Imwe nyanzvi yeOlimpiki yekusimudza masheya akagovana nyaya yake:
Akataura kuti akange asati amboisa rekodhi yepasirese nekukuvara kumashure, uye izvozvi akaisa marekodhi matatu epasirese. Iyo kamwe yakashata yekufamba maitiro yakatungamira mukudzokororwa chiuno kukuvara uye yakapotsa yakanganisa yake yemitambo basa. Gare gare, mushure mekufungisisa kwakadzama, akashandura kukuvara kuva mudzidzisi akanakisa, nekuti kukuvara kwakamumanikidza kuti atore hunyanzvi hwakakwana.
Paakatanga kudzidziswa ne "akakwana matekiniki", kuita kwake kwakakwira, kutyora rekodhi repasirese rakagadzwa naiye kaviri mumutsara. Zvichienzaniswa nekusiya pamudyandigere nekuda kwekukuvara, anoshandisa kukuvara sehuni yekumisikidza mitemo uye nekuvandudza mashandiro ake emitambo.
Kunyangwe iri novice kana nyanzvi mumhanyi, vanhu vazhinji vane maitiro asina hanya nemaitiro avo akaomarara ekudzidzisa.
Kudzokorora iyo yakashata chiito pateni kwenguva yakareba inozopedzisira yakonzera kukuvara. Ukasaruramisa mafambiro ako mushure mekukuvara, kudzidziswa kwese kwakaenzana nekufumura vanga. Vanhu vazhinji vanotsungirira kurwadziwa kwekukuvara uye vanopedza yakawanda nguva kudzidzira nekushingirira kunoshamisa, asi kuita kwavo kuri kuderera, uye ivo pakupedzisira vanomanikidzwa kupedza basa ravo remitambo.
Iko kusanzwisiswa kweskat uye kuuraya
Kana zvasvika pakufa uye squats, vanhu vazhinji vanofunga zvekukuvadza chiuno nemabvi.
Saka iwe kashoma kuona emahara squat racks mune ekutengesa ejimu, uye mazhinji acho anoshandisa Smith pachinzvimbo che squat racks. Vatengi vanodawo kudzidzisa pane zvakagadziriswa michina. Mushure mezvose, sei usingakwanise kupedzisa kudzidziswa usina kunyanyo kuneta?
Kana iri mhando ipi yemhedzisiro inogona kuwanikwa, ivo havana kufunga.
Izwi rinowanzo taurwa mukudzidziswa nderekuti: hapana mafambiro akashata, chete vanhu vasingakwanise kudzidzira.
Kana iwe ukabvunza murairidzi akura uyo anofamba ane mutengo-unoshanda, zvirokwazvo anokurudzira squats uye kufa.
Pano "mutengo-unoshanda" zvinoreva kuwedzera kwekuchengetedza uye kushanda. Chikonzero nei vanhu vazhinji vachikuvadzwa kazhinji panguva yekudzidzira inyaya yekuti anga achidzidzira neakaremara mafambiro.
Kana vanhu vazhinji vachikwenya, matako avo achibwaira, mabvi achigwinha, uye bhero rinofamba rakamonyoroka. Ivo vakaenda kunodzidzisa vakashinga vasina ruzivo rwechiitiko, uye pakupedzisira vakanyunyuta nezve zviito zvakashata mushure mekukuvara.
Unoda kuita yakajairwa squat, kune zvakawanda zvakawandisa ruzivo muchiito.
-Chekutanga, iyo bhonzo dhizaini yehudyu yekubatana inofanirwa kuyedzwa kuti uone kumira kwakamira, izvo zvinogona kubatsira zvakanyanya kudzora mabvi akabatanidzwa uye kudzikisira kushushikana panguva yekudzidziswa.
-Kuongorora kugona kwekudzikisira, kuomarara, musana wechipfuva uye hudyu kusanduka kuona mhando yekufamba.
-Tora nzira dzekufema, maitiro ekupinda nekubuda mubhawa, uye kudzora yakatwasuka trajectory yebarbell kana uchikwenya kuti ikununure kubva pakurwadziwa.
-Pakupedzisira, kubva pakurovedzwa kwekubatsira senge hudyu hinji, bhokisi squat, goblet squat zvichingodaro, zvishoma nezvishoma kufambira mberi kune yakajairwa squat.
Ndakaona vanhu vazhinji vanogona kukwikwidza huremu hwakawanda asi vaine mafambiro akaomarara. Rudzi urwu rwekuzvikuvadza -kudzidzira kunoita kuti vanhu vayemure kushinga kwake, asi hazvina kukosha kudzidza.
Kudzidzisa mitemo isingakuvadze chiuno chako
Pano ini ndinotarisira kuti munhu wese anokwanisa kudzidza maviri akapfupika ruzivo rwebiomechanics, ayo ari akakosha uye akakosha ruzivo rwe squats uye deadlifts. Kana iwe uchikwanisa kuishandisa mukurovedza, squats uye deadlifts ichave yakanyanya kunaka yekudzivirira kukuvara kudzidziswa kwechiuno chako.
Iyo musana uye chiuno zvinowanzo shandiswa mumitambo inoshanda, uye chikamu chikuru chechiitwa chiuno, kunyanya chiuno chinowedzera.
