Kukweza kwa ma barbell (komwe nthawi zina kumatchedwanso kukweza kapena kukweza kwa barbell) ndichinthu chofunikira kwambiri chomwe othamanga onse a CrossFit ayenera kukumbukira. Zochitikazo zokha zimachokera pakukweza, koma lero zikuchitidwa bwino ndi othamanga ochokera kuzinthu zina.
Tikukulimbikitsani kuti onse okonda CrossFit aganizirenso momwe amaphunzitsira pang'ono ndikukhala ndi nthawi yochita mabala. Chowonadi ndi chakuti palibe zolimbitsa thupi zambiri zomwe nthawi yomweyo "zimagunda pambali zonse", monga: zimawonjezera mphamvu, zimalimbikitsa kupindula kwa minofu, zimapatsa mphamvu zolimbitsa thupi, zimakhala ndi mphamvu zophulika komanso kupirira mphamvu. Kumenyera kwa barbell pachifuwa ndichimodzi mwazinthu izi.
Lero tiwona mfundo zotsatirazi:
- Njira yochitira masewera olimbitsa thupi.
- Ndi magulu amtundu wanji omwe amagwira ntchito pokweza bala pachifuwa?
- Ubwino wochita masewera olimbitsa thupi.
- Zolakwitsa zomwe oyamba kumene amapanga.
- Maofesi a Crossfit omwe akuphatikizira izi.
Kodi imanyamula minofu iti?
Ndi minofu iti yomwe imagwira ntchito pokweza mutuwo pachifuwa? Gawo la mkango wa katunduyo limagawidwa pakati pa minofu ya gluteal, quadriceps, deltas ndi misampha. Ma hamstrings ndi ma extensors a msana samachita nawo pang'ono. Tiyenera kudziwa kuti kusindikiza kwam'mimba kumakhudzanso magwiridwe antchito, kuthandizira kukhazikika kwa thupi, chifukwa chake kuyenera kukhala kovuta pamaulendo onse.
Ubwino wochita kukweza pachifuwa ndikuthandizira kukulitsa minofu monga ma deltas, misampha, quads, ndi glutes.
Kuphatikiza apo, chifukwa cha kuphatikiza kwake, wothamanga waluso amatha kukweza zolemetsa zabwino mgululi, zomwe zimapindulitsa pakupanga testosterone yake. Chifukwa chakuti kukweza barbell pachifuwa ndichinthu choyambirira, kuwonjezeka kwa mphamvu kumadzetsa kuchuluka kwa zolemera zolimbitsa thupi monga zolanda, zikwapu zam'mbuyo, ma deadlifts, m'mawa wabwino, ma thrusters, ndi zina zambiri.
Njira zolimbitsa thupi
Chotsitsa cha barbell pachifuwa chimatha kugawidwa m'magawo atatu: barbell idang'ambidwa pansi, kuponyera pachifuwa ndi squat pansi pa projectile. Ndikofunikira kwambiri kuwona njira yakukweza bala pachifuwa poyimirira. Ngati izi sizinachitike, pali ngozi yayikulu yovulala. Tiyeni tiyambe mwadongosolo.
Malo oyambira
Tili ndi malo oyambira:
- Miyendo ndiyotambalala m'lifupi, bala ili pafupi kwambiri ndi mwendo wapansi, mapazi ali opanikizika pansi, pakati pakukoka kuli pazidendene.
- Msana ndi wowongoka bwino ndipo ndikofunikira kuti uzikhala motere poyenda konse. Ndi nsana wowongoka, timakhala pansi ndikugwira bala mwamphamvu ndikugwira kuchokera kumwamba.
- Mapewa agonja kumbuyo pang'ono, minofu ya trapezius ili pamavuto osasintha, timapanga Lordosis yaying'ono mu lumbar ndi thoracic msana. Mawondo amapindika pafupifupi madigiri 45. Kuchokera apa, timayamba kukweza barbell pachifuwa.
Ntchito yathu ndikung'amba nsalu pansi. Kodi pali kusiyana kotani pakati pa kudula barbell pansi ndikufa nthawi zonse? Kuimitsa kumatanthauza kuti titha kupanga matalikidwe ochulukirapo (kutenga barbell kupita pachifuwa, kulanda, kukankha, ndi zina zambiri), chifukwa chake cholinga chathu chachikulu ndikupanga mphamvu zokwanira kuti "zouluka".
