Magulu Amapewa A Barbell

Magulu okhala ndi bala pamapewa ndizofunikira zolimbitsa thupi zomwe zimawoloka mtanda ndikuwonjezera mphamvu, zomwe zimakhudza magulu ambiri am'mimba. Pamodzi ndi makina osindikizira komanso benchi, ndi mtundu wa chisonyezo cha masewera olimbitsa thupi komanso mphamvu, ndipo njira yolondola yochitira izi ndiyofunikira. Lero tikukuwuzani momwe mungapangire squat yolimbitsa bwino moyenera, momwe mungakulitsire zotsatira zanu ndi momwe mungasinthire izi.

Barbell squat ndichida chofunikira pakukulitsa minofu m'miyendo ndi matako, kulibe wothamanga m'modzi padziko lapansi yemwe samachita masewera, ndipo nthawi yomweyo amakhala ndi ma quads amphamvu. Pachifukwa ichi, ntchitoyi yatchuka kwambiri m'malo aliwonse ochitira masewera olimbitsa thupi padziko lapansi, ndipo kupita patsogolo mu squat ndicholinga chofunikira kwa akatswiri odziwa zambiri osati othamanga.

Lero tikukuuzani zamomwe mungapangire ma barbell squats molondola - njira zolimbitsa thupi, komanso minofu yomwe imagwira ntchito, zabwino zonse, zoyipa komanso zotsutsana ndi ma squats olemera. Ndi zina zambiri zothandiza.

Nchifukwa chiyani ntchitoyi ikufunika?

Miyendo ndiye maziko athu, ngakhale titachita masewera otani. Boxing, wrestling, crossfit, powerlifting, kulimbitsa thupi - mulimonse mwazimenezi simudzachita bwino kwambiri ngati miyendo yanu siyilandila katundu wokwanira ngati gawo la maphunziro anu.

Mbalame yotchedwa barbell squat mwina ndiyovuta kwambiri kuchita. Osati kokha mwakuthupi, komanso mwamakhalidwe. Onerani mpikisano uliwonse wopatsa mphamvu ndikuwona momwe omwe akunyamulirayo amadzikhazikitsira asanayambe kuyesayesa. Sizokayikitsa kuti mukufuna kuyimitsa njira ya munthuyu. Pokhapokha ngati ali olimba mtima amisala, mphamvu zolemera zoposa izi zimatha kugonjetsedwa.

Ndikutulutsa magetsi mwamphamvu, squatting ndi gulu lopikisana. Udindo wama squats ku CrossFit ndi uti?

1. Magulu okhala ndi bala pamapewa amaphatikizidwa m'malo ambiri othamanga amitundumitundu yophunzitsira.
2. Popanda squat wolondola, mutha kuiwala za mayendedwe monga kulanda, kuyeretsa, kugwedeza, zotchinga, ndi zina zambiri.
3. Squat ndi imodzi mwazochita zomwe zimakulitsa kukula kwanu komanso kuthamanga kwanu. Kuchita squats zolemera kwambiri kumafunikira mphamvu, kutengeka mtima komanso chidwi, kumawonjezera kugunda kwa mtima, komwe kumathandizira pakuchita lipolysis.

Ndi minofu iti yomwe imagwira ntchito?

Katundu wamkulu wamphamvu amagwera pa:

• Ma Quadriceps;
• Ziuno;
• Minofu ya Aductor ya ntchafu;
• Minofu yolemekezeka;
• Zowonjezera zamtsempha.

Minofu ya atolankhani, gastrocnemius, soleus ndi trapezius minofu imakhala yolimbitsa minofu nthawi yonseyi.

Ubwino ndi kuipa kwa squash

Mbalame yotchedwa barbell squat ndi masewera olimbitsa thupi, ovuta kwambiri omwe amakhudza pafupifupi magulu akulu akulu amthupi lanu. Sizokayikitsa kuti masewera olimbitsa thupi amodzi, kupatula kukufa, azitha kufananiza ndi squat omwe ali pachizindikiro ichi. Katundu wamtunduwu amangopeza zotsatira: mumakhala olimba, opirira komanso olimba mtima.

