Momwe Mungachitire Masewera Olimbitsa Thupi Ndi Mafomu Abwino Kwambiri

Zamkati

• Kodi masewera olimbitsa thupi ndi ati?
• Momwe Mungapangire Ma Thrusters
• Momwe Mungapangire Thupi la Barbell
• Momwe Mungapangire Dumbbell Thruster
• Momwe Mungapangire Mpikisano wa Kettlebell
• Momwe Mungapangire Zida Zokhazokha
• Momwe Mungapangire Thruster Ball Ball
• Kodi Ndizotheka Kuchita Zolimbitsa Thupi Kukhala Zosavuta?
• Momwe Mungaphatikizire Othandizira Kuti Mukhale Olimbitsa Thupi
• Onaninso za

Nthawi yanthabwala: Kodi zikumveka bwanji ngati gule wovoteledwa ndi PG-13 amasuntha abambo anu mwamanyazi ndikukwapula paukwati wanu koma kwenikweni ndiwowononga thupi? Woponya!

Simukuyenera kukhala CrossFitter kuti mukhale ndi masewera olimbitsa thupi, akutero USA Weightlifter, mphunzitsi wa kettlebell, komanso wophunzitsa anthu a Rebecca Rouse. "Aliyense wofunitsitsa kuphunzira kuchita masewera olimbitsa thupi moyenera amatha (ndikupindula nawo)," akutero. Kodi ndinu? Padzakhala mukuwerenga za zabwino zonse zakusamuka! Mdyerekezi emoji *. 💪

Werengani kuti muphunzire ndendende chomwe chimapatsa chisangalalo ndi zomwe mupindule mukamazichita. Kuphatikiza apo, fufuzani momwe mungapangire zoponya ndi ma dumbbells, kettlebells, ndi ma barbells.

Kodi masewera olimbitsa thupi ndi ati?

Kufuna. Wankhanza. Thupi lathunthu. Thukuta. Awa ndi ena mwa ma adilesi omasulira Grayson Wickham, DPT, C.S.C.S., yemwe adayambitsa Movement Vault, amagwiritsa ntchito pofotokoza za mkwiyo.

Koma ndi chiyani? A thruster amaphatikiza squat yakutsogolo ndi makina osindikizira kumtunda kamodzi kosasunthika, "komwe kumapangitsa kuti minofu ndi ziwalo zonse zazikulu m'thupi zizikhala zofunikira," akutero.

Ndizowona-oponyera samasiya gulu lililonse la minofu osadziwika, atero a Rouse. Ndipo kugogoda ziwalo zambiri za thupi kumatanthauza zotsatira zazikulu. Malinga ndi iye, thruster imabweretsa phindu m'minyewa ili pansipa:

• Glutes
• Hamstrings
• Ma Quads
• Ana a ng'ombe
• Minofu yayikulu
• Mapewa
• Scapular stabilizers
• Lats
• Misampha
• Zovuta
• Biceps
• Zotsogola

Ngati mukugwira ntchito yantchito kapena kupita kumapeto kwa sabata ndikusewera kwa Animal Crossing pakama, Wickham akuti wopikitsayo ndiwothandiza kwambiri. "Thupi lanu limagwirizana ndi malo omwe mumagwiritsa ntchito nthawi zambiri," akutero, "ndipo mutakhala tsiku lonse, zimatengera minofu ndi ziwalo zina -makamaka pamsana wanu wam'mbuyo ndi msana wa thoracic."

Kusuntha ndikugwiritsa ntchito minofu imeneyi (monga momwe thruster imathandizira) kumathandizira kuthana ndi zovuta zomwe zimakhalapo chifukwa chokhala tsiku lonse ndikukhala olimba komanso kuyenda, atero Wickham. "Kwa nthawi yayitali, izi zimakuthandizani kuti musavulale komanso kukalamba bwino," akutero. Kondani izo. (Zokhudzana: Chifukwa Chake Muyenera Kusamala za Thoracic Spine Mobility).

Gulu lina la minyewa yomwe masewera olimbitsa thupi amapambana pogwira ntchito? Pakatikati. (Ndipo ayi, osati kokha akatundu asanu a ab-minofu yanu yopingasa m'mimba, nawonso, yomwe imakuthandizani kuti mukhale okhazikika ndikuthandizira msana wanu.) "Zimatengera kulumikizana komanso kukhazikika kwambiri kuti muthe kuchita bwino, zomwe zikutanthauza kuti maziko anu kukhala pachibwenzi nthawi yonseyi, "akutero Wickham. Lolani maziko anu apite momasuka-goosey kwa mphindi imodzi ndipo mutha kutaya kulemera kapena kutaya mphamvu yanu. "Yendani bwino komanso mawonekedwe abwino, ndipo mukhala mukugwira ntchito bwino kwambiri kuposa momwe ma abs ambiri amachitira," akutero. (Ndikuyang'ana iwe, crunches).

