Mphuno ya Dumbbell

Ma Dumbbell Lunges ndizoyeserera zofunikira pakukulitsa minofu yamiyendo ndi matako, yotchuka ku CrossFit. Izi ndizolangiza mwachilengedwe kwa iwo omwe akufuna kuphunzira momwe angapangire mapanga ndi ma dumbbells molondola. Lero tiwona njira yopangira ma lunge ndi ma dumbbells ndikukuwuzani momwe mungagwiritsire ntchito masewerawa kuti mupange katundu wolemera matako.

Mbali zolimbitsa thupi

Ma langi okhala ndi ma dumbbells ndi chida champhamvu chomangira matako okongola komanso otanuka, ndipo muzochita izi, katunduyo amatha kusunthira ku quadriceps ndi hamstrings.

Ma lunge amatha kuchitidwa ndi ma dumbbells kapena barbell, koma palibe kusiyana kwakukulu pakati pa mitundu iyi, sankhani yomwe ili yabwino kwambiri kuti muzichita mu masewera olimbitsa thupi.

Ngati muli ndi mzere wabwino wa dumbbell, ndiye kuti ndibwino kuchita masewerawa ndi ma dumbbells, chifukwa zidzakhala zosavuta kuti mugawire katunduyo ndikuyesera kuwonjezera kulemera kwa ntchitoyo ndi kulimbitsa thupi kulikonse kwatsopano.

Kodi ndi chiyani?

Maungini okhala ndi ma dumbbells m'manja ndi masitepe osinthana kwathunthu ndi mwendo wakutsogolo. Tikamakulirakulira, matako ndi khosi zimalandira zochulukirapo, zocheperako - ndi momwe quadriceps imagwirira ntchito. Chifukwa chake, mutha kusiyanitsa katundu pakati pa magulu amtunduwu kutengera ndi minofu iti yomwe mukufuna kuchita panja lero.

Pindulani

Ubwino wamapapu okhala ndi ma dumbbells ndiosatsutsika - palibe kuchuluka kwa kubedwa kwa mwendo mu simulator kapena kukweza mwendo mutagona m'mimba mwanu sikungapereke zotsatira zabwino zotere. Chifukwa chake, mapapu ndi othandiza kwa amuna onse omwe akufuna kukhala ndi minofu yolimba, komanso azimayi omwe cholinga chawo ndikumanga matako okongola komanso osangalatsa aliyense mozungulira.

Ndi minofu iti yomwe imagwira ntchito?

Maungini okhala ndi zovundikira m'manja ndizochita zolimbitsa thupi m'chiuno ndi matako, komabe, kusiyanasiyana kwakusunthaku kumadzaza malo ena amtunduwu m'njira zosiyanasiyana.

© Makatserchyk - stock.adobe.com

Zina zofunika pakugawana katundu ndi izi:

1. mayendedwe osiyanasiyana;
2. Yendetsani kutalika.

Kuchita rep aliyense mokwera kwambiri, nthawi iliyonse kukhudza kumbuyo kwa ntchafu zanu kwa ana anu ndikudukiza pang'ono pamalo otsika kwambiri, kumawonjezera kukomoka kwanu. Mukamakulirakulira pazolumphira, kulimbikira kwanu kulimba ndi kulumikizana. Kuyenda pang'ono kumapanikiza ma quadriceps, makamaka mtolo wapakatikati.

Mu kusiyanasiyana konse kwa lunge, ma extensors a msana, minofu yam'mimba ndi (pang'ono pang'ono) minofu ya trapezius imakhala yolimbitsa minofu.

Njira yakupha

Momwe mungapangire mapanga ndi ma dumbbells molondola? Amakhulupirira kuti iyi ndi masewera olimbitsa thupi kwambiri malinga ndi momwe thupi limapangidwira, apa tikupita njira yabwino kwa ife, ndipo ndizosatheka kuvulala (inde, ndi njira yolondola ndikugwira ntchito zolemera zolimbitsa thupi). Palibe chifukwa chochitira masewera olimbitsa thupiwa ndi zolemetsa zazikulu zopitilira 2-3., simudzadabwitsa aliyense ndi izi, simungagwiritse bwino ntchito magulu ofunikira, koma mutha kuyambitsa mavuto osayerekezeka m'thupi, makamaka, kuzipangizo zamagetsi.

