Yadda ake yin L-Sit (kuma me yasa yakamata)

Wadatacce

• Amfanin Motsa jiki L-Sit
• Yadda Ake Yi L-Sit
• Jagoran Mataki na Mataki na L-Sit
• L-Sit Progressions
• Yadda Ake Aiwatar da L-Zauna Cikin Ayyukan ku
• Bita don

A cikin 'yan shekarun nan, plank ya mamaye duka biyun kuma ya zauna don taken "Mafi kyawun Motsa Jiki." Amma akwai sabon motsi a cikin gari wanda ke hamayya da katako cikin inganci da mahimmanci: The L-sit.

Babu inuwa a katako, amma sun yi kama da na Nike MetCons a cikin akwatin CrossFit. Shiga cikin kowane dakin motsa jiki, kuma da yuwuwar za ku ga wani yana fizge katako yayin da yake leken agogon sa kowane ƴan daƙiƙa guda.

Kamar plank, L-sit shima tsarin motsa jiki ne na asali-amma da wuya ya bayyana a waje da akwatunan CrossFit da gyms. "L-zaune suna da wahala, amma idan kuna son haɓaka ƙarfin ku da kwanciyar hankali, dole ne su zama dole," in ji Kari Pearce, Mace Mafi Kyawu ta 2018 a Amurka (bisa ga Wasannin CrossFit), kuma mahaliccin Pearce Power Abs Shirin.

Lokaci ya yi da za a ba wannan motsi hankalin da ya cancanta. A ƙasa, 'yan wasa hudu masu suna CrossFit da masu horarwa sun bayyana fa'idodin L-sit, yadda ake yin ɗaya da kyau, da kuma yadda ake yin aiki har zuwa babban motsa jiki-saboda, dama, ba za ku iya yin hakan ba tukuna. . (FWIW, Jen Widerstrom yana tsammanin yana ɗaya daga cikin motsa jiki da yakamata ku jagorance shi ma.)

Amfanin Motsa jiki L-Sit

ICYDK, fa'idodin ƙarfafa gindin ku ya wuce hanyar siyar da abs: Daga kiyaye ku a tsaye, tabbatar da kashin bayanku da ƙashin ƙugu, canja wurin ƙarfi zuwa gaɓoɓinku, da kuma kare ku daga rauni mai ƙarfi, babban tushe yana da fa'idodi masu mahimmanci. (Dubi ƙarin: Me yasa Ƙarfin Ƙarfi Yana da Muhimmanci).

Stacie Tovar, wanda ya mallaki CrossFit Omaha da Go Far Fitness ya ce "Jigon yana ɗaya daga cikin ƙungiyoyin tsoka mafi mahimmanci a jiki." "Kuna amfani da shi duk lokacin da kuka ɗora wani abu daga ƙasa, sanya takalmi, shiga da fita daga motar ku, ko zauna a bayan gida."

Ba kamar yawancin motsa jiki bakawai Pearce ta yi aiki da mahimmanci, L-sit yana aiki da ƙoshin ku, obliques, lanƙwasa na hip, quads, triceps, kafadu, pecs, da lats, in ji Pearce. "Ba zai ɗauki dogon lokaci ba don gajiya da tsokoki daban -daban tare da wannan, don haka za ku sami babban bango don kuɗin ku tare da wannan aikin."

Duk da yake aiki da duk waɗannan ƙungiyoyin tsoka suna da kyau, mafi kyawun sashi shine kuna aiki da su isometrically-aka riƙe su a matsayi ɗaya na ɗan lokaci.

Dave Lipson, mai koyar da matakin CrossFit 4 kuma wanda ya kafa Thundr Bro, dandamalin motsa jiki na ilimi ya ce "Ayyukan motsa jiki na Isometric suna ɗaukar tsokoki ba tare da tsawaita su ba (motsa jiki mai ƙarfi) ko rage su (motsa jiki mai ɗorewa)." Ainihin, kuna jujjuya tsokoki ba tare da motsawa ba. "Wannan motsa jiki na isometric yana haɓaka ƙarfin tsakiyar layi da karfafawa, wanda ke kare kashin ku kuma zai iya taimaka muku fassara ƙarfi zuwa ƙarshen."

Fassara? Wannan motsi zai inganta sauran ƙungiyoyi kamar ɗaga hannun riƙo, turawa, yatsun-zuwa-mashaya, kashe-kashe, da tsugunne.

Yadda Ake Yi L-Sit

Za a iya yin L-zaune a ƙasa ba tare da kayan aiki ba ko yin amfani da saitin faifai (wani lokacin ana kiranta sandar tsoma ko EQualizers), zoben rataye, ko akwatuna biyu ko benci iri ɗaya.

Shirya gwada ɗaya? "Tare da madaidaiciyar hannaye, sanya hannayenku a ƙasa ko a kan kayan aiki. Sa'an nan kuma, ɗaga kafafunku yayin da kuke tsaye har sai sun kasance daidai da ƙasa don haka jikinku ya yi siffar "L"," in ji Pearce. Yayin da kuke yin wannan, zana kafaɗunku baya da ƙasa, riƙe madaidaiciyar baya, kuma duba gaba gaba tare da wuyan tsaka tsaki, in ji ta.

Sauti mai sauƙi isa, dama? Pearce ya yarda. "Yana da sauƙi. "Don ɗan kwatantawa, na riƙe katako na mintina 23 amma mafi tsawo na L-sit ɗin da na yi rikodin shine daƙiƙa 45."

