Zifukwa 6 Kukokera Kwanu Koyamba Sikunachitikebe

Zamkati

• 1. Simukukhulupirirabe kuti mungathe kukoka.
• 2. Simusinthasintha.
• 3. Mumagwiritsa ntchito mikono yanu.
• 4. Mumawachita ngati masewera olimbitsa thupi.
• 5. Mumadalira kwambiri magulu.
• 6. Kugwira kwanu ndi kofooka.
• Mawu Otsiriza Pa Kulemera Kwa Thupi
• Onaninso za

Pambuyo pazokangana kwazaka zambiri, funso loti azimayi atha kukokeratu kunenepa latha. Ndizowona: Akazi amitundu yosiyanasiyana akhoza-ndipo chitani-kupwanya zokoka pafupipafupi. Koma bwanji ngati, ngakhale mutayesetsa kwambiri, simunathe kukhomerera chimodzi? Akatswiri awiri akukoka zomwe zingakhumudwitse-ndi momwe angazipitirire. (Zokhudzana: Momwe (Pomaliza!) Pangani Zokoka)

1. Simukukhulupirirabe kuti mungathe kukoka.

Malinga ndi a Karen Smith, alangizi a kettlebell wamkulu komanso wophunzitsa kulemera kwambiri ndi StrongFirst, chimodzi mwazifukwa zazikulu zomwe amayi amalimbana ndi kukoka sikuthupi; ndi zamaganizidwe. "Takhala atauzidwa kwa nthawi yayitali kuti sitingathe kuchita izi," akufotokoza. "Choncho [akazi] akangovutika, amabwerera ku malingaliro amenewo." Ngati mukuvutika ndi kudzikayikira (*kukweza dzanja*), yesani zowonera. Kupatula apo, muyenera kuziwona kuti mukhulupirire kuti mukwaniritse, akutero Smith.

Chitani izi: Mukakhala pansi, ikani dzanja lanu pachifuwa ndipo linalo pamimba panu kuti likuthandizeni kudziwa komwe mpweya wanu umachokera. Tsekani maso anu ndipo yang'anani kupuma kwambiri kudzera mu diaphragm yanu. Mudzadziwa kuti mukupuma bwino ngati mukukankhira dzanja lomwe lili pamimba mwanu. Mukapumira kwambiri ndikusintha zododometsa m'malingaliro mwanu, yambani kuwona: Yerekezerani kuti mukudumpha kuti mukwerere, ndikulimbitsa thupi lanu, kudzikweza nokha pamwamba pa bala, ndikumabwereranso malo owongoka-mkono. Ngati mungathe, gwiritsani ntchito mphindi zochepa pakuwonera tsiku lililonse. Mutha kuzichita musanagone, chinthu choyamba m'mawa, kapena mchipinda cholemera.

2. Simusinthasintha.

Kodi mumapita kokakoka, kulephera kufika pamwamba pa bala, kukhumudwa, kuima, ndi kuyesanso masabata angapo pambuyo pake? Chabwino, ngati mukufuna kukokedwa koyamba popanda kuthandizidwa, muyenera kuyesetsa mosadukiza, akutero Meghan Callaway, mphunzitsi wamphamvu ku Vancouver, BC, komanso wopanga Ultimate Pull-Up Program. Ndipo njira yabwino yochitira zokoka ngati simungathe kuchita chimodzi (komabe) ndikudutsa muzokoka zosinthidwa.

Chitani izi: Phatikizani kusiyanasiyana kwa zosintha zomwe mumasintha masiku atatu osatsata sabata. Smith amalimbikitsa kusiyanitsa kusiyanasiyana kotero kuti muzitha kuthana ndi zovuta kwambiri patsiku lowala (mwachitsanzo, zopachika zoyambira), zovuta pang'ono patsiku lapakatikati (mwachitsanzo, zopachika), ndikusintha kovuta patsiku lolemera (mwachitsanzo, eccentric zokoka). Malinga ndi a Smith, kusiyanitsa zoyesayesa zanu sabata yonseyi kukuwonetserani kuti mukupatsa thupi lanu mwayi wochira ndikusintha kuti mukhale olimba. Ngati zokoka ndiye cholinga chanu chachikulu chophunzitsira, yambitsani kusintha kwanu mukamakonzekera kumene mukakhala atsopano. Yambani ndi kusiyanasiyana kosavuta ndi kupita patsogolo mukapanda kutsutsidwa.

