Zochita zolimbitsa thupi kwa atolankhani: mitundu itatu ndi luso * Crossfit

Zochita zam'mimba ndi chimodzi mwazida zothandiza kwambiri kupopera m'mimba. Mosiyana ndi katundu wamphamvu, yemwe amathandizira kukula kwa minofu ndikuwonetsa kupumula, zolimbitsa thupi zimatha kulimbitsa mphamvu ya minofu yam'mimba ndikukhala opirira.

Chifukwa chake, "ngodya" yam'mimba siyabwino kwenikweni kwa oyamba kumene. Kuphatikiza apo, kuti tikwaniritse kuchuluka kwa matani, ndibwino kuti tithere nthawi yochulukirapo ndikuchita masewera olimbitsa thupi, ndikusiya otakasuka kuti "amalize" minofu yophunzitsidwa kumapeto. Pa mulingo wosiyana wophunzitsira wothamanga, pali kusiyanasiyana kwa zochitikazi. Chotsatira, tiona momwe aliyense wa iwo alili, tiwunikire njira yakupha, komanso tidziwe momwe zingakhudzire minofu posankha mtundu wina wa "ngodya". Mitundu yotchuka kwambiri ya zochitikazi ndi izi:

Pakona pansi;
Pakona pakhoma la Sweden;
Pakona pa bala yopingasa.

"Pakona" pansi

Pansi pamimba zolimbitsa thupi zimachitika pokweza ndikukweza thupi m'manja mosasunthika. Nthawi yolimbikitsidwa ndi masekondi 30 amaseti 3-4. Sizodabwitsa kuti tidasankha zolimbitsa thupi izi poyamba, popeza ndi ichi, tikupangira kuti onse oyamba kumene ayambe kupita patsogolo pakona.

Njira yakupha

Poyambira - atakhala matako, miyendo molunjika ndi zala zotambasulidwa. Kumbuyo nako kulunjika. Manjawa amafanana ndi thupi, ndipo manja amakhala pansi.
Tsopano ndikofunikira kung'amba matako pansi pogwiritsa ntchito manja ena onse pansi ndikukweza mapewa. Zofunika! Thupi likakwezedwa pansi, mafupa a chiuno amabwerera mmbuyo pang'ono.
Tsopano, mothandizidwa ndi minofu ya atolankhani apansi, miyendo yotambasulidwa imang'ambidwa pansi ndikukhala olemera kwanthawi yayitali kwambiri. Ndipo sizachabe kuti masewera olimbitsa thupi athu ali ndi dzina lakujambula - ngodya. Chifukwa chake, monga tikudziwira, ngodyayo imatha kukhala yosiyana. Pongoyambira, mutha kusunga mapazi anu pansi. Popita nthawi, mutha kupita patsogolo zolimbitsa thupi ndikukweza miyendo yanu ndikukwera. Manja atha kukhala m'malo atatu osiyana - owongoka, opindika pang'ono m'zigongono ndi kupumula kwathunthu.

Palibe malire ku ungwiro: mwachitsanzo, ochita masewera olimbitsa thupi amakhala pangodya kotero kuti miyendo ili pafupi kwambiri ndi nkhope

Makhalidwe okonzekera

Monga mukuwonera kuchokera paukadaulo wakupha, ntchitoyi idzafunika kuphatikizira manja - ngakhale ang'ono, koma ngati ali ofooka kwambiri kwa inu, ndiye kuti zolimbitsa thupi nthawi ina mudzaleka kupita patsogolo ndendende chifukwa cha manja omwe sangathe kugwira thupi ndendende kwa nthawi yayitali. Ngati mukukumana ndi vuto lotere, tikukulangizani kuti musinthe ngodya ndi zolimbikitsa kuti mulimbikitse minofu yam'manja. Kuphatikiza apo, kuti mupite patsogolo pa atolankhani, tikulimbikitsani kuti musinthanitse ngodya ndi zolimbitsa thupi atolankhani, mwachitsanzo, ma sit-up ndi ma V-sit-ups - zotsatira zake zimakhala zazikulu!

Ngati zolimbitsa thupi mwanjira iyi ndizovuta, mutha kuchepetsa njira yochitira. Mwachitsanzo, zimakhala zosavuta kupanga "ngodya" ndi miyendo yolowa pachifuwa:

Zolakwitsa zina

Monga zolimbitsa thupi zilizonse pakona yapansi, othamanga amapanga zolakwa zingapo zakupha. Tiyeni tiwathetse.

Kupindika pamondo kumatengedwa ngati cholakwika. Miyendo imakhala molunjika ndi zala zakutsogolo patsogolo nthawi yonse yolimbitsa thupi. Koma! Ngati ndinu wothamanga kumene ndipo mwanjira ina simungathe kupitilira kwa masekondi 10, ndiye kuti njirayi ndi yolandirika panthawi yoyamba yamaphunziro mukamalimbikitsidwa.
Mapewa ayenera kukwezedwa. Ndizosavomerezeka kukoka mapewa anu mwa inu nokha.

"Pakona" pakhoma la Sweden

Zochita zolimbitsa thupi "ngodya" zitha kuchitidwa pakhoma la Sweden pogwiritsa ntchito matabwa okuzungulira. Uwu ndiye mtundu wapamwamba kwambiri wa ngodya - apa ndikofunikira kukhala ndi manja okonzeka mokwanira, ndipo mawonekedwe akewo pakulimbitsa thupi amakhala akuthwa, zomwe mosakayikira zimawapangitsa kukhala zovuta.

