Barbell Press (Kankhani Press)

Zochita za Crossfit

11K 0 13.11.2016 (kukonzanso komaliza: 05.05.2019)

Makina osindikizira a barbell ndi imodzi mwazinthu zodziwika bwino kwambiri zolimbitsa thupi. Ndipo izi sizangochitika mwangozi, chifukwa ndi imodzi mwazolimbitsa thupi zolimbitsa thupi zomwe zimagwira magulu akulu a minofu. Zimakhazikitsanso mgwirizano komanso kusinthasintha. Schwung Bench Press ikwanira bwino mumapulogalamu anu ophunzitsira.

Lero tikambirana mfundo izi:

• Ndi magulu ati a minofu omwe makina osindikizira amagwirako?
• Njira yakuphera ndi malangizo azithunzi ndi makanema.
• Zolakwitsa wamba zamasewera othamanga.
• Malangizo a kuchuluka kwa kulemera ndi kuchuluka kwa njira.

Ndi minofu iti yomwe imagwira ntchito?

Pogwiritsa ntchito bwino makina osindikizira ndi barbell, gulu lonse la minofu limagwira ntchito - kuyambira miyendo mpaka mapewa. Tiyeni tiwone kuti ndi minofu iti yomwe imagwira ntchito kwambiri pankhaniyi, ndipo ndimtundu uti womwe ntchitoyi ndioyenera?

Magulu apamwamba am'mimba

Tiyeni tiwone kaye minofu yakumtunda yomwe imagwira ntchito ndi benchi shvung. Monga mukuwonera pachithunzichi, izi ndi izi:

• Deltas (kutsogolo ndi pakati);
• Minofu ya pectoral;
• Zovuta
• Kumbuyo kumbuyo.

Delta yakutsogolo ndi ma triceps amagwira ntchito kwambiri - katundu waukulu pakulimbitsa thupi imagwera pa iwo.

Magulu otsika a minofu

Mwa magulu am'munsi am'magazi omwe akuchita nawo ntchitoyi, zotsatirazi zitha kusiyanitsidwa:

• Kutsogolo ndi kumbuyo kwa ntchafu;
• Matako;
• Caviar;
• Zochepa kumbuyo.

Mukamachepetsa bala, komanso mukamapita nawo ku deltas, pafupifupi minofu yonse yamiyendo imagwira ntchito.

Ngati tingafotokozere mwachidule funso, ndi minofu iti yomwe imagwira ntchito nthawi ya atolankhani, ndiye kuti ma deltas, ma triceps, kutsogolo ndi kumbuyo kwa ntchafu, ana amphongo ndi matako amalandila chinsinsi.

Njira zolimbitsa thupi

Timatembenukira ku gawo lofunika kwambiri la nkhaniyi - njira yochitira masewera olimbitsa thupi. Tidzafufuza magawo onse a kuphedwa, komanso zolakwika za othamanga oyamba.

Udindo woyambirira

Malo oyambira kusindikiza kwa barbell ndi awa (onani malo 1):

• Miyendo ndi yokulirapo pang'ono kuposa mapewa;
• Kumbuyo kuli kowongoka - timayang'ana patsogolo pathu;
• Bala limakhala pa ma deltas akutsogolo;
• Mgwiridwewo ndi wokulirapo pang'ono kuposa mapewa (mosamala tengani barbell m'njira yoti mtunda wochokera pakati pake kumanja ndikumanzere ndikofanana, apo ayi mutha kugwa nawo);
• Zotsogola zimasandulika m'njira yoti manja "aziwoneka molunjika kuchokera kwa wothamanga" (mwamphamvu pakadali pano);
• Chipindacho chimakhala pachikhatho, ngati kuti chagwirizira.

Chonde dziwani kuti mulibe cholembera ndi manja anu - chimangogona pa deltas anu, mumangochikonza ndi manja anu (kuti chisazungulire). Pasapezeke katundu m'manja konse. Komabe, maburashi amayenera kufinya batani, popeza atolankhani otsatirawo azigwira mwamphamvu.

Udindo wa mathamangitsidwe (aka phwando) la boom

Kuchokera pomwe mumayambira, mumapanga squat yayifupi. Maulendo othamangitsanso ndikunyamula ndi awa: (onani malo 2):

• Kumbuyo ndi mikono kumakhala chimodzimodzi;
• Miyendo ndi yopindika pang'ono.

Uwu ndi udindo womwe uyenera kupanga kugwedezeka kwamphamvu ndikukweza miyendo yanu, ndikupatseni chilimbikitso kuti muchepetse bala. Ndipo, ngati kuti akulepheretsa chidwi kuchokera kumiyendo, mikono imaphatikizidwa pantchitoyo, kukankhira bala pamwamba pamutu. Manja ayamba kutembenukira pakati pa gawo la mwendo. Kukankha mikono mozungulira mmwamba.

