5 Zodzikanira pa Mapulogalamu Olimbitsa Thupi

Zamkati

• Kuchita Misala
• Maphunziro a Hybrid Spinning
• Zamgululi
• Mtanda
• Njira ya Tracy Anderson
• Onaninso za

Odziwa zambiri amapangitsa kuti pulogalamu iliyonse yolimbitsa thupi iwoneke yodabwitsa, ndipo palibe kukayika kuti amatha kugwirira ntchito anthu omwe amawayenerera-ngati mumakonda pulogalamu mokwanira, mumalimbikira, mupeza zotsatira, ndipo mwinanso mutha kuwona makapu anu asanakhale ndi pambuyo pake. mawonekedwe a usiku.

Koma magawo a theka la ola limodzi pano amabisa zinthu, nawonso: zosokoneza pang'ono, zopusitsa zabodza zasayansi, ndi zinthu zodabwitsa zokhazokha zomwe owerenga aliyense ayenera kudziwa asanapereke zotumiza ndi kusamalira. Talingalirani izi machenjezo anu othandizira anthu pagulu lamapulogalamu asanu ndi amodzi odziwika - mwina sangakhale othawa, koma mutha kudziwa nkhani yonse musanapemphe ndalama zanu.

Kuchita Misala

Chodzikanira: Anansi anu akumunsi atha kukhala openga.

Misala, m'njira zambiri, ndi yodabwitsa: Imatulutsanso mphamvu yapakhomo ya P90X, koma ndi masewera olimbitsa thupi afupiafupi (mphindi 35 poyerekeza ndi ola limodzi la P90X) komanso opanda zipangizo zodula monga ma dumbbells ndi mipiringidzo yokoka-kwenikweni, zotchinga. kulowa kwaphwanyidwa, ndipo m'malo mwake ndi ma pushups, squats, ndi kudumpha KWAMBIRI.

Kudumpha kumeneku kungakhale koyenera kulumpha kulikonse: Pakafukufuku wochokera ku 2006, ofufuza ochokera ku Western Michigan University ndi UT-Arlington adapeza kuti masabata asanu ndi limodzi a plyometric (kulumpha) amathandizira kuthamanga kwa othamanga poyerekeza ndi omwe amakhala opanda phazi. Ndipo ngakhale simukuyenera kudzudzula wotetezera, kuthekera kumeneku kumatha kukuthandizani mukamafuna kupewa pothole pamene mukuthamanga, kapena mukamafunika kudutsa konsati yodzaza ndi anthu kuti mupeze anzanu kutsogolo. Kuphatikizanso, kupindika kwa ma plyos kumathandizanso kukulitsa kuchuluka kwa mafupa.

Koma kuwomba kumeneko ndikonso kupukuta: Kuwombera mmwamba ndi pansi kwa kudumpha kochuluka kungathe, ndi mawonekedwe olakwika, kuonjezera chiopsezo cha kuvulala kwa ACL, komwe kuli kale 8 nthawi zambiri mwa amayi kusiyana ndi amuna. Onani dokotala musanayambe pulogalamuyi kuti mutsimikizire kuti bondo lanu likutsatira bwino. Kenako pita kunsi ndikulankhula ndi oyandikana nawo-Insanity yowuluka kwambiri itha kusungunuka mafuta, koma itha kukugwirizanitsani ndi msonkhano ndi mwininyumba pazonse zomwe zikugwera padenga lawo.

Maphunziro a Hybrid Spinning

Chodzikanira: Awo si pushups. Yang'anirani pa njinga yanu.

Pakati penipeni pakati pa kalasi yanu ya Spin, pomwe mukukhetsa thukuta kudzera mu malaya anu (abwino) ndipo ma quads anu akuyaka moto (chabwino), aphunzitsi anu akhoza kukuwuzani kuti mutuluke mchishalo (chabwino) ndikuyamba kuchita "pushups" pa zogwirira zanu.

Si zabwino: Amenewo si pushups. Udindo wanu umangokulolani kuti musindikize kachigawo kakang'ono ka thupi lanu, komanso kuti thupi lonse limanyalanyaza phindu lakumutu kwanu, matako, ndi miyendo. Kuyenda kwake kuli koletsedwanso, komwe sayansi imati si kwabwino: Pakafukufuku wofalitsidwa mu 2010 mu Journal of Strength & Conditioning Research, asayansi adapeza kuti kuchepa kwamayendedwe amtunduwu kumalumikizidwa ndi kuchepa kwa ntchito yolipiritsa.

Choncho yang'anani kwambiri pa pedaling yanu. Ndipo mukafika kunyumba, gwirani ntchito kumtunda kwanu pomwe shawa lanu lochita masewera olimbitsa thupi likutentha: Ikani ndikupanga seti kapena ziwili zingapo, zolimbitsa thupi musanalowemo ndi kuyeretsa.

Zamgululi

Chodzikanira: Miyendo ndi matako anu zidzacheperachepera (ndipo mwina osati momwe mukufunira).