Ubwino wochita masewera olimbitsa thupi

Kwa amuna, masewera olimba ndi masewera olimbitsa thupi # 1. Kafukufuku wochuluka amatsimikizira kuti izi zimapangitsa kuti katemera wa anabolic wamkulu, testosterone, awonjezeke. Ndi hormone iyi yomwe imayambitsa mikhalidwe yonse yomwe imakhalapo mwa mwamuna weniweni: mphamvu yakuthupi ndi kupirira, kudzidalira, mphamvu yayikulu yakugonana, thanzi lamphamvu, komanso zomwe zimatchedwa "charisma yamwamuna." Pazifukwa izi, tikulimbikitsa kuti tizipanga ma barbell squats kwa amuna onse, mosasamala zaka, pokhapokha ngati pali zotsutsana ndi zamankhwala izi.

Yambani ndi zolemera zazing'ono ndipo pang'onopang'ono onjezani zimbale ku bar, ndiye popita nthawi mudzawona kuti sikuti mwangopita patsogolo kwambiri kuntchito yanu, koma mwakhala olimba mtima komanso olimba mtima.

Komabe, zonsezi sizitanthauza kuti squats ndimasewera achimuna okha. Kwa atsikana, squat yokhala ndi bala iyeneranso kukhala imodzi mwa maziko amachitidwe ophunzitsira. Ndi gululi lomwe limayika kwambiri m'chiuno ndi glutes ndikuwapatsa mawonekedwe othamanga.

Kuphatikiza apo, kuchita masewera olimbitsa thupi mwachangu kumaphatikizapo kuwononga mphamvu zazikulu. Maseti angapo olimba adzaotcha ma calories opitilira theka la ola poyenda pamtunda. Chifukwa chake, squats sayenera kuchitidwa kokha ngati cholinga chanu ndikupopera miyendo yanu ndi matako anu pang'ono, komanso munthawi yochotsa mafuta owonjezera, kotero kuyanika kuyenera kuchita bwino kwambiri.

Zovulaza zomwe zingachitike pakuchita masewera olimbitsa thupi

Zowopsa zonse zomwe zingagwere kuchokera ku barbell squats zimadza pazotsatira zomwe zimabwera chifukwa chophwanya maluso. Kupatuka kwakukulu kuchokera ku njira yolondola kapena kugwira ntchito zolemetsa zolemera kwambiri kumatha kubweretsa kuvulala kwamitsempha ndi mafupa, komanso kupezeka kwa zotupa ndi hernias mu lumbar msana. Zovulala pamapazi am'mapewa ndi khafu ya rotator nawonso siachilendo. Monga lamulo, zimachitika chifukwa chazoyipa (zotsika kwambiri) za boom.

Masamba a Barbell amalingaliridwanso kuti amakhala ndi vuto limodzi - kuwonjezeka kwa kukula m'chiuno. Izi sizowona kwathunthu, chifukwa kukula kwa m'chiuno mwanu kumatsimikiziridwa ndi chibadwa, chizolowezi chazomwe mumakonda kuchita ku hypertrophy, ndi kuchuluka kwa m'mimba. Komabe, katundu wa oblique ndi abs panthawi yama squat ndiwowopsa, ndipo ngati mumayamikira m'chiuno mwanu ndikumverera kuti chikuyamba kukula, ndiye kuti mu squats ndi ma deadlifts ndibwino kuti muchepetse kugwiritsa ntchito kulemera kolemera. Mikwingwirima imakulitsanso kupsinjika kwa m'mimba, komwe kumatha kubweretsa ku hernia ya umbilical, koma nthawi zambiri vutoli limatha kupewedwa pogwiritsa ntchito lamba wothamanga.

Zotsutsana

Pakati pa ma squat okhala ndi barbell, katundu wolimba wa axial amapangidwa pamsana, chifukwa chake izi zimatsutsana ndi othamanga onse omwe ali ndi vuto lililonse la mafupa. Zomwezo zimaphatikizanso bondo kapena mafupa a m'chiuno: ngati m'mbuyomu mwavulala, ndiye kuti kuchita squats ndi barbell kuyenera kuchepetsedwa. Pofuna kukonzanso ndikubwezeretsa minofu yovulala, ndibwino kugwiritsa ntchito zolimbitsa thupi, monga kupindika ndi kutambasula miyendo pamakina.

