Kudumpha kwa bokosi ndi chimodzi mwazochita zomwe, mutawona, mutha kunena: izi zachokeradi ku CrossFit! Pamodzi ndi ma burpees, kulumpha mabokosi ndi imodzi mwazochita zolimbitsa thupi munjira imeneyi.
Lero tikambirana za chilombo ichi:
- Chifukwa chiyani amafunikira - akutukuka chiyani?
- Momwe mungadumphire pabokosi molondola?
- Ndipo tiyeni tiwone zolakwika zoyambira kumene.
Kodi kudumpha pansi kumayamba chiyani?
Kudumpha kwa bokosi la Crossfit makamaka kumagwira ntchito yopanga mphamvu ya mwendo wophulika. Kuchita masewera olimbitsa thupi kumawonjezera kupirira kwa thupi lonse, kumathandizira kulumikizana komanso kusinthasintha pang'ono, komanso ndichowonjezera chabwino pakuchita zolimbitsa thupi zolimbitsa thupi (mwachitsanzo, zakufa zakale ndi barbell). Pamodzi "amawotcha" minofu yamiyendo bwino - inunso tuluka kukwawa kutuluka mnyumbamo ndatopa ndi kusangalala. Kuphatikiza apo, kulumpha pamabokosi kumaphunzitsa minofu kuti igwirizane mwachangu munthawi yochepa, kukulitsa kulumpha ndi kuthamanga.
Ndi minofu iti yomwe imagwira ntchito
Pakadumpha m'bokosi, pafupifupi minofu yonse ya thupi imatsegulidwa. Omwe akuchita nawo kwambiri ntchitoyi:
- Minofu ya ng'ombe.
- Biceps a m'chiuno.
- Matako.
- Ma Quads.
Minofu ya lamba wamapewa, kumbuyo, minofu yam'mimba imagwiranso nawo ntchitoyi, ndipo kutambasuka kwa tendon kumakula.
Zochita zophulika zimathandizanso kulimbitsa dongosolo lamanjenje. Mwa kuwaphatikiza mu pulogalamu yanu yophunzitsira, muwona kusintha kwakukonzekera kwathunthu kwamaphunziro. Mwachitsanzo, mutha kugwira ntchito nthawi yayitali ndi zina ndi zolemera zosiyanasiyana, zomwe zingakuthandizeni kuti mupange misa pambuyo pake.
Njira yakupha
Kudumphira m'mabokosi sikumasautsa kwenikweni poyerekeza ndi mitundu ina yolumpha, chifukwa kupsinjika pamafundo. Chifukwa chake, amatha kugwiritsidwa ntchito pophunzitsa nthawi zambiri. Koma! Pali chiopsezo chovulala pogwira chala chanu pabokosilo, chifukwa chake muyenera kuchita izi ndi chidwi komanso chidwi. Ngakhale zikuwoneka ngati zosavuta, kudumphadumpha kumafunikira chidwi chachikulu kuchokera kwa inu. Ntchitoyi imalimbikitsidwa kumayambiriro kwa masewera olimbitsa thupi. Kumbukirani kuti kuyenda kopanda tanthauzo ndi njira yopita kuvulala. Chifukwa chake, choyamba mvetsetsani njirayi.
Kudumpha kumachitika pogwiritsa ntchito chida chimodzi - chopondapo. Kukula kwake nthawi zambiri kumakhala masentimita 50, 60 ndi 75. Kutalika kwa bokosilo kuyenera kusankhidwa kutengera mulingo wamaphunziro anu. Ndikoyenera kuyambira kutalika.
Udindo woyambirira
Miyendo ndi yopingasa m'chiuno, kumbuyo kuli kowongoka, chifuwa chiri kutsogolo. Maso ake samangoyang'ana pamiyalayo, koma pang'ono pang'ono. Sungani minofu yanu yam'mimba kuti mupewe kuzungulira kumbuyo kwanu. Kuti njira yolumpha ikhale yosalala, komanso kupsinjika kwamafundo kukhala kocheperako, simuyenera kuyandikira kwambiri nsanja.
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Osasaka ngati mbedza - mwachilengedwe ndimafuna kuwerama pang'ono kuti ndikhale pamwamba pa bokosilo. Izi sizofunikira!
Bokosi likudumpha
- Timapindika bondo, ndikubwezeretsanso manja athu. Mawondo sayenera kulowerera ndale. Osazipinditsa mkati kapena kuziyala panja. Izi zisokoneza maluso ndipo zitha kuvulaza.
- Ndikusuntha kwamphamvu kwamiyendo, timakankhira pansi ndikulumpha. Nthawi yomweyo, timasambira ndi mikono yathu ndikukoka maondo athu pachifuwa.
- Kufikira kuyenera kukhala kofewa. Pachifukwa ichi, kulemera kwake kumagawidwa mofanana pamapazi. Kuzama kwa squat panthawiyi ikufika pabokosi ndikofanana ndi poyambira.
- Pamtengo, timachita kuwongolera kwathunthu kwamaondo ndi ziuno. Manja amakhalanso omasuka.
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Kubwerera kuchokera m'bokosi
Timalumpha kuchokera pamwala. Timatera mofatsa ndi miyendo yopindika pang'ono. Kuchokera pamalo amenewa, osapumira, tidumphanso. Mukadumpha kuchokera kubokosi kumbuyo, simuyenera kuyesetsanso zina - timangodumphira pansi ndikumatsuka ndi miyendo yowongoka kwambiri komanso miyendo yopindika pang'ono.
