CrossFit yog qhov tseem ceeb ntawm kev ntaus pob ncaws pob. Tshaj qhov nce ntawm lub zog, uas ib txwm muaj rau kev hloov kho hluav taws xob, CrossFit tso qhov nce ntawm lub zog muaj zog. Tawm tsam cov leeg zoo nkauj tseem ceeb rau kev tawm dag zog, ua haujlwm tseem ceeb hauv CrossFit. Thiab nws yog rau kev txhim kho cov kev ua haujlwm uas cov kev tawm dag zog tau siv uas tsis tshua muaj siv hauv cov kis las yav dhau los. Piv txwv li, crossfit siv cuab ntxiab cuab qhov tuag sib hloov ntawm kev sib txuas ntawm cov sib sib ntaus sib tua.
Cov txiaj ntsig ntawm kev tawm dag zog
Vim li cas muaj cuab kev cuab? Txhua yam yog yooj yim heev. Ua ntej, vim hais tias lub cev ntawm cov kis las tau nrawm heev tau siv rau cov txheej txheem ntawm kev qoj ib ce yooj yim, yuav tsum yog nws tuag, t-bar deadlift, lossis khoov duav dhau barbell kab. Yog li ntawd, cuab ntxiab cuab ntses hnyav tuag tuaj yeem ua rau cov leeg mob. Qhov no, nyeg hloov cov ces kaum ntawm kev ua haujlwm tawm, thiab, vim li ntawd, kev koom tes ntawm cov leeg sib sib zog nqus, uas ua rau tsis tsuas yog nce ntxiv ntawm kev ua haujlwm muaj zog, tab sis kuj nce ntxiv tseem ceeb ntawm cov khoom ntim ntawm cov leeg.
Thib ob, Tsis zoo li cov kev ua dhau los uas tau hais dhau los, cov ntxiab cias lub cev tuag yog qhov tawm dag zog ntau dua rau lub cev. Thiab los ntawm no nws raws li nram no:
- tsawg dua kev poob plig;
- ntuj tshaj cov lus tsa suab;
- lub peev xwm siv cov hnyav dua hauv cov nra hnyav.
Nyeg, qhov no ua rau muaj kev nce ntxiv hauv kev thauj khoom, kev txhawb zog ntawm cov leeg nqaij anabolism, thiab txo qis ntawm cov txheej txheem catabolic, uas ua rau qoj ib ce tsis tuaj yeem.
Thiab, tej zaum, qhov tseem ceeb tshaj plaws yog hloov lub luag haujlwm. Lub rooj sib tsuj rub tawm yuav luag tsis suav lub latissimus dorsi los ntawm kev tawm dag zog. Hloov chaw, ntxiab me me noj ib feem ntawm lub nra, uas yog qhov tshwj xeeb tshaj yog kev ncaws pob uas tsis cob qhia sab saud sab nraud nrog kev tawm dag zog.
Cov sib txuam sib xyaw thiab cov teeb meem
Lub rooj sib tw qhov rooj tuag lub rooj zaum muaj qhov tshwj xeeb contraindications rau txhua hom axial dorsal loading.
- muaj xub ntiag ntawm kyphosis lossis lordonzny curvature ntawm nqaj qaum;
- dystrophy ntawm cov leeg nqaij corset ntawm sab nraum qab;
- asymmetry hauv kev txhim kho ntawm cov dav thiab rhomboid leeg ntawm sab nraub qaum;
- muaj qhov tshwj xeeb ntawm cov pob txha kab mob;
- lub xub ntiag ntawm ib qho intervertebral hernia;
- pinched lumbar hlab ntsha;
- teeb meem nrog cov leeg ntawm cov leeg plab hauv plab;
- lub plab zom mov;
- ntshav siab.
Txwv tsis pub, qhov kev tawm dag zog no muaj kev nyab xeeb li sai tau, muaj cov txheej txheem feem ntau ntawm kev tua, thiab yog li ntawd, tsis tuaj yeem ua rau lub cev tsis zoo.
Ntawm txhua hom pas nrig, ua haujlwm nrog cov ntxiab cuab yeej yog qhov tsawg tshaj plaws rau qhov mob caj dab ntawm lub lumbar, vim muaj kev faib qhov hnyav hauv ob sab ntawm lub cev, thiab tsis nyob tom hauv ntej lossis tom qab.