Njira yakupha

Pali malingaliro ambiri okhudzana ndi njira yolondola ya squat yokhala ndi bala pamapewa. Chiwerengero chawo ndi chakuti njirayi imatha kusiyanasiyana chifukwa cha mawonekedwe amunthu wina (mwachitsanzo, kutalika kwa miyendo, kuchuluka kwa matako, kusinthasintha kwa ziuno ndi mapewa, ndi zina). Chifukwa chake, malingaliro omwe atchulidwa pansipa ndi achilengedwe, njira yovomerezeka yomwe ingakuthandizireni kuti mukhale ndi mphunzitsi waluso. Tiyeni tiwone momwe tingapangire squat yoyenera ndi barbell.

Kutenga barbell kumbuyo kwanu

Gawo loyamba loyenda - chotsani bala pamalowo. Kumata kapamwamba mwamphamvu m'lifupi mokulirapo pang'ono kuposa mapewa, timadzibisalira pansi pa bala mozungulira pakati pa bar, ndikukankhira mu bar ndi ma trapezoid, ndikuchotsa bala ndi kuyenda kwa miyendo yathu. Ndikofunikira kwambiri kuti msana wanu ukhale wowongoka mukamachotsa bala pamiyala, chifukwa ndipamene msana wathu umakhala ndi axial.

Gawo lotsatira - pitani kutali ndi poyimitsa ndikukonzekera. Ndikofunika kutenga masitepe angapo ndikubwerera m'mbuyo, kuti mupeze malo okhazikika ndikuyamba kuchita zolimbitsa thupi. Tengani nthawi yanu poyenda ndi msana patsogolo, mayendedwe akuyenera kukhala osalala komanso olimba mtima. Kupanda kutero, mutha kuchepa ndikuwongolera mayendedwe, potero ndikuyika pachiwopsezo.

Wopanda

Tsopano muyenera kuchita bwino squat yokha. Palibe malingaliro osatsutsika pankhani ngati izi: kuya kwamatalikidwe, kutalika kwa mwendo, kupendekera kwa thupi komanso kutalika kwa phazi. Izi zimatengera zolinga zomwe mukutsata.

• Mwachitsanzo, ngati mukugwiritsa ntchito nyali yamagetsi, maimidwe okulirapo komanso mbali yayikulu ya thupi ikukuyenererani, chifukwa izi zidzakuthandizani kukweza kwambiri.
• Ngati mukufuna kugwira ntchito ya quadriceps mukudzipatula, muyenera kuchita masewera olimbirana ndi kufanana kwa mapazi komanso matalikidwe ofupikira, matako, timachita squat yakuya ndi barbell.

Chinthu chachikulu - musaiwale kusunga nsana wanu molunjika ndikuyesera kuti musakokere mawondo anu kupyola mzere wa masokosi pamalo otsika kwambiri a matalikidwe, popeza njira iyi yochitira squats ndiyopweteka kwambiri. Kumbukirani kupuma: mpweya umachitika nthawi zonse ndi khama.

Gwiritsani ntchito lamba wothamanga mukamakweza zolemera zolemera kuti muchepetse msana m'malo ndikuchepetsa chiopsezo cha nthenda ya umbilical. Langizo lina lothandiza kwa othamanga olimba ndiloti kugwiritsa ntchito nsapato zolimbitsa thupi m'malo mwa nsapato zanthawi zonse kumathandizira kuchepetsa kuyenda. Gawo lomaliza ndikuyika barbell pazoyimira. Kusungitsa malire anu ndi msana wanu molunjika, tengani masitepe pang'ono kupita kuma racks ndikuyika mosamala. Palibe chovuta.

Kanemayo amafotokoza mwatsatanetsatane njira yochitira masewera olimbitsa thupi, komanso zolakwitsa zofala kwambiri za oyamba kumene:

Kodi Mungakulitse Bwanji Gulu la Barbell?

Mlendo aliyense wachiwiri ku malo ochitira masewera olimbitsa thupi amadabwa momwe angakulitsire squat ndi barbell. Pali njira zambiri, koma tanthauzo nthawi zonse limangokhala mbali ziwiri: kuyendetsa njinga zamtundu wambiri (kugwiritsa ntchito magawo ndi kusinthana kwa magwiridwe antchito) / kuchita masewera olimbitsa thupi othandizira. Mwachizoloŵezi, powerlifter wokonzekera mpikisano nthawi zambiri amachita masewera awiri a squat pa sabata, imodzi mwa iyo imagwira ntchito yolemera yofanana ndi 50-60% ya maximum, 5 reps in three sets, and the other with a weight equal to 75-85% of pazipita, 5 akubwereza mu njira zisanu. Pafupi ndi mpikisanowu, kulemera kwa bala kumakulirakulira, ndipo kubwereza kumachepa.

