Kufa kwa barbell kwachikale

Kufa kwa barbell koyambirira ndichimodzi mwazinthu zofunikira kwambiri pakuchita maphunziro a CrossFit. Malinga ndi kafukufuku, nthawi zambiri amagwiritsidwa ntchito m'maofesi poyerekeza ndi zinthu zina zolemetsa. Ndi zochitikazi zomwe oyamba kumene mu crossfit amadziwitsidwa ku barbell. Chifukwa chake, njira yochitira zakufa zakale ndiye maziko a chidziwitso ndi maluso anu ku CrossFit, omwe othamanga aliyense ayenera kuphunzira.

Chifukwa chake, lero tikambirana pazinthu zotsatirazi zakufa kwachikale:

• Zikusiyana bwanji ndi Romanian ndi sumo?
• Ndi minofu iti yomwe imagwira ntchito?
• Tiyeni tiwone bwino njira yakuphera.
• Tiyeni tione zolakwika za oyamba kumene.

Zikusiyana bwanji ndi kukoka kwa chi Romanian ndi sumo?

Tiyeni tiwone mwachidule kusiyana komwe kulipo pakati pakuphedwa kwapakale ndi Romanian ndi sumo. Mwa njira, werengani zamitundu yonse yakufa ndi bala pano.

Romanian Deadlift imagwiridwa chimodzimodzi, koma ndikubwerera m'mbuyo nthawi yonseyi. Chifukwa chake, katundu panthawi yochita masewera olimbitsa thupi amakhala makamaka paminyewa yam'mbuyo - makamaka kumbuyo kwenikweni.

Sumo amakoka amasiyana pamalingaliro achikale kwambiri ndikumangirira pachingwe. Izi zimapereka mayendedwe achidule komanso kuthekera kokulitsa zolemera zazikulu.

Kodi ndi minofu iti yomwe imagwira ntchito yachikale?

Kenako, tiwunika kuti ndi minofu iti yomwe imagwira ntchito pomaliza kufa. Monga tidanenera kale, izi ndizoyeserera zofunikira, osati ku CrossFit kokha, komanso pakupanga zolimbitsa thupi ndipo ndi imodzi mwazinthu zitatu za "golide" za othamanga pamodzi ndi benchi yosindikiza komanso squats yokhala ndi barbell.

Minofu yotsatirayi imagwira ntchito nthawi yochita masewera olimbitsa thupi:

• Kubwerera (dera lumbar limakumana ndi vuto lalikulu);
• Ziuno;
• Matako;
• Ma quadriceps akuphatikizidwa pantchito yomwe ili kumapeto komaliza kwa masewera olimbitsa thupi.

Njira zolimbitsa thupi

Ngakhale zakuti zakufa zakutchire ndizofunikira zolimbitsa thupi pakati pa othamanga olimbana nawo, ndichinthu chovuta kwambiri pazovuta zilizonse. Choyamba, mtsogoleri pakati pazomwe zimayambitsa kuvulala panthawi yakupha ndi banal osasunga njira yochitira izi. Tsopano tiwunikanso njirayi m'magawo atatu osunthira, ndikuwonetsani kanema wophunzitsira bwino, komanso tikambirane zolakwika za othamanga a novice.

Choyamba, tikukulimbikitsani kuti mudzidziwe bwino ndiukadaulo wakakanema - ndizothandiza. Tikuwona!

Udindo woyambirira

Anthu ambiri amangokhala okakamira poyambira pomwe akuchita zakufa zapamwamba. Koma pachabe! Kupatula apo, iyi ndi gawo lofunikira kwambiri pazochitikazo. Chifukwa chake, zomwe timasamala:

1. Miyendo mosiyana m'lifupi paphewa (kapena yocheperako), zala zakufanana zofananira.
2. Mgwiridwe uyenera kukhala wokulirapo pang'ono kuposa chiuno (wokulirapo mokwanira kuti manja anu asakakamire miyendo yanu panthawi yochita masewera olimbitsa thupi). Chonde dziwani kuti mtunda wochokera pakati pakhosi kupita kumanzere ndi kumanja uyenera kukhala wofanana. Kupanda kutero, panthawi yochita masewera olimbitsa thupi mudzatsogozedwa kuchokera mbali ndi mbali!
3. Miyendo pamalo otsekemera - simukuyenera kukwera kwambiri. (koma ngati mwayi mutha). Mawondo samadutsa pamtengo!
4. Kumbuyo kuli kowongoka, mapewa ali owongoka - ichi ndiye chinthu chofunikira kwambirizomwe muyenera kuyang'ana. Palibe ma fillet, zopotoza ndi zina zotero.
5. Timayang'ana patsogolo pathu (sitimayang'ana pansi kapena kutukula kwambiri - kupendeketsa mutu wanu pochita izi ndizopweteka).