Kulimbikira kwa ma DVD a Tony Horton apanga gulu la anthu osadzijambula okha, koma zithunzizi nthawi zambiri zimachotsedwa m'chiuno. Kwa amayi ambiri, kukoka mwamphamvu ndi miyendo yolimba ndikofunikira monga mapewa oyipa ndi chifuwa. Ndipo ndondomeko ya P90X singakhale yabwino kuti mukwaniritse zotsatirazo.Vuto ndilofupikitsa: Muzolemba zonse za "Classic" ndi "Lean" za pulogalamuyi, miyendo imaphunzitsidwa ndi zolemera kamodzi pa sabata (pa tsiku la 5), ​​ndipo ngakhale pamenepo, zimaphatikizidwa ndi chizoloŵezi chokokera kumbuyo. Sayansi ikuwonetsa kuti mukusowa zambiri: Mu kafukufuku wochokera ku Arizona State University mu 2003, ofufuza adazindikira kuti ochita masewera olimbitsa thupi omwe ali ndi poyambira anali ndi mayankho abwino kwambiri pakulimbikitsa gulu la minofu masiku atatu pa sabata; ochita masewera olimbitsa thupi apamwamba adapeza zotsatira zabwino kuchokera ku magawo awiri ophunzitsira pamagulu a minofu pa sabata. Chifukwa chake ngati mukufuna miyendo ndi matako abwinoko, onjezerani machitidwe anu a X ndi ma SQ&L-squats ndi mapapo.

Mtanda

Chodzikanira: Sikuti malo onse ochitira masewera olimbitsa thupi amapangidwa ofanana.

Palibe kukayikira kuti kwa munthu wamtundu woyenera, kuthamanga kwachangu komanso kulimbikitsana kokulira kwa masewera olimbitsa thupi a CrossFit kumatha kukhala osinthika-ziwerengero za amayi zakula mwamphamvu komanso kudzidalira kwambiri kuchokera m'malo opikisana kwambiri.

Koma mukufuna kufuula konse chifukwa chakuchita izi molondola-ndili ndi luso loyenera kuchita kukweza kwambiri ma Olimpiki komwe kumapangitsa CrossFit kukhala yayikulu kwambiri, osati chifukwa choti mumalimbitsa kulemera kwina kulikonse, kudzipangira nokha kuvulala, kapena osakhala ndi mphamvu. (Mukufuna chitsanzo chopitilira muyeso? Google "Kanema woyipitsa kwambiri m'mbiri ya makanema olimbitsa thupi.")

Zonsezi ndizochita masewera olimbitsa thupi (kapena, mu CrossFit parlance, "bokosi") zomwe mungasankhe. Malo ambiri adzakuthandizani kuphunzira mawonekedwe okhwima oyenera kuyeretsa, kulanda, kuponya, kuponyera mphete, ndi zochitika zina m'njira zomwe zingasunge mapewa anu, mawondo, ndi kubwerera kwanu. Fufuzani bokosi pomwe ophunzitsira ali ndi chidziwitso chokwanira chazachipatala kuchokera kumagulu odziwika mdziko lonse monga NASM, NSCA, kapena ACE, komanso madigiri a physiology kapena kinesiology. Ndipo muwone ngati bokosi lomwe mukuyang'anapo lili ndi pulogalamu ya On-Ramp: Maphunziro oyambira awa amakuyendetsani mumayendedwe ovuta kwambiri a CrossFit pogwiritsa ntchito kulemera kopepuka kapena chitoliro chopanda kulemera cha PVC, kotero ngati pali kulemera pa bala, thupi lanu dziwani kusuntha (ndipo simudzatha pa Tosh.0).

Njira ya Tracy Anderson

Chodzikanira: MUDZapeza minofu (ndipo mutha kukhala ndi mawonekedwe odabwitsa pochita izi).

Kuvina kocheperako kapena kopanda kulemera kwa wophunzitsa wotchuka wa Gwyneth akuyenera kulunjika minofu yomwe imaphonya nthawi zambiri-gluteus medius, yomwe ingathandize kuti mawondo anu asagwedezeke ndikuvulaza, ndi trapezius yapansi, yomwe imaphonya. mapulogalamu ambiri a mapewa ndipo amatha kusunga scapula yanu kukhala yotetezeka.

Anderson amayang'ana minofu iyi (ndi yonse) yopanda kulemera kwambiri kuti musamakhale "wochuluka" (amapereka malire a mapaundi atatu pa katundu). Tiyenera kudziwa kuti sayansi siyiyikira kumbuyo izi: Pakafukufuku wochokera ku 2010, ofufuza aku Canada adapeza kuti ochita masewera olimbitsa thupi omwe amachita zotsika, zolimbitsa thupi (zomwe ndizolemera mopepuka, kubwereza mobwerezabwereza) zidakulitsa mapuloteni ambiri kuposa omwe amene adachita zolemera zolemera zotsika-ndi zomanga thupi zambiri pamapeto pake zimabweretsa zazikulu (werengani: "bulkier") minofu. Komabe, monga mkazi simukuyembekezeka kukula mopitilira muyeso, kotero kuti kupindula kwa minofu kumatha kukhala kopepuka kuposa momwe kumamvekera.

Komabe, kuti muwonjezere kulimba ndi zolemetsazi, njira ya Anderson ikufuna kuti mukulitse liwiro la mayendedwe anu-zomwe zimapangitsa kukhala ndi zoyipa zambiri zomwe sizikuwoneka zokongola mukamachita osakhala ovina. Choncho, pokhapokha ngati mukufuna kuti anansi anu aitane amuna ovala malaya oyera, jambulani makataniwo mukatulukira m’madisikidwe a Tracy.

Onaninso za