Pochita masewera olimbitsa thupi, makonda oyimilira, squat yakutsogolo, ma barbell bend, squat squat, ndi squat pamwamba.

• Imani squats - mtundu wa squat momwe wothamanga amagwirira ntchito matalikidwe akuya kwambiri, ndikudzikonzekeretsa kwa masekondi ochepa pamalo otsika kwambiri. Kupita kumtunda kumakhala kophulika, potero kumakulitsa kwambiri kuthamanga kwakukwera ndi squats wamba.
• Masamba akutsogolo amasiyana ndi squat wakale wokhala ndi bar bar bar - apa pali pachifuwa. Chifukwa cha izi, mawonekedwe a kayendedwe amasintha pang'ono, ndipo ma quadriceps amalandila katundu wambiri.
• Barbell anawerama Chofunikira kwambiri kwa othamanga olimba, chifukwa amathandizira kuti thupi likhale lolimba nthawi yayitali.
• Masamba a benchi - mtundu wama squat m'matalikidwe ofupikira (timapita pamwambapa), pomwe ntchito yathu ndikupita kukafika pa benchi.
• Pamwamba pa Squat - ntchito yolumikizira, ndizovuta kwambiri kwa oyamba kumene. Zimathandizira kumva bwino ngodya ndi malo akhungu.

Zolakwitsa zina

Ngati kuchita squats sikukupeza zotsatira zomwe mukufuna, ndiye kuti mukuchita cholakwika. Pansipa pali mndandanda wachidule wazolakwika zomwe othamanga ambiri amapanga:

Kuyenda kosalondola

Ma squat akuya okha ndi omwe ali ndi vuto lalikulu. Ngati simutsikira ngakhale pansi, musayembekezere zotsatira. Potsika kwambiri, kumbuyo kwa ntchafu kuyenera kukhudza minofu ya ng'ombe. Sikuti othamanga onse amachita izi nthawi yomweyo chifukwa chofooka, choncho musaiwale kutambasula mukamaliza maphunziro, chidwi chapadera chiyenera kulipidwa ku quadriceps ndi adductors ntchafu.

Kuzungulira kumbuyo kwinaku mukukweza

Izi zitha kuwonetsedwa pamalo aliwonse ochitira masewera olimbitsa thupi pomwe othamanga amakhala ndi kulemera kwambiri. Ngati msana wanu ulibe mphamvu zokwanira kuti mukhale okhazikika panthawi yamagulu olimba, ndiye kuti kulemera kuyenera kuchepetsedwa pang'ono ndipo muyenera kuyamba maphunziro owonjezera a extensors a msana. Pachifukwa ichi, ma hyperextensions okhala ndi zolemera zowonjezera amakhala oyenera. Kugwiritsa ntchito lamba wothamanga kumathetsanso vutoli pang'ono.

Kusuntha kwa msana wa lumbosacral

Mwinamwake mwawonapo kangapo momwe othamanga ena "amajompha" ndi coccyx yawo pamalo otsika kwambiri a matalikidwe. Izi zimapangitsa kuti kukweza kukhale kosavuta, koma siziyenera kuchitika izi - iyi ndi njira yolunjika kuvulala.

Kuyenda kwamaondo

Nthawi yonse yochita masewerawa, mawondo ayenera kukhala mofanana ndi mapazi. Kusuntha mawondo mkati molowera njira yoyenera sikuvomerezeka. Kuvulala kwa meniscus kumatha kumaliza ntchito yanu yamasewera.

Malo olakwika

Mapazi ayenera kutambasulidwa pang'ono ndikulumikiza pang'ono kuposa phewa. Iyi ndi njira yokhayo yomwe mungakhalire mozama popanda kupanga katundu wolimba pabondo.

