Kev qoj ib ce hla
6K 0 09.06.2017 (kho dua zaum kawg: 07.01.2019)
Barbell Lateral Lunge yog kev qoj ib ce tsis zoo rau kev txhim kho cov leeg ntawm ceg thiab pob tw. Tsis zoo li classic barbell lossis dumbbell ntsws, qhov feem ntau ntawm cov thauj ntawm no ntog rau ntawm cov pob txha yav tom ntej ntawm quadriceps thiab cov leeg nqaij gluteal. Cov hamstrings thiab adductors muaj ntau qhov kev koom tes tsawg zog.
Nws raug nquahu kom ua sab mob ntsws nrog barbell, thiab tsis nrog dumbbells. Qhov no yuav ua kom yooj yim rau koj los tswj lub chaw ntawm lub cev, thiab koj yuav tsis khoov ntau dhau mus rau pem hauv ntej, uas yuav ua rau koj ua tau zoo dua los saib xyuas kev ua haujlwm ntawm cov phiaj pawg mob.
Hauv tsab xov xwm no peb yuav saib seb yuav ua li cas thiaj ua tau qhov kev tawm dag zog no, thiab nws yuav muab dab tsi rau peb ua ntu zus.
Cov leeg ua hauj lwm dab tsi?
Cia peb pib los ntawm saib seb cov leeg ua haujlwm twg thaum ua cov leeg sab.
- Cov pawg ua haujlwm tseem ceeb yog cov plaub fab sib luag (feem ntau yog cov leeg tom qab thiab nruab nrab lub nra) thiab cov leeg nqaij gluteal.
- Qhov kev thauj ncaj ncaj yog thov rau qhov hamstrings thiab adductors.
- Txoj kev txuas ntxiv ntawm qhov txha nqaj qaum thiab mob plab ua hauj lwm ua stabilizers ntawm lub cev hauv kev txav.
Cov txiaj ntsig thiab contraindications
Tom ntej no, peb xav kos koj lub ntsej muag rau cov txiaj ntsig zoo ntawm kev tawm dag zog, nrog rau kev hais txog qee qhov kev sib tiv thaiv uas twb muaj lawm.
Cov txiaj ntsig ntawm kev tawm dag zog
Barbell Lateral Lunges yog ib qho ntawm ob peb qhov kev tawm dag zog uas koj tuaj yeem siv los hais txog cov load ntawm sab nraud ntawm lub voos plaub qij. Ntau tus neeg ncaws pob koom nrog kev tawm dag zog thiab lub cev tsim muaj qee qhov tsis xws luag: sab hauv ncej puab zoo tsim, thiab sab hauv quadriceps ntog tawm ntawm daim duab loj. Ob txhais ceg cov leeg nqaij saib tsis muaj qhov sib luag.
Txhawm rau txhim kho qhov no, yuav tsum tau saib xyuas ntau dua rau kev tawm dag zog uas yog hauv zos thauj cov plaub hau tom ntej ntawm plaub ceg, xws li sab hauv lub ntsws nrog lub ntsej muag, ceg nias nrog ob txhais ceg nqaim, lossis zaum hauv lub tshuab Smith nrog ob txhais ceg nqaim. Txoj hauv kev ua haujlwm rau kev qhia no yuav pab tsim cov leeg nqaij, ua kom muaj zog thiab txhim kho kev nyem.
Cov Yuav Tsum Tau Ua
Txawm li cas los xij, vim yog cov tshuaj kho mob, qhov kev tawm dag zog no tsis haum rau txhua tus neeg ncaws pob. Cov leeg nyob ib sab muaj cov nyhuv loj heev ntawm lub hauv caug sib koom thiab cov leeg. Cov neeg uas tau raug mob cruciate ligament raug mob feem ntau hnov mob thiab tsis xis nyob thaum ua nws. Ntxiv rau, cov kev tawm dag zog no tsis tau pom zoo rau cov neeg muaj mob nyhav ntev ntev xws li mob leeg, bursitis lossis osteochondrosis.
