Nā hana Crossfit
6K 0 09.06.2017 (hoʻoponopono hou: 07.01.2019)
ʻO Barbell Lateral Lunge kahi hana maʻamau no ka hoʻomohala ʻana i nā mākala o nā wāwae a me nā pū. ʻAʻole like me ka barbell maʻamau a i ʻole nā dumbbell lunges, hāʻule ka hapa nui o ka ukana ma luna o ka pūʻulu ʻaoʻao o nā quadriceps a me nā mākala gluteal. ʻOi aku ka liʻiliʻi o ka hamstrings a me nā mea hoʻohui i ka neʻe.
Paipai ʻia e hana i nā lunges ʻaoʻao me ka bele, ʻaʻole me nā dumbbells. E maʻalahi kēia iā ʻoe e kaohi i ke kūlana o ke kino, a ʻaʻole ʻoe e kūlou i mua, kahi e ʻae ai iā ʻoe e noʻonoʻo pono i ka hana ʻana i ka pūʻulu mākia i hoʻopaʻa ʻia.
Ma kēia ʻatikala e nānā mākou pehea e hana pono ai i kēia hoʻolālā, a he aha ka mea e hāʻawi ai iā mākou ma ke ʻano mau.
He aha nā mākala e holo?
E hoʻomaka kākou e ka nānā ʻana i nā mākala e hana ana ke hana nei i nā lung barell ʻaoʻao.
- ʻO nā hui puʻupuʻu hana nui: quadriceps (ʻo ka hapanui o nā ʻaoʻao a me nā medial bundle) a me nā mākala gluteal.
- Hoʻopili ʻia kahi ukana pili ʻole i nā hamstrings a me nā mea hoʻohui.
- Hana nā extensors o ka iwi kuamoʻo a me nā ʻōpū o ka ʻōpū ma ke ʻano he stabilizers o ke kino i ka neʻe.
Nā pono a me nā contraindications
A laila, makemake mākou e kau i kou manaʻo i nā helu kūpono o ka hoʻoikaika kino, a kamaʻilio pū kekahi e pili ana i kekahi o nā contraindications e kū nei.
Nā keu pono o ka hoʻoikaika kino
ʻO Barbung Lateral Lunges kekahi o nā hana liʻiliʻi i hiki iā ʻoe ke hoʻohana e hoʻokūpaʻa i ka ukana ma waho o ka quadriceps. Nui nā mea pāʻani e pili ana i ka hoʻoikaika kino a me ke bodybuilding i kahi kaulike ʻole: ua hoʻomohala maikaʻi ʻia ka ʻūhā o loko, a hāʻule ka quadriceps waho i waho o ke kiʻi nui. Nānā ʻole nā mākala o ka wāwae.
No ka hoʻoponopono ʻana i kēia, pono e nānā hou aku i nā hoʻolālā e hoʻouka i kahi poʻo kūloko o nā quadriceps, e like me nā ʻaoʻao lunges me ka barbel, kaomi wāwae me nā wāwae ʻikiʻī, a i ʻole nā squats i ka mīkini Smith me nā wāwae ʻiki. ʻO kēlā ala i ke aʻo ʻana e kōkua ia e loaʻa ka nui o nā mākala, hoʻonui i ka ikaika a hoʻomaikaʻi i ka hoʻomaha.
Nā Kūʻai Kūʻai
Eia nō naʻe, ma muli o nā maʻi hōʻino, ʻaʻole kūpono kēia hoʻoikaika i nā mea haʻuki āpau. Loaʻa ka hopena hohonu o nā lunges āpau ma ke kuli a me nā ligament. ʻO ka poʻe i ʻeha i nā ʻeha ligament cruciate ʻike pinepine i ka ʻeha a me ka hōʻoluʻolu ʻole i ka hana ʻana. Hoʻohui ʻia, ʻaʻole koi ʻia ia ʻano hoʻoikaika kino no ka poʻe me nā maʻi maʻi koʻikoʻi e like me ka tendonitis, bursitis a i ʻole osteochondrosis.
