Cholakwika Chimodzi Choopsa Chimene Mungakhale Mukuchipanga Nthawi Yakuwonongeka Kwa Ziwombankhanga

Zamkati

• Vuto ndi chiyani?
• Mmene Mungasungire Kaimidwe Koyenera Pamene Mukukweza
• Onaninso za

Kudzikweza kunayamba kutchuka. Ndipo simusowa ngakhale kukhala wopanga zida zamagetsi kuti muyandikire pafupi ndikukhala ndi masewera olimbitsa thupi. Amayi omwe amaphunzira kumisasa ya boot, akuchita CrossFit, komanso kuchita masewera olimbitsa thupi nthawi zambiri amakhala akukumana ndi ma kettlebells, ma barbells, ndi zina zambiri. Ngakhale otchuka ngati Kate Upton ndi Brie Larson akukweza mbiri yolimbitsa thupi. (BTW, izi ndi zomwe zimachitikadi akazi akakweza zolemera.)

Koma zikafika pakukweza zinthu zolemetsa, chitetezo chimakhala wapamwamba zofunika. Ndipo pali aphunzitsi olakwitsa amodzi omwe amawona pafupipafupi ndi ma newbies olimbitsa thupi omwe amawapangitsa kukhala osakhazikika. Choyipa? Kukhazikitsa ndizosavuta kuposa momwe mungaganizire. Nazi zomwe muyenera kudziwa.

Vuto ndi chiyani?

Kodi mudamuwonapo wina atanyamula kapena kufa ndikuwawona akutambasula m'chiuno kumapeto kwa gululi? Nthawi zina, zimakhala zotalika kwambiri moti amatsamira chammbuyo. Eya, limenelo si lingaliro labwino.

Nicole Ramos, D.P.T., dokotala wamankhwala olimbitsa thupi komanso wophunzitsa munthu wodziwika bwino anati: Koma n’chifukwa chiyani zili zoipa chonchi? "Zomwe zikuchitikadi ndi hyperextension ya lumbar spine." Ndilo gawo la msana wanu lomwe limapanga msana wanu. Hyperextending imatanthawuza kuti mukukankhira kunja komwe kumayendera poikakamiza kuti ikhote mu mawonekedwe a "c" omwe ayang'ana chammbuyo. Mutha kuyerekezera za kutsetsereka kwa otsika kumbuyo monga momwe mumatulutsira matako anu (ku IG "zofunkha zotulutsa" zojambula zamagalasi). Koma zikhoza kuchitikanso mukamafinya masayawo mothina kwambiri ndikukankhira m'chiuno mpaka kutsogolo kwakuti mutsala pang'ono kutsamira pamwamba pa masewera olimbitsa thupi.

"Nthawi zambiri zimabwera chifukwa choyesera kuyendetsa ziuno zanu kuti mukamalize kukweza," akufotokoza a Ramos. Anthu ambiri amaphunzitsidwa kuyimirira kwathunthu ndikufinya ma glute awo kumapeto kwa squat kapena deadlift. Koma nthawi zina, izi zimapangitsa anthu kudalira kwenikweni. Mwanjira ina, sangathe kufinya matako awo popanda kunyengerera kumbuyo kwawo. "Kuwonjezeka kwa msana wa lumbar kumapangitsa kuti ubweya wambiri ukhale wolimba kumaso a lumbar ndi ma sacroiliac (omwe amalumikiza msana wanu m'chiuno)," akuwonjezera Ramos. Mwa kuyankhula kwina, zimayika *zambiri* kupanikizika kumunsi kwanu kuti mupinde m'njira yomwe sikuyenera kutero-ndipo ndi malo omwe amavulazidwa kwambiri poyambira. (Zogwirizana: Kodi Zimakhala Zabwino Kukhala Ndi Zowawa Zobwerera Kumbuyo Mukamaliza Kulimbitsa Thupi?)

Akatswiri akuvomereza kuti sizabwino kuchita izi mukufa, koma 'makamaka * ndizowopsa kuzichita m'bwalo lamakalata. "Kuponyedwa mwamphamvu kwambiri m'chiuno mwa squat kumatha (koma sikuti nthawi zonse) kumapangitsa bar kuti izitha kuwuluka pang'ono kuchokera pa 'alumali' lakumtunda kwanu," akufotokoza a Greg Pignataro, C.S.C.S., ku Grindset Fitness. "Pamene mphamvu yokoka imakokera pansi pa theka la inchi, imawonjezera mphamvu yowonjezera ku msana wanu, zomwe zingayambitse kuvulala." Uwu. Ngakhale sichoncho wotsimikizika kuti udzipweteka wekha ngati ukweza njira iyi, bwanji uika pangozi?!

Mmene Mungasungire Kaimidwe Koyenera Pamene Mukukweza

Chifukwa chake, mungadziwe bwanji ngati mukulakwitsa poyamba, ndipo mungachite chiyani? Izi ndi zomwe akatswiri olimbikitsa thupi amalimbikitsa.

