Uyenza njani i-L-Sit (kwaye Kutheni kufuneka)

Umxholo

• L-Sit Izibonelelo Zomthambo
• Uyenza njani i-L-Sit
• Inyathelo-By-Inyathelo L-Hlala Guide
• L-Hlala Ukuqhubela phambili
• Uyiphumeza njani i-L-Sits kwi-Workout yakho
• Uphengululo lwe

Kwiminyaka yakutshanje, iplanga ligqithe kokubini ukuqhekeka kunye nokuhlala kwesihloko se "Best Exercise Exercise." Kodwa kukho intshukumo entsha edolophini ephikisana neeplanga ngokusebenza kunye nokubaluleka: i-L-sit.

Akukho mthunzi kwiiplanga, kodwa ziqhelekile njenge, Nike MetCons kwibhokisi yeCrossFit. Hamba uye nakweyiphi na indawo yokuzivocavoca, kwaye amathuba okuba ubone umntu ekhupha iplanga ngelixa ejonge ekubukeni kwabo yonke imizuzwana embalwa.

Njengeplanga, i-L-sit nayo iyisiseko sokunyakaza komzimba-kodwa kunqabile ukuba yenze ukubonakala ngaphandle kweebhokisi ze-CrossFit kunye ne-gymnastics gyms. "I-L-sits inzima, kodwa ukuba ufuna ukuphucula amandla akho angundoqo kunye nokuzinza, kufuneka," kusho uKari Pearce, i-2018 Fittest Woman e-US (ngokweMidlalo ye-CrossFit), kunye nomdali we-Pearce Power Abs. Inkqubo.

Lixesha lokunika eli nyathelo ingqalelo eyifaneleyo. Apha ngezantsi, iimbaleki ezine ezinamagama amakhulu zeCrossFit kunye nabaqeqeshi bachaza izibonelelo ze-L-sit, indlela yokwenza ngokufanelekileyo enye, kunye nendlela yokusebenza ukuya kulolongo olusisiseko-kuba, amathuba okuba, awunakuyenza nangoku . (I-FWIW, uJen Widerstrom ucinga ukuba yenye yeempawu zomzimba ezishukumayo kufuneka uqonde, nazo.)

L-Sit Izibonelelo Zomthambo

I-ICYDK, izibonelelo zokomeleza isiseko sakho zihamba ngaphaya kokukrola i-abs: Ukusuka kukugcina umi nkqo, uzinzise umqolo wakho kunye nesinqe, ugqithisele amandla emalungwini akho, kwaye ukukhusele ekonzakaleni, isiseko esomeleleyo sinezibonelelo ezinzulu. (Bona ngakumbi: Kutheni Amandla oQinisekiso abaluleke kakhulu).

"Undoqo lelinye lawona maqela emisipha abaluleke kakhulu emzimbeni," utshilo uStacie Tovar, ongumnini-mbumba weCrossFit Omaha kunye neGo Far Fitness. "Uyisebenzisa rhoqo xa uthatha into phantsi, unxibe izihlangu zakho, ungena kwaye uphume emotweni yakho, okanye uhlale kwindlu yangasese."

Ngokungafaniyo nokuzilolonga okuninzi okusisisekonje sebenza undoqo, i-L-sit isebenza i-abs yakho, i-oblique, i-hip flexors, i-quads, i-triceps, amahlombe, iipcs kunye neelats, utsho uPearce. "Akuthathi xesha lide ukudinwa inani leemisipha ezahlukeneyo ngale, ke uyakufumana ibhanti enkulu ngalo msebenzi wakho."

Ngelixa usebenza onke la maqela emisipha alungile, elona candelo lililo kukuba uyasebenza isometrically-aka ubabambe kwindawo enye kangangexesha elithile.

U-Dave Lipson, umqeqeshi we-CrossFit Level 4 kunye nomsunguli ka-Thundr Bro, uqokelela izihlunu ngaphandle kokuzandisa (ukuzilolonga). Ngokusisiseko, uguqula izihlunu ngaphandle kokushukuma. "Lo msebenzi we-isometric uphucula amandla omgca ophakathi kunye nokuzinzisa, okhusela umqolo wakho kwaye unokukunceda ukuguqulela amandla kwiindawo eziphakamileyo."

