Kankhani bala

Kankhani kameneka kameneka ndi masewera olimbitsa thupi omwe adatchuka kwambiri pakati pa ochita masewera olimbitsa thupi komanso othamanga. Ndipo ngati kwa oyamba ndi oyera komanso osagwirizana ndi mtundu wina wothandizira kukulitsa zizindikiritso zamphamvu ndikukula kwa maluso oyera, ndiye kuti othamanga pamtanda amatsata zolinga zosiyana.

Mosiyana ndi kunyamula, crossfit pafupifupi sagwiritsa ntchito zolemera zazing'ono komanso zochepa kwambiri, chifukwa chake, kwa othamanga omwe amachita masewera olimbitsa thupi, Kankhani barbell kugwedezeka pachifuwa ndiye, choyambirira, chida chopangira mphamvu ya mwendo wophulikakomanso kukulitsa kuchuluka kwamaphunziro komanso kulimbikira kwamaphunziro.

Pali njira ziwiri zazikuluzikulu zopangira bar yolumikizira ndi barbell: kukoka (classic) ndikukankha. Nthawi zambiri shvung imagwiridwa pachifuwa, kangapo kumbuyo kwa mutu. Munkhani yamasiku ano, tikambirana za kukoka kuchokera pachifuwa. Chomwe ndikulimbikitseni ndikuleka kuchita chilichonse chosunthira kumbuyo kwa mutu chifukwa chakuwonongeka kwawo kwakukulu. Musaiwale kuti cholumikizira paphewa ndiye choyenda kwambiri mthupi, ndipo ngakhale wothamanga waluso safuna ntchito yambiri kuti awawononge.

Lero tiwona mbali zazikuluzikulu zokhudzana ndi push-pull schwung, yomwe ndi:

1. Njira yochitira masewera olimbitsa thupi.
2. Zolakwitsa zomwe zimachitika mukamayenda.
3. Zovuta zomwe zimakhala ndi bala.

Njira zolimbitsa thupi

Tiyeni tiwunikenso njira yochitira zolimbitsa thupi kuchokera pachifuwa sitepe ndi sitepe, kuyambira pomwe ayambira.

Malo oyambira

• Mapazi m'lifupi mwake;
• Mapazi amafanana wina ndi mnzake ndipo mwamphamvu amaponderezedwa pansi, pakati pa mphamvu yokoka yagona zidendene;
• Mgwirizanowo ndi wokulirapo pang'ono kuposa mapewa;
• Chiuno chagona pansi;
• Mawondo amapindika pafupifupi madigiri a 45;
• Kumbuyo kuli kowongoka - zonse zimakhala ngati zakufa koyambirira.

Ntchito yathu yoyamba ndikunyamula barbell pachifuwa. Kuti tichite izi, timayamba kugwira ntchito yolimbitsa thupi, mu theka lachiwiri la matalikidwe timaphatikizapo minofu ya deltoid pantchitoyo, kuponyera kapamwamba pang'ono, ndikunyinyirika pansi pake ndi kuyeserera kwa quadriceps. Kumbuyo kuyenera kukhala kolunjika bwino, kotero kuti musangochepetsa chiopsezo chovulala, komanso kumawonjezera kuchita bwino kwa masewera olimbitsa thupi.

Mukaponya cholembera pachifuwa chanu, mutha kuyimirira masekondi 1-2 kenako ndikukhazikika. Onetsetsani kuti bala ili pampando wakutsogolo kwa deltoid ndi pamwamba pachifuwa, osakanikiza pamiyala yamiyala, ndipo mitengo ya kanjedza ikufinya mwamphamvu bala. Tsopano mutha kuyamba gawo lachiwiri la gululi.