Basic Hang

Gwirani chitsulo chonyamula ndi manja anu akuyang'ana kutali ndi thupi lanu. Yendetsani ku bar ndi manja anu atatambasula, mapewa pansi ndi mapazi kuchokera pa benchi kapena pansi. Gwirani bola malinga momwe mungathere. Mangirirani pachimake, finyani ma glutes anu, ndikusintha mapazi anu kuti thupi lanu likhale lolimba momwe mungathere. Gwirani kwa masekondi 5 mpaka 30. Bwerezani mpaka maseti asanu.

Concentric Hang

Gwiritsani ntchito benchi kapena kulumphira ku bar kuti mukhale pamwamba pa kukoka ndi manja opindika, mapewa pansi. Konzani mutu wanu, finyani ma glute anu ndikusinthasintha mapazi anu kuti thupi lanu likhale lolimba momwe mungathere. Gwirani kwa masekondi 5 mpaka 30. Bwerezani mpaka ma seti 5. Mukangokhala ndi masekondi 20 mpaka 30, ndinu okonzeka kukoka zina. Ngati mukulephera kupanga cholumikizira chokhazikika kuchokera pakokedwe, sinthani mwa kumangirira pamakina a TRX, a Smith, kapena barbell yokhazikika pamayendedwe a squat.

Kukokera Mmwamba kwa Scapular

Gwirani chingwe chokokera manja anu kuyang'ana kutali ndi thupi lanu. Yendetsani ku bar ndi manja anu atatambasula ndi mapazi kuchokera pa benchi kapena pansi. Konzani mutu wanu ndikufinya masamba anu wina ndi mnzake. Kenaka, lolani mapewa anu kuti apumule kuti mapewa anu asunthike kutali ndi mzake. Yambani ndi 1 mpaka 3 seti ya 8 mpaka 10 reps ndikumanga mpaka 3 seti ya 12 mpaka 15 reps ndikupumira pang'ono pamalo apamwamba.

Eccentric Pull-Up

Gwiritsani ntchito benchi kapena mulumphireni bala kuti mukakhale pamalo apamwamba okoka ndi manja opindika. Tsitsani thupi lanu pang'onopang'ono momwe mungathere mpaka manja anu atawongoka. Ganizirani magawo atatu a 4 mpaka 6 reps, kuthera masekondi 3 mpaka 5 pakutsitsa. Mukatha kupanga magawo atatu a ma 5 mpaka 6 obwereza madzimadzi, pitani patsogolo kukoka kothandizidwa ndi gulu.

Kokani Pamodzi

Tsegulani gulu lotsutsana mozungulira kukoka ndikulowera kuzungulira ndi phazi limodzi, pogwiritsa ntchito benchi ngati pakufunika kutero. Gwirani kapamwamba ndikukoka kuti mikono ndi miyendo yanu ikhale yolunjika. Yambitsani kayendetsedwe kake mwakoka masamba anu amapewa msana wanu. Mukadzikoka pamwamba pa bar, yesetsani kugwiritsa ntchito mphamvu iliyonse pagululo. Kuti ntchitoyi ikhale yovuta, gwiritsani ntchito gulu lochepa thupi. Chitani ma seti 3 a 6 mpaka 10 kubwereza pogwiritsa ntchito chithandizo chochepa momwe mungathere ndikusunga mawonekedwe abwino pa rep iliyonse.

