Wopambana pa masewera olimbitsa thupi a Olimpiki adagawana nkhani yake:
Anatinso kuti sanalembe mbiri yapadziko lonse lapansi atavulala msana, ndipo tsopano wakhazikitsa 3 mbiri padziko lonse lapansi. Kachitidwe koyipa kamodzi kameneka kanapangitsa kuvulala mchiuno mobwerezabwereza ndipo pafupifupi kumawononga masewera. Pambuyo pake, ataganizira mozama, adasandutsa kuvulaza kukhala mphunzitsi wabwino kwambiri, chifukwa kuvulala kumamukakamiza kuti akhale ndi luso labwino kwambiri.
Atayamba kuphunzira ndi "maluso abwino", magwiridwe ake adakulirakulira, ndikuphwanya mbiri yapadziko lonse lapansi yomwe idakhazikitsidwa ndi iye kawiri motsatizana. Poyerekeza ndi kupuma pantchito chifukwa chovulala, amagwiritsa ntchito chovulalacho ngati mafuta kuti akhazikitsenso malamulowo ndikuwongolera masewera ake.
Kaya ndi novice kapena katswiri wothamanga, anthu ambiri alibe chidwi ndi maluso awo ophunzitsira.
Kubwerezabwereza kachitidwe kosalongosoka kwa nthawi yayitali kumadzetsa mavuto. Ngati simukonza mayendedwe anu pambuyo povulala, maphunziro aliwonse amafanana ndi kuzindikira bala. Anthu ambiri amapirira zowawa ndipo amakhala ndi nthawi yochulukirapo akupirira modabwitsa, koma magwiridwe awo akuchepa, ndipo pamapeto pake amakakamizidwa kumaliza ntchito yawo yamasewera.
Kusamvetsetsana kwa ma squat ndi ma deadlif
Pankhani yakufa ndikumangirira, anthu ambiri amaganiza zopweteka m'chiuno ndi mawondo.
Chifukwa chake simumawona malo omangirira aulere m'malo ochitira malonda, ndipo ambiri aiwo amagwiritsa ntchito a Smith m'malo mwa ma squat racks. Makasitomala amakondanso kuphunzitsa pazida zokhazikika. Kupatula apo, bwanji osakwanitsa kumaliza maphunziro osatopa kwambiri?
Za mtundu wanji wazotheka zomwe zingachitike, sanaganizire.
Mawu omwe nthawi zambiri amanenedwa pophunzitsa ndi akuti: palibe zoyipa, koma okhawo omwe sangathe kuchita.
Mukafunsa wophunzitsa okhwima omwe amayenda ndiokwera mtengo, alimbikitsanso ma squat ndi ma deadlifts.
Apa "kugwiritsa ntchito mtengo" kumatanthauza kukulitsa chitetezo komanso kuchita bwino. Chifukwa chomwe anthu ambiri amavulala pafupipafupi panthawi yophunzitsidwa ndichakuti amaphunzitsidwa ndimayendedwe olakwika.
Anthu ambiri akamagwa, matako awo amaphethira, mawondo, ndipo bala limayenda molakwika. Adapita kukalimba mtima popanda tsatanetsatane wa zomwe adachitazo, ndipo pamapeto pake adadandaula za zoyipa atavulala.
Mukufuna kupanga squat woyenera, pali zambiri pazomwe zikuchitikazi.
- Choyamba, mafupa a chiuno amayenera kuyesedwa kuti adziwe kutalika kwa mtunda, zomwe zingakhale zopindulitsa kuwongolera bondo ndikuchepetsa kupsinjika mukamaphunzira.
-Kuwona kutha kwa dorsiflexion, kukhazikika kwapakati, msana wa thoracic ndi kusinthasintha m'chiuno kuti zitsimikizire kuyenda.
-Chenjezani njira zopumira, momwe mungalowere ndikutuluka mu bar, ndikuwongolera njira yolowera ya barbell mukamanyinyirika kuti ikupulumutseni ku zowawa.
-Pomaliza, kuchokera pamaphunziro othandizira monga chiuno cha m'chiuno, squat, squat squat ndi zina zotero, pang'onopang'ono kupita ku squat wamba.
Ndawona anthu ambiri omwe amatha kulemera kwambiri koma amakhala osakhazikika. Mtundu wodzivulaza woterewu umapangitsa anthu kusilira kulimba mtima kwake, koma sizoyenera kuphunzira.
Malamulo ophunzitsira omwe samakupweteketsani m'chiuno
Apa ndikuyembekeza kuti aliyense atha kuphunzira chidziwitso chachidule cha biomechanics, zomwe ndizofunikira komanso zofunika kwambiri pa squats ndi ma deadlifts. Ngati mutha kuyigwiritsa ntchito pophunzitsa, ma squat ndi ma deadlifts akhala maphunziro abwino kwambiri opewera kuvulala m'chiuno mwanu.
Msana ndi mafupa ake amagwiritsidwa ntchito pamasewera olimbitsa thupi, ndipo gawo lalikulu la masewera olimbitsa thupi ndi mchiuno, makamaka kutambasula m'chiuno.
