Maitiro Ekuita iyo L-Gara (uye Nei Uchifanira)

Zvemukati

• L-Gara Maekisesaizi Batsiro
• Maitiro Ekuita iyo L-Gara
• Nhanho-Nhanho-Gara Gara
• L-Sit Progressions
• Maitiro Ekushandisa L-Sits Mune Yako Workout
• Ongororo ye

Mumakore achangopfuura, puranga rakabata zvese zviri zviviri crunch uye kugara-up yezita re "Best Core Exercise." Asi pane danho idzva mudhorobha rinokwikwidza mapuranga mukubudirira uye kukosha: Iyo L-gara.

Hapana mumvuri pamapuranga, asi anenge akajairika se, zvakanaka, Nike MetCons mubhokisi reCrossFit. Famba mune chero gym, uye mukana wekuti uchaona mumwe munhu achikwenya puranga achidongorera pawachi yavo mumasekonzi mashoma ega ega.

Kufanana nepuranga, iyo L-sit zvakare idanho rekutanga bodyweight-asi kashoma kuita chitarisiko kunze kweCrossFit mabhokisi uye gymnastics gyms. "L-inogara yakaoma, asi kana iwe uchida kuvandudza yako yepamoyo simba uye kugadzikana, ivo vanofanirwa," anodaro Kari Pearce, 2018 Fittest Woman muUS (maererano neCrossFit Games), uye mugadziri wePearce Power Abs Chirongwa.

Yave nguva yekupa kufambisa uku kutarisisa kwainokodzera. Pazasi, mana makuru-ane zita reCrossFit vatambi uye makochi vanotsanangura zvakanakira iyo L-sit, maitiro ekuita imwe, uye mashandiro ekuita kusvika kune yepakati-yekutswanya kurovedza-nekuti, mikana iripo, haugone kana kuzviita izvozvi . (FWIW, Jen Widerstrom anofunga kuti ndeimwe yemafambisirwo emuviri aunofanirwa kugona, futi.)

L-Gara Maekisesaizi Batsiro

ICYDK, mabhenefiti ekusimbisa yako musimboti unoenda kupfuura kungogadzira abs: Kubva kukuchengeta iwe wakamira, kudzikamisa musana wako uye chiuno, kuendesa simba kumitezo yako, uye kukudzivirira kubva mukukuvara kunogona, musimboti wakasimba une zvikomborero zvakakomba. (Ona zvimwe: Nei Core Simba Rinokosha Zvakadaro).

"Nheyo imwe yemapoka akakosha emhasuru mumuviri," anodaro Stacie Tovar, muridzi weCrossFit Omaha uye Go Far Fitness. "Unoishandisa pese paunotora chinhu kubva pasi, kupfeka shangu dzako, kupinda nekubuda mumotokari yako, kana kugara pachimbuzi."

Kusiyana nezvakawanda zvekudzidzira zviitwa izvojust shanda musimboti, iyo L-sit inoshanda yako abs, obliques, hip flexors, quads, triceps, mapfudzi, pecs, uye lats, anodaro Pearce. "Hazvitore nguva refu kuneta tsandanyama dzinoverengeka dzakasiyana neiyi, saka iwe unowana kubhowa kukuru kwebhuru rako neichi chiitiko."

Paunenge uchishanda ese aya mhasuru-mapoka akanaka, chikamu chakanakisa ndechekuti uri kushanda iwo isometrically-akaabata munzvimbo imwechete kwenguva yakati.

"Isometric maekisesaizi anotora tsandanyama pasina kuarebesa (eccentric exercises) kana kuapfupisa (concentric exercises)," anodaro Dave Lipson, CrossFit Level 4 mudzidzisi uye muvambi weThundr Bro, chikuva chekudzidzisa kusimba. Chaizvoizvo, iwe urikuchinjisa mhasuru pasina kunyatsofamba. "Ichi chiitiko cheesometric chinowedzera simba repakati nepakati uye kugadzikana, izvo zvinodzivirira musana wako uye zvinogona kukubatsira iwe kududzira simba kumigumo."

Shanduro? Kufamba uku kunovandudza mamwe mafambiro senge handstand push-up, push-up, toes-to-bar, deadlift, uye barbell squat.

Maitiro Ekuita iyo L-Gara

L-inogara inogona kuitwa pasi pasina-zvigadzirwa kana kushandisa seti yeparallettes (dzimwe nguva inonzi dip bars kana EQualizers), zvindori zvekurembera, kana mabhokisi maviri kana mabhenji ehurefu hwakafanana.

Wagadzirira kuedza imwe? "Nemaoko akatwasanuka, isa maoko ako pasi kana pamidziyo. Wadaro, simudza makumbo ako uchiachengeta akatwasanuka kudzamara afanana nepasi saka muviri wako unoita" L "chimiro," anotsanangura Pearce. Sezvaunoita izvi, dhonza mapendekete ako kumashure uye pasi, chengetedza musana wako wakatwasuka, uye tarisa kumberi mberi uine mutsipa usina kwazvakarerekera, anodaro.

Inonzwika yakapusa zvakakwana, handiti? Pearce anobvumirana nazvo. "Zviri nyore. Asi zvakare chimwe chezviitwa zvakanyanya kunetsa zviripo," anodaro. "Ndichienzanisa zvishoma, ndakabata puranga kwemaminetsi makumi maviri nematatu asi L-sit yangu refu yandarekodha masekondi makumi mana nemashanu."

Ko moyo wako uri kuchema here ?? Usanetseke, kune misiyano uye L-sit kufambira mberi kusiri kunetsa, izvo zvinotsanangurwa nenyanzvi kuburikidza pazasi.

