Kodi "pachimake" ndi chiyani ndipo chifukwa chiyani makochi amalimbikira kuti aphunzitsidwe?

Kodi "pachimake" ndi chiyani ndipo chifukwa chiyani makochi amalimbikira kuti aphunzitsidwe?

Fitness

Ntchito yabwino "pakati" imapangitsa kuti masewera azichita bwino, imathandizira kupewa kuvulala kwam'mbuyo, kuvulala kwam'munsi, kuphatikiza mapewa, kumapangitsa kuti thupi liziwoneka bwino komanso kulimbitsa malingaliro oyenera.

Kodi timaona bwanji ngati mphunzitsi watiuza kuti tiyenera “kuonetsetsa kuti mfundo za mumtima mwathu” zikugwira ntchito inayake? Chithunzi chomwe nthawi zambiri chimakokedwa m'maganizo ndi "piritsi" lachikale, ndiko kuti, chinthu chodziwika bwino ndikuganizira za rectus abdominis. Koma "pachimake" chimaphatikizapo gawo lalikulu la thupi, monga momwe adafotokozera José Miguel del Castillo, wolemba buku la "Current Core Training" ndi Bachelor of Science in Physical Activity and Sports. Kuphatikiza pa chigawo cham'mimba cham'mimba (rectus abdominis, obliques ndi mimba yodutsa), "core" imaphatikizapo gawo lakumbuyo lomwe gluteus maximus, ndi square lumbar ndi minofu ina yaing'ono yokhazikika. Koma ilinso ndi zokulitsa kumtunda wapamwamba ngati zakulera ndi dera la scapular la masamba amapewa ndi chapansi, ndi m'chiuno pansi. Kuonjezera apo, tikakamba zamasewera tiyeneranso kuyika lamba pamapewa (mapewa) ndi lamba wam'chiuno. "Izi zikutanthawuza kuti lingaliro lachimake palokha limaphatikizapo ma 29 awiriawiri a minofu, kuphatikizapo fupa la fupa ndi mafupa, mitsempha yolumikizidwa, mitsempha ndi tendon," akufotokoza Del Castillo.

Kodi "pachimake" ndi chiyani

Kufotokozera za ntchito pachimake Katswiriyu amabwereranso ku zaka zomwe maphunziro apamwamba a m'mimba adachokera pakuchita "crunch", kupindika ndi kuchepa kwa m'mimba komwe kumatha kusandulika kukhala shrugs pang'ono pokweza malo okhawo. mapewa, kapena okwana, kukweza thunthu kwathunthu kukhudza mawondo ndi zigongono. Koma m'kupita kwa nthawi masukulu osiyanasiyana a biomechanics adawululira kudzera mu kafukufuku wawo komanso maphunziro asayansi omwe adatsatira ntchito yaikulu ya «pachimake» sanali kupanga kayendedwe koma kuteteza Ndipo izi zinali kusintha kwakukulu mu njira tingachipeze powerenga maphunziro «pachimake».

Chinsinsi cha "pachimake" ndichifukwa chake, chifaniziro cha "chida cholimba chogwira ntchito" chomwe chimalola kusamutsa mphamvu kuchokera kumunsi kwa thupi kupita kumtunda ndi mosemphanitsa. «Zone iyi ya confluence ya mphamvu imalola njira yochokera pamwamba mpaka pansi kapena kuchokera pansi kupita pamwamba, mwachitsanzo, imathandizira kugunda mwamphamvu kapena kugunda ndi mphamvu ndi racket ya tenisi ... ndiyothandiza kwambiri. Masewera anu othamanga amawonjezeka chifukwa mumathamanga kwambiri, kudumpha pamwamba ndikuponyera patsogolo, "akutero Del Castillo.

Choncho, imodzi mwa ntchito za «pachimake» ndi onjezerani masewera olimbitsa thupi. Ndipo pali umboni wa sayansi. Koma palinso maphunziro ochulukirapo pa "pachimake" omwe amatsimikizira ntchito zake zina: kuteteza ndi kupewa kuvulala ndi ma pathologies m'dera la lumbar. Ndipo pamene ife kulankhula za mtundu uwu kuvulala Sitikunena za zomwe zingachitike panthawi yamasewera, koma zomwe aliyense angavutike nazo pamoyo wawo watsiku ndi tsiku. “Wolima dimba amafunikira ntchito yaikulu kapena yowonjezereka kuti ateteze kuvulala kwake m’chiuno kusiyana ndi wothamanga wapamwamba,” akuulula motero katswiriyo.

M'malo mwake, m'dera lamasiku ano, momwe sitisiya kuyang'ana mafoni athu am'manja komanso kumabweretsa moyo wongokhala, milandu yazaumoyo. ululu wammbuyo wosatchulika, yomwe ndi imodzi mwa zomwe sitikudziwa chiyambi chake komanso umboni womwe nthawi zambiri suwoneka mu chithunzi cha radiological (nthawi zambiri sichiyenera ndipo chimawopsyeza mopanda chifukwa) chomwe chimayesa kudziwa komwe ululuwo umachokera.

Aesthetics ndi kuzindikira thupi

Kuphatikiza pa kupititsa patsogolo masewera olimbitsa thupi komanso kuthandiza kupewa kuvulala, ntchito yayikulu imalola kusintha maonekedwe a thupi chifukwa zimathandizira kuchepetsa girth m'mimba.

Zimathandizanso kulimbikitsa chiuno cham'chiuno ndikuwongolera umwini (kuthekera kwa ubongo wathu kudziwa malo enieni a ziwalo zonse za thupi lathu nthawi zonse).

Zina mwazopereka za "core" ntchito yomwe ikuchitika pano, malinga ndi Del Castillo, yapangitsa kuti pakhale kusintha kwa mfundo ziwiri za maphunziro oyambirira monga. zosiyanasiyana ndi zosangalatsa. “Tsopano tikugwira ntchito yokonza maunyolo a kinetic omwe amalola kuti minofu yosiyana siyana ikule kudzera mumayendedwe otsatizana monga, mwachitsanzo, chitsanzo cha injini ya chodula nkhuni; pomwe zisanachitike zidagwiritsidwa ntchito mosanthula komanso mwapadera ”, akuwulula.

Nthawi zambiri gwiritsani ntchito "core"

Kwa José Miguel del Castillo, maphunziro apamwamba ayenera kukhala ntchito yodzitetezera (ndi magawo awiri apadera pa sabata) kwa aliyense, osati kwa othamanga okha. Komabe, amazindikira kuti pokonzekera masewera olimbitsa thupi izi zidzadalira nthawi yomwe munthu aliyense angapereke kuti azichita masewera olimbitsa thupi chifukwa ngati kuphunzitsidwa mopitirira muyeso mlungu uliwonse kumaperekedwa, pali chiopsezo cholephera kupanga kutsata kapena kusiya.

Zidzatengeranso ngati munthu uyu akuwona mtundu wina wa chizindikiro chomwe chimasonyeza kuti ayenera kugwira ntchito m'derali makamaka ngati m'dera la m'chiuno silikuyendetsedwa bwino, dera la lumbar limazunguliridwa kwambiri kapena likuwonetseratu kuphulika kwakukulu, ndiko kuti, pamene simungathe kusiyanitsa kusuntha kwa msana kapena m'chiuno (kutchedwa lumbopelvic dissociation). "Cholinga chake ndikugwiritsa ntchito 'core' ndi masewera olimbitsa thupi omwe ndimawatcha '2×1', ndiye kuti, ndi masewera olimbitsa thupi omwe amalola kuti ntchito ziwiri zosiyana zizichitika nthawi imodzi," akutero.