Ajiyar zuciya tana kuka?? Kada ku damu, akwai bambance-bambancen da ci gaban L-sit waɗanda ba su da ƙalubale, waɗanda ƙwararrun suka bayyana ta ƙasa.

Jagoran Mataki na Mataki na L-Sit

A. Idan kana amfani da akwatuna guda biyu, benci, ko parallettes, saita su don su kasance ɗan kunkuntar fiye da faɗin kafada baya. Tsaya a tsakanin su kuma sanya tafukan ku a kowane gefe don su kasance ƙarƙashin kafadu.

B. Armsauke madaidaitan makamai, kulle gwiwar hannu a ɓangarori, cire kafaɗun kafada ƙasa da nesa da kunnuwa, da shiga latsar hannu. Bayan haka, turawa cikin tafin hannu, shigar da ƙafafun ƙafa (madaidaiciya da tare) a ƙasa har sai sun yi daidai da (ko kusa da layi ɗaya) da bene.

C. Riƙe a nan, riƙe gwiwoyi madaidaiciya, matse quads tare tare, nuna yatsun kafa, da duban gaba don kiyaye wuyan tsaka tsaki.

Nufin tara jimillar daƙiƙa 30 na riƙewar L-sit a kowane saiti, hutawa 10 zuwa 20 seconds duk lokacin da kuka sauke. Yayin da kuke haɓaka ƙarfi, ƙara lokaci zuwa daƙiƙa 45, sannan minti 1 ko fiye.

Tukwici na Tsarin L-Sit Hold

• Kafin ka ɗaga ƙafafunka daga ƙasa, kulle gwiwar gwiwarka zuwa gefenka. Ka yi tunani game da murɗa tafin hannunka a cikin akwati don jawo kafadunka baya da kuma ɗaga gwiwar hannu zuwa gindi.

• Lokacin riƙewa, riƙe madaidaiciya kuma babban aiki don kiyaye kafadu da kashin baya daga zagaye gaba.

• Gyara idanu a wani wuri a gabanka, maimakon kallon ƙasa. Wannan zai kiyaye wuyan a matsayi na tsaka tsaki kuma zai taimaka kiyaye kafadun ku daga zamewa.

L-Sit Progressions

“Wataƙila kuna kallon motsi da tunani babu hanya,"In ji Tovar. Kuma, idan kun kasance mafari, wannan yana da kyau: "Idan ba ku taɓa yin aiki a kan ƙarfin ku ba a baya, L-sits mai yiwuwa ba shine inda kuka fara ba," in ji Lipson. "Kuna son saduwa da mu. jiki inda yake. Ya fi kyau a yi motsa jiki na ab da za ku iya yi fiye da yin komai. ”Wannan ya ce, akwai hanyoyin ci gaba zuwa L-sit.

Zama: Lipson yana ba da shawarar farawa tare da ab-mat sit-ups ko GHD (glute-ham developer) sit-ups don gina ƙarfin ginshiƙi. (Anan, siyan ab-mat da sauran kayan aikin dole don kayan aikinku na gida na CrossFit).

Shugaban L-Sit: Gwada wannan bambancin farkon don farawa. Sanya hannayenku kusa da kwatangwalo kuma ku kulle hannayen ku gaba ɗaya don haka butt ɗinku yana shawagi sama da wurin zama. Sa'an nan, yi aiki a kan mika ƙafa ɗaya a gabanka kuma ka riƙe ta a can (ko da ba daidai ba ne), tare da ɗayan yana kan ƙasa. Yi ƙoƙarin riƙewa na daƙiƙa 30, sannan canza gefe.

Matsayin tuck: Idan kun riga kuna da kyakkyawan tushe na ƙarfin ƙarfi, zaku iya "fara da matsayin tuck kuma kuyi hanyar ku zuwa L-sit," in ji Tovar. Ainihin, za ku yi L-zauna amma ku durƙusa gwiwoyinku kuma ku kusanci kirjin ku. Cikakke. Da zarar kun sami kwanciyar hankali a nan, zaku iya gwada L-sit na yau da kullun.

Zobe L-Zauna: Da zarar kun ji daɗin yin L-zauna a kan barga, tushe mai ƙarfi-kamar akwati, benci, ko parellettes-kuna iya ƙoƙarin riƙe L-zauna a kan zoben rataye biyu. Saboda zobba na iya jujjuyawa, jigon ku da tsokoki na kafada dole ne suyi aiki tukuru don kiyaye ku. Mai sauqi ?! Gwada hawan igiyar igiyar L-sit ko ja-up ɗin L-sit.

Yadda Ake Aiwatar da L-Zauna Cikin Ayyukan ku

"Tunda fasaha ce da matsayi, motsawar ƙarfin isometric, idan kuna neman aikin motsa jiki, ba za ku sanya L-zauna a tsakiyar da'irar ku ko WOD ba," in ji Lipson. Madadin haka, gwada ƙara shi zuwa takamaiman aikin motsa jiki ko zuwa ga dumin ku ko sanyi.

A ƙarshen aikinku, gwada ƙoƙarin yin L-sit guda uku na tsawon lokacin da zai yiwu tare da hutawa 90 a tsakanin kowane saiti, in ji Pearce. (Ga yadda ake yin oda daidai a motsa jiki.) "Wannan al'ada ce saboda L-sits suna da wuya!"

Kuma saboda ba ku buƙatar kayan aiki, "za ku iya ba da L-sit a gida, kowace rana idan kun tashi, da kowane dare kafin ku kwanta," in ji Tovar. Hanyar mugunta don farkawa? Tabbas, amma zaku sami mahaukaci mai ƙarfi a cikin tsari.

Bita don