Kutuluka pa bala yopingasa (kutuluka mwamphamvu ndi manja awiri) ndi masewera olimbitsa thupi omwe amapezeka pazochita masewera olimbitsa thupi, kulimbitsa thupi komanso kuwoloka. Kuchokera pakuchita masewera olimbitsa thupi, zolimbitsa thupi zidasamukira pulogalamu yophunzitsira asitikali, kuyambira ankhondo kupita m'misewu, komwe idakhazikika pamiyambo yatsopano ngati masewera olimbitsa thupi. Lero tikukuuzani momwe mungaphunzirire momwe mungatulutsire pazenera yopingasa komanso mphete.
Ndi CrossFit, zinthu ndizosokoneza pang'ono. Chifukwa chakuti crossfit ndimasewera a anthu opanga omwe amayendetsa maphunziro awo okha, kupanga mphamvu zamagetsi zamagetsi ziwiri zitha kugwiritsidwa ntchito mosiyanasiyana ndikukhala ndi mawonekedwe ena (kuchita mkati mwa zovuta, kuchita kubwereza kanthawi kwakanthawi, kuchita ngati zolimbitsa thupi, ndi zina zambiri). Mtundu woyambira wakutuluka mwamphamvu umakhudza kuyendetsa kapamwamba, kotsogola kwambiri pamakina olimbitsa thupi. Lero tiyesetsa kuphunzira zonse ziwiri.
Tulukani ndi mphamvu pa manja awiri pa bala yopingasa
Kutuluka ndi mikono iwiri ndichizolowezi chosavuta, ndipo pafupifupi aliyense woyambira angachite izi mochita zolimbitsa thupi. Komabe, musanayambe kuphunzitsa kuchoka pa bar yopingasa, mukufunikabe kukhala ndi mphamvu inayake. Muyenera kukhala wokhoza kukwera pazitsulo zopingasa ndikukankhira pazitsulo zosagwirizana nthawi zosachepera 10-15, popeza minofu yayikulu yomwe ikugwira ntchito ndi mphamvu ndi ma lats, biceps, misampha ndi ma triceps.
Zimangotenga kanthawi kochepa komanso kupirira kuti muphunzire moyenera mozungulira. Musachite mantha ngati simunapambane nthawi yoyamba. Ndikukhulupirira kuti malangizo anga pansipa akuthandizani kudziwa izi modabwitsa komanso zothandiza nthawi yomweyo.
Chifukwa chake, luso lochita kutuluka mokakamiza pa bar yopingasa:
Gawo loyamba
Gawo loyamba la gululi ndikokoka. Osati kukoka kwapamwamba, koma kukoka kwa thupi lanu ku bar. Ndikofunika kupindika pang'ono, kupachikidwa pazitsulo zopingasa, kuti thupi lanu lipendekeke mmbuyo, ndikutambasulira miyendo patsogolo. Apa ndiye poyambira. Tsopano muyenera kupanga kayendedwe kabwino ndi matalikidwe ndi thupi lanu lonse kulowera kolowera. Pogwiritsa ntchito ma lats kumbuyo, ma biceps ndi mikono yakutsogolo, timakoka mwamphamvu manja athu kumimba, kuyesera kufikira bala ndi plexus ya dzuwa. Ndikulangiza kuti muyambe kugwira ntchitoyi padera kuti "muzimva" kayendetsedwe kake momwe zingathere ndikuganizira mozama njira yoyenera ya kayendedwe ka thupi.
Gawo lachiwiri
Tsopano muyenera kubweretsa thupi pamtanda. Tikangofika pamtanda pamimba, timayesetsa kukwera kwambiri. Kuti muchite izi, muyenera kumasula pang'ono ndikugwiritsanso manja anu pafupi madigiri 90 ndikubweretsa mapewa anu patsogolo. Tsopano mwakonzeka gawo lomaliza lomasulidwa mwamphamvu - benchi atolankhani.
Gawo lachitatu
Makina osindikizira a benchi mwina ndi gawo losavuta kwambiri pazochitika zonse. Ntchito yathu ndikungowongola zigongono ndi mphamvu yamphamvu ya ma triceps. Ngati mumatha kukankhira pazitsulo zosagwirizana, ndiye kuti sipadzakhala zovuta ndi atolankhani. Mukangowongola manja anu, tsekani malowa kwachiwiri kapena ziwiri ndikubwerera poyambira.
Malangizo kwa oyamba kumene
Njira yosavuta yopezera kumverera kwa mayendedwe ndikuchepetsa njira yophunzirira ndikukakamiza kutuluka. Kuti muchite izi, pezani kapamwamba komwe mungafikire mosavuta ndi manja anu, ndipo m'malo moyamba zolimbitsa thupi, ingodumphirani pang'ono ndikupita pathupi pa bar ndikudina.
Njira ina yothandiza ndikupanga zokopa zina ndi zolemera zina. Ngati mungapatsidwe njira zingapo zokoka ndi chikondamoyo, ma dumbbells kapena kettlebell pa lamba, kutuluka ndi mikono iwiri pa bar yopingasa sikungakuvuteni.
