Ho sotha khatisong: mefuta le mekhoa ea ho ikoetlisa * Sefapano

Ho theola khatiso ke boikoetliso bo etsoang ke baatlelete ho fumana boralitaba bo matla le bo hlaheletseng. Mabapi le biomechanics ea eona, e emela bophahamo ba kutu ka ho potoloha hanyane ka morao (kyphosis) sebakeng sa thoracic ho tloha boemong bo tloaelehileng. E le molao, liatlelete li etsoa ke moatlelete eseng bophahamong bo boholo bo ka khonehang e le hore mojaro o lule o le teng mme mesifa ea mpa e seke ea phomola lintlheng tse holimo le tse tlase. Ho sebetsa ka mokhoa o ts'oanang oa ho bolaea, mojaro o shebane le karolo e kaholimo ea mesifa ea rectus abdominis.

Boikoetliso bona bo fumane botumo bo tšoaneloang ke baatlelete ba kenang ho crossfit, ho aha 'mele, boikoetliso le bonono, hobane moqolo o ntlafalitsoeng oa mpa o bapala karolo ea bohlokoa lithutong tsena kaofela. Mme kajeno re tla u joetsa kamoo u ka etsang li-crunches ka nepo - mefuta eohle e ka bang teng ea boikoetliso bona.

Ts'ebeliso ea li-crunches mochineng oa khatiso ke eng?

Ke batla ho hlokomela hang-hang hore ho sotha ha se boikoetliso bo ts'oanang le ho phahamisa 'mele kapa ho lula. Ka ho sotha bophahamo ha bo bohlokoa hakaalo ho rona, mona ha ho na lebaka la ho phahamisa 'mele ka lehlakoreng le nepahetseng, ke mosebetsi o tsoelang pele oa mesifa ea mpa le taolo ea motsamao - bakeng sa sena re batla re potoloha ka morao sebakeng sa thoracic. Kyphosis ena e nyane e amoheleha ka mokhoa o phethahetseng ebile ha e eketse kotsi ea ho lemala.

Ho sotha ho nepahetse hobane ka ho khetha mofuta o mong kapa o mong oa ho sotha oo re tla o etsa koetlisong, re ka eketsa khafetsa ts'ebetsong ea thupelo mme ra itšehla thajana tse itseng tsa mesifa ea khatiso ea rona.

Ka lebaka lena, ke nka li-crunches e le boikoetliso ba ka ba mpa ba # 1. Ho bonolo haholo, ho bonolo ho utloa ho khutsufala le ho otlolla ha sehlopha sa mesifa se sebetsang ho eona, boholo ba mefuta ea eona ha e hloke lisebelisoa tse ling, 'me ka thuso ea ho sotha o ka sebetsana hantle le mesifa ea abs ea hau ka metsotso ea 10-15 - khetho e ntle bakeng sa batho ba ha e khone ho behella ka thoko nako e ngata bakeng sa koetliso.

Mefuta le mokhoa oa ho etsa boikoetliso

Ha re shebeng hore na re ka etsa joang mefuta e tsebahalang haholo ea li-curls ka nepo, ho qala ka tsa mantlha, tse sebetsang le tse tloaelehileng.

Li-crunches tsa khale

Mofuta o bonolo ka ho fetesisa oa li-crunches tsa khatiso ho tloha ntlheng ea ho shebella mokhoa o nepahetseng ke oa khale. Moatlelete ea etsang boikoetliso o phahamisa 'mele o kobehileng hanyane karolong e kaholimo (sebaka sa mahetla le mesifa e pharalletseng ka morao) ho tloha boemong bo tloaelehileng. E etsoa ka tsela e latelang:

Boemo ba ho qala: semathi se paqame fatše kapa moseme oa 'mele, maoto a khumame mangoleng, phomotsa maoto fatše,' me u suthele matsoho morao hloohong.
Ha u ntse u hema, ka bonolo phahamisa 'mele o kaholimo ntle le ho fetola boemo ba mokokotlo o ka tlase le marao - ba lula ba hatelletse ka thata fatshe. Mokokotlo o kaholimo o lokela ho pota-pota hanyane, ka hona ho tla ba bonolo hore o tsepamise mohopolo ho ts'oaraneng le mesifa ea mpa.
Tsoela pele ka thello ho phahamisa 'mele ho fihlela o utloa mojaro o fihla sehlohlolong. Tšoara boemo bona motsotsoana ho ntšetsa pele konteraka ea mesifa.
Qala ho theoha. Ho theoha ha 'mele ho tlameha ho laoloa. Ha ho hlokahale hore u theohe fatše ka ho feletseng, ho molemo ho emisa hoo e ka bang lisenthimithara tse leshome ho eona, ha mesifa ea mpa e otlolohile haholo. Ho sebetsa maemong a joalo a fokotsehileng, o tla eketsa katleho ea boikoetliso bona, hobane mojaro o tla ba matla haholo makhetlo a mangata.

Fokotsa li-crunches

Mokhoa o mong o sebetsang ka ho lekana oa boikoetliso ke lithupa tse nyenyefatsoang mochineng oa khatiso, e leng ho hatisang boholo ba mojaro mochineng o tlase. Phapang ea mantlha le mofuta oa khale e lutse ho taba ea hore ka li-crunches tse fapaneng re fokotsa mochini oa khatiso ka ho phahamisa maoto, eseng 'mele. Li-crunche tse ka khutlang li ka etsoa ka bobeli li rapaletse fatše 'me li robetse bencheng e ikhethang e okametse hlooho - ha ho na phapang ea mak'hadinale. E etsoa ka tsela e latelang:

Boemo ba ho qala: moatlelete o robala fatše kapa bencheng e sekametseng, a itšoarelletse ka bohale ba eona bo kaholimo ka matsoho. Haeba u ntse u ikoetlisa fatše, ho kgothaletswa ho boloka matsoho a otlolohile, a tla o thusa ho laola motsamao hantle. Maoto a lokela ho kobeha mangole.
Qala ho phahamisa maoto a hau holimo, ha u ntse u hemela holimo 'me ka bonolo u phahamisa mokokotlo o ka tlase holimo - sena se tla fana ka khutsufatso e ntle ea mesifa ea mpa.
Theola maoto a hao ka thello mme o theohele tlase ha o hema. Ho molemo ho sebetsa mona ka tsela e ts'oanang le ka li-crunches tse tloaelehileng - ka molumo o khutsufalitsoeng o nang le tsitsipano e sa feleng ea mesifa.

Sekamela Libenche Crunches

Hoo e batlang e le boikoetliso bo bong le bo bong ba sejoale-joale bo na le benche e ikhethileng e nang le tšekamelo ea likhato tse 30 ho sebetsa abs, hobaneng o sa e sebelise? Ho feta moo, boikoetliso bona bo sebetsa hantle joaloka ho sotha leshano la khale. E etsoa ka tsela e latelang:

Boemo ba ho qala: lula bencheng e sekametseng, u sireletse maoto pakeng tsa li-roller tse kaholimo ho benche, tšela matsoho holim'a sefubeng.
Ha u ntse u tsoa, qala ho sotha, ho pota mokokotlo oa hau hanyane hanyane. Li-biomechanics tsa ho sotha bencheng e sekametseng li batla li ts'oana le mofuta oa khale, ka hona mona re sebetsa ka molumo o tšoanang.
Theola butle, o heme. Mona o ka sebetsa maemong a phahameng ka ho fetesisa ka ho lieha hanyane bencheng, ka hona ho tla ba bonolo ho "pepeta" mesifa ea rectus abdominis, nako le nako ho qala motsamao ho tloha sebakeng sa ho qala. Baatlelete ba nang le boiphihlelo ba ka etsa boikoetliso bona ba sebelisa litekanyo tse ling, ba ts'oere disc ka barbell kapa sesebelisoa se nyane matsohong a bona boemong ba plexus ea letsatsi.