Kutengera mtundu wanji wa masewera olimbitsa thupi omwe mumachita pophunzitsa, njira zolimbitsa thupi zimatha kusiyanasiyana mbali imodzi. Musakhale mofulumira; ngati njira yam'mapapo siyabwino kwa inu, yambani kuchita zolimbitsa thupi popanda zolemera kenako ndikupitilirabe ndi mapampu okhala ndi zopepuka, pang'onopang'ono ndikuwonjezera zolemera. Chifukwa chake, othamanga onse oyamba kumene ayenera kukumbukira zoyambirira, popanda zomwe thupi limodzi lingachite, zomwe ndi izi:

• Sungani msana wanu molunjika nthawi yonse yochita masewera olimbitsa thupi;
• Poyambira, miyendo imakhala yopingasa paphewa;
• Timatulutsa mpweya kuti tichite khama;
• Timadalira chidendene, kuyimirira phazi lonse ndi sitepe iliyonse;
• Timayesetsa kukhalabe ndi mayendedwe osasunthika panjira yonseyo, osapanga mayendedwe mwadzidzidzi;
• Timaganizira za ntchito ya minofu; ngati mukuchita masewera olimbitsa thupi mukumva kusalongosoka pamalumikizidwe kapena mitsempha, ndiye kuti mukuchita cholakwika, ndipo muyenera kulumikizana ndi mlangizi waluso kuti akupatseni njirayi.

Kanema wonena za njira yolondola yoperekera mapapo ndi ma dumbbells m'manja mwanu, kuwunika zolakwitsa zoyambira:

Tsopano tiyeni tiwone bwino mitundu yamapapu yomwe imachitika kwambiri.

Patsogolo mapapu

Zochita zomwe timakonda kuchita nthawi zonse zimakhala zopuma patsogolo ndi ma dumbbells, momwe othamanga amapita patsogolo mosinthana ndi mwendo uliwonse. Kutengera kukula kwa mayendedwewo, katunduyo amagawidwa pakati pa quadriceps ndi glutes.

Tengani gawo limodzi la 60-80 cm kutalika, kudalira phazi lanu lonse ndikugwada bondo lanu moyenera. Poterepa, bondo siliyenera kupitirira mzere wazala zakumiyendo. Ndikofunika kuyenda mosakhazikika osatembenuza phazi kapena kutuluka poyerekeza ndi malo oyambira, apo ayi zingakhale zovuta kuti mukhale olimba komanso kuchita bwino kwa masewera olimbitsa thupi kudzachepa.

Ngati mukufuna kusunthira chidwi kuchokera ku glutes kupita ku quadriceps, tengani njira zazifupi ndikuyesera "kukankhira" kutsogolo kwa ntchafu momwe mungathere. Zotsatira zake sizikhala zazitali kubwera - mtsikana aliyense azitha kupita patsogolo patali m'miyezi ingapo.

Mapapu obwerera kumbuyo

Uwu ndiye mtundu wapamwamba kwambiri wa masewera olimbitsa thupi momwe wothamanga amasunthira kumbuyo kwake. Ntchitoyi ndi yovuta chifukwa sitikuwona komwe tikupita, ndipo nthawi yomweyo timayang'ana patsogolo pathu. Kuzindikira kwathunthu paminyezi yogwira ntchito kumafunika kuti muthane ndi mayendedwe.

Yambani kupanga mapapu obwereza ndimayendedwe achidule (pafupifupi 30-40 cm), kutsamira koyamba ndi chala chanu kenako phazi lanu lonse. Mwakutero, katundu amagwera kwambiri pamutu wopangidwa ndi dontho wa quadriceps. Ndikofunika kuthana ndi chidwi choyang'ana mbali yoyenda mukamachita kubwerera kwamiyendo, chifukwa izi zimapanga ma axial osafunikira pamtsempha wa khomo lachiberekero.