Simuyenera kuyesa kuphunzira kukakamiza kutuluka ndi manja awiri, ngati gawo la maphunziro, kuchita kuchoka mbali imodzi. Zachidziwikire, izi ndizosavuta, koma pambuyo pake muyenera kuphunzitsanso, chifukwa mayendedwe am'magazi amayenera kukhala ofanana.
Kanema mwatsatanetsatane amathandizira woyamba kuphunzira momwe angatulukire ndi manja awiri pa bar yopingasa:
Tulukani mwa mphamvu ndi manja awiri pamphete
Mutatha kudziwa njira yotulukira pa bar yopingasa, ndikukuuzani kuti yesani njira yovuta kwambiri - kukakamiza kutuluka pamphete.
Kodi kusiyana kwakukulu ndi kotani? Chowonadi ndichakuti, mosiyana ndi bala yopingasa, mphetezo sizinakhazikike pamalo okhazikika, ndipo mayendedwe osachepera theka amatengera momwe mungasungire bwino.
Gwirani
Chinthu choyamba kukumbukira ndikumangirira. M'malo olimbitsa thupi, amatchedwa "kugwira mwamphamvu", tanthauzo ndikuti ma knuckles sali pamwamba pazida, koma patsogolo pake. Pa nthawi imodzimodziyo, manja ndi mikono yathu imakhala yolimba, choncho musaiwale za kutentha kokwanira. Zimakhala zovuta kuti uzolowere kuzama koyamba poyamba, choncho yamba pang'ono - kupachika mphetezo mwamphamvu. Mukadziwa izi ndipo mutha kupachika motere kwa masekondi 10, yesani zingapo zokoka mozama. Kusintha kosangalatsa kochititsa chidwi, zolimbitsa thupi zochepa zimatha kukulitsa mphamvu yolimbitsa ndi kutulutsa mphamvu yamphamvu mwamphamvu komanso mwachangu.
Tulukani mwa mphamvu
Tsopano tiyeni tiyesere kutuluka ndi mphamvu ya mphetezo. Timapachikika, timabweretsa mphetezo zocheperako poyerekeza ndi kupitirira kwa mapewa ndikuyika mikono yathu mofanana, miyendo ili yopindika pang'ono. Apa ndiye poyambira pomwe ndizosavuta kumvetsetsa ma biomechanics oyenda. Timayamba kuchita zokoka, ntchito yathu ndikukoka thupi kumakona mpaka pamlingo wa plexus ya dzuwa. Timasunga mapewa athu pamwamba pa manja, ndikupita patsogolo pang'ono, potero, mudzapeza malo okhazikika, ndipo manja anu "sadzasunthika" mbali. Timapitilizabe kusuntha mpaka mapewa ali masentimita 25-30 pamwamba pamlingo wa mphetezo.
Kuchokera pamalowo, timayamba kuyenda mwamphamvu chifukwa chakulimbikira kwa ma triceps ndikufutukula kwa mawondo. Ndipo ngati potuluka pa bar yopingasa sikunali kovuta konse, ndiye potuluka pamphete muyenera kutuluka thukuta. Ntchitoyi ndi yovuta chifukwa chakuti kuwonjezera pa zokakamiza zosavuta, tifunika kusamala pa mphetezo osazisiya kuti zizisiyana kwambiri. Pofuna kupewa izi, yesetsani kukankhira mphetezo pansi momwe mungathere, kudzikweza chifukwa cha inertia yomwe miyendo imakulitsidwa. Tsopano tsekani pamaoko owongoka ndikudzichepetsera pamalo oyambira.
Mfundo yofunikira kwambiri siyophatikizira manja molawirira. Kukulitsa kwa triceps kumachitika pokhapokha matalikidwe okhazikitsidwa ndi kugwedezeka kwa thupi lonse atadutsa kale.
Ngati mutha kutuluka mosavuta ndi mphamvu pa bar yopingasa, ndipo mukukumana ndi zovuta kutuluka mphetezo, kumapeto kwa kulimbitsa thupi yesetsani kungolinganiza mphetezo. Kwezani mphetezo mothandizidwa ndi khoma khoma kapena kukwera kwina kulikonse ndikuyesera kukhazikitsa bata, musapangitse mayendedwe osafunikira, osagwedezeka, osagwedezeka, ndikungogwira bwino. Izi ndizovuta kuposa momwe zimawonekera koyamba. Mukaphunzira kukhala wolunjika bwino, yesetsani kukankhira pamphete. Ma biomechanics ndi ofanana ndi ma dips, koma muyenera kuwonjezeranso bwino ndikukankhira mphetezo kuti zisiyane. Mukadziwa bwino kukankhira pamphetezo, pitilizani kugwira ntchito yotuluka ndi kukakamiza ndi manja awiri, tsopano zikhala zosavuta 😉
Kanema wophunzitsayo akuwonetsa zolimbitsa thupi zokuthandizani kudziwa njira yolondola pamakokedwe:
