Mesebetsi e mengata ea CrossFit e kenyelletsa mesifa eohle ea 'mele ka tsela e itseng. Sena se beha litlhoko tse itseng ho mesifa ea mesifa ea mantlha-gluteal, mesifa ea mpeng, iliopsoas le extensors ea mokokotlo, kaha li sebetsa e le khokahano lipakeng tsa lebanta la lipheletsong tse kaholimo le tse tlase. Ho itokisa hantle, etsa bonnete ba hore o kenyelletsa boikoetliso bo joalo ka ho koba le molamu mahetleng a hau leanong la hau la koetliso. Kajeno re tla bua ka hore na sena se na le thuso bakeng sa banana, hore na mesifa e sebetsa joang, hape le ka mokhoa o nepahetseng oa ho bolaea.
Ke mesifa efe e amehang mosebetsing?
Ha ho ts'oaroa ka molamu mahetleng, mesifa ea gluteal e sebetsa ka mafolofolo: e nyane le e kholo, li-extensors tsa mokokotlo le mesifa ea mpa li sebetsa ka mokhoa oa lipalo. Ho isa tekanyong e nyane, mesifa ea mokokotlo oa letheka le eona ea sebetsa - ba ikarabella bakeng sa ho koba leoto eseng feela lengoleng, empa le lenonyellong la noka.
Nts'etsopele e matla ea lihlopha tsa mesifa tse thathamisitsoeng e ke ke ea eketsa katleho ea hau feela lithutong tse fapaneng tsa lipapali, empa hape e tla ba thibelo e ntle ea bohloko mokokotlong o tlase - "osteochondrosis" e tsebahalang, lefu, le bakoang ke bofokoli ba mesifa ea leoto le ka tlase le mokokotlo o tlase, ho feta moo, le eseng lebitso le nepahetseng. Hape, o tla eketsa ts'ebetso mesifeng ea lebanta la mahetla ka lebaka la tšebelisano e phethahetseng le lebanta la leoto le tlase, matla a mokokotlo, sefuba le matsoho a tla eketseha haholo.
Na ho na le melemo bakeng sa banana?
Melemo ea banana ho etsa litšekamelo ka barbell mahetleng a bona e hlakile - litheko tse tiisitsoeng, maoto a masesaane ha a so senyehe ngoanana a le mong. Leha ho le joalo, ntle le tšobotsi ea botle, ho na le "li-bonase" tse 'maloa tse sa totobalang hakaalo:
- Taba ea mantlha, mesifa e matla ea mokokotlo oa mokokotlo e bohlokoa ho ngoanana e mong le e mong ea rerileng ho ba mme - maemong a morao a bokhachane, setsi sa matla a khoheli, se fetisang mojaro o fetang o tloaelehileng mokokotlong oa lumbar - ha ho letho, ntle le mesifa, le ts'oereng lesapo la mokokotlo - kahoo, ha mesifa ea hau ea mokokotlo e le matla, ho tla ba le mathata a fokolang ha u ntse u jere lesea.
- Taba ea bobeli, ho sisinyeha hoa bophahamo ba manonyeletso a lethekeng ho isa ts'ebetsong ea ho potoloha ha mali ka har'a mesifa ea letheka, mme hona ho thibela mafu a kang methapong ea varicose ea lipheletsong tse tlase, uterine fibroids (eseng genesis ea lihormone, ehlile), lefu la masapo a hlooho ea basali ...
Mokhoa oa ho ikoetlisa
Ho utloisisa mokhoa oa ho etsa li-barbell mahetleng ho ke ke ha khoneha ntle le ho utloisisa sebōpeho sa sebaka sa lumbosacral. Ha ho bapisoa, o ka koba ka ho kopanya manonyeletso a letheka ka lengole le sa fetoheng, kapa ka ho tenyetseha mokokotlong oa lumbar, 'me o ka koba manonyeletso a letheka le mokokotlong o ka tlase ka nako e le ngoe - joalo ka ha ho etsahala ha re hloka ho koba ka tlase kamoo ho ka khonehang.
Mokokotlong o ka tlase, oa kobeha ha o hloka ho koba ntho e ngoe, joalo ka ha o hlatsoa likausi tsa hau ha o hlapa. Ho tenyetseha manonyeletso a letheka a nang le mokokotlo o tlase o ka morao ho ka bonoa jareteng ha re bona boikoetliso bo joalo ka liphahlo tse shoeleng. Kahoo, ke motsamao o joalo o re khahlisang ho ikoetlisa, litšekamelo tse nang le barbell mahetleng, likhetho tse peli tsa pele tse hlalositsoeng ha li amohelehe, ka lebaka la kotsi e kholo ea kotsi.
Boemo ba pele
- Ema, maoto a bophara ba mahetla, kapa a pharaletse hanyane.
- Mangole a kobehile hanyane, ts'ehetso bakeng sa leoto lohle (le bolokiloe nakong eohle ea motsamao).
- Mokokotlo o ka tlase o kobehile ebile o tsitsitse ka thata - boemong bona o lula ho ikoetlisa kaofela.
- Mokoallo o lutse mahetleng, mahetla le mahetla a theotsoe, ho ts'oaroa hoa ikhethela, ho latela anthropometry le motsamao manonyellong a mahetla.
- Talimisisa e lebisitsoe holimo kapa ka pel'a hau.
Matsoapo
Re koba manonyeletso a letheka re le bang, ka lebaka la sena re kobehela pele ho fihlela re utloa mesifa ea gluteal. Re lokisa maikutlo ana, re lieha ntlheng e ka tlase motsotsoana kapa e 'meli, re otlolla' mele o taolong, ka lebaka la katoloso ea manonyeletso a letheka. Ho sisinyeha ha noka ha ho ratehe haholo - hangata o ka bona mokhoa oo ntlheng ea holimo moatlelete a otlollang 'mele ka ho felletseng' me a sutumetsa pelvis pele hanyane - khetho ena ha e ea nepahala, hobane e fetisetsa mojaro ho tsoa mesifa le mesifa ho lumbar vertebrae.
Ntlha ea bohlokoa mabapi le lebanta la ho phahamisa litšepe: sesebediswa sena se tima mesifa ea mokokotlo o ka tlase le mesifa ea mpeng, se ntse se senya trophism ea libaka tsena ka lebaka la khatello e matla ea methapo ea mali. Haeba mosebetsi oa hau ke ho kenya li-glute ka thoko, ehlile, lebanta la ho phahamisa litšepe le kanna la utloahala, empa hoa utloahala ho sebelisa sesebelisoa se loketseng morero ona.
Ka hona, ha re sebelise lebanta ha le sekamela ka barbell - inshorense ea rona ke nts'etsopele ea mesifa eohle e kenang mokhatlong ona, keketseho e hlophisehileng ea litekanyo tse sebetsang, le mokhoa o motle.
Ke eng e ka nkelang marapo sebaka ka sekareleta mahetleng?
Ho totobetse hore ho nkela sebaka matsoapong ho e-na le ntho e tšelang mahetla, metsamao e loketse moo ho hlokahalang ho etsa katoloso lenonyellong la noka. Boikoetliso bona e tla ba:
- deadlift, khetho ha ho na le ponahalo e nyane ea manonyeletso manonyeletsong a lengole;
- hyperextension - khetho ha mosamo oa tšehetso o le ka tlasa mokokotlo oa masapo a iliac, ka mantsoe a mang, o lutse lethekeng; bakeng sa phetoho e felletseng ea litakatso ka barbell, ho ke ke ha e-ba kotsi ho sebelisa litekanyo - o ka li ts'oara ka matsoho, kapa o li tobetsa sefubeng. Khetho e thata ka ho fetisisa ke ho beha litekanyo mokokotlong, haufi le hlooho le molala kamoo ho ka khonehang - khetho ena ke e bohloko ka ho fetesisa ka hona ha e khothalletsoe methating ea pele ea koetliso.
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- ho khelohela pele manonyellong a letheka, ha karoloana e ka tlase ea "crossover" ea "simulator" e sebelisoa e le moroalo - o eme o kentse mokokotlo oa hau, mohele o fetisoa lipakeng tsa maoto mme o ts'oaroe ka moetso o mosesane;
- squie squats, ha maoto a le sephara haholo ho feta mahetleng, 'me moroalo o tsitsitsoe matsohong a theohileng, haeba re bua ka thutsoana kapa boima, kapa re phomotse mahetleng, haeba re bua ka tšepe;
- traction e tlase, ha u leka ho khumamela ka mokokotlo oa lumbar mokhatlong o mobe oa motsamao, ho feta moo, o ka sebelisa feela koba ea pele ka lebaka la ho kobeha lenonyellong la letheka, ntle le ho phunya matsoho - ka tsela ena o ka sebetsana le botle ba hau ka polokeho mesifa le karolo ea lumbar ea mokokotlo oa mokokotlo.