Inguqulelo? Le ntshukumo iyakuphucula ezinye iintshukumo ezifana ne-handstand push-up, push-up, toes-to-bar, deadlift, kunye ne-barbell squat.

Uyenza njani i-L-Sit

I-L-ihlala ingenziwa phantsi ngaphandle kwezixhobo okanye ukusebenzisa isethi ye-parallettes (ngamanye amaxesha ibizwa ngokuba yi-dip bars okanye i-EQualizers), amakhonkco okuxhoma, okanye iibhokisi ezimbini okanye iibhentshi zokuphakama okufanayo.

Ukulungele ukuzama enye? "Ngeengalo ezithe nkqo, beka izandla zakho phantsi okanye kwizixhobo. Emva koko, yiphakamise imilenze yakho ngelixa uyigcine nkqo ide ifane nomgangatho ukuze umzimba wakho wenze ubume" L ", ucacisa uPearce. Njengoko usenza oku, zoba amagxa akho ngasemva nangaphantsi, gcina umqolo wakho uthe tye, kwaye ujonge ngqo phambili ngentamo engathathi hlangothi, utshilo.

Izandi zilula ngokwaneleyo, akunjalo? UPearce uyavuma. "Ilula. Kodwa yenye yezona zinto zinzima ekuzilolongeni," utshilo. "Ngothelekiso oluncinci, ndibambe iplanga kangangemizuzu engama-23 kodwa eyona ndawo inde kakhulu endiyibhalileyo yimizuzwana engama-45."

Ngaba undoqo wakho uyalila? Sukuba nexhala, kukho iiyantlukwano kunye ne-L-sit progressions ezingenangxaki, ezichazwa ziingcali ngezantsi.

Inyathelo-By-Inyathelo L-Hlala Guide

A. Ukuba usebenzisa iibhokisi ezimbini, iibhentshi, okanye iiparletlette, zisete ukuze zinciphise kancinci kunobubanzi begxalaba ngaphandle. Yima phakathi kwabo kwaye ubeke iintende zakho kwicala ngalinye kwicala ngalinye ukuze ziphantsi kwamagxa.

B. Qinisa iingalo, tshixa iingqiniba emacaleni, tsala amagxa ezantsi kwaye kude neendlebe, kwaye ubambe iilats. Emva koko, ukutyhala ezantsi ezintendeni, bandakanya imilenze yokunyusa engundoqo (ngqo kunye kunye) ukusuka emgangathweni de ihambelane kunye (okanye isondele kwi-parallel kunye) nomgangatho.

C. Bamba apha, ugcine amadolo ngokuthe tye, udibanisa i-quads kunye ngokuqinileyo, ukhomba iinzwane, kwaye ujonge ngqo phambili ukugcina intamo engathathi hlangothi.

Nenjongo yokuqokelela inani elipheleleyo lemizuzwana engama-30 ye-L-sit hold on set, ukuphumla kwi-10 ukuya kwi-20 imizuzwana nganye xa ulahla. Njengoko usakha amandla, yongeza ixesha ukuya kwimizuzwana engama-45, kwaye emva komzuzu omnye okanye ngaphezulu.

L-Hlala Bamba Iingcebiso zeFom

• Ngaphambi kokuba uphakamise iinyawo zakho emhlabeni, tshixa iingqiniba zakho ecaleni kwakho. Cinga ngokujija iintende zakho ebhokisini ukuze utsale amagxa akho ngasemva kwaye uqinise ingqiniba ukuya esiqwini.

• Ngexesha lokubamba, gcina umva ngokuthe tye kunye nomongo obandakanyekileyo ukugcina amagxa kunye nomqolo ukusuka ekujikelezeni phambili.

• Lungisa amehlo kwindawo ephambi kwakho, kunokuba ujonge phantsi emhlabeni. Oku kuya kugcina intamo kwindawo engathathi hlangothi kwaye kuya kunceda ukugcina amahlombe akho angabikho.