Panguva yekurovedza muviri, musana uye chiuno zvinofanirwa kuchengetwa zvizere, uye chiuno chinofanira kuteedzera musana, kwete chikadzi.
Kubhenekera magaro ako panguva yekukwikwidza uye hunchback panguva yekufa kwakajairika kufamba kwakashata kwepauru kunotevera chikadzi, uye zvakare crusher yemapfupa echiuno.
Kubva pane chimiro chemuviri wemunhu,
Mubatanidzwa wechiuno unosanganisira iyo ilium uye femur, pamwe nemhasuru dzakakora dzinoverengeka dzakatenderedza. Ichi chimiro chakareruka uye chakasimba chakakodzera kuita mafambiro mazhinji uye akasimba.
Maumbirwo echiuno anoumbwa ne5 vertebrae, intervertebral discs, mitsara yakawanda, yakatetepa kana yakatetepa tsandanyama.
Iyi ficha yakanaka inoreva mabasa akaomesesa, asi panguva imwe chete ichiwedzera kusimba.
Iyo lumbar musana uri muchikamu chepakati chemuviri, icho chinoshanda sekubatana pakati petrunk nehudyu, uye ichiendesa simba. Izvi zvinoda kuti aumbe rutsigiro rwakasimba pasina deformation.
Icho chikonzero nei marwadzo ekumusoro ekumusoro anova akaoma kurapa ane hukama nenhamba huru yenzira dzakashata mumaitiro edu ekurwisa.
Makumi mapfumbamwe muzana yevanhu vane nzwisiso isiriyo yematumbu emadziro emudumbu, zvichikonzera vanhu vazhinji kushandisa zviito zvinowedzera kurwadziwa kudzikamisa marwadzo.
Zvakadai sekuyedza kurerutsa kusingaperi kwekurwadziwa kumashure nekusiyana kwekugara-kumusoro, kutendeuka kweRussia, uye kumira uremu-kutakura mudumbu kubhururuka.
Tsinga ina, rectus abdominis, yemukati / yekunze oblique, uye inopinduka abdominis, inogoverwa muzvikamu muchiuno, ichigadzira hoop yakatenderedza musimboti uye trunk. Kubva pakuongorora kweinjiniya, irwo rudzi rwemuviri unogadzira michina, kunge plywood, inogona kuburitsa simba uye iine imwe nhanho yekuoma.
Tsandanyama idzi dzinodzikamisa musana kunge chipfuramabwe, zvichibvumira musana kutakura mutoro, kudzora kufamba, uye kukurudzira kufema. Iyo inogona zvakare kuchengeta uye kudzorera simba senge chitubu, ichikubvumidza iwe kukanda, kurova, kusvetuka, uye kunyange kufamba. Iyi yakagadzika musimboti dhizaini inogona zvakare kuendesa iyo hombe simba inogadzirwa nehudyu, uku ichivandudza mashandiro, inogona zvakare kudzikisira iko kutsamwa kwemuzongoza.
Paunenge uchikotama chiuno, bend the spine kakawanda. Iyi ndiyo inowanzoitika "kubvisa vanga" kufamba mukufamba kwemazuva ese kwevarwere vazhinji vane marwadzo ekudzokera shure. Kungoziva kukotamisa musana usingashandisi simba rehudyu, izvo zvisingangoderedze kushanda kwesimba rekumanikidza, asiwo zvinotungamira mukukuvara.
Tsandanyama dzemakumbo emuviri wemunhu chibvumirano chekugadzira kufamba, uye mhasuru dzedumbu dzinofanira kutanga dzatsika.
Iyo mitezo inogadzira kufamba inofanirwa kuve neyakagadzikana torso. Kana torso iri zvakare ichichinjika, kungofanana nekanoni yakakwidzwa nechikepe, mhedzisiro yekupfura pfuti kwete chete diki yekurwisa (yakaderera simba kugona), asi zvakare igwa. Kupatsanurwa (lumbar kukuvara).
Nyanzvi dzakawanda dzekudzidzisa dzinokanganisa kushandisa nzira imwechete kudzidzisa mabasa maviri akapesana, ayo anotungamira mukusaita zvakanaka kwekudzidzisa, kunyangwe kurwadziwa nekukuvara.
Pfupisa
Ndokumbirawo kuti muchengete uyu mutemo mundangariro uye muushandise panguva dzese: tinodzidzisa musimboti kuti ubhureke, uye kudzidzisa mapendekete nemahudyu kugadzira kufamba. Ndinovimba munogona kunzwisisa kuti murairidzi haasi bharanzi ane pfungwa dzakareruka ane makumbo akagwinya, uye haasi iye anosimudza bharbell mune yekurovedza muviri. Simba kudzidziswa ndiyo yega kurovedza muviri yakanangana nehunhu hwevanhu aesthetics. Iyi inzira yekuvavarira kuwana chiyero chakakwana pakati pemuviri nepfungwa. Isu tinofanirwa kushandisa ruzivo rwehunyanzvi uye hunyanzvi hwetekinoroji kugadzira hunyanzvi uye runako.
Post nguva: Aug-08-2021