O, komanso mopitilira kulimbitsa minofu yanu, itha kubweretsanso zovuta za mtima. Wickham akuti: "Konzani mayendedwe apamwamba kapena ngati gawo la CrossFit kagayidwe kachakudya kochita masewera olimbitsa thupi kapena kulimbitsa thupi kwa HIIT, ndipo mudzasintha mtima wanu wamtima," akutero Wickham. (Kodi mumadziwa kuti pali mitundu itatu ya cardio?)

Momwe Mungapangire Ma Thrusters

Ziribe kanthu zida zomwe mumagwiritsa ntchito, masewera olimbitsa thupi *nthawi zonse* amaphatikiza squat yakutsogolo ndi makina osindikizira pamwamba pakuyenda kumodzi kwamadzimadzi. Koma, "zida zosiyanasiyana zimasintha kufunikira kwa thupi kuchokera ku mphamvu, kuyenda, ndi kukhazikika pang'ono," akutero Wickham.

Malingaliro ake ndikuphatikiza mitundu yonse yomwe ili pansipa muzolimbitsa thupi zanu (ngati zida zilola). "Kwanthawi yayitali, kuchuluka kosiyanasiyana kumakusiyani inu mwamphamvu komanso moyenda," akutero.

Momwe Mungapangire Thupi la Barbell

Ngati simunayambe mwayesapo thruster kale, mungaganize kuti ma barbell thruster ndi ovuta kwambiri - koma sizowona! Zachidziwikire, pokweza zatsopano (Hei, zikomo pazomwe mwachita posachedwa!) Zitha kutenga kanthawi kuti mukhale omasuka kugwiritsira ntchito barbell. Koma malinga ndi Wickham, chowombera chotchinga ndiye malo abwino kwambiri oyambira kwa anthu omwe ali ndi mwayi. (Kodi mumadziwa kuti pali ma barbell 15-pounds ndi 2-ounce "mock barbells" nawonso?)

Kuti mupange chowongolera, choyamba muyenera kuyeretsa kulemera kwake mpaka kutsogolo (pamene mukugwira chingwe chofanana ndi pansi kutsogolo kwa mapewa anu) - zomwe zafotokozedwa m'masitepe A-B pansipa. Kenako, masitepe E akuyendetsani momwe mungachitire zokopa zokha.

A. Imani ndi mapazi motalikirana m'lifupi mapewa, mipiringidzo yopanikizidwa motsutsana ndi ziboda. Lembani pakati, khalani m'chiuno kuti mugwire cholembera mwamphamvu, manja-patali patali ndi chiuno.

B. Kusunga chifuwa chodzitukumula ndi thunthu lolimba, barbell yoyera pamalo oyikapo kutsogolo: Kokani barbell m'miyendo, ndipo pamene bala limadutsa ntchafu, ziuno zotseguka kwambiri (lolani mapazi kuti achoke pansi), ndikukoka zigongono momwe zingathere. Barbell ikadutsa kutalika kwa chifuwa, sinthasintha zigongono pansi kuti ugwire barbell kutsogolo (manja kunja kwa mapewa, zigongono kutsogolo kwa bar, triceps kufanana ndi pansi), miyendo-m'lifupi kupatula kotala squat. Imani. Awa ndi malo anu oyambira.

C. Yambitsani pakati ndikusindikiza mapazi pansi. Kukweza zigongono, khalani kumbuyo ndikugwada mawondo mu squat.

D. Pamene chiuno chitsika kuposa mawondo, nthawi yomweyo yendetsani mapazi kuti muphulike pansi pa squat. Mukadzuka kuti muyime, kanikizani pamwamba pamutuwo, ndikutsegula mikono kwathunthu.

E. Nthawi yomweyo bweretsani kapamwamba pamalo oyimilira mutakhala m'chiuno kubwereranso kuti mukayambirenso kutsatira.

Momwe Mungapangire Dumbbell Thruster

Kodi simungayike manja anu pa barbell? Pitirizani ndikulowetsa ma dumbbells awiri kapena kettlebells. Koma muchenjezedwe: Katemera wopepuka wa dumbbell ndikusinthasintha kovuta kwambiri, malinga ndi Rouse. Mosiyana ndi ma barbell thruster, omwe amalola kuti mbali zanu zizigwirira ntchito limodzi (ndikulipirirana wina ndi mnzake), panthawi yamagudumu awiri "mbali iliyonse imagwira ntchito mosadutsana," akutero a Rouse. "Chifukwa cha izi, ma dumbbell awiri ndi kettlebell thrusters amafuna kulamulira thupi ndi kuzindikira kwakukulu."