Funsani thandizo. Ngati mumachita masewera olimbitsa thupi ndi ophunzitsa, funsani m'modzi wa iwo kuti awone luso lanu-kapena bwino, konzani nthawi yophunzitsira kuti muwonetsetse kuti mawonekedwe anu ndi olimba. "Ndizosangalatsa nthawi zonse kukhala ndi maso awiri mukamakweza kwambiri," akutero a Ramos. Ngati kulembetsa wophunzitsa sizotheka, mutha kudziyang'anitsitsa. "Ngati mukugwira ntchito pawokha, kudzijambula nokha ndiyo njira yabwino kwambiri yosanthula momwe mukugwirira ntchito ndikukonza mayendedwe ochepa."

Phunzirani zomwe zimatseka zomwe mumakonda ayenera kumva ngati. "Nthawi zambiri, kulipira mayendedwe monga hyperextension ya lumbar spine ndi vuto loyendetsa magalimoto," akutero a Ramos. Mwanjira ina, thupi lanu silinazolowere kuyenda motero. Pakutseka kolimba (komanso kotetezeka), kupita kukachita masewera olimbitsa thupi kwa Ramos ndikukankhira m'chiuno pa benchi. Gwiritsani ntchito kukana kopepuka (kapena kusakaniza konse) ndipo yang'anani pakukwaniritsa kupendekera kwapambuyo kwa pelvic pamene mukusuntha pelvis mu ntchafu yowonjezera (pamwamba pa rep), amalimbikitsa.Izi zikutanthauza kuti chiuno chanu chikugwedezeka pansi, pafupifupi ngati inu ' kulowetsanso mchira wanu pakati pa miyendo yanu. "Ndimakondanso kutsekula kumbuyo kwa m'chiuno mkati mwa thabwa," akutero."Ndizosatheka kunyengerera msana wanu wam'mbali pambuyo pake." Ndipo ndicho fungulo. Ngati mumapendekeka kumbuyo kwa pelvic, msana wanu udzakhala wathyathyathya, osati wopindika, kotero simungathe kukulitsa msana wanu. Mukangokhala ndi chizoloŵezi cham'mbuyo cham'mbuyo mosalekeza muntchito izi, bwererani ku squat kapena kuwonongeka kwanu kuti muwone ngati mungaphatikizire njira yatsopanoyi poganiza zam'mbuyo zam'mbuyo zam'chiuno kuti mukwaniritse kutsekeka kwamphamvu ndi msana wosalowerera ndale. (Zokhudzana: Magulu Anu Sali Ofooka, Samangowombera)

Yesetsani kufinya matako anu. Inde, kwenikweni. Ngati njira yolowera m'chiuno sikukuthandizani, yesani izi. "M'malo 'mokakamiza' m'chiuno mwako ndi 'kugwedeza' mchira, muyenera kuyesayesa kupyola malire," akutero a Timothy Lyman, wophunzitsa payekha wotsimikizika komanso woyang'anira maphunziro ku Fleet Feet Pittsburgh. "Ganizirani za 'kufinya' kapena 'kukumani' masaya anu matako pamodzi, osalola kuti chiuno chanu chiziyenda mtsogolo. Mwa kuthana ndi zisonga zapamwamba pamwamba pa squat kapena deadlift, mudzayang'ana zolimba zanu ndikukhala pachimake kwinaku mukusunga msana ndi msana pabwino, osalowerera ndale. "

Phunzirani momwe mungakhazikitsire mtima wanu. Mukasunga pachimake chanu kukhala chokhazikika komanso cholimba panthawi yonse yokweza, simungathe kukankhira m'chiuno patsogolo. Momwe mungachitire izi:

• Kumayambiriro kwa rep iliyonse, mumatenga mpweya wakuya, wa diaphragmatic, ndikudzaza mimba yanu.
• Kenako, mutapuma, kokerani mchombo wanu kumtunda kwanu, ndikulumikiza minofu yam'mimba.
• Osatulutsa mpweya mpaka mutsirize.
• Musanayambe rep yotsatira, tengani mpweya wina wa diaphragmatic.

"Iyi ndi njira yabwino kwambiri yopewera kuvulala mukanyamula zolemera chifukwa zimakulepheretsani kugwa kutsogolo ndikuyika kupsinjika kosayenera kumbuyo kwanu," akutero Pignataro. (Nawa maupangiri ena amomwe mungakhazikitsire pachimake pamasewera anu.)

Sungani kuwala. Mpaka mutakonza zokweza zanu, pali lamulo limodzi loti muzitsatira: "Mwa njira zonse, kuchepetsa kulemera kumene mukugwiritsa ntchito ndikugwira ntchito pa fomu poyamba!" atero a Gabrielle Fundaro, Ph.D., othandizira azaumoyo komanso ochita masewera olimbitsa thupi a Renaissance Periodization.

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