Chenjezo! Pali mtundu wina wodumpha mozungulira womwe umachitika popanda kuima. Ndiye kuti, kudumpha pa bokosilo, ndikukhala pansi kale, simungapume kopitilira mphindi imodzi ndipo muyenera kudumphira m'bokosi nthawi yomweyo. Poterepa, kulumpha kumachitika molingana ndi malamulo omwewo - kokha ndikusintha kuti kupumira pang'ono kungapangidwe pamwamba pa bokosilo.
Tiyenera kudziwa kuti kuchuluka kwa mphamvu zopangira kudalira kutalika kwa gawo loyamwa pakamatsikira. Gawoli likuyimira kusintha kuchokera kutambasula ndikukhala ndi minofu kumayambiriro kwa ntchito yawo. Kufupikira gawo ili, mudzapeza bwino. Mwanjira ina, ngati mulumpha mosachedwa, mumasunga mphamvu ndikukwaniritsa kuwongolera kwakukulu.
Ngati ndinu oyamba kumene ndipo simukutha kudumphira pa bollard osayima pansi, mutha kuyesa kuti musadumphe pamalopo, koma ingochokani. Komabe, pakadali pano, mphamvu yakukhazikika kwa zotayika yatayika, zomwe zimachepetsa mphamvu zolimbitsa thupi. Kulumpha kumawonjezera kupsinjika pamafundo, tendon, ligaments, komanso kumakupatsani mwayi wogwira ntchito yambiri munthawi yochepa.
Tikuwona njira yochitira zodumphira mu CrossFit mu kanemayo - zosavuta komanso zomveka:
Chitani zovuta
Ngati mwakwanitsa kale kulumphira mokwanira, ndiye kuti mutha kusokoneza zolimbitsa thupi powonjezera kutalika kwa bollard. Kuti muchite izi, mutha kungoyika zikondamoyo zochepa pa kabati. Kuti mulumphe pamwamba kwambiri, muyenera kuphunzira kukoka miyendo yanu pafupi ndi chifuwa. Mukamachita kulumpha kwamtunduwu, mudzafika pa zikondamoyo kwinaku mukunyinyirika.
Malangizo kwa Oyamba
Lumpha chingwe kwa pafupifupi milungu iwiri musanadumphe m'bokosi. Kenako yesetsani njira yolondola pa kabokosi kakang'ono.
- Onani kufunikira kokwanira kukulitsa chiuno chanu ndikufika molondola.
- Kutalika kwa bokosilo kukakulirakulira, katswiriyo sayenera kuvutika. Osadumpha pamiyala yamiyala ngati simunaphunzitsidwe bwino.
- Ngati mukumva kuwawa, kupsinjika kophatikizana m'mfundo, siyani kuchita zolimbitsa thupi.
Zolakwitsa zina
Tsopano tiyeni tiwone zolakwika zomwe zimachitika mukamadumpha bokosi kwa othamanga a CrossFit:
- Malo olakwika a msana. Nthawi zambiri zimachitika ngati kuyang'anako sikukuyang'ana patsogolo panu, koma mpaka pamiyala. Pa nthawi yomweyo kumbuyo anamaliza, imbaenda kuphwanya njira ndi zotheka kuvulala.
- Kugwiritsa ntchito manja mosadabwitsa mukadumpha. Manja akuyenera kupanga kulimba kolimba komanso kowoneka bwino. Izi zikuthandizani kuti muwonjezere mphamvu yanu yolumpha mpaka 40%.
- Kutsetsereka molakwika komanso malo abondo kumatha kubweretsa kuvulala kwa bondo ndi bondo. Muyenera kutera mofulumirirapo ndi miyendo yopindika pang'ono ndipo kuchokera pomwepo mulumphe kamodzi.
- Kupumira pambuyo pofika pansi kumangotaya mphamvu zanu kulikonse. Izi zikutsatira kuti mpumulo pakati pa kudumpha kuyenera kuchitidwa pamwamba.
Dongosolo Lakulumpha
Monga tanenera kale, zolimbitsa thupi ziyenera kuchitika koyambirira kwa kulimbitsa thupi kwanu mukatha kutentha kapena kuphatikizika ndi zolimbitsa thupi zolimbitsa thupi.
| Mlungu umodzi | Chingwe chodumphira chosavuta kwa mphindi 7-10 |
| 2 sabata | 2 magulu 5 obwereza |
| 3 sabata | Maseti atatu a kubwereza 4 |
| 4 sabata | Magulu anayi a kubwereza 4 |
| 5 sabata | Kwezani kutalika kwa bokosilo ndi magawo atatu a reps 5 |
| 6 sabata | Magulu anayi a kubwereza 4 |
| Sabata 7 | Magulu anayi a kubwereza katatu |
| 8 sabata | Kwezani kutalika kwa bokosilo ndi magawo atatu a reps 5 |
Kudumpha kwa bokosi kumakwanira bwino pulogalamu yanu yophunzitsira. Amagwira ntchito bwino ndi zochitika zina za CrossFit monga ma burpees. Komanso kumbukirani kulabadira kutambasula. Mwa kutambasula ndikutenthetsa minofu yanu, mumapewa kuvulala ndikupanga mphamvu zomwe mumafunikira kuti mulumphe.
Ngati mumakonda phunziroli - gawani ndi anzanu pamawebusayiti, komanso mufunse mafunso ndikugawana malingaliro anu mu ndemanga!