L-Hlala Ukuqhubela phambili

"Mhlawumbi ujonge intshukumo kwaye ucinga akho ndlela yimbi,Utsho uTovar. Kwaye, ukuba usaqala, kulungile: "Ukuba awuzange usebenze kumandla akho angaphambili ngaphambili, uL-uhleli mhlawumbi awukho apho uqala khona, utshilo uLipson." Ufuna ukudibana nathi. umzimba apho ukhoyo. Kungcono ukwenza umthambo u-ab kunokuwenza.

Ukuhlala wehle unyuka: U-Lipson ucebisa ngokuqala nge-ab-mat sit-ups okanye i-GHD (umphuhlisi we-glute-ham) wokuhlala ukuze akhe amandla asisiseko. (Apha, thenga i-ab-mat kunye nezinye izixhobo kufuneka zinezixhobo ekhaya lakho lokuzivocavoca i-CrossFit).

Sihlalo L-Hlala: Zama oku kwahluka kwabasaqalayo ukuqala. Beka izandla zakho ecaleni ngqo esinqeni sakho kwaye ugcine iingalo zakho zitshixiwe ngaphandle ukuze i-butt yakho ijikeleze ngaphezulu kwesihlalo. Emva koko, sebenzela ekwandiseni umlenze omnye phambi kwakho kwaye uyibambe apho (nangona ayithanga ngqo), kunye nomnye uphantsi. Zama ukubamba imizuzwana engama-30, uze utshintshe amacala.

Tuck isikhundla: Ukuba sele unesiseko esomeleleyo samandla angundoqo, "ungaqala ngesikhundla kwaye usebenzise indlela eya kwi-L-sit," utsho uTovar. Ngokusisiseko, uya kuyenza i-L-sit kodwa ugcine amadolo egobile kwaye usondele esifubeni sakho ngokuchaseneyo ngokupheleleyo. Nje ukuba ukhululeke apha, ungazama ukuhlala u-L rhoqo.

Khalisa L-Hlala: Nje ukuba uzive ukhululekile ukwenza i-L-ukuhlala kwisitebhu esomeleleyo, esomeleleyo-njengebhokisi, ibhentshi, okanye iiparette-unokuzama ukubamba uL-hlala kwiiringi ezijingayo. Ngenxa yokuba amakhonkco anokujija, ingqolowa kunye nezihlunu zamagxa kufuneka zisebenze nzima ngakumbi ukukugcina uzinzile. Kulula kakhulu?! Zama i-L-sit intambo yokukhwela okanye i-L-sit pull-up.

Uyiphumeza njani i-L-Sits kwi-Workout yakho

Kuba sisakhono kunye nemeko, amandla e-isometric, ukuba ufuna ukuzilolonga, awuzukubeka ii-L zihlala embindini wesekethe yakho okanye iWOD, utshilo uLipson. Endaweni yoko, zama ukuyongeza kulwakhiwo lomsebenzi othile okanye ukufudumeza okanye ukuphola.

Ekupheleni kokuzilolonga kwakho, zama ukwenza ii-L-sit ezintathu zokubamba ixesha elide kangangoko kunokwenzeka kunye nemizuzwana engama-90 yokuphumla phakathi kweseti nganye, ucebisa uPearce. (Nantsi indlela yokuyalela ngokuchanekileyo umthambo kwindawo yokuzivocavoca.) "Musa ukuba nexhala ukuba ixesha obambe ngalo i-L-sit liyehla ngeseti nganye," utshilo. "Kuyinto eqhelekileyo kuba i-L-sits inzima!"

Kwaye ngenxa yokuba awudingi izixhobo, "ungade unike i-L-sit ekhaya, yonke imihla xa uvuka, kwaye ubusuku bonke ngaphambi kokuba ulale," kusho uTovar. Indlela ekhohlakeleyo yokuvuka? Ngokuqinisekileyo, kodwa uya kufumana isiseko esomeleleyo esiphambeneyo kwinkqubo.

Uphengululo lwe