Mukamachita masewera olimbitsa thupi, msana ndi mafupa ake ziyenera kusungidwa kwathunthu, ndipo mafupa a m'chiuno ayenera kutsatira msana, osati chikazi.
Kuphethira matako anu panthawi yopuma ndi kusinkhasinkha panthawi yakufa nthawi zambiri kumakhala kusunthika kolakwika m'chiuno motsatira chikazi, komanso kumaphwanya mafupa m'chiuno.
Kuchokera mthupi la munthu,
Mgwirizano wa mchiuno umapangidwa ndi ilium ndi femur, komanso minofu yambiri yayikulu mozungulira. Kapangidwe kosavuta komanso kolimba kameneka ndi koyenera kuchita maulendo angapo komanso amphamvu.
Kapangidwe ka m'chiuno kamapangidwa ndi ma vertebrae 5, ma disc a intervertebral disc, mitsempha yambiri, yopyapyala kapena yopyapyala minofu.
Kapangidwe kabwino kameneka kamatanthauza ntchito zovuta, koma nthawi yomweyo zimakhala zosalimba.
Lumbar msana uli m'chigawo chapakati cha thupi, chomwe chimakhala cholumikizira pakati pa thunthu ndi chiuno, ndikupereka mphamvu. Izi zimafunikira kuti apange chithandizo cholimba popanda kusintha.
Chifukwa chomwe kupweteka kwakumbuyo kumakhala kovuta kuchiza ndikokhudzana ndi kuchuluka kwa njira zolakwika munjira zathu zothanirana.
Anthu makumi asanu ndi anayi pa zana aliwonse amamvetsetsa molakwika minofu yam'mimba yam'mimba, zomwe zimapangitsa anthu ambiri kugwiritsa ntchito zomwe zimawonjezera ululu kuti muchepetse ululu.
Monga kuyesera kuthetsa kupweteka kwakumbuyo kosalekeza ndi ma sit-ups osiyanasiyana, kutembenukira ku Russia, ndikuimirira kupindika pamimba.
Minofu inayi, rectus abdominis, mkati / kunja oblique, ndi m'mimba yopingasa, imagawidwa m'magawo m'chiuno, ndikupanga hoop kuzungulira mutu ndi thunthu. Kuchokera pakuwunika kwaukadaulo, mtundu wamtundu wopangika, monga plywood, umatha kupanga mphamvu ndipo umakhala wolimba.
Minofu imeneyi imakhazikika pamtsempha ngati gulaye, kulola msana kunyamula katundu, kuwongolera mayendedwe, komanso kulimbikitsa kupuma. Itha kusunganso ndikubwezeretsanso mphamvu ngati kasupe, kukulolani kuponya, kukankha, kudumpha, komanso kuyenda. Kapangidwe kakang'ono koteroko kamatha kupatsanso mphamvu yayikulu yomwe imapangidwa ndi m'chiuno, pomwe ikuthandizira magwiridwe antchito, imathandizanso kuchepetsa kukhazikika kwa msana.
Mukapinda mchiuno, pindani msana mobwerezabwereza. Uku ndiye kusuntha kofala kwambiri "kochotsa zipsera" pakuyenda kwatsiku ndi tsiku kwa odwala ambiri omwe amamva kupweteka kwakanthawi. Kungodziwa kukhotetsa msana popanda kugwiritsa ntchito mphamvu ya m'chiuno, zomwe sizimangochepetsa kugwira ntchito mwamphamvu, komanso zimavulaza.
Minofu ya miyendo ya thupi la munthu imalumikizana kuti ipange kuyenda, ndipo thunthu la thunthu liyenera kuthyoka.
Miyendo yomwe imatulutsa kuyenda imayenera kukhala ndi thunthu lolimba. Ngati torso imasinthanso, monganso mfuti yokwera bwato, zotsatira zake zongowombera mfuti sizongokhala zowukira zochepa zokha (komanso mphamvu zochepa), komanso bwato. Kugawanika (kuvulala kwa lumbar).
Akatswiri ambiri ophunzitsa molakwitsa amagwiritsa ntchito njira yomweyo kuphunzitsa ziwirizi, zomwe zimapangitsa kuti asamaphunzitse bwino, ngakhale kupweteka komanso kuvulala.
Fotokozani mwachidule
Chonde kumbukirani lamuloli ndikuligwiritsa ntchito nthawi zonse: timaphunzitsa pachimake kuswa, ndikuphunzitsa mapewa ndi chiuno kuti tiziyenda. Ndikukhulupirira kuti mutha kumvetsetsa kuti wophunzitsayo si wachilendo wamba wokhala ndi ziwalo zopitilira muyeso, komanso sakhala wonyamula mabala kumiyeso ya masewera olimbitsa thupi. Mphamvu zophunzitsira ndizo zokhazokha zolimbitsa thupi makamaka zomwe zimakhudzidwa ndi zokongoletsa zaumunthu. Ndi njira yolimbikira kukwaniritsa bwino pakati pa thupi ndi malingaliro. Tiyenera kugwiritsa ntchito chidziwitso chaukadaulo komanso ukadaulo wosakhwima kuti tipeze zaluso komanso kukongola.
Post nthawi: Aug-08-2021