Anatomical daim ntawv qhia
Tsho nrog cov ntxiab bar – qhov no yog kev qoj ib ce yooj yim, cov leeg siv dab tsi, cia wb mus saib kom ze:
| Nqa pab pawg | Thauj khoom | Kev ntxhov siab load |
| Cov leeg rov tom qab | Nquag ua ub ua no | tseem ceeb |
| Pob tsuas | Passive zoo li qub | me me |
| Mob plab thiab cov leeg | Passive zoo li qub | tsis tuaj kawm ntawv |
| Latissimus dorsi | Nquag ua ub ua no | me me |
| Pob zeb diamond-puab | Nquag ua ub ua no | tseem ceeb |
| Ntxiab | Nquag ua ub ua no | tseem ceeb |
| Biceps sab caj npab | Nquag ua ub ua no | me me |
| Ntse cov leeg | Passive zoo li qub | me me |
| Tsheb deltas | Passive zoo li qub | tsis tuaj kawm ntawv |
| Cov leeg nqaij ntawm lub ncauj tsev menyuam txha nqaj qaum | Passive zoo li qub | tsis tuaj kawm ntawv |
| Ntsag biceps | Passive zoo li qub | tsis tuaj kawm ntawv |
| Cov nqaj qaum ua rau cov leeg leeg | Nquag ua ub ua no | tseem ceeb |
Raws li koj tuaj yeem pom los ntawm daim duab qhia, qhov no yog qhov sib koom ua ke ntau yam.
Kev siv tshuab ua
Lub rooj sib tsuam kab ntsig muaj cov txheej txheem yooj yim heev, tab sis nws tseem yuav tsum ua raws li txoj cai ntawm kev tua kom thiaj li ua tau haujlwm zoo thiab txo qhov kev pheej hmoo ntawm kev raug mob.
- Ua ntej koj yuav tsum thauj khoom bar. Kev xaiv qhov hnyav yog nqa tawm nyob ntawm qhov ua tau zoo hauv lub deadlift. Feem ntau, qhov hnyav ua hauj lwm rau cov pib tshiab yog 30% ntawm qhov siab tshaj plaws nyob rau hauv kev tawm dag zog classic.
- Tom ntej no, koj yuav tsum mus sab hauv lub bar.
- Txoj haujlwm ntawm ob txhais ceg yuav tsum muaj raws li hauv qab no: cov ntiv taw muaj ntsis tig sab hauv, ob txhais ceg lawv tus kheej yog qhov dav dua li ntawm lub xub pwg, yuav luag nyob ntawm ciam teb nrog sab hauv ntawm qhov bar.
- Tes yuav tsum tau muab coj kom nqaim li nqaim ntawm qhov tuav tau, tab sis tib lub sij hawm tsis txhob coj lawv ua ke. Qhov dav ntawm qhov tuav nyem qhov nruab nrab ntawm lub caj dab yog tib yam li hauv txoj kev rub tawm mus rau ntawm lub puab tsaig.
- Tom ntej no, koj yuav tsum zaum zaum me ntsis, kom qhov ncab tso cai koj txhawm rau txhawm rau txhawm rau txhawm rau feem ntau txawm tias txhais ceg, thiab ua rau kev rov ua txhaum.
- Qhov kev txav yog nqa tawm hauv lub lauj tshib sib koom tes. Cov. koj yuav tsum txhim kho koj ob txhais caj npab kom ntau li ntau tau txhawm rau txhawm rau txhawm rau txhav hauv lub biceps thiab caj npab.
- Los ntawm lub xeev kev poob siab, koj yuav tsum maj mam dhau qib ntawm lub cev, me ntsis rub lub xub pwg hniav tom qab.
- Muaj coj tawm lub cev tawm, koj yuav tsum tau ntxiv dag zog rau lub deflection.
- Nyob rau sab saum toj ntawm kev txav mus, nyob ua si me ntsis, tom qab ntawd pib qhov chaw du.
Vim lub peculiarities ntawm lub nra, lub duav hlua rub yog nqa tawm tsis yog ua tsis taus pa, tab sis nrog ib nrab pa. Qhov no ua rau muaj kev ntxhov siab ntawm lub taub hau thiab diaphragm, cia kom nyhav dua.
Cov lus xaus
Lub cuab yeej siv kab yog ib qho kev ua tau zoo ntawm qhov ua tau-ua pov thawj. Yog tias koj qhov chaw dhia ua si tau muaj T-Kais bar, siv nws kom tshwj xeeb, hloov qhov qub tuag phom. Yog li, koj yuav ua haujlwm tawm koj cov leeg nraub qaum ntau dua ntxaum, thiab tseem ceeb tshaj, koj yuav ua rau muaj peev xwm ua haujlwm tiag tiag ntawm cov leeg thiab yuav muaj peev xwm nqa pob ntau yam tsis muaj kev pheej hmoo ntawm pob txha nraub qaum lossis cuam tshuam rov qab.
Niaj hnub no qhov kev tawm dag zog no tau ntau dua thiab ntau ntxiv rau hauv qhov loj ntawm crossfit complex, hloov ntau cov kev tawm tsam thiab cais tawm ib zaug. Thiab qhov no ua rau nws tsis tuaj yeem tsis tsuas yog ua tiav kom muaj txiaj ntsig zoo tshaj plaws kis las, tab sis kuj tseem muaj qhov tshwj xeeb thaum nws yuav tsum tau ua tiav lub cev tag nrho ntawm kev sim ua haujlwm hauv Circuit Court hauv ib lub sijhawm.