Ngati mukufuna kuyesa, musakhale odzikuza. "Yambani mopepuka," akutero Rouse. K?

Monga momwe zimakhalira ndi barbell thruster, kuti muchite bwino ndi ma dumbbells, muyenera kuyika kulemera kutsogolo (kofotokozedwera magawo A ndi B).

A. Imani ndi mapazi kutambalala m'chiuno. Gwirani cholumikizira dzanja lililonse pafupi ndi ntchafu, mitengo ikhathamira mkati.

B. Lembani pakati, ndikumangirira mchiuno mmbuyo, kutsitsa ma dumbbells mpaka pakati pa ntchafu. Chotsatira, pendani nthawi yomweyo miyendo ndikukoka ma dumbbell mozungulira, mozungulira mozungulira mozungulira kuti mugwire zotumphukira paphewa mu kotala squat. Imani. Apa ndiye poyambira.

C. Kusunga zolimba, zigongono mmwamba, ndi chifuwa patsogolo, khalani pansi mozungulira.

D. Pansi pa squat, kanikizani zidendene pansi kuti muwongole miyendo ndikukanikiza ma dumbbells pamwamba pake. Rep imakwanira pamene miyendo ili yowongoka ndipo ma dumbbells ali molunjika pamapewa, ma biceps amapanikizidwa ndi makutu.

E. Zingwe zotsikira kumbuyo m'mapewa kwinaku zikutsikira mu squat kuti ayambirenso kutsatira.

Momwe Mungapangire Mpikisano wa Kettlebell

Ma kettlebell thrust ndi osiyana pang'ono ndi ma dumbbell thrusters. "Makina a kettlebell thruster mechanics ali pafupifupi ofanana ndi dumbbell, koma muyenera kusamala pang'ono pakukhazikitsa ndi malo akutsogolo, chifukwa cha malo a kettlebell," akutero Rouse. Chifukwa chake, ngati mwangoyamba kumene kusunthako ndipo muli ndi ma dumbbell (okhoza kuwongolera), yambani pamenepo musanapite patsogolo paukadaulo wowongolera kettlebell.

Chidziwitso: "Ndikofunikira kuti mukhale okhazikika kutsogolo mukakhala pansi pa squat," Rouse akutsindika. Ngati nthawi iliyonse ma kettlebell ayamba kuchoka pathupi pamene muli mu squat, izi zimayika msana wanu m'malo osokonezeka. Yikes. (Zokhudzana: Zomwe Zimayambitsa Kupweteka Kwambiri Kwambiri. Komanso, Momwe Mungawatonthoze ASAP).

Pansipa, masitepe A ndi B akufotokoza njira yoyenera yoyeretsera kettlebell pamalo oyambira, pomwe masitepe C ndi D amafotokoza momwe mungapangire sewero la kettlebell thruster.

A. Imani ndi mapazi motalikirana m'lifupi mwake, mutagwira kettlebell m'dzanja lililonse kutsogolo kwa chiuno, manja akuyang'ana mkati. Imani m'chiuno kumbuyo ndi m'munsi mabelu mainchesi angapo, kenaka yeretsani mabeluwo kutsogolo.

B. Yang'anani kawiri kutsogolo kutsogolo: Chogwirizira belu chiyenera kukhala pakati pa chikhatho, mpira wa kettlebell umakhala kumbuyo kwa mkono, ndipo mkono uyenera kukhala pafupi ndi thupi. Bicep iyenera kukhomedwa pafupi ndi nthitiyo ndipo zigongono zimapendekera pansi, osati kumbali.

C. Kukhala ndi dzanja lolimba komanso losalowerera ndale (palibe kupuma pakati pa dzanja ndi mkono) khalani kumbuyo mu squat. Limbikitsani zidendene kuti muyimirire ndikuyang'ana mabelu pamwamba.

