Zochita za Crossfit
18K 1 07.12.2016 (yasinthidwa komaliza: 18.05.2019)
Kupalasa ndi ntchito yabwino komanso yotchuka pamayendedwe olowera. Makina opalasa amagwiritsidwa ntchito kutsanzira ntchito ya oyendetsa bwato, koma mochita masewera olimbitsa thupi. Pa nthawi imodzimodziyo, thupi limakhala ndi mtima wamitengo yayikulu - osati kupalasa kanthu kophatikizidwa mgulu lazomwe zimatchedwa masewera olimbitsa thupi. Lero tikukuuzani zamtundu womwe umakhudzidwa ndikapalasa, zaubwino komanso phindu la kupalasa, ndipo tikuuzanso mwatsatanetsatane momwe mungachitire masewera olimbitsa thupi pamakina opalasa.
Ndi minofu iti yomwe imagwira ntchito?
Kupalasa pamakina opalasa ndi chilengedwe chonse, ndiye kuti ndi koyenera kwa anthu omwe ali ndi maphunziro osiyanasiyana amasewera ndi maimidwe osiyanasiyana.
Makamaka, machitidwe oterewa amawonetsedwa kwa anthu omwe ali ndi zilema zamankhwala pamasewera, komanso omwe ali onenepa kwambiri. Malo okhala panthawi yophunzitsira amateteza chitetezo cha bondo ndi mchiuno pamene othamanga akulemera.
Njirayi ikagwiritsidwa ntchito molondola, makina oyendetsa amapopa magulu otsatirawa mthupi lonse:
- mikono: zotambasulira dzanja ndi ma flexors, triceps, biceps;
- mapewa: mitolo yakutsogolo ndi kumbuyo kwa deltas;
- kumbuyo: zipilala zamtundu, trapezius minofu, latissimus dorsi;
- Miyendo ndi glutes: hamstrings, gluteus maximus, quads;
- abs: minofu ya mkati ndi yakunja ya oblique.
Katundu wowonjezera amagwera paminyewa ya pectoral.
Chuma chachikulu chakupalasa ndi makina opalasa ndi ntchito yanthawi imodzi yamitundu yambiri mthupi. Kugwira ntchito molimbika kwa thupi kumawonjezera kugunda kwamtima, komwe kumapangitsa chidwi chambiri cha mtima mukamaphunzira.
Njira yochitira masewera olimbitsa thupi pamakina opalasa
Makina oyeserera owonekera bwino akuyenera kuwonetsetsa kuti thupi lonse lakumtunda ndi logwira ntchito likugwira ntchito. Mwachitsanzo, mukamathamanga kapena kukwera njinga yokhazikika, ntchito zambiri zimangokhudza thupi lakumunsi. Ndipo pophunzitsa makina oyendetsa, pafupifupi thupi lonse limagwira ntchito.
Malangizo 4 awa akuwonetsani momwe mungapangire kupalasa moyenera:
Gawo lobwezeretsa
Pa gawo ili lochita masewera olimbitsa thupi, thupi lonse la wothamanga limayesetsa kupita patsogolo, kutsikira kumapazi. Thupi lonse liyenera kumasuka ndipo minofu isafike pothina. Dzikoli limalola kuti pulogalamuyo ibweretse thupi mosavuta motere: mawondo amapindika, ndipo manja ali owongoka.
Kuti mupite kumalo olanda, thupi liyenera kukhala lokonzekera. Thupi limatsamira patsogolo pang'ono "ola limodzi". Ngolo yopendekera siyenera kukhala yopitilira 30 madigiri. Tsopano thupi ndi lolimba, ndipo mayendedwe amachokera mchiuno. Mapazi amapuma mwamphamvu motsutsana ndi simulator, ndikugawa katunduyo. Ntchafu zakumtunda zimalumikizana ndi thupi.
Jambulani
Kukhazikitsidwa kwenikweni kwa gawoli kumakhudzana mwachindunji ndi zokolola zonsezo. Chifukwa chake, ndikofunikira kuti muwunikenso momwe thupi lanu lilili:
- mikono yowongoka;
- mapewa amawongoka ndipo ali pamzere wofanana ndi chiuno;
- mutu umalunjika molunjika kutsogolo;
- Pafupifupi thupi lonse limasamutsidwa kumapazi (payenera kukhala kumverera koyandama pamwamba pa mpando).
Pamphindi yayikulu yakugwidwa, izi ziyenera kuzindikiridwa:
- gawo lakumunsi la thupi, ngati kuti lamangirizidwa ku chogwirira cha simulator;
- "kugwedezeka ndi opalasa" kutsutsana kwa chogwirira kwa opalasa kumamveka panthawi yomwe ikuchedwa;
- minofu ya kumbuyo ndi trapezius minofu imayambitsidwa.
Kupuma kumalumikizidwa ndi kayendedwe ka kupalasa. Ndibwino kuti mupume mpweya umodzi pachimake. Tulutsani pang'onopang'ono pazochitikazo. Mukamayendetsa bwato, mutha kupumira ndi kutulutsa mpweya panthawi yomwe mukuchira. Ndikofunikira kupeza kayendedwe kabwino ka othamanga.