3. Mumagwiritsa ntchito mikono yanu.

Malingana ndi Callaway, amayi ambiri amayesa kudalira mphamvu za manja awo kuti azikokera pamwamba pa bar. Koma kuchitira kukokera-mmwamba ngati biceps curl ndikusuntha kolakwika. Kupatula apo, muli ndi minofu ikuluikulu kumbuyo kwanu ndi m'mapewa yomwe imatha kupanga mphamvu ndi kuyenda kochulukirapo kuposa minofu yaying'ono mmanja mwanu. Mmodzi mwamphamvu ndi latissimus dorsi ("lats"), yomwe ndi minofu iwiri yofanana ndi mafani yomwe imaphimba msana wanu wonse. Minofu ina yayikulu yapamtunda munthawi yanu yokoka ndi minofu yomwe yazungulira masamba anu amapewa, kapena ma scapulae. Pamodzi, ma lats anu ndi scapula amapanga gulu lolimba. Gwiritsani ntchito!

Chitani izi: Nthawi ina mukadzakoka, kaya muthandizidwe kapena osathandizidwa, yang'anani kuyambitsa mayendedwe anu ndi mapewa anu m'malo mokoka ndi mikono yanu, ndikokani masamba anu apamtunda kulunjika kumsana wanu mpaka kutsidya lina, atero a Callaway. Ngati mukuvutika kujambula masamba amapewa anu kumbuyo, onjezerani zokopa zanu zazing'ono zomwe mumachita sabata iliyonse. (Zogwirizana: Upangiri Wanu Wokoka, Master Crow Pose, ndi Zambiri)

4. Mumawachita ngati masewera olimbitsa thupi.

Inde, ma lats ndi ma scapulae ndizofunikira pakukhomera kukoka kwanu koyamba (onani pamwambapa), koma sichoncho chirichonse. "Kuti mupange kukoka kwanu koyamba, thupi lanu lonse liyenera kuti limagwira ntchito yolumikizana," akutero a Callaway. Izi zikutanthauza kuti muyenera kuphunzira momwe mungapangire osati ma lats ndi ma scapulae ofunikira, komanso ma glute, pachimake, komanso miyendo.

Chitani izi: Mukamakokera mmwamba kapena mtundu uliwonse wosinthidwa, yang'anani pakuwongolera pachimake, kufinya ma glutes anu, ndikuwongolera mapazi anu kuti muwotche minofu ya mwendo wanu. Cholinga? Kuti thupi lanu likhale lolimba momwe mungathere pamene mukupachikidwa pa bar.

5. Mumadalira kwambiri magulu.

Mutha kuyesedwa kuti mudumphe kukwera kulikonse ndikungogwiritsa ntchito gulu lotsutsa kuti likuthandizireni kukoka koyamba, koma mwayi ungochedwetsa kupita kwanu patsogolo. Malinga ndi a Callaway, gulu lotsutsa limapereka chithandizo pomwe anthu ambiri amafunikira: pansi pa kukoka. Zotsatira zake, simukhala ndi mphamvu zodzikoka ndi mainchesi angapo apitawo, pomwe anthu ambiri amalephera ndikukoka. Gululo likhoza kukhala bwino ngati lichita bwino, koma chifukwa anthu ambiri sachita bwino, sapita patsogolo,” akutero Callaway.

Chitani izi: Mutha kugwiritsabe ntchito bandi, koma onetsetsani kuti mwakhomerera zina (kupachika mkono wowongoka, kupachika kokhazikika, kukokera kwa scapular, kukokera mmwamba) poyamba. Kugwira ntchito pamaulendo enawa kumalimbitsa ndikukuphunzitsani momwe mungachitire ndi kuyang'anira ma lats, masamba amapewa, pachimake, ndi zotumphukira pamagulu onsewo, zomwe zimakupangitsani kuti musamagwiritse ntchito mphamvu kuchokera pagululo kuti mufike pamwamba bala.

6. Kugwira kwanu ndi kofooka.

Ngati muli ndi vuto kukhazikika pa bala, mudzakhala ndi vuto kukhomerera kukokera mmwamba. Ndipo kamodzi inu chitani pezani kukoka kwanu koyamba, kufooka kofooka kungasokoneze kupita patsogolo, makamaka ngati mungayese kukoka. "Ngati kugwira kwanu ndi ulalo wanu wofooka, ndiye kuti zikulepheretsani," akutero Callaway. Ndipo ngakhale mutha kumangirira mwamphamvu pochita zokopa zosinthidwa, Callaway amalimbikitsa kuwonjezera zina zolimbitsa thupi kuti zikuthandizireni kukoka kwanu. (Nazi zambiri chifukwa chake kuli kofunika kukhala ndi mphamvu zogwira bwino.)

