Momwe Mungapangire L-Sit (ndi Chifukwa Chake Muyenera)

Zamkati

• Ubwino Wolimbitsa Thupi wa L-Sit
• Momwe Mungapangire L-Sit
• Gawo ndi Gawo L-Sit Guide
• Kukula kwa L-Sit
• Momwe Mungagwiritsire Ntchito Ma L-Sits mu Workout Yanu
• Onaninso za

M'zaka zaposachedwa, thabwa lidapitilira zonse ziwiri ndikukhalitsa mutu wa "Zolimbitsa Thupi Zabwino Kwambiri." Koma pali kusuntha kwatsopano mtawuni komwe kumatsutsana ndi matabwa mogwira mtima komanso kofunika: The L-sit.

Palibe mthunzi pamatabwa, koma ndizofanana, Nike MetCons mu bokosi la CrossFit. Yendani kumalo aliwonse ochitira masewera olimbitsa thupi, ndipo mwayi ukhoza muwona wina akutaya thabwa kwinaku akuyang'ana wotchi yake pamasekondi angapo aliwonse.

Monga thabwa, L-sit imakhalanso yoyambira thupi - koma nthawi zambiri imawoneka kunja kwa mabokosi a CrossFit ndi masewera olimbitsa thupi. "L-sit ndi zovuta, koma ngati mukufuna kukonza mphamvu yanu yayikulu komanso kukhazikika, ndizofunikira," akutero Kari Pearce, 2018 Fittest Woman ku US (malinga ndi CrossFit Games), komanso wopanga Pearce Power Abs Pulogalamu.

Yakwana nthawi yoti mupereke chidwi chomwe chikuyenera. Pansipa, othamanga anayi ndi akulu akulu a CrossFit amafotokoza zabwino za L-sit, momwe angachitire imodzi moyenera, komanso momwe angagwirire ntchito yolimbitsa thupi-chifukwa, mwayi wake, sungathe ngakhale pano . (FWIW, Jen Widerstrom akuganiza kuti ndi imodzi mwamphamvu zolimbitsa thupi zomwe muyenera kudziwa, inunso.)

Ubwino Wolimbitsa Thupi wa L-Sit

ICYDK, maubwino olimbitsa mtima wanu amapitilira kupitilira kujambula abs: Kuti mukhale okhazikika, kukhazikika msana ndi mafupa anu, kusamutsa mphamvu ku miyendo yanu, ndikukutetezani kuti musavulazidwe, maziko olimba ali ndi maubwino ena. (Onani zambiri: Chifukwa Chake Mphamvu Zapakati Ndi Zofunika Kwambiri).

"Pakatikati ndi amodzi mwamagulu ofunikira kwambiri a minofu m'thupi," akutero Stacie Tovar, mwiniwake wa CrossFit Omaha ndi Go Far Fitness. "Mumagwiritsa ntchito nthawi iliyonse mukatola kena kake pansi, kuvala nsapato zanu, kulowa ndi kutuluka mgalimoto yanu, kapena kukhala pachimbudzi."

Mosiyana ndi ambiri pachimake masewera kutibasi gwirani ntchito pachimake, L-sit imagwira ntchito yanu, ma oblique, ma flex hip, quads, triceps, mapewa, pecs, ndi lats, atero Pearce. "Sizitenga nthawi kuti mutope mitundu ingapo ya minofu ndi iyi, kotero mudzapeza phindu lalikulu pakuchita masewera olimbitsa thupi."

Pamene mukugwira ntchito magulu onse a minofu ndi abwino, gawo labwino kwambiri ndiloti mukuwagwiritsa ntchito mwachidziwitso-akawasunga pamalo amodzi kwa nthawi.

"Zochita za Isometric zimapangitsa minofu popanda kuwachulukitsa (ma eccentric mazoezi) kapena kufupikitsa (kulimbitsa thupi)," atero a Dave Lipson, CrossFit Level 4 mphunzitsi komanso woyambitsa Thundr Bro, nsanja yolimbitsa thupi. Kwenikweni, mukusinthasintha minyewa popanda kusuntha kwenikweni. "Zochita za isometric izi zimapangitsa mphamvu zapakati pa mzere ndi kukhazikika, zomwe zimateteza msana wanu ndipo zingakuthandizeni kumasulira mphamvu mpaka kumapeto."

Kutanthauzira? Kusunthaku kumakonza mayendedwe ena monga kukankha kwa dzanja, kukankha-mmwamba, zala zakumapazi, zakufa, ndi ma barbell squat.

Momwe Mungapangire L-Sit

Ma L amatha kuchitidwa pansi popanda zida kapena kugwiritsa ntchito ma parallettes (omwe nthawi zina amatchedwa dip bars kapena EQualizers), mphete zopachika, kapena mabokosi awiri kapena mabenchi a msinkhu womwewo.

Takonzeka kuyesa imodzi? "Ndi manja owongoka, ikani manja anu pansi kapena pazida. Kenako, kwezani miyendo yanu poyisunga mpaka ikufanana ndi pansi kotero kuti thupi lanu lipange mawonekedwe" L ", akufotokoza Pearce. Mukamachita izi, jambulani mapewa anu kumbuyo ndi pansi, khalani kumbuyo kwanu molunjika, ndipo yang'anani kutsogolo ndi khosi losalowerera ndale, akutero.

Zikumveka zosavuta, sichoncho? Pearce akuvomereza. "Ndizosavuta. Koma ndi chimodzi mwazinthu zovuta kwambiri zolimbitsa thupi zomwe zilipo," akutero. "Poyerekeza pang'ono, ndakhala ndi thabwa kwa mphindi 23 koma L-sit yanga yayitali kwambiri yomwe ndalemba ndi masekondi 45."