Kusokoneza
Kapamwamba akangoti pamwamba pamiyendo yamaondo, timayamba kuponyera kapamwamba pachifuwa. Kuti muchite izi, muyenera kupanga kukoka ndi mapewa anu m'mwamba ndikubwerera mmbuyo pang'ono, monga momwe mumapangidwira ndi chibwano. Timaphatikizapo zolumikizira m'zigongono pantchitoyo, kuyesera kukweza bala pamwamba. Pakadali pano, olimbitsa thupi ambiri amayenda mu olumikizana ndi akakolo - amayimirira pamapazi awo kapena amalumpha pang'ono.
Njirayi ndiyofunikanso ku CrossFit, koma muyenera kumvetsetsa kuti othamanga ndi othamanga a CrossFit amatsogoleredwa ndi ntchito zosiyanasiyana, chifukwa chake machitidwe a masewera olimbitsa thupi atha kukhala osiyana. Kuphatikiza apo, zolemera zomwe zimagwiritsidwa ntchito ku CrossFit sizifanana ndi zomwe amagwiritsidwa ntchito ndi olimbitsa thupi. Malo anga - zidendene ziyenera kukhala pansi pansi.
Kugonjera
Bala litakwana pofika matalikidwe apamwamba, muyenera kupanga sub-squat. Kuti muchite izi, muyenera kutsitsa zigongono zanu pansi ndikupanga squat mwachidule matalikidwe. Zochepa bwanji zimadalira kulemera kwakwezedwa. Kulemera kwambiri, m'munsi muyenera kukhala pansi. Ngati masitepe onse atatuwa achitika moyenera, bala liyenera "kugwera" pachifuwa chanu chapamwamba ndi ma delts, ndikutuluka kwanu mozungulira pansi.
Kanemayo akuwonetsa zosankha zonyamula barbell pachifuwa:
Zolakwitsa zoyambira wamba
- Ma Joint ndi Mitsempha samakonzekera kugwira ntchito. Kukoka kwa barbell pachifuwa kumayika mtolo wolemera pa chikombole ndi malumikizidwe amanja mukamagwira barbell pachifuwa ndi pamimbayo pomwe bala limagwa. Pofuna kupewa mavuto, konzekera bwinobwino. Limbikitsani magoli anu pamakona onse: chitani zowonjezera, ma dumbbell zopindika za biceps, push-ups, kapena benchi atolankhani. Pofuna kupewa kuvulala kwa bondo, pangani magawo angapo okhala ndi ma squat akutsogolo opanda kulemera pang'ono. Gwiritsani ntchito nsalu zotchinga m'mabondo ndi m'zigongono kuti muchepetse ngozi.
- Lumbar kuzungulira Oyamba kumene amaganiza kuti ngati agwiritsa ntchito lamba wothamanga, akhoza kuyiwala zakubwerera m'mbuyo. Izi sizoona! Mukazungulira kumbuyo kwanu, lamba amangokonza gawo lakumunsi lomwe limaphimba, ndipo chilichonse chapamwamba chidzafunidwa.
- The projectile ndi yolemera kwambiri. Pewani zolemera zolemera mpaka mutakwanitsa njira yanu yokwezera barbell.
Maofesi a Crossfit
| Chikiliyo | Chitani zokweza zitatu pachifuwa ndi zokoka 7. Zozungulira 10 zokha. |
| JAX | Pangani ma burpee 10, mabelu 10 pachifuwa, mapapu 20, ndi mtunda wa mita 400. Zozungulira 5 zokha. |
| 999 | Chitani zoponyera 9, ma burpee 9, kukweza pachifuwa 9, ma squat 9 apambuyo, ma sit-9, kulumpha 9 pamwamba pa bar, 9 kettlebell jerks ndi dzanja lililonse mosinthana, 9 barbell imakokera pachibwano. Zozungulira 9. |
| Chachikulu | Chitani zophedwa 6, ma burpee asanu ndi limodzi, ma barbel asanu pachifuwa, ma 5, ma 4 opitilira 4 pamiyala. |
Pansipa pali maofesi angapo omwe akuphatikizapo kukweza barbell pachifuwa. Ndikupangira kuyesera aliyense wa iwo, zomvekera zosaneneka pambuyo pamaphunziro ndizotsimikizika.