Li-crunches tsa mochini o emeng

Khetho e khahlisang bakeng sa ba batlang ho fapanya mojaro. Monyetla oa mokoetlisi oa literata ke hore mojaro o ntse o tsoela pele mme mesifa e tsitsipane lipalo le maemong a holimo. E etsoa ka tsela e latelang:

Boemo ba ho qala: ema ka mokokotlo ho mokoetlisi oa li-block kapa crossover, tšoara mohele ka matsoho ka bobeli (ho bonolo haholo ho e etsa ka mohala oa thapo), beha mohele ka mora hlooho ea hau molaleng.
Qala mokhatlo o theohelang tlase, o potoloha mahetla a mahetla le ho etsa konteraka ea abs ea hau. E lokela ho theoloa ho fihlela litsoeng li ama letheka. Khefutsa hanyane boemong bona. Ho joalo, boima ba simulator bo lokela ho beoa tlase, ho seng joalo o ipeha kotsing ea ho tsoa kotsi ea mokokotlo.
Ha u ntse u hula moea, qala hantle ho otloloha, ha u ntse u otlolla mokokotlo oa hau. Mona re sebetsa ka botlalo, ho lieha hanyane qalong hoa amoheleha.

Crunches ho mokoetlisi oa literata mangoleng a hau

Ho khumama ka mangole mochini oa literata ke phapang e 'ngoe ea boikoetliso e hlokang boto e holimo. Phapang e ho bophahamo ba mohala - mona ke e khuts'oane, kahoo ho tla ba bonolo ho ba bangata ho utloa ho khutsufala ha mesifa ea mpa phetolelong ena. E etsoa ka tsela e latelang:

Boemo ba ho qala: tobana le mokoetlisi oa litene, tšoara mohala oa thapo, 'me u khumame ka eona. Boloka mokokotlo oa hao o otlolohile 'me o otlolohile' me u lebelle pele.
Qala ho theola 'mele fatše, ha u ntse u pota mokokotlo oa hau le ho tsoa. Joalo ka lithutsoana tse emeng, leka ho ama maoto a hao ka litsoeng. Notlela sebakeng sena motsotsoana, u tiisa abs ea hau ho ea pele.
Butle-butle qala ho unamela. O ka sebetsa ka botlalo le ka sekhahla se khutsufalitsoeng, leka likhetho ka bobeli ebe o emisa moo o tla utloa mojaro o moholo ho tobetsa.

Mekokotlo e leketlileng

Khetho e thata empa e sebetsa bakeng sa barati ba lithupelo tse boima tsa sekolo sa khale. Re leketlile holima bareng e tshekaletseng, ho thata haholo ho tsepamisa mohopolo ho etseng motsamao o sothehileng, mme o sa phahamise 'mele, empa motsotso ona o tla le boiphihlelo. Ha ua lokela ho sotha ha o leketlile haeba o na le khatello ea mali e sa sebetseng kapa khatello e matla ea "intraocular" - e tletse bothata ba bothata. E etsoa ka tsela e latelang:

Boemo ba ho qala: semathi se leketlile sefapanong ka maoto a kobehileng, 'mele oohle o theotsoe fatše, mokokotlo o otlolohile, matsoho a bokelloa ka morao hloohong. Ho bohlokoa hore boemong ba ho qala 'mele ha o thekesele ebile ha ho na inertia.
Qala ho phahamisa 'mele, ho tsoa moea, ho pota mokokotlo oa hau le ho phahamisa mekotla ea hau hanyane. Se ke oa leka ho sebetsa ka bophahamo bo felletseng mme o leke ho fihla mangole ka hlooho - ha ho na kelello ho sena. Ho molemo ho sebetsa ho isa boemong ba ho tšoana le mobu, motsotsong ona tsitsipano ea mesifa ea mpa e tla ba holimo.
Ikokobetse ha o ntse o hema. Haeba ho hlokahala, tšoarella maemong a tlase metsotsoana e seng mekae ho tima inertia ka botlalo, qala motsamao ho tloha sebakeng se emeng.