Mapapu ammbali (mapapu ammbali)

Ziphuphu zam'mbali za Dumbbell (kapena mapapu ammbali) zimachitidwa ataimirira pamalo amodzi. Poyambira mapapu kumbali, ikani mapazi anu mozungulira, pendani mwendo wanu wamanzere ndikotheka mbali yakumanzere, kwinaku mukutambasula mwendo wanu wakumanja, bwererani poyambira ndikuyenda phazi lanu lamanja kumanja. Mukayika phazi, mapazi amakhala ofanana ndi mawondo.

Ndi mapapo am'mbali, ntchafu yamkati imagwira ntchito kwambiri, ndikumverera bwino ndikuchita bwino kumakula bwino, chomwe ndi gawo lofunikira potengera momwe othamanga amaphunzitsira.

Mapapu aku Bulgaria

Mapapu aku Bulgaria okhala ndi ma dumbbells m'manja ndi mtundu wa masewera olimbitsa thupi momwe wothamanga amapumitsa mwendo wake wakumbuyo pabenchi kapena kukwera kwina. Chifukwa chake, kukulitsa kulimba, sitisintha miyendo yathu, koma tigwire ntchito yoyamba ndi imodzi, kenako ndi mwendo wina.

Khalani bwino, ikani chala cha phazi limodzi pa benchi, bweretsani mwendo wina kutsogolo kwa 50-60 masentimita. Chitani mayendedwe mokwanira, osatambasula bondo kupitirira mzere wazala, kuti mumve kupindika kwathunthu ndikukula kwa khosi, komanso magazi oyenda bwino matako. Njira yabwino kwa atsikana. Ma biomechanics amtunduwu wa masewera olimbitsa thupi ndi ofanana ndi ma biomechanics osindikiza nsanja ndi mwendo umodzi wokhala ndi malo okwera kwambiri, kuti mutha kusinthitsa zochitika ziwirizi ngati gawo la maphunziro anu.

Mapapu amtanda (ophulika)

Dumbbell cross lunge imakhala yotalikirana kwambiri ndipo imakhudza kukankha mwendo wakutsogolo. Ikani mwendo wanu wakumanzere pamtunda wamapewa anu akumanja, ndipo mwendo wanu wakumanja ulingane ndi phewa lanu lamanzere, mosinthana ndikusintha miyendo, ndipo musaiwale za bondo lanu - mulibe mulowetse mkati.

Mapapu oyenda pamtengowo amakhala ndi mutu wamankhwala wa quadriceps bwino, wopereka magazi abwino paminyewa yogwira ntchito chifukwa chakuchepetsa kwa mayendedwe.

Mutha kuwona momwe mapangidwe amtundu wa dumbbell amapangidwira:

Simuyenera kungokhalira kusankha njira imodzi yokha, iliyonse ndi yothandiza komanso yothandiza m'njira zake. Yesani kusiyanasiyana kwapamwambapa kwamapapo osayima mwanjira imodzi ndipo mudzatha kumvetsetsa bwino ma biomechanics amtundu uliwonse, ndikupatsanso katundu wachilendo koma wogwira mtima kwambiri paminyewa yonse ya m'chiuno ndi matako. Kuwotcha kwamtchire mu minofu ndi kupopera kwamisala chifukwa chantchito yodzipatula komanso kusowa mpumulo pakati pama seti kumatsimikizika.

Kuphatikiza apo, kuchita izi ndi dumbbells mwangwiro kumakhazikika mwamphamvu, chifukwa muyenera kulemera m'manja mwanu kwa nthawi yayitali. Magalamenti ndi ma tendon amalimbitsidwa bwino, ndipo zidzakhala zosavuta kuti muzitha kuwombera kapena kuchita masewera olimbitsa thupi osagwiritsa ntchito zingwe.

Kodi njira zina ndi ziti pa ntchitoyi?