Lub ntsws nrog qhov ncauj tawm rau ob sab yog qhov kev tawm dag zog kom nyab xeeb thiab yooj yim los ntawm qhov pom ntawm biomechanics, tab sis qee cov neeg ncaws pob tau tswj kom raug mob ntawm nws. Hauv 99% ntawm cov xwm txheej no tshwm sim vim tsis pom ntawm cov txheej txheem ntawm kev ua haujlwm nrog qhov hnyav hnyav. Koj yuav tsum ua haujlwm ntawm no nrog qhov hnyav, nrog qhov uas koj tuaj yeem ua kom tsawg kawg 10 rov ua dua nyob rau ntawm txhua tus ceg, tsis tas yuav rhuav tshem cov txheej txheem. Cov ntaub ntawv fais fab thiab cov tes taw hnyav li loj yog tsis ua tiav ntawm no.
Sab cov leeg txheej txheem
Cov txheej txheem rau ua cov kev tawm dag zog yog raws li nram no:
- Tshem tawm cov barbell ntawm racks lossis nqa nws hla koj thiab tso nws rau ntawm cov leeg trapezius, zoo li nrog zaum-sawv.
- Pib txoj haujlwm: sab nraub qaum yog ncaj, ob txhais ceg yog sib luag txhua lwm yam, pelvis tau pw rov qab me ntsis, ntsia zoo zoo rau pem hauv ntej. Nrog peb txhais tes peb tuav lub barbell, tuav nws me ntsis dav dua li lub xub pwg.
- Nqa pa thiab taw rau ib sab nrog ib txhais taw. Txoj hlua ntev ntev yog li 40-50 centimeters. Koj tsis tas yuav ua kom taug txoj kev dav dua, txwv tsis pub nws yuav nyuaj rau koj los tswj kev tshuav. Lub ntsiab ntsiab lus ntawm kev coj ua haujlwm ntawm no yog qhov chaw ntawm ko taw. Yog tias koj tig ko taw 45 degrees, koj tuaj yeem yooj yim khwj mus kom tag nrho, tab sis feem ntau ntawm cov thauj yuav hloov mus rau sab hauv ncej puab. Yog tias koj tsis tig koj txhais ko taw txhua, tom qab ntawd nws tsis yog qhov tseeb uas koj yuav tuaj yeem zaum tau tiag tiag thiab ua tiav daim ntawv cog lus plaub npaug - ntau tus neeg tsuas yog tsis muaj qhov yoog txaus rau qhov no. Yog li ntawd, nws raug nquahu kom tso koj txhais taw ntawm lub me me heev - txog 10-15 degrees. Txoj kev no, koj tuaj yeem ua cov tshuaj ntsws tsis puv tsis muaj qhov tsis xis nyob hauv koj lub hauv caug.
- Tso tawm, peb tau sawv thiab rov qab los rau hauv txoj haujlwm pib. Qhov tseem ceeb ntawm no yog kom tus ncej puab hauv dav hlau ib yam li ko taw. Koj tsis tuaj yeem "qhwv" lub hauv caug sab hauv. Koj tuaj yeem ua sab ntsws nrog txhua ceg hauv lem, lossis koj tuaj yeem ua tus nqi npaj ua ntej, piv txwv li, nrog koj sab laug ko taw, thiab tom qab ntawd rov ua dua txhua qhov qub nrog koj sab xis. Xaiv cov kev xaiv uas haum rau koj tshaj plaws.
Crossfit kev cob qhia ntau yam
| 24 | Ua 24 lub ntsej muag dhia tawm, 24 tus ntoo phuam tog sab ntsws (12 ntawm txhua ceg), thiab khiav 400 meter. 6 puag ncig hauv tag nrho. |
| Anny | Ua 40 dhia zaum-sawv, 20 sit-ups, 20 barbell sab ntsws, thiab 40 sit-ups. Qhov kev sib tw ua tiav ntau yam kev ua tiav hauv 25 feeb. |
| Ncig Saib tebchaws Noj Mov | Ua 10 pob tawg, 15 lub thawv dhia, 20 ob sab tes kettlebell viav vias, 20 zaum-zaum, thiab 30 sab ntsws nrog lub barbell. Tsuas yog 5 puag ncig. |
