Chifukwa Chomwe Kuchita masewera olimbitsa thupi m'mawa ndikofunika nthawi yanu

Zamkati

• Kodi Kuchita Zinthu Zabwino Mmawa Ndi Chiyani?
• Chifukwa Chake Muyenera Kuchita Zolimbitsa Thupi Zam'mawa
• Kulimbitsa Thupi Labwino m'mawa
• Classic Good Morning
• Mawa Labwino
• Kutsogolo Kwabwino M'mawa Wabwino
• Anakhala M'mawa Wabwino
• Momwe Mungaphatikizire Mmawa Wabwino Kuti Muthe Kulimbitsa Thupi
• Onaninso za

"Mmawa wabwino" ukhoza kukhala moni wa imelo, mawu abwino omwe boo amatumiza mukapita kuntchito, kapena, TBH, m'mawa uliwonse womwe sukuyamba ndi alamu. Koma "m'mawa" ndichinthu choyenera kuchita.

Simunamvepo za izi? Bukuli ndi lanu. Pitani pansi kuti muphunzire momwe mungachitire masewera olimbitsa thupi m'mawa ndi mawonekedwe abwino komanso zomwe mungapindule powonjezeranso pakusinthasintha kwanu.

Kodi Kuchita Zinthu Zabwino Mmawa Ndi Chiyani?

Pachiyambi chake, kayendetsedwe kake ndi chiuno-hinge. Hip-huh? "Mchiuno m'chiuno ndi imodzi mwazinthu zoyenda bwino zomwe zimaphatikizapo kusalowerera msana komanso kupindika m'chiuno," akufotokoza zamankhwala Grayson Wickham, D.P.T., C.S.C.S., woyambitsa wa Movement Vault, nsanja yophunzitsira zama digito. Kuti muwone m'maganizo, ganizirani za theka loyamba la kunyamulira kwakufa pamene muthyoka m'chiuno ndi kugwada kutsogolo-ndiko kutsekeka kwa m'chiuno. (Simunachite zakufa konse? Buku ili lakupatsani ndi lanu).

Wina wowoneka bwino ndi mayina a gululi: Kudzuka pabedi m'mawa. Mukadzuka pabedi, mumabzala mapazi anu pansi, kenako konzekerani mzere wapakati musanawombere m'chiuno kuti muyime. Kulondola? Eya, amenewo ndi masewera olimbitsa thupi m'mawa! (Osadandaula, pali tsatanetsatane mwatsatanetsatane pansipa.)

Chifukwa Chake Muyenera Kuchita Zolimbitsa Thupi Zam'mawa

Mwachidule, m'mawa wabwino ndiye njira yabwino kwambiri yopewera kuvulala.

Ngakhale kuti m'mawa wabwino kumalimbitsa ma glutes ndi hamstrings, amalimbitsanso minofu ina yonse kumbuyo kwa unyolo (minofu yomwe ili kumbuyo kwa thupi), monga kumtunda kumbuyo, lats, ndi ng'ombe. Amagundanso minofu yonse pachimake (kuphatikiza abdominis, obliques, ndi pelvic floor), malinga ndi CJ Hammond, mphunzitsi wovomerezeka wa NASM ndi RSP Nutrition. Ndipo ngati mayendedwe ali olemera (sayenera kukhala), atha kulimbitsa ma triceps, ma biceps, mapewa, ndi misampha yanu kupatula china chilichonse chomwe tidatchulapo kale. Inde, m'mawa wabwino umakhala wathunthu monga momwe thupi limakhalira.

Kuchokera kumbali yopewera kuvulala, zotsatira zabwino za m'mawa pazitsulo zam'mbuyo ndizofunikira kwambiri. Monga chikhalidwe, tili ndi maunyolo osakhalitsa ofooka, akufotokoza Wickham. "Si kamodzi kokha tikachoka kuntchito kupita kukakhala m'galimoto kupita kutsogolo kwa TV pomwe unyolo wathu wakumbuyo umayenera kuyambiranso ndikugwira ntchito," akutero. Izi zitha kupangitsa kuti minofuyo ikhale yolimba komanso / kapena yofooka.

Vuto la unyolo wofooka wakumbuyo ndi wowirikiza. Choyamba, magulu ena a minofu amakakamizidwa kulipirira tcheni chofooka cham'mbuyo, ndipo zikachitika, "chiwopsezo chovulala ngati plantar fasciitis, kuvulala kwamondo, kukoka nyama, ndi kuvulala kumbuyo konse kukukula," akutero a Hammond. Chachiwiri, chifukwa unyolo wapambuyo uli ndi minofu yayikulu kwambiri komanso yamphamvu kwambiri m'thupi, unyolo wofooka wapambuyo umalepheretsa luso lanu lothamanga. Kuusa moyo. (Mutha kubetcha kuti mkazi wamphamvu kwambiri padziko lapansi Tia Toomey alibe unyolo wofooka wakumbuyo!)

Chifukwa china chochitira m'mawa wabwino chimatsimikizira zomwe Wickham adanena kuti zolimbitsa thupi ndizoyenda bwino. "Njira yogwirira ntchito" ndi njira yabwino yonena kuti mayendedwe amatsanzira mayendedwe omwe mungachite mukamachita ntchito za tsiku ndi tsiku. (Zitsanzo zina ndi izi: squat, push-up, or lunge.) Ngati simungathe kuchita m'mawa wabwino, "zovuta zomwe mungavulaze kumbuyo kwanu mukuyenda tsiku ndi tsiku monga kuyika zakudya, kapena kumanga chingwe chanu cha nsapato kumakwera kwambiri, "akutero Wickham. Ndipo izi ndi zoona makamaka mukamakula, akutero. (Kuchepetsa kumbuyo kwakumva kuwawa? Umu ndi m'mene mungachepetsere zowawa zija ASAP.)

Kulimbitsa Thupi Labwino m'mawa

Kusiyanasiyana konse kwakusunthira m'mawa m'mawa kumaphatikizapo mayendedwe ofanana. Koma ngati mumayendetsa kayendedwe kake, komwe mumagwiritsa ntchito kapena kuyika kulemera kwake ndipo ngati mukuyimirabe zimakhudza zovuta za kayendetsedwe kake ndi momwe gululi limayendera pakati panu kapena pakhosi lanu.

Classic Good Morning

Kunena mosabisa: Kuchita masewera olimbitsa thupi m'mawa ndi kuyenda kwakukulu. Koma ikachitidwa molakwika, imakhala ndi chiwopsezo chachikulu cha kuvulala —makamaka ikapakidwa. "Wonjezerani kulemera pomwe mayendedwe anu sakumveka, ndipo mumavulaza ngati disc disc kapena bulge," akutero Wickham. Yikes.

Ichi ndichifukwa chake akuti anthu onse ayenera kukhala bwino kuchokera kwa wophunzitsira yemwe akuchita zoyenda, zopanda kulemera asanawonjezere zolimbitsa thupi. "Pang'ono ndi pang'ono, muyenera kujambula nokha mukuyenda kuchokera mbali ndikuwonetsetsa kuti nsana wanu sukuzungulira [mbali iliyonse]," akutero.

Momwe mungachitire:

A. Imani ndi mapazi motalikirana m’lifupi m’lifupi, zala zolozera kutsogolo, mawondo opindika mofewa. Manja akuyenera kukhala owongoka pansi kapena owoloka pachifuwa. (Wickham akuti kuyika manja kumbuyo kapena kumutu kungakupangitseni kuti musabwerere kumbuyo.)

B. Amangirirani mzere wapakati ndikumangirira m'chiuno ndikukankhira matako molunjika kumbuyo, ndikusunga miyendo yakumunsi molunjika ndi pansi.

C. Kukhala ndi lathyathyathya kumbuyo, pitirizani kutsitsa torso pansi mpaka muzindikire kutambasula kwa zingwe kapena kumbuyo komwe kumayamba kuzungulira.

D. Limbikirani kumapazi ndikuyendetsa m'chiuno kuti musinthe mayendedwe, pogwiritsa ntchito zingwe zam'mimba ndi pachimake kuti muyime. Finyani glutes pamwamba.

Chidziwitso: Pomwe pamapeto pake mukufuna kuyesetsa kuti muziyang'ana patsogolo mpaka ikufanana ndi nthaka, mwina chifukwa chothinana mwamphamvu ndi / kapena kufooka kwakukulu, mwina simungathe kuchita izi poyamba. Palibe vuto! Wickham akuti: "Musadere nkhawa zakuchepa mpaka kulekerera mawonekedwe anu." "Anthu ena atha kumangodalira masentimita angapo kuti ayambe." (Ngati mikwingwirima yanu ndi yolimba, mutha kugwiritsanso ntchito mahatchi 6 awa munjira yanu.)

Mawa Labwino

Kodi mudachitapo squarl back back? Welp, ukamachita barbell ili pamalo obwerera kumbuyo. Kwa m'mawa wabwino wodzaza kumbuyo, barbell ili pamalo omwewo.

Choyamba, ndiyenera kudziwa kuti mutha kugwiritsa ntchito chitoliro cha PVC kutsanzira momwe mumamvera pakumachita masewera olimbitsa thupi m'mawa ndi barbell. (Kapena, ngati muli kunyumba, chogwirira chatsache.) Mukakhala okonzeka kupita kukawombelera mipiringidzo, muli ndi njira ziwiri zopezera chogwiriracho pamsana pako. Mutha kukhazikitsa squat rack ndikutsitsa bala momwe mungachitire ndi barbell back squat. Kapena, ngati ndi yopepuka mokwanira, mutha kuyeretsa chotchinga kutsogolo kutsogolo (pamene mukugwira kutsogolo kwa thupi lanu kuti liziyenda mozungulira pachifuwa chanu, ndikupumira pamapewa anu). Kenako, kanikizani batani pamwamba, ndikutsitsa kumbuyo kwa mutu wanu kuti likhale kumbuyo kwanu. (Zokhudzana: Barbell Amachita Zoyenera Mkazi Aliyense Ayenera Kuchita Bwino)

Chidziwitso: Chifukwa kuchotsa barbell pachithandara ndikosavuta ndipo kumakupatsani mwayi wokulitsa kulemera, ndiye chisankho chomwe tidzafotokoze pansipa mu masitepe A mpaka B. Njira zotsalira ndizoyenda m'mawa zokha.

A. Ngati mukugwiritsa ntchito squat rack (yomwe imadziwikanso kuti rig), yendani mpaka pa bar ndikulowetsa pansi pake kuti bala likhale pamisampha yanu kapena kumbuyo kwa deltoids. Wongolani miyendo kuti mumasule bala.

B. Bwererani kumbuyo kuchoka pachombo kuti mukhale ndi malo oti muzitha kutsogolo. Ikani mapazi motalikirana, m'lifupi mwake, zala zowongoka momwe mungathere. Yambitsani kumtunda kwakanthawi ndikulumikiza ma pinki mu bar.

C. Lembani pakati ndikulumikiza m'chiuno, ndikukanikiza mbuyo mmbuyo ndikutsitsa torso pansi.

D. Pitirizani kutsika mpaka mutangomva pang'ono, kapena mpaka chifuwa chikufanana ndi nthaka-iliyonse yomwe imabwera poyamba.

E. Pitirizani kuchitapo kanthu, kenaka yambitsani glutes ndi hamstrings kuti mubwerere kuima.

Kutsogolo Kwabwino M'mawa Wabwino

Ngati mulibe barbell, koma chitani kukhala ndi dumbbell yopepuka, kettlebell, kapena mpira wamankhwala (kapena chilichonse mwazinthu zapakhomo), mutha kuchitabe kuwala kulemetsedwa m'mawa wabwino. Mawu ofunika apa: kuwala.

Mukakweza kulemera kutsogolo kwa thupi lanu, pachimake panu kwenikweni ayenera kuchitapo kanthu kuti akuthandizeni kukhalabe ndi msana wosalowerera ndale pa rep iliyonse. "Ngati pachimake chanu sichili chokwanira kulemera komwe mukugwiritsa ntchito, kungachititse kuti msana wanu ukhale woopsa," akufotokoza motero Wickham.

Yambani kuwala. Monga mbale ya mapaundi 5, kettlebell, kapena dumbbell. Kapena, gwiritsani ntchito buku lachikuto cholimba ngati mukugwira ntchito kunyumba. Mukakhala ndi mphamvu mutha kuchita masewera olimbitsa thupi m'mawa ndi ma dumbbells olemera pang'ono.

A. Imani ndi mapazi m'lifupi mchiuno, mutanyamula cholembera cholemera (mozungulira) m'manja onse kutsogolo kwa chifuwa, zigongono zolowera m'mbali mwa nthiti.

B. Limbikitsani pakati ndi kugwada maondo pang'ono, kenako kanikirani m'chiuno mmbuyo mutatsamira pachifuwa kutsogolo, ndikubwerera m'mbuyo.

C. Bweretsani mayendedwe mukangomva kutambalala m'miyendo yanu kapena pakatikati panu mukayamba kutopa ndikudina mapazi ndikuyendetsa m'chiuno kubwerera.

Anakhala M'mawa Wabwino

Kuchita m'mawa wabwino ndi pichesi yanu yobzalidwa kumatsindika mitondo yanu Zochepa kuposa kusiyana koyimirira kumachitira. Koma zimayika patsogolo ma glutes anu ndikuchepetsa kumbuyo Zambiri, malinga ndi Wickham. Ndi njira yabwino yogwiritsira ntchito kutenthetsa thupi kwa ma squats olemera, akutero.

A. Pezani malo olimba ngati bokosi kapena tebulo lalifupi kwambiri kuti mutha kubzala mapazi anu pansi mutakhala pansi. Khala, mapazi adabzala m'lifupi-paphewa padera.

B. Brace Core. Dulani ma glutes mu benchi ndikuyendetsa mapazi pansi. Ndiye kusunga torso yolimba m'munsi mpaka torso ili pafupi ndi kufanana ndi pansi momwe mungathere popanda kuzungulira kumbuyo.

C. Sakanizani pansi ndi ma hamstrings ogwira ntchito ndi midline kuti mubwerere kuti muyambe.

"Njira yotetezeka kwambiri yochita masewera olimbitsa thupi [ndiyo] kutsitsa barbell pamalo oyandikira [monga barbell back squat] ndikukhala pabenchi yapafupi," akutero Wickham. Komabe, akuti simukufuna china chokha chopanda kanthu — ngati zingatero. Inde, nthawi zonse mumangogwiritsa ntchito kulemera kwa thupi lanu, nanunso, kuika manja anu pachifuwa chanu.

Momwe Mungaphatikizire Mmawa Wabwino Kuti Muthe Kulimbitsa Thupi

Palibe chifukwa choti muphatikize mayendedwe awa mu AMRAP kapena mawonekedwe azikhalidwe zamagetsi. Kapena kwenikweni, kulimbitsa thupi kulikonse komwe kumaphatikizapo kuthamanga motsutsana ndi nthawi. Ubwino, osati kuchuluka ndi dzina la masewerawa m'mawa m'mawa, malinga ndi Hammond.

Monga kusuntha kofunda: Mukakhala wopanda thupi kapena wopepuka, mutha kuchita m'mawa m'mawa ngati gawo lanu lotenthetsera 'kudzuka' unyolo wakumbuyo ndi minofu yapakatikati, akutero Wickham. Mwachitsanzo, asanasunthire ngati ofera kwambiri, squat, kapena oyera, amalimbikitsa kuti apange magawo atatu a 12 mpaka 15 reps. "Kuchita bwino m'mawa musanachite masewera olimbitsa thupi kudzakuthandizani kuti thupi lanu lizolowere kuyambitsa tcheni chakumbuyo kuti zizichitika zokha panthawi yolimbitsa thupi," akutero. (Pano pali kutentha kwakukulu koti muchite musanapangitse weightlifting.) Muthanso kugwiritsa ntchito chitoliro cha PVC kuti muzolowere kuchita m'mawa m'mawa musanapite ku cholembera cholemera.

Monga kusuntha kwamphamvu: Muthanso kuchita m'mawa wabwino ngati zolimbitsa thupi patsiku lamiyendo. Wickham amalimbikitsa kuti mupange magawo atatu kapena anayi a ma 8 mpaka 12 obwereza kulemera komwe mungachite ndi mawonekedwe abwino. Mukadziwa momwe kayendetsedwe kake kayendetsedwe, mutha kupanga 5 sets 5 reps pa weight-weight, akutero. Pitani chilichonse cholemera komanso chiopsezo chachikulu kuposa mphotho yomwe mungapeze. O, ndipo onetsetsani kuti mwachita msanga mokwanira kuntchito yanu kuti maziko anu asafufutidwe kuti muchitepo kanthu. (Onani: Momwe Mungakonzere Zochita Zanu Zolimbitsa Thupi mu Gym)

Kumbukirani: Mmawa wabwino ndi wofunika kwambiri chifukwa umathandizira kupewa kuvulala. Musalole kuti malingaliro anu asokoneze izi.

Onaninso za