Mapapu a dumbbell ndi masewera olimbitsa thupi anu ndi chiuno, ndipo sayenera kunyalanyazidwa pokhapokha ngati pali chifukwa chomveka. Ngati kutsitsa kwa axial kwa msana kuli kotsutsana ndi inu, yesani kupanga mapapu mu makina oseketsa kapena makina a Smith. Chifukwa chake sikuti mudzangoteteza msana, komanso mudzagwira ntchito yokhayokha pagulu la minofu.

Mungathe kukwera bokosi kapena phiri lina, ma biomechanics amtunduwu komanso mapapu am'mbuyomu ali ofanana, ndipo potengera kuyenda bwino, sizotsika kwenikweni kuposa mapapu. Samalani momwe thupi lanu lilili ndikuchita izi ndi msana wanu molunjika, osatsamira.

Mfuti

Ma squat okhala ndi miyendo imodzi (ma pistol squats) amathanso kusintha kuphulika kwam'miyendo, koma kuchita izi paziyeso zingapo kumakhala kovuta kwa othamanga ambiri chifukwa ma squat omwe ali ndi mwendo umodzi amafunikira kuwongolera komanso kukhala olimba.

Amayi achikazi

Amayi achikazi - zovuta kwambiri komanso zopweteka, koma nthawi yomweyo zolimbitsa thupi zopenga. Timagwira zina ndi manja athu, kutsogolera mafupa a chiuno ndi mawondo patsogolo, ndipo ifeyo timagwadira momwe tingathere. Timayenda mpaka ma biceps a ntchafu atagona pa minofu ya ng'ombe, ndipo mawondo ake ali kutali kwambiri kuposa masokosi. Chodziwika bwino pa ntchitoyi ndikuti pano sitidalira chidendene kapena phazi lonse, koma chala. Kuyenda kwakukulu, kutalikirana komanso kulimbitsa thupi kwa ma quadriceps. Ngati simukufuna kupititsa patsogolo mapapo kapena kuwoloka mapapu, yesani kuchita masewera achikazi kumapeto kwa kulimbitsa mwendo wanu pomwe mitsempha ndi minofu yonse yatopa kale. Zolimba, zopweteka, zovuta, koma zothandiza.

Kudumphira m'bokosi

Kudumpha kwamabokosi kapena kulumpha masika sikuthandiza kwenikweni pama glute ndi m'chiuno kuposa mapapu apamwamba, koma atha kukhala owonjezera pakuwonjezera mapapu kapena kuphulika kwamapapu. Yesani ma lunges angapo ndi kulumpha masika motsatizana osayimilira kulimbitsa thupi kwa Cardio.

Kwa oyamba kumene, ndibwino kuchita masewera olimbitsa thupi popanda zolemetsa zina. Izi zidzakuthandizani kuti muzitha kuyambitsa mapapu anu mwaluso, chifukwa simudzagwa pansi polemera dumbbell kapena barbell.

Mapulogalamu ophunzitsa

Ma langi okhala ndi ma dumbbells nthawi zambiri amaphatikizapo abambo ndi atsikana m'malo awo.

Mapulogalamu otchuka kwambiri:

Maseti a Crossfit okhala ndi mapapu a dumbbell

Malo ogwirira ntchito omwe atchulidwa pansipa ali ndi mapapu okhala ndi ma dumbbells ndipo samangothandiza pakukula kwakumapeto kwa wothamanga (mphamvu, chipiriro, kulumikizana, kupindula kwa minofu, ndi zina zambiri), komanso kudzawonjeza kwambiri ndalama zomwe mumagwiritsa ntchito pophunzitsa.

Musaiwale kudya bwino ndikuchira, chifukwa zimatengera ngati mutha kuwonetsa zotsatira zabwino masiku ano. Ngati simukumva bwino mtundu uliwonse, simukugona, kapena simukumva bwino, tikukulimbikitsani kuti mudikire ndi malo awa mpaka mutatsitsimutsidwa ndikulowetsapo china chopepuka.

Onerani kanemayo: Total Body STRENGTH Workout. Dumbbell Supersets (Mulole 2025).