Ukuvivinya okuningi kweCrossFit kufaka yonke imisipha emzimbeni ngandlela thile. Lokhu kubeka izidingo ezithile emisipha ye-core-gluteus, imisipha yesisu, i-iliopsoas kanye ne-extensors yomgogodla, ngoba isebenza njengesixhumanisi phakathi kwebhande lamaphethelo aphezulu nangaphansi. Ukuze uzilungiselele kahle, nakanjani udinga ukufaka ukuzivocavoca okufana nokugoba nge-barbell emahlombe kuhlelo lwakho lokuqeqesha. Namuhla sizokhuluma ngokuthi ngabe lokhu kuyasiza yini emantombazaneni, ukuthi imiphi imisipha esebenzayo, kanye nangendlela efanele yokwenza.
Yimiphi imisipha ebandakanyekayo emsebenzini?
Lapho ugoba nge-barbell emahlombe, izicubu ze-gluteal zisebenza ngenkuthalo: ezincane nezinkulu, i-extensors yemisipha yangemuva neyesisu ibandakanyekile ngokwezibalo. Ngezinga elincane, imisipha yangemuva kwethanga nayo iyasebenza - banesibopho sokuguqula umlenze hhayi kuphela edolweni, kodwa nasejoyintini le-hip.
Ukuthuthuka okunamandla kwamaqembu emisipha efakwe kuhlu ngeke nje kukhulise impumelelo yakho emikhakheni ehlukahlukene yezemidlalo, kepha futhi kuzoba ukuvimbela okuhle kobuhlungu emhlane ongezansi - i- "osteochondrosis" edume kabi, isifo, empeleni, esibangelwa ubuthakathaka bemisipha yelungu lomlenze ongezansi nengezansi, ngaphezu kwalokho, hhayi igama elifanele. Futhi, uzokwengeza ukusebenza emisipheni yebhande lehlombe ngenxa yokuxhumana okungcono nebhande lezitho ezingezansi, amandla amandla omhlane, isifuba nezingalo azokwanda kakhulu.
Ingabe zikhona izinzuzo zamantombazane?
Izinzuzo zamantombazane ekwenzeni ukuthambekela nge-barbell emahlombe zisobala - izinqa eziqinisiwe, imilenze emincane ayilimazanga intombazane eyodwa. Kodwa-ke, ngaphezu kwesici sobuhle, kunamabhonasi amaningi angabonakali kangako:
- Okokuqala, imisipha eqinile yomhlane ongezansi ibalulekile kunoma iyiphi intombazane ehlela ukuba ngumama - ezinyangeni zokugcina zokukhulelwa, isikhungo samandla adonsela phansi, esidlulisela umthwalo ongaphezu kokujwayelekile emgogodleni we-lumbar - akukho lutho, ngaphandle kwemisipha, okuphethe amathambo omzimba - ngakho, uma imisipha yakho engemuva inamandla, amandla okuthola ukungakhululeki uzoba khona kancane ngenkathi uthwele umntwana.
- Okwesibili, noma yikuphi ukunyakaza kwe-amplitude ezinhlangothini ze-hip kuholela ekusebenzeni kokujikeleza kwegazi emisipheni yethambo le-pelvic, futhi lokhu, ukuvimbela izifo ezifana nemithambo ye-varicose yemikhawulo engezansi, i-uterine fibroids (hhayi i-genesis yamahomoni, kunjalo), i-osteoporosis yamakhanda esifazane ...
Indlela yokuzivocavoca umzimba
Ukuqonda inqubo yokwenza ukugoba nge-barbell emahlombe akunakwenzeka ngaphandle kokuqonda ukwakheka kwesifunda se-lumbosacral. Ngokukhulumayo, ungagoba ngokuguqula amalunga we-hip ngedolo elingaguquguquki, noma ngokuguquguquka emgogodleni we-lumbar, futhi ungakwazi ukugoba emalungeni e-hip nasemhlane ongezansi ngasikhathi sinye - njengoba kwenzeka lapho sidinga ukugoba phansi ngangokunokwenzeka.
Emhlane ongezansi, uyagoba lapho udinga ukugoba okuthile, njengalapho ugeza amasokisi akho kubhavu. Ukudamba kwamalunga ezinqeni ngomqolo ongezansi ongaguquguquki kungabonakala ejimini lapho sibona ukuzivocavoca okunjenge-deadlift. Ngakho-ke, impela ukunyakaza okunjalo okusithandayo ekusebenzeni, ukuthambekela nge-barbell emahlombe, izinketho ezimbili zokuqala ezichazwe azamukeleki neze, ngenxa yengozi enkulu kakhulu yokulimala.
