Ungakwenza Kanjani Ukuhlala L (futhi Kungani Kufanele)

-Delile

• L-Sit Izinzuzo Zokuzivocavoca
• Uyenza kanjani i-L-Sit
• Isinyathelo Ngesinyathelo Umhlahlandlela we-L-Sit
• I-L-Sit Progressions
• Ungakusebenzisa Kanjani Ukuhlala Kwama-L Ku-Workout Yakho
• Buyekeza kwe-

Eminyakeni yamuva nje, ipulangwe likuthole konke ukukhwabanisa nokuhlala esihlokweni se- "Best Core Exercise." Kodwa kunomnyakazo omusha edolobheni oqhudelana namapulangwe ngokusebenza kahle nangokubaluleka: I-L-sit.

Awukho umthunzi emapulangweni, kepha acishe afane, neNike MetCons ebhokisini leCrossFit. Ngena kunoma yikuphi ukuzivocavoca umzimba, futhi maningi amathuba okuthi ubone umuntu ehlaba ipulangwe ngenkathi elunguza ewashini labo njalo ngemizuzwana embalwa.

Njengepulangwe, i-L-sit nayo iyisisekelo sokunyakaza komzimba — kepha kuyaqabukela ivele ngaphandle kwamabhokisi e-CrossFit kanye nasezivocavoca umzimba. "I-L-sits inzima, kepha uma ufuna ukuthuthukisa amandla nokuqina kwakho okuyisisekelo, kufanele," kusho uKari Pearce, Owesifazane Omkhulu ka-2018 e-US (ngokusho kweCrossFit Games), nomsunguli wePearce Power Abs Uhlelo.

Isikhathi sokunikeza lesi sinyathelo ukunakwa okufanele. Ngezansi, abasubathi abane abanegama elikhulu le-CrossFit nabaqeqeshi bachaza izinzuzo ze-L-sit, indlela yokwenza kahle eyodwa, nokuthi ungasebenza kanjani kuze kufike ekuzilolongeni okuyisisekelo-ngoba, amathuba akhona, awukwazi ngisho ukukwenza okwamanje. . (I-FWIW, uJen Widerstrom ucabanga ukuthi kungenye yezinto ezisindayo zomzimba okufanele ukwazi ukuzazi, futhi.)

L-Sit Izinzuzo Zokuzivocavoca

I-ICYDK, izinzuzo zokuqinisa umnyombo wakho zihamba ngaphezu kokuqopha i-abs: Ukusuka ekumeni ume mpo, uzinzise umgogodla nesinqe, udlulise amandla emalungeni akho, nasekukuvikeleni ekulimaleni okungaba khona, umnyombo oqinile unezinzuzo ezithile ezinkulu. (Bheka okwengeziwe: Kungani Amandla Abalulekile Ebaluleke Kangaka).

"Umnyombo ungenye yamaqembu emisipha abaluleke kakhulu emzimbeni," kusho uStacie Tovar, ongumnikazi wabalingani beCrossFit Omaha kanye neGo Far Fitness. "Uyisebenzisa njalo uma ucosha okuthile phansi, ufake izicathulo zakho, ungena uphume emotweni yakho, noma uhlale ethoyilethi."

Ngokungafani nokuzivocavoca okuningi okuyisisekelo lokhonje sebenza umgogodla, i-L-sit isebenza i-abs yakho, ama-oblique, ama-hip flexors, ama-quads, ama-triceps, amahlombe, ama-pecs, nama-lats, kusho u-Pearce. "Akuthathi isikhathi eside ukukhathala imisipha eminingi ehlukene ngale, ngakho-ke uzothola isamba esikhulu semali yakho ngalo msebenzi."

Ngenkathi usebenza wonke la maqembu emisipha muhle, okuyingxenye enhle kakhulu ukuthi uwasebenzisela i-isometrically-aka ebabambe endaweni eyodwa isikhathi esithile.