Njira yakupha

Pansipa mupeza malamulo amomwe mungagwiritsire ntchito zotchingira khoma:

Malo oyambira - thupi lili ndi msana wake kukhoma. Manja opindika pamalumikizidwe olimba amakhala olimba pazitsulo zosagwirizana.
Kulemera kwa thupi kumasamutsidwa kwathunthu m'manja. Kulimbikitsidwa kuli pazitsulo. Miyendo ndi yolunjika, osakhudza khoma kapena pansi.
Ndi kuyesetsa kwa atolankhani am'mimba, thupi limapindika pamalumikizidwe amchiuno, ndipo miyendo yolunjika imabweretsedwa patsogolo.
Momwemonso, miyendo imakhalabe nthawi yayitali kwambiri, pambuyo pake amabwerera pang'onopang'ono pamalo awo oyambira osasuntha mwadzidzidzi.

Makhalidwe a kuphedwa

Monga tanenera kale, "ngodya" yogwiritsa ntchito mipiringidzo yamakoma imagwiridwa potengera kapangidwe kake: matabwa, chopingasa kapamwamba kapena kapamwamba chabe. Kuti muphunzitse pazitsulo zosagwirizana, muyenera kukhala ndi mikono yolimba yomwe ingalimbikitse thupi lanu kwakanthawi. Ma abs am'munsi ndi ntchafu zapamwamba zimachitikiranso ntchito yambiri. Kuphatikiza apo, ma biceps ndi ma triceps amaphatikizidwa. Pogwiritsa ntchito koyamba, ndikololedwa kukweza miyendo pamalo okhota.

Zolakwitsa zina

Kumbuyo. Kumbuyo kuyenera kukanikizidwa mwamphamvu kukhoma. Ndizosavomerezeka kupindika kumbuyo. Izi zitha kubweretsa kuvulala.
Kuyenda koyambira. Mukakweza miyendo, kuyesayesa kumachitika ndi minofu yam'mimba, osati chifukwa chokhotakhota kumapeto kwakumbuyo.

"Pakona" pa bar yopingasa

Zochita zamtunduwu "ngodya" zosindikizira zimachitidwa pamalo opachikika ndi manja owongoka pa bala yopingasa. Uwu ndiye wovuta kwambiri pamitundu yonse yachitatu yomwe ikufotokozedwako, chifukwa imakhudza kuchuluka kwa minofu ndipo imafunikira kukonzekera kochokera kwa wothamanga. Miyendo yowongoka imakwezedwa kuti ifanane ndi pansi ndikukonzekera nthawi yayitali kwambiri kwa wothamanga. Chifukwa chake, katundu wamkulu amagwera pamakina osindikizira a rectus ndi oblique, osalunjika kutsogolo kwa ntchafu.

Njira yakupha

Malo oyambira apachikika pamanja owongoka pa bar yopingasa. Kogwirako ndikumapewa m'lifupi.
Mimba imakokedwa mkati. Kumbuyo kuli kolunjika.
Miyendo yowongoka imakwera pama degree 90 kapena kutsika pang'ono.
Miyendo yomwe idakwezedwa imasunthidwa.

Makhalidwe a kuphedwa

Poyamba, oyamba kumene amatha kuchita zolimbitsa thupi mwakungokweza ndi kutsitsa miyendo yawo pang'onopang'ono, osachedwa ku L-udindo. Pofuna kuti achite ntchitoyi, akatswiri othamanga akagwira miyendo pamalo apamwamba, amafotokoza ziwerengero zawo mlengalenga ndi zala zawo. Izi zimakuthandizani kuti mugwire bwino ntchito minofu ya oblique.

Komanso, kuti muwonjezere katunduyo pamiyendo, tikulimbikitsidwa kumangirira zolemera, kapena kufunsa wochita naye masewera olimbitsa thupi kuti akakanikizire pang'ono miyendo pamwambapa. Ochita masewera olimbitsa thupi amatha kuchita masewera olimbitsa thupi m'modzi: kugwedeza atolankhani ndikukweza mikono mu L-position.

Zolakwitsa zina

Chenjezo! Zingwe kapena zingwe zitha kugwiritsidwa ntchito mosamala mmanja.

Monga bonasi, timalimbikitsa kuwonera masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene muvidiyoyi, zomwe zingakuthandizeni kukulitsa zovuta pakona nthawi zina!

Ubwino waukulu wazolimbitsa thupi m'mimba ndikumatha kupirira m'mimba ndikuphunzira kugwira ntchito ndi kulemera kwanu. Zochita zotere zimawerengedwa kuti ndizothandiza popopa minofu yolunjika, oblique ndi m'mimba.

Ndibwino kuti mupereke malo amodzi kumapeto kwa kulimbitsa thupi kuti muchepetse minofu. Ochita masewera olimbitsa thupi okha ndi omwe amatha kuchita masewera olimbitsa thupi ndi miyendo yowongoka. Kuphunzitsa koyenera kwa minofu yam'mimba ndikuwonjezera mphamvu yamanja kumathandizira oyamba kumene kuchita bwino zolimbitsa thupizi kwakanthawi.