Ngokungafani nokwakha umzimba nokuphakamisa, abakwaCrossFitters bashintsha ukuzivocavoca njalo lapho beziqeqesha ukuze bashintshe umthwalo emisipheni ebhekiswe kuyo. Okunye kokuzivocavoca okuvame ukushintshwa yi-barbell noma i-dumbbell deadlift yi-deadlift ene-kettlebell.
Umehluko omkhulu phakathi kwalokhu kuvivinya umzimba kanye ne-deadlift ye-barbell ne-dumbbell kukhona lapho kukhona isikhungo samandla adonsela phansi se-offset, esiguqula i-vector umthwalo ku-amplitude, futhi, okubaluleke kakhulu, akusebenzi njenge-deadlift yakudala, kepha njengenhlanganisela yomugqa we-deadlift ne-t-bar.
Ubuhle nobubi bokuzivocavoca umzimba
Ukuqeqeshwa kweKettlebell, njenganoma yikuphi ukuvivinya umzimba, kunobuhle nobubi bayo. Ake sicabangele futhi silinganise ukuthi kufanele yini ukufaka lokhu kuhlukahluka kokufa emsebenzini wakho.
Zuza
Izinzuzo zokuzivocavoca zimi kanje:
- Lokhu ukuvivinya umzimba okuyisisekelo okuhlangene. Ukusebenzisa isibalo esiphezulu samajoyini kukuvumela ukuba uvuselele ukukhiqizwa kwehomoni yowesilisa futhi, ngenxa yalokho, ukusheshisa imetabolism ngokushintsha kokugcizelelwa kwezinqubo ze-anabolic kuwo wonke umzimba.
- Ukufa okune-kettlebell kugcizelela kakhulu imisipha yengalo. Ngenxa yesikhungo samandla adonsela phansi esigudlukile, umthwalo emisipha ye-flexor yesundu uyakhula. Lokhu kukuvumela ukuthi uqinise ukubamba ngokushesha okukhulu kunokusebenzisa ezinye izivivinyo.
- Izitimela zididiyela futhi zilungiselela umzimba ama-jerking exercises, incl. shvungam namajezi.
- Ihlanganisa izinzuzo ze-deadlift yaseRomania (ukugxila komthwalo kuma-biceps we-hip), ngenkathi isebenza kahle phakathi nendawo yangemuva, abantu abaningi abakhohlwa ngayo.
Uma siqhathanisa ukuphikisana nezinzuzo ezingenzeka, khona-ke ukuzivocavoca ngokuqinisekile kufanele ukunakwa. Ngokuvamile, ukuphikisana ngqo nalokhu kuvivinya umzimba kuhambisana nalokho kwezinye izakhiwo zomgogodla.
Ngasikhathi sinye, ukusetshenziswa kwe-deadlift nge-kettlebell emlenzeni owodwa kuyithuba elihle lokushaqisa imisipha futhi kuhlukanise umthwalo wokuqeqesha.
Ukulimaza nokuphikisana
Ukuphikisana okuqondile kokwenza izibani zokubulala abantu usebenzisa isisindo esiphakathi nendawo:
- Ukuba khona kwezinkinga nge-corset yangemuva yemisipha. Ngokuyinhloko, akunconywa ukuthi usebenzise lo msebenzi kulabo abake basebenzisa i-deadlift ngokubamba okuhlukile, ngenxa yokuthi yiliphi elinye lamaceleni elithuthukisiwe.
- Ukuba nezinkinga ngama-disc vertebral.
- Usebenzisa i-deadlift ngokushesha ngemuva kokudonswa. Ngokuyinhloko, ukudonsa kuphumula futhi kunwebe ama-vertebral discs, kanti ukudonsa emuva ngokushesha ngemuva kokunwetshwa okunjalo kungaholela ekuncinzeni okukhulu.
- Ukuba nezinkinga ngomhlane ongezansi.
- Ukuba khona kokuhlukumezeka kokuhlinzwa ngemuva kwesisu.
- I-Peptic ulcer yomgudu wamathumbu.
- Izinkinga zengcindezi.
Ukunakekelwa okukhethekile kufanele kukhokhelwe ezinkingeni ezinengcindezi, ngoba umuntu obulalayo uthatha inqubo ethile yokuphefumula, ngenxa yokuthi yiziphi izinkinga ezingase zivele ezigulini ezinomfutho wegazi ophezulu phakathi nendlela.
Ngokuqondene nokulimala okungaba khona, kungokwedlula isisindo esivumelekile kanye nokwephulwa okubucayi kwamasu lapho kutholakala khona i-hernia yomgogodla noma ukususwa okuncane komgogodla we-lumbar. Ngaphandle kwalokho, lokhu kuvivinya umzimba, njengokufelwa okulula, akulimazi kangako.
Yimiphi imisipha esebenzayo?
Lapho wenza i-deadlift nge-kettlebell, cishe yonke imisipha yomzimba iyasebenza, okuyilezi:
- latissimus dorsi;
- imisipha yangemuva ye-rhomboid;
- imisipha yengalo;
- imisipha yesifunda se-thoracic (ngenxa yesimo esincanyana sezingalo);
- imisipha ye-biceps flexor;
- imisipha ye-trapezius, ikakhulukazi phansi kwe-trapezius;
- imisipha yomgogodla we-lumbar;
- imisipha yomshini nomgogodla;
- ngemuva kwethanga;
- imisipha;
- imisipha ekhazimulayo;
- ithole ekulayisheni okumile.