Tcherani khutu kulumikizana: kuwonjezera pamtundu wamtunduwo - wowongoka, mutha kugwiritsanso ntchito raznogap. Palibe lingaliro lotsimikizika pankhani yothandiza ndi chitetezo cha njirayi. Ochita masewera ena amakhulupirira kuti ndiwotetezeka ndipo amathandiza kuthana ndi zolemera zazikulu. Ena amakhulupirira kuti iyi ndi njira yopweteketsa mtima ndipo imaphatikizaponso mwayi wovulaza dzanja kapena kukhudza momwe othamanga amakhalira moipa.

Kutalika kwa mayendedwe

Chifukwa chake, takhala ndi udindo wofunikira: zikondamoyo zikulendewera, zomangika zilipo ndipo tili okonzeka kuyamba. Momwe mungagwiritsire ntchito moyenera ndi zakufa zakale? Tiyeni tiwunikire gawo ndi sitepe:

Chikhumbo choyamba komanso chachikulu choyenda ziyenera kuchokera kumiyendo. Imvani izi. M'malo mwake, muyenera kuyimirira molunjika kwinaku mukuwongola msana ndi mapewa owongoka. Manja amagwiritsidwa ntchito ngati chomenyera china osakumananso. Musayese kukoka barbell ndi manja anu - mosakayikira mudzagwada kumbuyo kwanu ndikupinda mapewa anu.

Komanso, pamene bala ili pafupi pafupi ndi mawondo, kutambasula kwa msana kumagwirizananso ndi kuyenda koyamba. Ndiye kuti, mumapitilizabe kutambasula miyendo yanu pamalo oyimirira ndipo, mofananamo, yambani kugubuduza nsana wanu kumbuyo kumbuyo - potero ndikuwongola. Monga kale, manja amangogwira ngati cholembera ndipo simungawathandize kuchita masewerawa!

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Chonde dziwani: bala limadutsa patali pang'ono kuchokera mwendo poyenda konse, pafupifupi kulikhudza. Ndizosatheka konse kumutengera kutali ndi thupi!

Malo omaliza

Tikakweza bala pamiyendo ndi kumbuyo kwathu, tiyenera kukhala pamalo owongoka chobwerera m'mbuyo. Komanso, ngati tipitiliza kuchita masewera olimbitsa thupi ndikutsitsa bala pansi, ndikuyenda chimodzimodzi motsatana, koma mwachangu pang'ono. Simuyenera kuyang'ana pagulu lobwerera, chifukwa ndizopweteka. Timatsitsa chidacho mpaka chikakhudza pansi (ngati izi sizingachitike pamalo anu ochitira masewera olimbitsa thupi, ndiye kuti ziyikeni pansi pazomwe mungalumikizane ndi zikondamoyo) ndikuyambitsanso kayendedwe kake modzidzimutsa.

Chenjezo: sitikulangiza kuti muchepetse kulemera panthawi yonseyo osatsitsa!

Muyenera kuyimirira:

• Owongoka molunjika (osabwerera m'mbuyo kapena kutsogolo);
• Manja ofanana ndi thupi mokwanira;
• Masamba amapewa ayenera kusudzulidwa;
• Chiuno sichikhazikika.

Pochita maofesi, sikofunikira kusokoneza mayendedwe akufa. Ndiye kuti, ngati mutachita maulendo 10, ndiye kuti ndibwino kuti muthe kuchita zonse 10, kapena, ngati sizingavute ndikuphwanya, ndiye kuti muzigawika kwambiri. Simufunikanso kuchita deadlift nthawi imodzi ndikuponya - zotsatira za kulimbitsa thupi kotereku zachepetsedwa.

Zolakwitsa zakupha

Chifukwa chake, zolakwitsa zazikulu pakuchita zakufa zakale:

1. Mliri wa oyamba kumene ndikubwerera kumbuyo. Zotsatira zake, kuyesa kukweza kulemera kwake ndi manja, mapewa ndi msana pang'ono, osakhudza miyendo.
   
2. Kuyika Mwendo - Anthu ambiri amatambasula kwambiri mapazi awo. Chitsogozo kwa inu chikuyenera kukhala chakuti 1 yokha yokha yomwe ingakwaniritse momasuka pakati pa mapazi anu osatinso.
3. Kuponya mutu kumbuyo nthawi yochita masewera olimbitsa thupi.
   
4. Kulera pogwira m'chiuno. Ndiye kuti, woyamba, wothamanga amatenga mafupa a chiuno mmbuyo ndi kumbuyo ndiyeno amayamba kuyenda kowonjezera ndi nsana wake. Poterepa, timapeza mtundu wosakanizidwa wamitundu yakale ndi kulakalaka ku Romanian, komwe sitikusowa kwenikweni.
5. Komanso, malo amchiuno mukakweza barbell - muyenera kutsegula mpaka kumapeto.

Ndichoncho. Timakonda - timagawana ndi anzathu m'malo ochezera a pa Intaneti. Pali mafunso ndi zokhumba - takulandirani ku ndemanga!

Onerani kanemayo: Rogue Weightlifting Bars Explained (Mulole 2025).