Pamwamba udindo

Mutatha kukankhira bala pamwamba, muyenera kukhala motere:

• Miyendo ndi kumbuyo monga poyambira (imani chilili, kumbuyo molunjika, miyendo wokulirapo pang'ono kuposa mapewa, yang'anani molunjika)
• Manja akugwirizira pamwamba pamiyeso ndikukulira kwathunthu.
• Bhala liyenera kukhala lofanana pamutu panu (korona). Poterepa, miyendo, thupi ndi mikono zikayesedwa kuchokera mbalizo ziyenera kupanga mzere umodzi wowongoka. (onani chithunzi pansipa).

Kuchokera apa, tifunika kubwerera pamalo oyambira. Timachita izi motere -> kusunthira mutu wathu kumbuyo pang'ono -> kuwongola chifuwa ndikukhotetsa pang'ono kumbuyo (konzekerani chifuwa ndi mapewa kuti mulandire barbell) -> pakadali pano bala likukhudza ma deltas, timadina pang'ono - potero timadzipeza tili pamalo nambala 2. Chifukwa chake, atolankhani atolankhani kachiwiri okonzeka kuwombera ulendo wotsatira.

Zolakwitsa zina

Monga momwe zimakhalira ndi zochitika zilizonse za CrossFit mu makina osindikizira, othamanga amalakwitsa. Tiyeni tiwatenge kuti musaphunzire kuchokera kwa ife eni.

1. Wopanda kwambiri. Poterepa, ma shvungs athu amasandulika - komanso masewera olimbitsa thupi, koma osati zomwe timafunikira tsopano.
   
2. Poyambira, kwa othamanga ambiri achichepere, bala imagwiridwa ndi manja, m'malo mogona pa ma deltas (nthawi zina vuto limakhala pakusinthasintha kwa thupi - ena sangathe kupotoza mikono yawo momwe zingafunikire; mulimonsemo, muyenera kupanga njira yolondola).
   
3. Wothamanga amasaka msana wake panthawi yama squat. Monga lamulo, izi zimachitika mukamagwira ntchito zolemera kale. Chizindikiro chofunikira: ngati simungathe kuchita masewera olimbitsa thupi ndi kulemera kwakukulu potsatira njirayi, pitani pochepetsa ndikugwira ntchito mpaka itakwanira.
4. Ndikofunika kwambiri kuti mutenge bala kuchokera pamalo apamwamba bwino. Nthawi zambiri zimachitika kuti wothamanga "amayambitsanso" pachifuwa, kenako ndikuchita masewera olimbitsa thupi. Mukamakweza zolemera zolemera, izi zimatha kusokoneza mafupa anu - ndibwino kuti kusunthika kotsika kuchokera pamwamba kupita kumalo okwera ngati chidutswa chimodzi.

Pomaliza, kanema mwatsatanetsatane wophunzitsa ukadaulo wa barbell shvung:

Pulogalamu yopita patsogolo ya Schwung

Pansipa mupeza malingaliro pazochulukirapo komanso kuchuluka kwa makina osindikizira mu kulimbitsa thupi kamodzi. Ponseponse, timagwira zolimbitsa thupi 8 (pamlingo wochita masewera olimbitsa thupi 1, pomwe pali makina osindikizira sabata - pulogalamu yathunthu ya miyezi iwiri). Manambala enanso mu% ndi m'mabokosi kuchuluka kwa kubwereza.

1. 50 (10 reps), 55, 60, 65, 70 - maulendo onse 10.
2. 50 (kubwereza 10), 60.65.75,80.75 (onse 8).
3. 50 (kubwereza 10), 60,70,80, 85,82 (onse 6).
4. 50 (10 reps), 65 (6), 75, 82, 90, 85 (onse 5).
5. 50 (10 reps), 65 (6), 75, 85.91, 88 (onse 4).
6. 50 (10 reps), 64 (6), 75, 85, 95.91 (onse 3).
7. 50 (10 reps), 64 (6), 80 (5), 88 (3), 97 (2), 94 (2).
8. 50 (10 obwereza), 64 (6), 79 (5), 88 (3), 91 (1), 97 (1), 102 (1), 105 (1)

Tikukhulupirira kuti mwasangalala ndi zomwe taphunzira pochita masewera olimbitsa thupi - makina osindikizira. Gawani izi ndi anzanu. Palinso mafunso - olandiridwa mu ndemanga.

Onerani kanemayo: How to Bench Press: Bar Path, Leg Drive and Proper Grip (April 2025).