Oblique e sotha

Mofuteng ona oa ho sotha, boholo ba mojaro bo oela mesifa ea mpa ea oblique, ka hona, li-crunches tsa oblique ke tlatsetso e ntle ho boitlhakiso bofe kapa bofe ba mantlha bo amanang le rectus abdominis. E etsoa ka tsela e latelang:

Boemo ba ho qala: semathi se paqame fatše, maoto a khumame mangoleng, maoto a hatelloa fatše, matsoho a tšetsoe ka morao hloohong. Beha leqaqailana la leoto le leng lengoleng la le leng.
Re qala ho phahamisa 'mele, re o ntša ka moea le ho o fetola' mele hanyane molemong oa ho utloa hamonate khutsufatso ea mesifa ea mpa ea oblique. Leka ho fihla lengoleng la leoto la hao le letšehali ka setsoe sa hao se letona. Kamora moo, beha maoto a hau sebakeng sa hau 'me u leke ho fihla lengoleng la leoto la hau le letona ka setsoe sa hao sa leqele.
Ha re theohe ka botlalo, re sebetsa ka bokhutšoanyane bo boholo, mesifa ea oblique e lokela ho "pepeta" mokhoa oohle.

Ho sotha maoto a phahamisitsoe

Boikoetliso bo khahlisang haholo ka lebaka la ho kopanya mejaro e sa fetoheng le e matla, tobetsa e tsitsipane nakong eohle ea katamelo. E etsoa ka tsela e latelang:

Boemo ba ho qala: semathi se paqame fatše, mokokotlo o petelitsoe fatše. Phahamisetsa maoto a hau holimo hore a shebahale hantle joalo ka 'mele, ha khatello ea maikutlo e karolong e ka tlase ea tobetsa e qala. Matsoho a lokela ho tšeloa ka morao hloohong.
Re qala motsamao o boreleli 'mele o phahame, ha o ntse o fefoha. Re potoloha mokokotlo oa thoracic hanyane mme re leka ho fihla mangoleng ka hlooho. Re boloka letheka le eme, le se ke la le tabola fatše. Notlela sebakeng sena motsotsoana.
Theola butle, o heme. Mona ho molemo ho sebetsa ka bophahamo bo felletseng, ka khefu e nyane maemong a ho qala - ka tsela ena khutsufatso ea mesifa ea mpa e tla ba holimo.

Li-crunches tsa Fitball

Haeba boikoetliso ba hau bo na le fitball, o ka fapana mojaro mme o leka ho o sotha. Boikoetliso bona bo hlahisa hantle khokahano ea methapo ea kutlo le li-rectus abdominis, hape le litheko le li-hamstrings li sebetsa ho eona, tse tla thusa baatlelete ba bangata. E etsoa ka tsela e latelang:

Boemo ba ho qala: semathi se paqama holim'a bolo ea maoto, re phomotsa maoto fatše, re beha maoto a rona hanyane lehlakoreng, matsoho a tšetse ka morao hloohong.
Re qala ho phahamisa 'mele, ho tsoa moea le ho potoloha mokokotlo hanyane. Se ke oa lumella bolo hore e fetole boemo ba eona, ona ke moelelo oa boikoetliso, motsotsong ona palo e kholo ea mesifa e kentse letsoho mosebetsing, e ikarabellang bakeng sa teka-tekano le botsitso.
Khutlela butle-butle sebakeng sa ho qala, ho hema, le ho khumama hanyane ho ntšetsa pele mesifa ea mpa.

Liphoso tse tloaelehileng tse qalang

Boikoetliso bo bongata ba mpeng bo na le mekhabiso ea bona ea mahlale e lokelang ho ithutoa molemong oa ho rua molemo ho tsona. Ha re shebeng liphoso tse atileng haholo, litšōmo le likhopolo tse fosahetseng:

Ha ua lokela ho koetlisa abs ea hau khafetsa ho feta makhetlo a 1-2 ka beke. Ho ikoetlisa ke boikoetliso bo bonolo, empa le kamora 'mele o nka nako ho fola.
Ho etsa palo e kholo ea ho pheta-pheta, u ke ke ua chesa mafura a mangata mpeng 'me ua fumana "li-cubes" tse ratehang. Mefuta e nepahetseng ea li-crunches ke 12-20, e kopantsoe le lijo tse lumellanang le sepheo sa hau, mokhoa ona o tla u fa liphetho tse phahameng.
Se ke oa sebelisa litekanyo tse boima haholo. Haeba u ntse u potoloha ka disc kapa dumbbell, u se ke ua lelekisa litekanyo, ho molemo ho tsepamisa mohopolo mohopolong oa kelello le ho sebetsana le mesifa ea mpa ka tsela e ikhethileng, empa u sa kenye bathusi mosebetsing.

