Ubwino Wambiri wa Wall Ball ndi 3 Great Variations

Zamkati

• Kodi masewera olimbitsa thupi ndi chiyani?
• Kodi muyenera kugwiritsa ntchito mpira wamtundu wanji?
• Ubwino wa mpira wamiyendo ndi chiyani?
• Kodi masewera olimbitsa thupi amachitika bwanji?
• Kusiyanasiyana kwa mpira wamiyala
• Mbali imaponyera
• Pitani patsogolo mwachangu
• Sinthani kasinthasintha
• Mfundo yofunika

Ngati mwakonzeka kuwonjezera mphamvu zanu, kuphwanya maziko anu, ndikutsutsa minofu iliyonse mthupi lanu, ndiye kuti tikusunthirani. Zochita zolimbitsa thupi pakhoma ndizolimbitsa thupi, zolimbitsa thupi zomwe mutha kuwonjezera pamphamvu iliyonse kapena kulimbitsa thupi kwamtima.

Kusunthika kumeneku kumachitika ngati gawo la masewera olimbitsa thupi a CrossFit. Komabe, chifukwa cha zotsatira zomwe zimatulutsa, masewerawa tsopano ali m'malo azolimbitsa thupi.

Pitirizani kuwerenga kuti mudziwe zambiri za maubwino osunthira khoma, momwe mungachitire masewerawa mosamala, komanso kusiyanasiyana kwa zolimbitsa thupi zomwe zingakuthandizeni kupitiliza kulimbitsa thupi kwanu.

Kodi masewera olimbitsa thupi ndi chiyani?

Masewera olimbitsa thupi pakhoma ndi osakanikirana, othamanga kwambiri omwe amafunikira kuyesetsa kwambiri kuchokera ku minofu yambiri mthupi lanu.

Amatchedwanso wall ball squat, kusunthaku kumafunikira minofu yamphamvu mthupi lanu lakumunsi kuti ichite squat pomwe minofu yomwe ili kumtunda kwa mgwirizano wanu kuti muchite gawo lokanikiza mukamaponyera mpira kukhoma.

Kuti muchite izi, mufunika kufikira khoma lalikulu, lopanda kanthu ndi bolodi lolemera. Masewera olimbitsa thupi pakhoma amafunika kuti muyime moyang'anizana ndi khoma. Komabe, kusiyanasiyana kwakusintha mawonekedwe amthupi lanu kuti athane ndimagulu osiyanasiyana amtundu.

Kodi muyenera kugwiritsa ntchito mpira wamtundu wanji?

Mpira wapakhoma ndi wosiyana ndi mpira wamankhwala, womwe ndi wocheperako, wolimba, ndipo sunafunikire kuponyedwa kukhoma. Zimasiyananso ndi mpira wonyezimira, womwe ndi wolemera kwambiri, nthawi zambiri umapangidwa ndi mphira, ndipo umapangidwa kuti uponyedwe pansi.

Kusankha mtundu woyenera wa mpira sikungopangitsa kuti ntchitoyi ikhale yothandiza, komanso kumakupulumutsani kuvulala. Ndili ndi malingaliro, kugwiritsa ntchito mpira wopangidwira zochitikazi ndi njira yabwino kwambiri yoperekera ma reps angapo.

Mipira yamakhoma nthawi zambiri imapangidwa ndi vinyl, yokhala ndimalo osanjikiza omwe amawapangitsa kuti azigwira mosavuta. Amabwera ndi zolemera zosiyanasiyana, kuyambira mapaundi pafupifupi 6 mpaka 20.

Pankhani yosankha kulemera koyenera kwa mipira yapakhoma, chinthu choyamba kuganizira ndi thupi lanu komanso thupi lanu. Mpira uyenera kukhala wolemera mokwanira kuti masewerowa akhale ovuta, koma owala mokwanira kuti asasokoneze mawonekedwe anu.

Mwanjira ina, yambani kuwunika ndikupita patsogolo ku mpira wolemera kwambiri mukamadziwa kuyenda. Oyamba kumene angafune kuyamba ndi kulemera kopepuka kwa mapaundi 6 kapena 8, pomwe olimba kwambiri angafune kuyesa mapaundi 10 kapena kupitilira apo.

Ubwino wa mpira wamiyendo ndi chiyani?

Zochita zolimbitsa thupi pamakoma zimakupindulitsani kwambiri ndipo zimagwira ntchito pafupifupi gulu lililonse la minyewa mthupi lanu. Ikuthandizaninso kusuntha thupi lanu paliponse poyenda - kutsogolo kupita kumbuyo, mbali ndi mbali, komanso mozungulira.

Zochita zolimbitsa thupi pamakoma zimatenga magulu angapo amisempha, kuphatikiza:

• alireza
• ziphuphu
• mitsempha
• kubwerera
• chifuwa
• mapewa
• ziphuphu
• triceps
• minofu yapakati

Masewera olimbitsa thupi pakhoma amakulitsa kugunda kwa mtima wanu, ndikupanga njira yabwino yosinthira kulimbitsa thupi kwanu ndikuwotcha mafuta. Zimathandizanso kukulitsa mphamvu yanu yophulika, yomwe ndi gawo lofunikira pamasewera ambiri othamanga.

Kuphatikiza apo, kuchita izi kungakonzekere kulumikizana kwanu ndi maso ndikukulitsa luso lanu loponya ndi kulondola.

Kodi masewera olimbitsa thupi amachitika bwanji?