"Ukuzivocavoca nge-Isometric kufuna imisipha ngaphandle kokuyelula (ukuzivocavoca) noma ukuyinciphisa (izivivinyo ezigxile)," kusho uDave Lipson, umqeqeshi weCrossFit Level 4 nomsunguli weThundr Bro, isikhungo sokuqina kwezemfundo. Ngokuyisisekelo, uguqula imisipha ngaphandle kokunyakaza. "Lokhu kuvivinya umzimba kukhulisa amandla nokuqina kwaphakathi no-line, okuvikela umgogodla wakho futhi kungakusiza ukuhumusha amandla ukuya emaphethelweni."

Ukuhumusha? Lokhu kunyakaza kuzothuthukisa okunye ukunyakaza okufana ne-handstand push-up, push-up, toes-to-bar, deadlift, kanye ne-barbell squat.

Uyenza kanjani i-L-Sit

I-L-sits ingenziwa phansi ngaphandle kokusebenzisa noma ukusebenzisa iqoqo lama-parallette (kwesinye isikhathi abizwa ngokuthi ama-dip bar noma ama-EQualizers), izindandatho zokulenga, noma amabhokisi amabili noma amabhentshi anobude obufanayo.

Ulungele ukuzama eyodwa? "Ngezandla eziqondile, beka izandla phansi noma okokusebenza. Bese uphakamisa imilenze yakho ngenkathi uyigcina iqonde ize ifane naphansi ukuze umzimba wakho wenze isimo" L "," kuchaza uPearce. Njengoba wenza lokhu, dweba amahlombe akho emuva naphansi, gcina umhlane wakho uqonde, futhi ubheke phambili phambili ngentamo engathathi hlangothi, usho kanjalo.

Kuzwakala kulula ngokwanele, akunjalo? UPearce uyavuma. "Ilula. Kodwa futhi ingenye yezivivinyo eziyinselele kunazo zonke ezikhona," esho. "Ukuqhathanisa okuncane, ngibambe ipulangwe imizuzu engu-23 kodwa iL-sit yami ende kunazo zonke engiyiqophile yimizuzwana engu-45."

Inhliziyo yakho iyakhala kodwa?? Ungakhathazeki, kunokuhlukahluka nokuqhubekela phambili kwe-L-sit okungeyona inselele, ochwepheshe abakuchaza ngezansi.

Isinyathelo Ngesinyathelo Umhlahlandlela we-L-Sit

A. Uma usebenzisa amabhokisi amabili, amabhentshi, noma ama-parallette, usethe ukuze anciphe kancane kunobubanzi behlombe. Yima phakathi kwazo bese ubeka izintende zezandla zakho ohlangothini ngalunye ukuze zibe ngaphansi kwamahlombe.

B. Qondanisa izingalo, ukhiye izindololwane ezinhlangothini, donsela amahlombe phansi bese uqhela ezindlebeni, futhi ufake amalitha. Ngemuva kwalokho, ucindezele phansi ezintendeni zezandla, hlanganisa imilenze yokuphakamisa eyinhloko (iqonde futhi ihlangane) phansi kuze kube yilapho ifana (noma isondelene) phansi.

C. Bamba lapha, ugcine amadolo aqondile, ucindezele ama-quads ngokuqinile, ukhombe izinzwane, futhi ubheke phambili ngqo ukugcina intamo engathathi hlangothi.

Zimisele ukuqoqa inani lamasekhondi angu-30 wokubamba i-L-sit ngesethi ngayinye, uphumule imizuzwana engu-10 ukuya kwangu-20 isikhathi ngasinye lapho uwisa. Njengoba wakha amandla, khulisa isikhathi sibe yimizuzwana engama-45, bese kuba iminithi eli-1 noma ngaphezulu.

I-L-Sit Hold Hold Tips

• Ngaphambi kokuba uphakamise izinyawo zakho phansi, khiya izindololwane zakho eceleni kwakho. Cabanga ngokufaka izintende zezandla zakho ebhokisini ukuze ubuyisele amahlombe akho emuva futhi uqinise izindololwane zibe isiqu.

• Ngesikhathi sokubamba, buyela emuva uqonde futhi umgogodla ubambene ukuze ugcine amahlombe nomgogodla ungajikelezi ukuya phambili.

• Misa amehlo endaweni ephambi kwakho, kunokuba ubheke phansi. Lokhu kuzogcina intamo isesimweni sokungathathi hlangothi futhi kuzosiza ukugcina amahlombe akho angagodli.