Njira yolakwika yopumira

Kumbukirani lamulo limodzi losavuta: mpweya umachitika nthawi zonse ndi khama. Chifukwa chake, muyenera kupumira kwinaku mukutsika, tulutsani mpweya - mukukweza. Ngati simutsatira njirayi, minofu yanu siyilandira mpweya wokwanira ndipo kuchita masewera olimbitsa thupi kumachepa kwambiri. Kuwonongeka kwa thanzi, kupweteka mutu, kunyoza komanso kukomoka chifukwa chakusakwanira kwa magazi m'magazi ndikuwonjezera kukakamizidwa kwamphamvu ndizotheka.

Njira ina yopangira barbell squat

Pazifukwa zamankhwala kapena zifukwa zina, ena ochita masewera olimbitsa thupi amakakamira kunyalanyaza zolimbitsa thupi monga squat. Momwe mungasinthire squats ndi barbell?

1. Smith Zikwama... Momwemonso, mapazi amatambasulidwa pang'ono patsogolo, zomwe zimachepetsa katundu wamafundo am'maondo.

   

   © Artem - stock.adobe.com

2. Masewera othyola... Ngati muli ndi mwayi wopeza makina abwino, mutha kuyamba kupanga squats mmenemo osadandaula za msana wanu - katundu wa axial ndi wochepera pano.

   

   © splitov27 - stock.adobe.com

3. Makina osindikizira mwendo... Biomechanically, ntchitoyi ndi yofanana ndi classic barbell squat, ntchitoyi imachitika pokhapokha kuvulaza-kutambasula kwa bondo, ma quadriceps ndi minofu ya adductor ya ntchafu imagwira ntchito payokha.
   
4. Maunitsi... M'mapapu, pali axial katundu pamsana, koma zolemera zolemera ndizochepa. Maganizo amatembenukira kwa adductors ntchafu ndi matako.

   

   © Makatserchyk - stock.adobe.com

Mwina izi ndi masewera olimbitsa thupi anayi omwe atha kupikisana ndi squat potengera kupsinjika komwe amapatsidwa thupi. Sikuti zimangokhala zolemetsa paminyewa yokha, komanso momwe zimakhudzira thupi la munthu, makamaka momwe limakhalira m'thupi - kukwaniritsidwa kwa zolemetsa zazikulu kumathandizanso pakupanga testosterone yodalirika komanso kukula kwa mahomoni, zomwe zimabweretsa kuwonjezeka kwa zizindikiritso zamphamvu ndi minofu, kuchuluka kwa libido ndi zochitika zogonana, komanso kuwongolera njira zoberekera.

Miyezo yopanda squat

Tsoka ilo, bajeti yaboma mdziko lathu siyokwanira kupititsa patsogolo ntchito zopanga magetsi, chifukwa chake tili ndi feduro limodzi lovomerezeka ndi State Committee for Sports of the Russian Federation - Russian Powerlifting Federation (RFP).

Muyeso umaperekedwa ndi kuchuluka kwa mayendedwe atatu (squats, benchi press, deadlift). Palibe njira yokhazikitsira ma squat. Ngati mukufuna kuyesa mphamvu yanu, ndikulimbikitsani kutenga nawo mbali pampikisano. Mpikisano umachitika nthawi zonse ku Russian Federation, kalendala ya mpikisano ndi malamulo amapezeka patsamba lovomerezeka la federation.

Palinso mabungwe opitilira khumi omwe siaboma omwe amagulitsa malonda. Ndalama zazikuluzikulu zimachokera kwa omwe amagulitsa ndalama pawokha, kutsatsa malonda azinthu zina (zakudya zamasewera, zovala ndi zida) ndi zolipirira olowa nawo mpikisano. Bungwe lotchuka kwambiri lomwe silaboma ndi WPC / AWPC (no-doping / doping-controlled). M'munsimu muli malangizo awo opanda mphamvu a mafupa a 2019.

Miyezo yochepa ya AWPC-Russia yokweza magetsi popanda zida za amuna:

Kwa akazi:

Crossfit squats yokhala ndi barbell

Pansipa pali maofesi angapo opangidwa ndi otsatira maphunziro ophunzitsira, omwe angakuthandizeni kusiyanitsa maphunziro anu, komanso kukulitsa kupirira kwamphamvu, kulimbikitsa kagayidwe kake ndikugwiritsa ntchito ma calories owonjezera omwe mumapeza patchuthi cha Chaka Chatsopano.

Onerani kanemayo: Barbells Are Overrated (November 2024).