku komwe kumafuna kuti wothamanga azikulitsa chidwi chake ndikudzipereka, makamaka ngati kuli kofunikira kuti azichita mozungulira pazomangamanga modzidzimutsa komanso mosapumira pang'ono. Komabe, ngati maphunziro anu samatanthauza zotsatira zabwino pakukwera popanda miyendo, mutha kusintha njirayi ndi imodzi yomwe mumachita bwino.

Pansipa pali maofesi ochepa, pochita izi, mutha kuwona ngati mwakonzeka kukonzekera maphunziro ovuta. Katundu wambiri m'magulu onse amisempha, mwamphamvu kwambiri. Kumbukirani kutentha kaye musanachite izi kapena zina zofanana.

Onerani kanemayo: Mwari Wangu ndipfuwenyi Ndisimbise - Seke South Circuit - ZEAC UMYF Music Festivals 2019 (November 2024).