D. Bweretsani mabelu kumalo oyimilira kutsogolo ndikugwera mu squat kuti muyambirenso kutsatira.

Momwe Mungapangire Zida Zokhazokha

Osalakwitsa: Kugwiritsa ntchito cholemetsa chimodzi m'malo mwa ziwiri sizikutanthauza kuti mayendedwe theka zovuta. M'malo mwake, Rouse akuti mukamachita molondola, mayendedwe amodzi amalimbitsa mtima wanu kuposa momwe amachitira ndi mayiko awiri. "Mbali imodzi yokha ya thupi ikadzaza, minofu yayikulu mbali inayo imalembedwa kuti ikuthandizeni kukhazikika," akufotokoza. Ngakhale kuti mbali imodzi yokha ya thupi ikunyamula katundu, thupi lonse likugwira ntchito limodzi kuti ligwire bwino ntchitoyo. (Onani zambiri: Kodi Unilateral Training Ndi Chiyani Ndipo Chifukwa Chiyani Ndi Yofunika Kwambiri?)

Kuphatikiza apo, "anthu ambiri sali olimba mofananamo, amayenda, komanso samasintha mbali zonse za thupi lawo," akutero a Rouse. Kuchita mtundu uliwonse wa ntchito imodzi ndi yopindulitsa pozindikira ndi kukonza ma asymmetries amenewo, omwe angathandizenso kupewa kuvulala ndi kukonzanso, akutero. Limbikitsani moyo wautali!

Ngati mukuwoneka wopusa, mwina mukulakwitsa. "Chifukwa muli ndi cholemetsa chimodzi chokha, ndizofala kuti anthu aziwoneka okhota pamene akuchita izi," akutero Wickham. "Izi sizoyenera." Kukonzekera: Sungani zotsekera zanu mkati kuti zisunge m'chiuno ndi mapewa mbali zonse pakati pa mayendedwe. Apanso, masitepe A ndi B amafotokoza kuyeretsa kulemera mpaka kutsogolo.

A. Imani ndi mapazi otambalala m'chiuno, mutanyamula cholumikizira m'dzanja limodzi, mutapachikika kutsogolo kwa ntchafu.

B. Hinge m'chiuno, kutsitsa dumbbell penapake pamwamba pa mawondo. Limbikitsani kupyola miyendo kwinaku mukukoka thupi limodzi mthupi. Belu ikadutsa mchiuno, ikani belu kutsogolo, mutagwira squat musanayime. Apa ndiye poyambira.

C. Lembani ndi kumangika pachimake, kenako khalani pansi mpaka matako atasunthika mofanana musanakwere mmwamba, mutulutse mpweya kwinaku mukumenyetsa pamwamba pake. Malizitsani kuyimilira ndikuwongola miyendo ndi mkono, kufinya bicep kulowera khutu.

D. Pang'onopang'ono mubweretsereni dumbbell paphewa ndikumira m'chiuno kuti muyambirenso kutsatira.

Momwe Mungapangire Thruster Ball Ball

Nthawi zambiri, mpira wamankhwala wosiyanasiyana ndi chimodzi mwa zida zomwe sizimagwiritsidwa ntchito kwambiri pamasewera olimbitsa thupi, malinga ndi Wickham. Kuphatikiza pa mipira yapakhoma, mankhwala a squat amayeretsa, kuwombera mpira, kupindika kwa Russia, ndi ma mpira ma V-ups, mipira yamankhwala itha kugwiritsidwa ntchito opangira. (Zokhudzana: Chifukwa Chake Muyenera Kuyamba Kuchita Zoyeretsa Zamankhwala-Mpira, Stat)

Wickham akuti: "Makina oyendetsa mpira ndi njira yabwino kwambiri kwa anthu omwe samasuka kugwiritsa ntchito barbell," akutero. "Nthawi zambiri imakhala yopepuka komanso yotetezeka, ndipo chida chooneka ngati mpira nthawi zambiri chimakhala chodziwika bwino."

Ananenanso kuti chifukwa mipira yamankhwala nthawi zambiri imakhala yopepuka, ndi njira yabwino yopangira zolimbitsa thupi zopepuka, zolimbitsa thupi zomwe zimangowonjezera mphamvu zamtima (zomwe zimakupangitsani kupuma movutikira poyerekeza ndi mphamvu zomanga). Gawo A ndi B limalongosola m'mene mungatsukitsire mpira mpaka kutsogolo.

A. Imani ndi mapazi motalikirana m'lifupi m'lifupi, mutagwira mbali zonse za mpira wamankhwala, zala zanu zikuyang'ana pansi.