Gawo lachiwiri la zochitikazo

Gawo lachiwiri kwenikweni ndi squat yakutsogolo, yochitidwa mwachidule. Timayamba kutsetsereka bwino, kwinaku tikupuma mwamphamvu. Kuzama kwa matalikidwe okunyinyika ndi kakhosi kochokera pachifuwa ndi mphindi yokha, othamanga ena amafunikira masentimita 5-10, ena amatsikira pafupifupi mbali yolondola mu bondo. Zimatengera mulingo wophunzitsira wothamanga, othamanga omwe ali ndi ma quadriceps otukuka komanso zolemera zazikulu zogwirira ntchito mu squats amakhala ndi matalikidwe ofupikirapo mokwanira kuposa othamanga oyamba omwe alibe chidziwitso chakuthupi.

Vutoli limathetsedwa mophweka - musaiwale za minofu ya mwendo! Masewera aliwonse omwe mungachite, kumbukirani kuti miyendo yokhazikitsidwa bwino ndiye "maziko" anu ndipo muyenera kuthera nthawi yokwanira ndikuwasamalira.

Ntchito yotsatira ndikukankhira pamutu panu. Uku ndiye kusiyana kwakukulu pakati pa kukankha ndi kukankha: tikakankha, timagwira ntchito kwambiri ndi minofu ya deltoid ndi ma triceps, tikukankhira kapamwamba ndi miyendo yathu kuchokera pansi; tikamakankhira, pafupifupi ntchito yonse imachitidwa ndi ma quadriceps ndi minofu yakuthwa. Mwadzidzidzi "timaponya" barbell ndi mapazi athu kuchokera pansi, kuyesera kuti tisaphatikizepo minofu ya deltoid pantchitoyo, monga momwe timasindikizira kapena atolankhani ankhondo. Musaiwale kuti muyenera kubweza nsana wanu m'mbali yonse yoyenda. Konzani kwathunthu zigongono ndikukhazikika pamalo amenewa. Timatsitsa barbell pachifuwa ndikubwereza shvung.

Njira yothamangitsira kanema wosakwiya:

Zolakwitsa zina

Kenako, tiwunika zolakwika zomwe zimachitika poyesa kugwedeza ndi barbell pachifuwa:

1. Ochita masewera ambiri osadziwa zambiri amamasula ma extensors a msana ndi minofu yam'mimba nthawi yakumana. Izi ndizolakwika kwambiri, popeza ndi minofu imeneyi yomwe imayambitsa kukhazikika kwa thupi pochita kukankhira pansi.
2. Osathamangitsa zolemetsa zazikulu pantchitoyi ndikuwonjezera nthawi yopuma pakati pama seti. Timapuma kwa mphindi imodzi ndi theka, ngati mutalephera kumaliza kubwereza zoposa 5-6, ndiye munjira yotsatira, kulemera kwa zolemerazo kuyenera kuchepetsedwa ndi 20%.
3. Mulimonsemo simuyenera kunyalanyaza kutentha ndikuyamba kugwira ntchito zolemera zazikulu. Ngakhale kulemera kwanu kupitilira 100 makilogalamu 10 mpaka 15, yambani ndi bala yopanda kanthu ndikuchulutsa pang'onopang'ono. Musaiwale za kutentha kwapakati musanayambe kulimbitsa thupi!
4. Osataya chidwi chakuyenda kwakanthawi. Oyamba kumene ambiri sakhala ndi mphamvu yolamulira pazitsulo pamene akung'ung'udza, kutaya bwino ndikuzisiya m'mapewa awo. Maulendo akuyenera kukhala osalala komanso olimba mtima, koma osachedwa.

Ndi malo ati omwe bala la kukankhira limachitidwa?

Kutengera mtundu wa kulimbitsa thupi kwanu, mutha kusintha mawonekedwe omwe aperekedwa pamwambapa: mutha kuwachotsera zomwe simungathe kuchita, kapena kuwonjezera china chanu, mwachitsanzo, kukankhira pazitsulo zosagwirizana, kugwira ntchito ndi zingwe, kuthamanga kuthamanga kapena kulumpha chingwe ...

Ngati mukufunsabe mafunso okhudza kukoka-kakhosi kuchokera pachifuwa - lembani mu ndemanga. Kodi mumakonda nkhaniyo? Gawani izi ndi anzanu patsamba lanu!

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