Kutenga kansalu pachifuwa pokhala pansi ndikuchita masewera olimbitsa thupi komwe pafupifupi minofu yonse imakhudzidwa. Moyo wachiwiri pantchitoyi udapumira mwa njira yotchuka monga CrossFit. Pogwiritsa ntchito crossfit, imagwiritsidwa ntchito ndi kulemera kochepa kwa anthu ambiri obwereza komanso kulemera kwakukulu kwamakwerero 1-3.
Katundu wambiri amalandiridwa ndi ma glutes, ma hamstrings ndi quadriceps. Kutambasula, pamodzi ndi pamwambapa, kumatenga gawo lofunikira pakuchita masewera olimbitsa thupi.
Zochitazo zitha kusankhidwa ngati mphamvu yothamanga, luso. Njirayi imafunikira chidwi kwambiri. Poyambirira, samalani kuti mupange njira yoyenera yophedwera. Gawani ntchitoyi kukhala othandizira. Kulumpha kumachitika bwino ndikumathamanga, kumapeto kwa rep aliyense, yesani kulumpha pang'ono. Njira zodzikongoletsera ziyenera kugwiritsidwa ntchito ndi masewera olimbitsa thupi monga kukankha, kukoka ndi kulanda. Kuti mumalize bwino ntchitoyi, muyenera kukhala ndi bala pamtima panu. Pali chilinganizo chomwe othamanga ambiri amatsatira, kulemera komwe mungakhale pansi mozungulira katatu, ndizotheka kutenga pachifuwa ndikukankha.
The deadlift amathandiza imathandizira barbell ndi. Mukamayendetsa gululi powonjezerapo, simudzakhala ndi mavuto mukamachita zokhala pachifuwa. Mumtundu wamtundu uwu, monga kutenga barbell pachifuwa, zambiri zimatengera kulumikizana. Tengani nthawi yofunda. Limbikitsani magoli anu, mawondo ndi kutsikira kumbuyo. Kupambana kwa maphunziro molunjika kumadalira kukonzekera kwa dongosolo lamanjenje lamkati ndi dongosolo la minofu ndi mafupa a ntchito.
Njira zolimbitsa thupi
Tiyeni tipitirire pakuphunzira pang'onopang'ono za njira yokhazikitsira barbell pachifuwa mu sed. Ntchitoyi ndi yovuta komanso yovuta, chifukwa chake timaphunzira mosamala!
Udindo woyambirira
Malo oyambira ali motere:
- Mapazi kutambasuka phewa, pang'onopang'ono titsike, yang'anani patsogolo pathu, titambasule ndi manja athu ku bar.
- Chiwuno ndi chopindika, mikono yowongoka, mawondo amayang'ana mbali, phazi limayikidwa kutsogolo kwa mawondo, phewa limaphimba mawondo ndi bala. Timayamba kufooka pakatikati pa ntchafu.
- Timagwira manja athu mwaulere momwe tingathere pochita izi. Ngati ndi kotheka, timagwiritsa ntchito zomangira kuti tithetse katundu m'manja.
Tikamanyamula pachifuwa ndi imvi, timayimilira moyandikira kwambiri momwe tingathere, osati ife eni kuyipeza. Pakugwiritsa ntchito koyamba, timasankha zolemetsa pang'ono pa bar ndipo pang'onopang'ono timakulitsa katundu. Akatswiri ambiri amalimbikitsa maphunziro kusinthasintha, kutambasula. Ndi minofu yolimba ndi mitsempha, zolimbitsa thupi zimakhala zovuta kuzipirira.
Muziganizira mofulumira mathamangitsidwe ndi kukoka lakuthwa pansi pa barbell lapansi. Ndikofunikira kupulumutsa mphamvu zongodzuka pampando, osapatsa mphamvu zonse kuti zithandizire. Zomwe zimatchedwa "malo akhungu" omwe mungakumane nawo mukamasewera ziyenera kugwiritsidwa ntchito mobwerezabwereza, mwakhama ndi zolemera zochepa.