B. Cholumikizira pachimake ndi zingwe m'chiuno kuti muchepetse mpira mpaka ntchafu. Mukuyenda kumodzi kwamadzimadzi, yongolani miyendo pamene mukukokera mpira mmwamba mozungulira thupi, kukweza mapewa molunjika m'makutu, kuzungulira zigongono kuti mugwire mpira kutsogolo mu kotala squat. Imani mpaka mmwamba. Apa ndiye poyambira.

C. Lembani mkati, kulimbitsa pakati, kenako ndikukhazikika m'zigongono, khalani m'chiuno mmbuyo ndikugwada kuti muchepetse.

D. Yendetsani kupyola zidendene kuti muyime ndikukankhira mpira pamwamba.

Kodi Ndizotheka Kuchita Zolimbitsa Thupi Kukhala Zosavuta?

Kudana ndi kuphwanya kwa inu, koma ngakhale kwa othamanga kwambiri, othamanga sakuyenda mu paki. M'malo mwake, ngati mumadzimva kuti ndiosavuta, mwina mukuwalakwitsa. Mwa kapangidwe kake, zolimbitsa thupi ndizovuta chifukwa zimagwira ntchito yamagulu ndi minyewa nthawi imodzi, Wickham akutero. (Onani zambiri: Kodi Zolimbitsa Thupi Zapakati Ndi Chiyani Chifukwa Chofunika?)

Ngati kusiyanasiyana kwam'mwambamu sikungatheke kwa inu pompano, Wickham amalimbikitsa kuti muthe kusunthira magawo ake (squat ndi atolankhani) ndikugwiritsa ntchito malo anu ofooka.

Ngati ndizovuta chifukwa simungathe kufanana ndi squat wanu? Phunzirani squat ya mpweya. Mukangokwera squat kuya mwakuya ndi mawonekedwe abwino, onjezerani kulemera mwakumenyera chikho kapena barbell kutsogolo kwa squat, akutero. Ngati ndizovuta chifukwa udindo wanu wapamwamba ndi choncho? Gwiritsani ntchito mphamvu paphewa panu ndi makina osindikizira pamwamba ndikunyamula ndikusuntha kwamapewa.

Kodi ndizovuta chifukwa cha kayendedwe ka mayendedwe? Chepetsani kulemera kwake, ndipo muchepetseni mayendedwe kutsogolo kwa squat kutsogolo kuti musindikize, m'malo mwake, akuwonetsa Wickham. Kutanthauza kuti, muima kaye kumtunda kwa squat yakutsogolo musanapitirire kulemera kwake.

Momwe Mungaphatikizire Othandizira Kuti Mukhale Olimbitsa Thupi

Ngati mukungophunzira masewera olimbitsa thupi, yambani kuyatsa. Wickham anati: "Phunzirani kuyenda molemera mukhoza kubwereza maulendo 15 mpaka 20 osasweka ndi mawonekedwe abwino."

Kenako sinthani kulemera kwake ndi chiwembu chanu potengera zolimbitsa thupi zanu. "Oponya amatha kugwiritsidwa ntchito kukonza mphamvu, nyonga, kapena kupirira, kutengera momwe mumayendetsera mayendedwe," akutero a Rouse. Ngati cholinga chanu ndi mphamvu, khalani ndi nthawi yolimbitsa thupi ndikulimbitsa thupi. Kenako, pangani seti ya 5 x 5, yolemetsa momwe mungathere ndi mawonekedwe abwino, kupumula mphindi 2 pakati pama seti. Zokometsera.

Ngati cholinga chanu ndi kupirira kapena mtima ndi mtima, chitani zolimbitsa thupi mobwerezabwereza. Mutha kuyesa CrossFit WOD Fran, yomwe imaphatikizira ma repusters 45 ndi ma 45 obwereza. Kapena yesani CrossFit WOD Kalsu yomwe ikuphatikizapo kukwaniritsa 100 thrusters mofulumira momwe mungathere, ndikuchita ma burpees asanu pamwamba pa mphindi iliyonse. (Buh-buy elliptical, moni CrossFit thruster workouts.)

Ndipo ngati cholinga chanu kukhala cholimba, Rouse amalimbikitsa kuti mupange magawo atatu a 8 mpaka 12 reps ndi masekondi 90 kupumula pakati pa seti.

Zowonadi, ziribe kanthu momwe mungaphatikizire ophatikizira pazochita zanu zolimbitsa thupi, mudzakhala olimba komanso olimba. Zedi, kusuntha sikungakupangitseni (kapena ma pops anu) kukhala bwino pakuvina, koma kukupatsani miyendo ndi mapapo omwe mukufunikira kuti mukhale boogie. usiku. yaitali.

Onaninso za