Kodi m'mutu mwanu mukulirabe?? Osadandaula, pali kusiyanasiyana komanso kupitilira kwa L-sit komwe sikovuta, komwe akatswiri amafotokoza pansipa.

Gawo ndi Gawo L-Sit Guide

A. Ngati mukugwiritsa ntchito mabokosi awiri, mabenchi, kapena ma palletlette, akhazikitseni kuti azikhala ocheperako pang'ono kuposa kupingasa phewa. Imani pakati pawo ndikuyika manja anu mbali iliyonse kuti akhale pansi pa mapewa.

B. Wongolani mikono, tseketsani zigongono mbali, kokerani masamba amapewa pansi ndi kutali ndi makutu, ndikuchita lats. Kenako, kukankhira m'mitengo, ikani miyendo yakunyamula (molunjika komanso palimodzi) pansi mpaka ikufanana (kapena pafupi ndi) pansi.

C. Gwirani apa, mawondo akuwongoka, kufinya quads pamodzi mwamphamvu, kuloza zala, ndikuyang'ana kutsogolo kuti musalowerere khosi.

Yesetsani kudziunjikira masekondi 30 a L-sit hold pa seti, kupumula masekondi 10 mpaka 20 nthawi iliyonse mukagwetsa. Pamene mukupanga mphamvu, onjezerani nthawi mpaka masekondi 45, ndiyeno mphindi imodzi kapena kuposerapo.

Malangizo a Fomu ya L-Sit Hold

• Musananyamule mapazi anu pansi, ikani zigongono zanu kumbali yanu. Ganizirani za kulowetsa manja anu m'bokosi kuti muthe mapewa anu kumbuyo ndikukhwimitsa zigongono ku thunthu.

• Pakasungidwe, khalani kumbuyo molunjika komanso pachimake kuti muzisunga mapewa ndi msana kuchokera kutsogolo.

• Yang'anani maso pamalo omwe ali patsogolo panu, osati kuyang'ana pansi. Izi zimapangitsa khosi kukhala losalowerera ndale ndikuthandizira kuti mapewa anu asagwedezeke.

Kukula kwa L-Sit

"Mwina mukuyang'ana kayendetsedwe kake ndi kuganiza sizingatheke," akutero Tovar. Ndipo, ngati ndinu woyamba, ndizo zabwino: "Ngati simunayambe mwagwirapo ntchito pa mphamvu zanu zoyambirira, L-sits mwina sipamene mumayambira," akutero Lipson. "Mukufuna kukumana ndi athu. thupi pomwe lili. Ndibwino kuchita masewera olimbitsa thupi omwe mungathe kuchita kuposa kusachita chilichonse. "Izi zati, pali njira zopitilira ku L-sit.

Sit-ups: Lipson akuwonetsa kuti ayambe ndi ab-mat sit-ups kapena GHD (glute-ham developer) sit-ups kuti apange maziko olimba amphamvu. (Apa, gulani ab-mat ndi zina zomwe muyenera kukhala ndi zida zanyumba yanu yaku CrossFit).

Mpando L-Khala: Yesani kusiyanasiyana kumeneku kuti muyambe. Ikani manja anu pafupi ndi m'chiuno mwanu ndipo manja anu atsekeke kwambiri kotero kuti matako anu akukwera pamwamba pampando. Kenako, yesetsani kutambasula mwendo wina patsogolo panu ndikuchigwira pamenepo (ngakhale sichili chowongoka), ndi chimzakecho pansi. Yesani kugwira kwa masekondi 30, kenaka sinthani mbali.

Tuck position: Ngati muli ndi maziko olimba amphamvu, mutha "kuyamba ndi mawonekedwe ndikukonzekera L-sit," akutero Tovar. Kwenikweni, mudzakhala L-sit koma khalani ndi mawondo ogwada pafupi ndi chifuwa chanu motsutsana kwathunthu. Mukakhala omasuka pano, mutha kuyesa L-sit yokhazikika.

Lembani L-Khala: Mukakhala omasuka kuchita L-sit pamalo okhazikika, olimba-monga bokosi, benchi, kapena parellettes-mukhoza kuyesa kukhala ndi L-sit pa mphete zolendewera. Chifukwa mphete imatha kugwedezeka, minofu yanu yamkati ndi yamapewa imayenera kugwira ntchito molimbika kuti mukhale okhazikika. Zosavuta?! Yesani kukwera chingwe cha L-sit kapena L-sit kukoka mmwamba.

Momwe Mungagwiritsire Ntchito Ma L-Sits mu Workout Yanu

"Popeza ndi luso komanso malo, masewera olimbitsa thupi a isometric, ngati mukuyang'ana masewera olimbitsa thupi, simudzayika L-sits pakati pa dera lanu kapena WOD," akutero Lipson. M'malo mwake, yesani kuwonjezera pa masewera olimbitsa thupi enieni kapena pa kutentha kwanu kapena kuzizira.

Pamapeto pa kulimbitsa thupi kwanu, yesani kukhala ndi ma L-sit atatu ogwiritsira ntchito nthawi yayitali ndi masekondi 90 kupumula pakati pa seti iliyonse, akuwuza Pearce. (Umu ndi momwe mungapangire bwino masewera olimbitsa thupi ku masewera olimbitsa thupi.) "Musade nkhawa ngati nthawi yomwe mumagwira L-sit imatsika ndi seti iliyonse," akutero. "Izi ndizodziwika chifukwa ma L-akukhala ndi ovuta!"

Ndipo chifukwa simusowa zida, "mutha kupatsa mwayi L-kunyumba, tsiku lililonse mukadzuka, komanso usiku uliwonse musanagone," akutero Tovar. Njira yankhanza yodzuka? Zachidziwikire, koma mupeza maziko olimba pochita izi.

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