Isikhundla sokuqala
- Yima, izinyawo zihlukaniswe ububanzi behlombe, noma zibanzi kancane.
- Amadolo agobile kancane, ukusekela lonke unyawo (kugcinwa kulo lonke ukunyakaza).
- Umhlane ongezansi ugobile futhi uqinile ngokuqinile - kulesi sikhundla uhlala kuwo wonke umsebenzi.
- Ibha ilele emahlombe, amahlombe ehlombe namahlombe kwehlisiwe, ukubambelela akunqunyelwe, ngokuya nge-anthropometry nokuhamba emajoyini ehlombe.
- Ukubheka kubhekiswe phezulu noma phambi kwakho.
Imithambeka
Sigoba amalunga we-hip ngokuzihlukanisa, ngenxa yalokhu sigobela phambili size sizwe ukunwebeka emisipheni ekhazimulayo. Silungisa lo muzwa, silinde endaweni ephansi kakhulu ngomzuzwana noma emibili, siqondise umzimba olawulwayo, ngenxa yokwelulwa emalungeni e-hip. Ukunyakaza kwesinqe kuyinto engathandeki neze - ungabona kaningi inqubo lapho umsubathi eqondisa khona umzimba ngokuphelele bese enyakazisa ukhalo phambili - le nketho ayilungile, ngoba idlulisa umthwalo kusuka emisipheni nasemisipheni iye kumgogodla womlenze.
Iphuzu elibalulekile mayelana nebhande lokuphakamisa izinsimbi: lesi sesekeli sicisha imisipha yemisipha engezansi nangemuva kwesisu, siphinde siqhubeke nokuphazamisa ukuhlangana kwalezi zindawo ngenxa yokuminyaniswa okuqinile kwemithambo yegazi. Uma umsebenzi wakho ukulayisha ama-glutes uwedwa, kunjalo, ibhande lokuphakamisa izinsimbi lingahle linengqondo, kepha kunengqondo ukusebenzisa ithuluzi elifanele le nhloso.
Ngokunjalo, asisebenzisi ibhande ekuthambekeni nge-barbell - umshwalense wethu ukukhula kancane kancane kwayo yonke imisipha ebandakanyekile ekuhambeni, ukwanda okuhlelekile kwezisindo zokusebenza, kanye nenqubo ekahle.
Yini engangena esikhundleni semithambeka nge-barbell emahlombe?
Ngokusobala, ukubuyisela imithambeka nge-barbell emahlombe, ukunyakaza kufanelekile lapho kunesidingo sokwengeza ukuhlangana kwe-hip. Lezi zivivinyo zizoba:
- i-deadlift, inketho lapho kukhona i-angle encane ye-flexion emajoyini amadolo;
- i-hyperextension - inketho lapho umcamelo wokusekelwa utholakala ngaphansi kwezinsika zamathambo e-iliac, ngamanye amagama, uhlala ezinqeni; ukushintsha ngokuphelele ukuthambekela nge-barbell, ngeke kube nokusebenzisa kabi izisindo - ungayibamba ezingalweni ezeluliwe, noma uyicindezele esifubeni sakho. Inketho enzima kakhulu - ukubeka izinsimbi ngemuva, kusondele ekhanda nasentanyeni ngangokunokwenzeka - le ndlela iyona ebanga kakhulu futhi ngenxa yalokho ayinconyiwe ezigabeni zokuqala zokuqeqeshwa.
© Makatserchyk - stock.adobe.com
- ukugoba phambili emalungeni e-hip, lapho ibhulokhi engezansi ye-crossover simulator isetshenziswa njengomthwalo - umi ngomhlane ibhlokhi, isibambo sidluliswa phakathi kwemilenze futhi sibanjwe ngokubamba okuncane;
- ama-plie squats, lapho imilenze ibanzi kakhulu kunamahlombe, futhi umthwalo ulungiswa ezandleni ezehlisiwe, uma sikhuluma nge-dumbbell noma i-kettlebell, noma ihlale emahlombe, uma sikhuluma nge-barbell;
- ibhulokhi yokudonsa ephansi, enguqulweni lapho uzama ukugoba phambili ngomgogodla we-lumbar ohleliwe esigabeni esingesihle sokunyakaza, ngaphezu kwalokho, ungasebenzisa kuphela ukugoba phambili ngenxa yokugudluka kokuhlangana kwe-hip, ngaphandle kokugoqeka okwengeziwe kwezingalo - ngale ndlela ungasebenza ngokuphepha ubukhazikhazi bakho imisipha kanye ne-lumbar ingxenye ye-extensor yomgogodla.
