Ukuphakamisa isisindo ngaphezulu

Ukuzivocavoca kwe-Crossfit

I-6K 1 08.11.2017 (igcine ukubuyekezwa: 16.05.2019)

UDennis Kozlowski, onqobe izindondo zesiliva kuma-Olimpiki e-wrestling yasendulo, ukhulume ngokungangabazi ngezinzuzo zama-kettlebells. Ngokubona kwakhe, ukuqeqeshwa ngamagobolondo aseRussia kuphindwe kayishumi kunokuqeqeshwa nge-barbell. Enye yezindlela zokuzivocavoca eziphumelela kakhulu ukuphakamisa phezulu. Inhlanganisela ye-dynamics ne-statics inika ukuzamazama okuhle kakhulu emzimbeni nomphumela omuhle kakhulu.

Ingqikithi nezinzuzo zokuzivocavoca umzimba

Ingqikithi yokuzivocavoca ukuhamba ngenkathi uphethe izinto zakudala ngaphezulu kwekhanda lakho. Izinzuzo zokuhamba zengezwa emiphumeleni yokuthwala kanye nesidingo sokugcina ibhalansi. Umthwalo ungahluka kalula ngenxa yesisindo sezisindo, ibanga nesivinini.

Izinzuzo zokuzivocavoca umzimba

Izinzuzo zokuvivinya umzimba zifaka phakathi izici ezinhle ezilandelayo:

• umphumela omuhle kakhulu, otholakala ngenxa yenhlanganisela yamandla nomthwalo we-cardio; Ngoku "hambisa izilayida "esikalini sepharamitha, ungasusa ukugcizelela kusuka kolunye uhlobo kuye kolunye; isibonelo, ngokwandisa isisindo se-projectile futhi banciphise ibanga, bathola amandla amakhulu kuqala kune-aerobics (futhi okuphambene nalokho);
• ukutholakala kwempahla; ukuzivocavoca kungenziwa kokubili ejimini nasemgwaqweni - izinsimbi azibizi, zithatha isikhala esincane; konke okudingekayo isikhala esithile semidlalo yezemidlalo;
• amathuba okwandisa ukubuya kokuzivocavoca ngokufaka lokhu kokugcina ohlelweni olunzulu lokuqeqesha; enye yezakhiwo okungenzeka ikhonjiswe etafuleni elingezansi;
• ukwenza ngcono isimo sohlelo lwezinhliziyo nemithambo yegazi kanye nokusebenza kwezitho zangaphakathi.

Futhi, okwesikhashana, ngabuyela kuDennis Kozlowski. Uphikise ukuthi uma ezazi izinzuzo zamakettlebells ngesikhathi, kungenzeka angabi yisiliva, kepha abe ngumuntu othole izindondo zegolide. Ngaphezu kwalokho, kabili. Akusizi ngalutho ukuthi ama-classics ezemidlalo aseRussia aphinde abe yisimenywa esamukelekile kunoma yisiphi isikhungo se-CrossFit.

Isampula yohlelo lokuzivocavoca

Isibonelo esithenjisiwe sohlelo lokuzivocavoca olubandakanya ukuphakamisa i-kettlebell:

Ukuzivocavoca kwenziwa ngokungapheli. Abaqalayo kudingeka banciphise inani lezikhathi nebanga, kanye nomsebenzi onesisindo esincane. Abasubathi abaphambili bangazama imizuliswano eminingana. Uhlelo oluchaziwe lwenzelwe imizuliswano emihlanu ngokuphumula komzuzu phakathi kwabo. Izici zingaguqulwa futhi kufanele ziguqulwe ngezikhathi ezithile.

Yimiphi imisipha esebenzayo?

Cishe wonke amaqembu emisipha abandakanyeka ekuphakamiseni i-kettlebell. Leli inani eliyinhloko lokuzivocavoca. Akunangqondo ukwenza uhlu lwayo yonke imisipha, kepha siphawula leyo esebenza ngaphezu kwabanye:

• imisipha yemilenze - kunjalo, izitho ezingezansi zilayishwe kakhulu;
• ama-lats ne-back back - sikweleta okuningi kula maqembu ngokulinganisa ekungeneni;
• imisipha yesandla nengalo yangaphambili - umthwalo omkhulu uwa phezu kwabo;
• ama-delta, ama-triceps nama-biceps - ukusekelwa kwe-projectile.

Ungakhohlwa ngamaqembu emisipha avuleka ekuqaleni nasekuqedeni - lapho uphakamisa futhi wehlisa i-kettlebell. Sikhuluma cishe ngayo yonke eminye imisipha, ngakho-ke ukuzivocavoca umzimba kuyisisekelo nesisebenzayo.

© Ukukhiqizwa kwe-ANR - stock.adobe.com

Indlela yokuzivocavoca umzimba

Indlela yokushayela ephethe i-kettlebell ngaphezulu isho isidingo sokuqeqeshwa okude ngokwanele kokunyakaza. Njengoba ukucwila kufaka i-kettlebell jerk noma i-Push (njengenhlangano yokuqala), kudingeka ukuqeqeshwa okunezigaba kokuzivocavoca. Ukusebenza ngesisindo esisindayo noma esingaphansi komsubathi kuphoqa abasubathi ukuba bazijwayeze uhlelo lokubulala futhi bacije amakhono abo kwimishini elula.

Ngezigaba, inqubo yokwenza lo msebenzi ilandelayo:

• isikhundla sokuqala - ukuma phambi kweketela, izinyawo zihlukaniswe ububanzi behlombe;
• bamba isibambo se-kettlebell bese ushaya i-projectile ngaphezulu kwekhanda lakho; ukugcina umqolo wakho uqonde, usize isandla sakho ngamabhande nemilenze yakho;
• ngemuva kokulungisa izinsimbi, hamba kancane ibanga elihleliwe - ibanga elinjalo elizolayisha umzimba, kepha gwema ukulahlekelwa ukulawula i-kettlebell;
• yehlisa i-projectile phansi ngokunyakaza okufana nokwokuqala.

Ngemuva kwalokho, shintsha isandla sakho, noma wenze okunye ukuvivinya umzimba uma ukungena kuyingxenye yenkimbinkimbi.

Ukushayela i-kettlebell kwalolu hlobo akuyona into ejwayelekile kakhulu. Kepha abasubathi besikhathi esedlule babeyisebenzisa kaningi nangempumelelo, futhi babazi okuningi ngokunyakaza okusebenzayo. Kwesinye isikhathi indima yesisindo yayidlalwa ngesikhwama sesihlabathi esilele entendeni yesandla eseluliwe. Kodwa igobolondo elinesibambo lilula kakhulu futhi liphephe kakhudlwana. Futhi izinzuzo azikho ngaphansi.

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