I-L-Sit Progressions

"Mhlawumbe ubheke ukunyakaza futhi uyacabanga akunakwenzeka,"kusho u-Tovar. Futhi, uma usaqala, kulungile:" Uma ungakaze usebenze ngamandla akho ayisisekelo phambilini, uL-sits kungenzeka ukuthi akukhona lapho uqala khona, "kusho uLipson." Ufuna ukuhlangana nathi umzimba lapho ukhona. Kungcono kakhulu ukwenza izivivinyo ze-ab ongazenza kunokungazenzi. "Lokho kusho ukuthi kunezindlela zokuthuthukela ku-L-sit.

Ukuhlala phezulu: U-Lipson uphakamisa ukuqala ngama-ab-mat sit-ups noma ama-GHD (unjiniyela we-glute-ham) ukuze akhe amandla ayisisekelo. (Lapha, thenga i-ab-mat nezinye izinto zokusebenza okufanele ube nazo zejimu yakho yasekhaya ye-CrossFit).

Sihlalo L-Sit: Zama lokhu kuhluka kokuqala ukuqala. Beka izandla zakho eduze kwezinqulu zakho futhi ugcine izingalo zakho zivalelwe ngaphandle ukuze i-butt yakho ihambe ngaphezu kwesihlalo. Ngemuva kwalokho, sebenzela ukunweba umlenze owodwa phambi kwakho bese uwubambe lapho (noma ngabe awuqondile ngokuphelele), nomunye usesitezi phansi. Zama ukubamba imizuzwana engama-30, bese ushintsha izinhlangothi.

Isikhundla se-Tuck: Uma usuvele unesisekelo esihle samandla ayisisekelo, "ungaqala ngesimo se-tuck bese usebenza ukuya ku-L-sit," kusho u-Tovar. Ngokuyisisekelo, uzokwenza i-L-sit kepha ugcine amadolo egobile futhi asondele esifubeni sakho ngokunwetshwa ngokuphelele. Uma usunethezekile lapha, ungazama ukuhlala u-L okuvamile.

Ukukhala kwe-L-Sit: Uma usuzizwa ukhululekile ukwenza i-L-sit esisekelweni esizinzile, esiqinile-njengebhokisi, ibhentshi, noma ama-parellettes-ungase uzame ukubamba i-L-sit phezu kwezindandatho ezilengayo. Ngenxa yokuthi izindandatho ziyakwazi ukujikisa, imisipha yakho eyinhloko kanye nehlombe kufanele isebenze kanzima ngokwengeziwe ukukugcina uzinzile. Kulula kakhulu?! Zama umqansa we-L-sit noma i-L-sit pull-up.

Ungakusebenzisa Kanjani Ukuhlala Kwama-L Ku-Workout Yakho

"Njengoba kuyikhono kanye nesimo, ukuvivinya amandla we-isometric, uma ufuna ukuzivocavoca isimo, ngeke ubeke i-L-sits phakathi kwesekethe yakho noma i-WOD," kusho uLipson. Kunalokho, zama ukukwengeza ekuzilolongeni okuqondene ngqo noma ekuzifudumezeni kwakho noma ekuzipholiseni phansi.

Ekupheleni kokuzivocavoca kwakho, zama ukwenza ama-L-sit amathathu abambe isikhathi eside ngangokunokwenzeka ngamasekhondi angu-90 aphumule phakathi kwesethi ngayinye, kuncoma uPearce. (Nakhu ukuthi unga-oda kanjani kahle izivivinyo ejimini.) "Ungakhathazeki uma isikhathi osibambe nge-L-sit sehla ngesethi ngayinye," usho kanje. "Kujwayelekile lokho ngoba i-L-sits inzima!"

Futhi ngoba awudingi okokusebenza, "unganika ngisho ne-L-sit ithuba ekhaya, nsuku zonke lapho uvuka, futhi njalo ebusuku ngaphambi kokuba ulale," kusho u-Tovar. Indlela enonya yokuvuka? Impela, kepha uzothola umnyombo oqinile ophambene nenqubo.

Buyekeza kwe-