Kulakwitsa kwa ambiri ndiko kusiya barbell panthawi yomwe ikuuluka. Muyenera kuwongolera magawo onse panthawi yophedwa, osati barbell ikukuwongoletsani, koma mumayang'anira.
Magawo anayi akutenga pachifuwa
Tiyeni tiswe chida chakukweza mu magawo anayi, kuchokera mbali inayo.
Gawo 1, bala lili pachifuwa chako. Tikuonetsetsa kuti bala sikukulepheretsani, timachita masewera otengera squat. Mu squat, timasiya m'chiuno mmbuyo, mawondo amapita mbali. Potsika kwambiri, kupumula pang'ono ndikugwedezeka pang'ono ndikotheka, zigongono zimakhala mbali, ndipo mapewa amakwezedwa.
Gawo 2, broach. Timatsitsa mabatani pamanja owongoka, kuwongola ndipo kuchokera pomwepa timapanga chingwe (ndi manja athu osati ndi nsana wathu). Zigongono zikukwera, chomenyera pakadali pano chimakanikizika kulimbana ndi thupi. Pofika pachifuwa, timapindika ndi zigongono zathu, timakwaniritsa kuti pamapeto pake bala lili pamapewa. M'chiuno nthawi zonse amakoka mmbuyo. Tsopano ndizotheka kulumikiza gawo loyamba ndi lachiwiri.
3 gawo, kuphulika. Timasunthira pamalo oyambira kuphulika, timasunthira thupi patsogolo pang'ono, potero tikukwaniritsa chizolowezi, bala ili pamtunda wamaondo, timadziyang'ana tokha, phewa liyenera kuphimba mawondo, timafalitsa mawondo athu mbali, ndikubwezeretsanso m'chiuno. Kuchokera pamalowo, timawongolera ndikulumikiza gawo loyamba ndi lachiwiri.
Kwa gawo lachinayi, ndibwino kuyika cholemera pa bar. Kuyamba malo, miyendo paphewa m'lifupi kupatukana, kugwa pansi, kuwongola msana wanu, anatenga barbell ndikugwira mwamphamvu, mawondo anu adayang'ana mbali, omangika, modekha modzuka osagwedezeka mpaka nthawi yophulika. Mu gawo lachinayi, timayesetsa kuyimirira. Tsopano tikulumikiza magawo onse mgulu limodzi. Ngati palibe mphunzitsi kapena munthu pafupi yemwe angaloze zolakwika kuchokera panja, timayang'ana pagalasi ndikudziyang'ana tokha pamfundo zazikulu zomwe zatchulidwa pamwambapa.
Ali mndende
Kutenga barbell pachifuwa ndi masewera olimbitsa thupi, kuphunzitsa magulu akulu akulu, kukulitsa mphamvu, kulimba. Ngati zinthu zonse zakwaniritsidwa, zotsatira zake zidzakhaladi. Inde, pali zotsutsana, mwina mumavulala msana, ndipo mtundu uwu wa axial katundu suyenera inu. Kuchita masewerawa kudzakukakamizani kuti muziyang'ana momwe minofu imagwirira ntchito komanso kuthekera kwa matupi athu mbali ina.
Kutenga barbell pachifuwa pamalo okhala kumatsegula kuthekera kwatsopano kwa thupi la munthu. Ngati simunayeserepo zoterezi, gwirizanani ndi masauzande omwe adakhalapo. Sinthani maphunziro anu ndipo mutha kudzipeza nokha.
Kuchita bwino pamaphunziro anu! Musaope kuphunzira zinthu zatsopano! Koma kumbukirani kuti zonse zatsopano zaiwalika kale. Kodi mumakonda nkhaniyo? Gawani ndi anzanu pamalo ochezera a pa Intaneti. Mafunso otsalira - takulandirani ku ndemanga