1. Sankhani khoma lolemera loyenerera, ndipo ligwireni m'manja.
2. Imani pafupi mapazi awiri kutsogolo kwa khoma ndi mapazi anu m'chiuno-m'lifupi palimodzi, zala zakunja pang'ono.
3. Gwirani mpirawo pachifuwa kutalika. Onetsetsani kuti mwayika zigongono m'mbali mwanu.
4. Gwiritsani ntchito maziko anu ndi kufinya mpira. Mukakulimbikira mpira, mumafunikira kuti maziko anu ndi mapewa agwire ntchito.
5. Yambani gawo lotsika la squat kwinaku mukusunga mpira pachifuwa. Khalani pansi mpaka ntchafu zanu zikufanana ndi pansi.
6. Kenako ikwanireni thupi lanu kwinaku mukuponya mpirawo molunjika pafupifupi mamita 8 mpaka 12 kutalika. Sungani mikono yanu. Langizo: Sankhani malo m'derali, ndipo yang'anani kumeneko nthawi yonseyi.
7. Gwirani mpirawo utayamba kugundika, sungani mpirawo pachifuwa, ndikulumphira pansi kuti mubwereze zochitikazo.
8. Pangani kubwereza 10-15 kwama seti 2-3. Kapena, ikani powerengetsera masekondi 30 ndikuchita zambiri momwe mungathere.

Kusiyanasiyana kwa mpira wamiyala

Mbali imaponyera

Kusiyanasiyana kwamasewera olimbitsira khoma kumapangitsa thupi lanu kukhala mbali yoyenda mozungulira yomwe imatsutsana ndi gawo lanu - makamaka zotengera - chifuwa ndi mapewa.

1. Gwirani mpirawo m'manja, zikhatho.
2. Imani mozungulira kukhoma, phewa lamanja moyang'ana kukhoma, pafupifupi mamita atatu.
3. Lowani pamalo otsekemera, ndi mawondo anu atawerama, ndi mpira kunja kwa ntchafu yanu yakumanzere.
4. Pamene mukukulitsa miyendo yanu kuti muyimirire, yendetsani phazi lanu lakumanzere, mutembenuke, ndikuponyera mpira pakhoma.
5. Khalani pamalo awa kuti mugwire mpira. Bwererani poyambira ndikubwereza.
6. Chitani zobwereza 10 mbali iliyonse.

Ngati kusunthaku kuli kovuta kwambiri, yambani ndi kusinthana kwa thunthu loyimirira. Gwirani mpira pachifuwa, pafupi ndi thupi lanu, ndikusinthasintha thupi lanu kumanja ndi kumanzere.

Pitani patsogolo mwachangu

Kuti mupeze squat yozama yomwe imagwira ntchito ma adductors ambiri, yesani kutsogolo kuponyera mwachangu. Mwa kuloza zala zakumanja, mumagwiritsa ntchito minofu yamkati ya ntchafu ndikudalira kwambiri mphamvu zanu.

Gawo loponyera pansi likukoka mu biceps ndi chifuwa.

1. Yang'anani ndi khoma, ngati kuti mukuchita masewera olimbitsa thupi pakhoma.
2. Gwirani mpirawo m'manja mwanu, kenako muuike pakati pa miyendo yanu.
3. Pitani kumalo otsekemera.
4. Gwiritsani ntchito glutes, imani, ndikuponyera mpira kumtunda.
5. Gwirani mpira ndikukhazikika mpaka pomwe mumayambira.
6. Bwerezani nthawi 10.

Sinthani kasinthasintha

Kusunthaku kumafunikira mphamvu yolimba komanso kuthekera kosinthasintha mbali zonse ziwiri. Ingochotsani kasinthasintha ngati mwakwanitsa kuchita masewera olimbitsa thupi pamakoma, muli ndi zovuta, ndipo mumayenda bwino m'thupi lanu.

Kuchita masewerawa kumagwira mapewa anu, kumbuyo kwenikweni, ma biceps, chifuwa, pachimake, ma quads, ma hamstrings, ndi glutes.

1. Gwirani mpirawo m'manja, m'manja, ndi kumbuyo kwanu moyang'anizana ndi khoma.
2. Pitani kutali ndi khoma mpaka mutakhala kutalika kwa thupi. Mwachitsanzo, ngati muli wamtali mamita 6, onetsetsani kuti pali malo osachepera 6 mita pakati panu ndi khoma.
3. Khalani pansi, sinthani kumanja, ndikuponyera mpira kukhoma. Mudzakhala mukuyang'ana phewa lanu lakumanja kukhoma.
4. Gwirani mpirawo utachoka pakhoma, ndikubwereza mbali inayo.
5. Chitani zobwereza 10 mbali iliyonse.

Mfundo yofunika

Masewera olimbitsa thupi pakhoma ndikusunthira kwapakatikati mpaka kolowera komwe kumatha kuthandizira gawo lililonse lochita masewera olimbitsa thupi kapena kulimbitsa mphamvu.

Kuthana ndi masewera olimbitsa thupi pamakoma kumatha kukulitsa kugunda kwa mtima wanu, kukhala athanzi pamtima, ndikusandutsa thupi lanu kukhala makina oswa kalori. Itha kulimbikitsanso magulu ambiri am'mthupi mwanu.

Ngati mukufuna kutsutsa minofu yanu mopitilira muyeso, mutha kuyesa mitundu ingapo yama squat okhazikika pakhoma kapena pang'onopang'ono kuwonjezera kulemera kwa mpira.