Nhanho-Nhanho-Gara Gara

A. Kana iwe urikushandisa mabhokisi maviri, mabhenji, kana maparletlette, zvigadzire kumusoro kuitira kuti zvinyanye kuderera pane hupamhi hwepfudzi zvakaparadzana. Mira pakati pavo uye isa zvanza zvako kune rumwe rutivi kuitira kuti zvive pasi pemapfudzi.

B. Twasanudza maoko, sikira magokora kumativi, dhonza mapendekete pasi uye kure nenzeve, uye bata marati. Ipapo, uchisundira pasi muzvanza, batanidza makumbo ekusimudza makumbo (akananga uye pamwechete) kubva pasi kusvikira aenzana ne (kana padyo neparutivi) pasi.

C. Bata apa, uchichengeta mabvi akatwasuka, uchisvina maquads pamwe chete zvine simba, uchinongedza zvigunwe, uye uchitarisa kumberi mberi kuti uchengete mutsipa usina kwazvakarerekera.

Vavarira kuunganidza huwandu hwemakumi matatu masekonzi e-L-sit hold paseti, kuzorora masekonzi gumi kusvika makumi maviri pese paunodonha. Sezvo iwe uchivaka simba, wedzera nguva kusvika 45 seconds, uye ipapo 1 miniti kana kupfuura.

L-Gara Bata Mafomu Matipi

• Usati wasimudza tsoka dzako pasi, kiya magokora ako parutivi. Funga nezve kukwenya zvanza zvako mubhokisi kuti utore mapendekete ako kumashure uye sunga magokora kutrunk.

• Munguva yekubata, ramba uchidzoka wakatwasuka uye musimboti wakabatanidzwa kuchengetedza mapendekete uye musana kubva kutenderera kumberi.

• Gadzirisa maziso pane imwe nzvimbo pamberi pako, pane kutarisa pasi pasi. Izvi zvichachengetedza mutsipa munzvimbo isina kwazvakarerekera uye zvichabatsira kuchengetedza mafudzi ako kubva pakudonha.

L-Sit Progressions

"Pamwe uri kutarisa kufamba uye kufunga hapana nzira," anodaro Tovar. Uye, kana iwe uri wekutanga, zvakanaka: "Kana usati wamboshanda pane simba rako guru kare, L-anogara zvichida haisi kwaunotanga," anodaro Lipson. "Unoda kusangana nesu muviri pairi. Zvirinani kuita maexercise ab aunogona kuita pane kusaita. "Izvo zvakati, pane nzira dzekufambira mberi kuenda kuL-sit.

Kugara-kumusoro: Lipson anoratidza kutanga neab-mat sit-ups kana GHD (glute-ham developer) sit-ups kuvaka hwaro hwesimba simba. (Pano, tenga ab-mat uye zvimwe zvinofanirwa-kuve nemidziyo yako yekumba CrossFit jimu).

Sachigaro L-Gara: Edza kuchinja uku kwekutanga kuti utange. Isa maoko ako padhuze nehudyu dzako uye chengeta maoko ako akanyatsovharirwa kunze kuti chigaro chako chiri kungotenderera pamusoro pechigaro. Wadaro, shandira kutambanudza gumbo rimwe pamberi pako uye kuribata ipapo (kunyangwe kana risina kunyatsotwasuka), nerimwe racho richiri pasi. Edza kubata kwemasekonzi makumi matatu, wozochinja mativi.

Tuck chinzvimbo: Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchikwanisa kuita. Chaizvoizvo, iwe uchaita L-kugara asi chengeta mabvi ako akakotama uye padyo nechipfuva chako vs. Paunenge uchinge wagadzikana pano, unogona kuyedza iyo yakajairwa L-kugara.

Ridza L-Sit: Kana uchinge wanzwa wakasununguka kuita L-gara pachigadziko chakatsiga, chakasimba-sebhokisi, bhenji, kana parellettes-iwe unogona kuedza kubata L-kugara pazvindori zvezvindori. Nekuti mhete dzinogona kutenderera, yako yepakati uye yemapfudzi tsandanyama inofanirwa kushanda zvakanyanya kuwedzera kuti ugare wakatsiga. Zvakareruka ?! Edza kukwira tambo yeL-sit kana L-sit kudhonza-up.

Maitiro Ekushandisa L-Sits Mune Yako Workout

"Sezvo iri hunyanzvi uye mamiriro, isometric simba kurovedza muviri, kana iwe uchitsvaga yekugadzirisa mamiriro ekurovedza, hausi kuzoisa L-inogara pakati peseketi yako kana WOD," anodaro Lipson. Pane kudaro, edza kuiwedzera kune-core-specific Workout kana kune yako yekudziya-kumusoro kana kutonhora-pasi.

Pakupera kwekudzidzira kwako, edza kuita matatu maL-sit anobata kwenguva yakareba sezvinobvira nemasekondi makumi mapfumbamwe ekuzorora pakati pega seti, inokurudzira Pearce. (Heano maitiro ekuronga nenzira kwayo maekisesaizi pane yekurovedza muviri.) "Usanetseka kana iyo nguva yaunobata iyo L-sit inoderera neese seti," anodaro. "Izvo zvinowanzoitika nekuti maL-sit akaoma!"

Uye nekuti iwe haudi zvekushandisa, "unogona kunyange kupa L-kugara kuenda kumba, mazuva ese paunomuka, uye husiku hwese usati warara," anodaro Tovar. Nzira ine hutsinye yekumuka? Chokwadi, asi iwe unowana yakapenga yakasimba musimboti mukuita.

Ongororo ye