Chitani izi: Gwiritsani ntchito zolimbitsa thupi kamodzi kapena kawiri kumapeto kwa chizolowezi chanu katatu kapena kanayi pa sabata.

Pinch-Grip Carry

Gwirani mbale zing'onozing'ono zolemera (yesani mbale 5- kapena 10-mapaundi) ndi kuzipinikiza palimodzi m'dzanja limodzi, kuziyika pambali panu. Chala chanu chala chachikulu chiyenera kukhala chophwatalala motsutsana ndi mbale zomwe zili mbali yomwe ili pafupi kwambiri ndi thupi lanu ndipo zala zanu zikhale zophwanyidwa kumbali ina. Yendani 25 mpaka 50 mita ndikudina mbale mbali yanu. Sinthani mbali. Bwerezani ma seti atatu mbali iliyonse.

Chopukutira Yembekezerani

Gwirani chingwe chokokera manja anu kuyang'ana kutali ndi thupi lanu. Dzipachikireni pamatabwa manja anu atambasulidwa bwino, mapewa pansi ndi mapazi kuchokera pa benchi kapena pansi. Gwiritsani masekondi 10 mpaka 30. Bwerezani pamitundu yonse itatu.

One-Arm Kettlebell Bottoms-Up Hold

Gwirani kettlebell ndi chogwirira kuti pansi pake pabelulo pakhale denga. Pindani mkono wanu madigiri 90 kuti kettlebell ikhale kutsogolo kwa thupi lanu. Ngati kuli kofunikira, gwiritsani ntchito dzanja lanu laulere kuthandizira kulimbitsa kettlebell. Gwirani masekondi 10 mpaka 30 ndikubwereza kwama seti atatu. Callaway amalimbikitsa kuyamba ndi kettlebell ya mapaundi 10 mpaka 25.

Dumbbell Carry

Gwirani chimbudzi cholemera mdzanja lililonse pansi ndi mbali zanu. Popanda kulola torso yanu kudalira mbali zonse, yendani kwa 25 mpaka 50 mita. Bwerezani pamitundu yonse itatu.

Mafuta a Gripz Curl

Onjezani Fat Gripz (cholumikizira chomwe chimakulitsa kukula kwa bala iliyonse kapena kulemera kwaulere) ku dumbbell ndikuchita ma curl biceps. Konzekerani maseti atatu a 8 mpaka 15 reps pa mkono. Callaway amalimbikitsa kuyamba ndi dumbbell 10 mpaka 25-pounds. Muthanso kugwiritsa ntchito Fat Gripz pazochita zina nthawi iliyonse mukafuna kugwira.

Mawu Otsiriza Pa Kulemera Kwa Thupi

Ngati muli ndi mafuta ochulukirapo m'thupi, zingakhale zovuta kuti mukwaniritse kukoka kosathandizidwa ndi mnzanu wochepa thupi. Kupatula apo, mukakhala ndi mafuta ochulukirapo m'thupi, ndiye kuti mukulemera kwambiri, akuti Smith. Izi zati, zonse zimatengera munthu payekha. Mwachitsanzo, mayi amatha kulemera mapaundi 100 koma amalimbanabe ndi zokopa chifukwa choti sanamange thupi lake lakumtunda kapena kuphunzira maluso oyenera. Pakadali pano, mayi yemwe amalemera pafupifupi kawiri kuposa momwe angakhalire amakhala ndi nthawi yosavuta yokwera pamwamba pa bala ngati ali ndi mphamvu komanso maluso apamwamba. Makhalidwe a nkhaniyi? Musalole kuti chiwerengerocho chikulepheretseni kuphunzira zokopa anthu. "Ndi masewera olimbitsa thupi kwambiri, ndipo maluso nthawi zambiri amaphunzitsa chilichonse," akutero a Callaway.

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