ʻO nā lunges me ka bele i nā ʻaoʻao kahi palekana kūpono a maʻalahi hoʻi mai ka manaʻo o biomekanika, akā mālama kekahi mau mea ʻaleʻale i mea ʻeha ma luna. Ma 99% o nā hihia e hana kēia ma muli o ka mālama ʻole ʻia o ke ʻano o ka hana ʻana me kahi kaumaha nui. E hana ʻoe ma aneʻi me kahi kaupaona hōʻoluʻolu, kahi e hiki ai iā ʻoe ke hana ma kahi o 10 mau repetitions ma kēlā me kēia wāwae, me ka haki ʻole i ke ʻano. Pau ʻole nā moʻolelo mana a me nā paona hana nui ma aneʻi.
ʻEnehana lunges ʻaoʻao
ʻO ke ʻano no ka hoʻokō ʻana i ka hoʻoikaika kino penei:
- Wehe i ka barbel mai nā haka a hāpai iā ʻoe ma luna a kau i nā mākala trapezius, e like me nā squats maʻamau.
- Kūlana hoʻomaka: pololei ke kua, kūlike nā wāwae i kekahi i kekahi, waiho ʻia ka pelvis i kahi liʻiliʻi, kuhikuhi ʻia ka maka i mua. Me ko mākou mau lima e paʻa mākou i ka barbel, e paʻa ana ia i ka liʻiliʻi ākea ma mua o ka pae o ka poʻohiwi.
- Lawe mākou i ka hanu a hele i ka ʻaoʻao me hoʻokahi wāwae. ʻO ka lōʻihi o ke ala he 40-50 centimika paha. ʻAʻole pono ʻoe e hana i kahi anuu ākea, a i ʻole ia e paʻakikī ia iā ʻoe e mālama i ke kaulike. ʻO ka subtlety ʻenehana nui ma aneʻi ke kūlana o ka wāwae. Inā hoʻohuli ʻoe i ka wāwae he 45 kekelē, hiki iā ʻoe ke maʻalahi i ka amplitude piha, akā ʻo ka hapa nui o ka ukana e neʻe i ka ʻūhā o loko. Inā ʻaʻole ʻoe e huli i ka wāwae, a laila ʻaʻole ia he ʻoiaʻiʻo e hiki ai iā ʻoe ke noho i lalo loa a hana aelike i nā quadriceps - nui ʻole ka poʻe i lawa ka maʻalahi no kēia. No laila, paipai ʻia e kau i kou wāwae i kahi kihi liʻiliʻi - ma kahi o 10-15 kekelē. ʻO kēia ala, hiki iā ʻoe ke hana i nā lunges āpau me ka ʻole o ka hōʻoluʻolu i kou mau kuli.
- Exhaling, ala mākou i luna a hoʻi i kahi hoʻomaka. ʻO ke kihi ma aneʻi e mālama i ka ʻūhā i ka mokulele like me ka wāwae. ʻAʻole hiki iā ʻoe ke "wahī" i ke kuli i loko. Hiki iā ʻoe ke hana i nā lung āpau me kēlā me kēia wāwae i ka huli, a i ʻole hiki iā ʻoe ke hana mua i ka nui i hoʻolālā ʻia, e laʻa me kou wāwae hema, a laila hana hou i nā mea like me kou wāwae ʻākau. Koho i ke koho e kūpono iā ʻoe.
Nā mea hoʻomaʻamaʻa Crossfit
| 24 | Hana i nā squats lele 24, nā lunges ʻaoʻao barbell 24 (12 ma kēlā me kēia wāwae), a me ka holo 400 mika. 6 puni i ka huinanui. |
| Anny | Hana i nā squats lele 40, 20 noho-i luna, 20 barela ʻaoʻao barbel, a 40 noho-i luna. ʻO ka pahuhopu ka hoʻopau ʻana i nā pōʻai he nui i hiki i nā minuke 25. |
| ʻO ka ʻaina kakahiaka mākaʻikaʻi | Hana i nā burpee he 10, nā lele lele 15 pahu, 20 ka hoʻololi ʻana o ka kettlebell me nā lima ʻelua, 20 noho, a me nā ʻaoʻao he 30 me ka pahu kī. 5 wale nō puni. |