Lenaneo la koetliso bakeng sa khoeli

Marang-rang a tletse ka manane a mangata a koetliso ea boralitaba. "Tobetsa ka beke", "Tobetsa ka metsotso e 7 ka letsatsi" le lintho tse ling tse se nang thuso, tse sa lokelang ho tsepamisoa mohopolo ho tsona. Ka tlase ke etsa tlhahiso ea lenaneo la mosebetsi bakeng sa nts'etsopele ea mesifa ea mpa, e balloang khoeli (libeke tse 4 tsa koetliso), eo motheo oa eona e leng mefuta e fapaneng ea ho sotha. U ka e sebelisa haeba u batla ho ntlafatsa phomolo ea mesifa, ho matlafatsa mesifa ea mpa le ho eketsa palo ea ho pheta-pheta eo u ka e etsang ntle le liphoso tsa tekheniki. Lenaneo le ipapisitse le molao-motheo oa nako, le fetoha pakeng tsa ho ikoetlisa ka thata le ho bobebe. Nakong ea beke e le 'ngoe, re etsa boikoetliso bo le bong bo boima (mohlala, ka Mantaha), mme matsatsi a mararo hamorao (ka Labone) re ikoetlisa habonolo ho boloka mesifa e le maemong a matle. Ka khoeli e le 'ngoe feela, ho ba le koetliso e robeli.

Nomoro ea boithapollo	Mofuta oa koetliso	Boikoetliso
1	E boima	1. Leoto le leketlileng le phahamisa: lihlopha tse 4 tsa likhahla tse 10-15. 2. Ho sotha ho robetse fatše: lihlopha tse 3 tsa likhahla tse 15-20. 3. Plank: lihlopha tse 3 tsa metsotsoana e 45-90.
2	Bonolo	1. Ho sotha ho robetse bencheng e sekametseng: lihlopha tse 3 tsa reps tse 12-15. 2. Li-crunches ho mokoetlisi oa li-block ka mangole a hau: li-2 sets tsa 10-12 reps.
3	E boima	1. Ho sotha ho robetse bencheng e sekametseng ka litekanyo tse ling: li-3 sets tsa linako tsa 10-12. 2. Li-crunches tsa Oblique: lihlopha tse 4 tsa reps tse 12-15. 3. Plank: lihlopha tse 3 tsa metsotsoana e 60-90.
4	Bonolo	1. Ho sotha ho robetse fatše: lihlopha tse 5 tsa li-reps tse 10-15.
5	E boima	1. Ho sotha ho robetse bencheng e sekametseng ka litekanyo tse eketsehileng: lihlopha tse 3 tsa linako tse 12-15. 2. Lula-up: lihlopha tse 3 tsa pheta-pheto ea 10-12. 3. Polaka: lihlopha tse 3 tsa metsotsoana e 75-90.
6	Bonolo	1. Ho sotha ho robetse fatše: lihlopha tse 3 tsa li-reps tsa 10-12. 2. Reverse crunches: 2 sets of 12-15 reps.
7	E boima	1. Ho sotha ho robetse bencheng e sekametseng ka litekanyo tse eketsehileng: lihlopha tse 3 tsa linako tse 15-20. 2. Ho lula le litekanyo tse eketsehileng: lihlopha tse 3 tsa makhetlo a 10. 3. Plank: lihlopha tse 3 tsa metsotsoana e 90-120.
8	Bonolo	1. Ho sotha ho robetse fatše: lihlopha tse 3 tsa reps tse 12-15.