Kukankhira bwato
Yambani:
- Poyambira, mapazi akadali pa simulator, ndipo manja awongoka. Chotsatira, ma quadriceps amalumikizidwa, mothandizidwa ndi omwe muyenera kukankha mwamphamvu papulatifomu.
- Mitunduyi tsopano ikugwira ntchito. Pa 1/3 ya sitiroko, pakadali pano chogwirira chili pafupi ndi mawondo, thupi limadutsa pafupifupi 11 koloko.
- Mukamaliza gawoli, ndikofunika kukumbukira kuti pakupalasa ndikofunika kuti musakoke, koma kukankhira. Mphamvu ya kukankhira imayambitsa mayendedwe onse olimbitsa thupi.
Kutsiriza:
- Tsopano zigongono ndizopindika, ndipo ma biceps, brachioradial and deltoid minofu yakumbuyo amalumikizidwa kuti agwire ntchito. Zigongono zimakokera kumthupi pamlingo wa nthiti zam'munsi. Nthawi yomweyo, ndikofunikira kuti tisapinditse mikono kuti tisapanikizike ndi mafupa.
- Mphamvu yokakamizayi imatheka chifukwa chogwira nawo mwakhama ntchitoyo. Amachotsedwa pang'onopang'ono osakweza.
- Minofu yonse mthupi imatsegulidwa mokweza - kuchokera kufooka mpaka kulimba. Izi zimatsimikizira mphamvu yayikulu. Choyamba, ma quadriceps ndi minofu ya gluteal amaphatikizidwa, kenako m'munsi kumbuyo, ndipo pamapeto pake ma biceps, trapezium, brachioradialis, posterior deltoid, lateral, rhomboid minofu.
Kutha kwa sitiroko
Gawo lomaliza limayamba pomwe mfundo za mawondo zakula. Tsopano muyenera kuyang'ananso momwe thupi lilili:
- samatha kuthawa;
- manja ali owongoka, ndipo chogwirira cha opalasa chimakhala mu plexus ya dzuwa;
- thunthu - lokhala ndi "11 koloko";
- minofu ya pachimake pamavuto;
- khosi ndi mapewa ndi omasuka;
- kuyang'ana molunjika;
- Zigongono zimatsitsidwa ndikugona pansi;
- Manjawo ndi owongoka komanso omasuka;
- chifuwa chimakwezedwa pang'ono.
Mfundo ziwiri zofunika kwambiri pakuwongolera bwino pamakina:
- Kuchuluka kwa kuyenda ndi kupumula kuyenera kukhala kofanana ndi 1: 2. Ndi bwino kupirira gawo lobwezeretsa osati kuthamangira kwina. Ochita masewera olimbitsa thupi nthawi zambiri amanyalanyaza lamuloli. Palibe chifukwa chothamangira!
- Kugwira kwa chogwirira ndikofewa komanso kusinthasintha. Simusowa kufinya dzanja lanu mwamphamvu kuti mugwire; ingogwirani ndi zala zanu.
Kanema wa njira yopalasa makina, mtundu wachidule wofotokozera momveka:
Kanema mwatsatanetsatane wazolimbitsa thupi pamakina oyendetsa kwa oyamba kumene:
Pindulani ndi kuvulaza
Ambiri ali ndi nkhawa ndi funsoli - kodi pali phindu kapena kuvulaza kochita masewera olimbitsa thupi pamakina opalasa? Kuchita masewera pamakina opalasa osagwedezeka kumapangitsa magulu onse akulu amthupi kugwira ntchito molimbika. Chifukwa chake, zimapatsa mphamvu yayikulu mthupi. Kuphatikiza pa izi, machitidwe olowera "kupalasa" adzalimbikitsa njira zotsatirazi mthupi la wothamanga:
- kulimbitsa mtima ndi mitsempha yamanjenje;
- chitukuko cha kupuma dongosolo ;;
- kukonza corset minofu;
- kuwonjezera kupirira kwa thupi;
- kupewa matenda a minofu ndi mafupa ndi msana;
- kuwonjezera mphamvu ya minofu yomwe ikukhudzidwa;
- mathamangitsidwe kagayidwe;
- kuwonjezeka kusinthasintha komanso kuyenda molumikizana.
Kwa iwo ofunitsitsa kuti thupi lichepetse, makina opalasa amakhala othandizira kwambiri. Kwa mphindi 40-60 za kuphunzira mwakhama, mutha kukhala pafupifupi 800-1000 kcal. Ichi ndi chiwerengero chokwanira poyerekeza ndi, mwachitsanzo, njinga yochita masewera olimbitsa thupi. Njira yopumira ndi ntchito yogwira mtima yamitsempha imathandizira poyambira njira yotentha mafuta.
Ochita masewera ena ovulala kapena opweteka ayenera kukaonana ndi dokotala asanayambe kuchita masewera olimbitsa thupi. Kupalasa pa simulator ndikotsutsana ndi:
- matenda oopsa;
- matenda kapena chimfine;
- matenda a mtima kapena mitsempha;
- matenda a msana.
Ngati muli ndi mafunso okhudza kugwiritsa ntchito makina opalasa, takulandirani ku ndemanga. Mumakonda? Repost!