Ngaphezu kwalokho, i-deltas yangemuva isebenza, yize umthwalo kubo ungabalulekile. I-triceps ne-front delts zisebenza njengeziqinisa, zithola umthwalo wazo.
Eqinisweni, kungukuzivocavoca komhlaba wonke kokusebenzela umzimba wonke. Yize isisekelo sihlala ngemuva kwe-corset, singasetshenziselwa ukudala umthwalo omncane onamandla emisipheni yokufinyelela phakathi nezinsuku zokuzivocavoca.
Inqubo yokwenza
Ngaphandle kwezisindo ezincane zokusebenza, lokhu kuvivinya kunendlela ethize, enokuhlukahluka. Cabanga ngamasu we-kettlebell classic deadlift:
- Okokuqala udinga ukuthola igobolondo elifanele.
- Thatha i-kettlebell ngezandla zombili bese uyikhiya endaweni engezansi.
- Bheka emuva i-arch nemilenze nge-perpendicular angle ezinyaweni.
- Ukugcina ukuphambuka kwakho, qala ukuphakamisa nge-kettlebell. Kubalulekile ukuthatha amahlombe ehlombe emuva esigabeni esingenhla sokunyakaza.
- Inhloko kufanele ibheke phambili futhi ikhuphuke ngaso sonke isikhathi.
- Ukuhambisa umthwalo ethangeni lemilenze, isinqe singatshekiswa sibuyele emuva kancane ukwedlula nge-deadlift yakudala.
- Phezulu, udinga ukuhlala umzuzwana owodwa, bese uqala ukwehla.
Ngesikhathi sokwehla, phinda konke ngendlela efanayo ngokulandelana okuphindayo. Isimo esikhulu ukugcina ukungahambeki ngemuva, okuvikela umzimba ekulimaleni okuhlukahlukene futhi kukuvumela ukuthi wandise ukusebenza kokuvivinya umzimba.
Ukuhluka ngomlenze owodwa
Inqubo yokwenza i-deadlift nge-kettlebell emlenzeni owodwa ihloselwe ikakhulukazi ukuqinisa umthwalo ngemuva kwethanga. Ngaphezu kwalokho, ngenxa yokushintsha kokulayisha nomzimba, ama-quadriceps omlenze oholayo ayabandakanyeka ngokungeziwe, okuhambisa ukufakwa kwesigaba sokuzivocavoca emuva ukuya ekuvivinyeni ukuphrofetha kwemilenze.
- Thatha i-kettlebell ngezandla zombili.
- Buyisela umlenze owodwa kancane. Ngenkathi ugcina i-arch yakho yangemuva, kancane kancane qala ukuphakamisa.
- Lapho uphakamisa umzimba, umlenze ongalawuleki kufanele ubuyele emuva ngokulinganayo, wenze i-angle yama-degree angama-90.
Ngaphandle kwalokho, inqubo yokwenza ifana ngokuphelele ne-classical deadlift.
Ungakhohlwa ngokuphefumula. Ngenkathi uthuthela phezulu, udinga ukukhipha. Ngesikhathi esifanayo, e-amplitude engenhla, ungathathi umoya owodwa, kodwa eziningana.
Ukukhetha isisindo nokubamba
Ngaphandle kokuthi i-deadlift enama-kettlebells ilula kakhulu kuneyakudala, izinsimbi ezisebenzayo kufanele zikhethwe ngokulungiswa okuthile. Ikakhulu, kubasubathi abasafufusa, isisindo esinconyiwe isisindo esingu-2 se-8 kg, noma isisindo esingu-1 nge-16 kg. Kuma-CrossFitters anolwazi oluningi, ukubalwa kususelwa kusisindo sokusebenza.
Kulabo abavame ukusebenza kusuka ku-110 kg, isisindo esinconywayo sazo zombili izinsimbi singama-24 kg. Ama-kettlebells ama-3-pound awatholakali ejimini, kepha angasetshenziswa futhi. Kulabo abasebenza ngezisindo ezisuka ku-150 kg, isisindo se-projectile esandleni ngasinye kufanele sibe ngama-32 kg.
Kulabo abangakafiki isisindo esisebenzayo esifile esingu-60 kg (ngenqubo ezinzile esitebeleni), kungcono ukugwema ukuqeqeshwa ngezinsimbi isikhashana, ngoba i-corset yemisipha ingahle ingakwazi ukubhekana nokuzinza komthwalo, okusho ukuthi uhlangothi oluqinile lwangemuva (imvamisa uhlangothi lwangakwesokudla) lungakwazi ukudlula, okuholela ekususweni okuncane ku-disc ye-vertebral.
Izakhiwo zokuqeqesha
I-Kettlebell Deadlift ukuzivocavoca okunemisebenzi ehlukahlukene okungasetshenziswa kukho konke ukuqeqeshwa kwesifunda nokulungiselela isifunda. Kodwa-ke, umphumela omuhle utholakala uma uyihlanganisa nokunye ukuphakamisa i-kettlebell ngosuku lokuqeqeshwa. Ake sicabangele izakhiwo eziyinhloko ezisetshenziswa ekufeni ngezinsimbi.
| Igama eliyinkimbinkimbi | Ukuzivocavoca okungenayo | umgomo omkhulu |
| Isiyingi |
| Ukuzivocavoca umzimba wonke ku-Amazing eyodwa. I-Universal - ilungele noma yiluphi uhlobo lomsubathi. |
| Ikhaya |
| Uhlobo lwasekhaya lokusebenzela wonke umzimba ku-Workout eyodwa |
| Isipiliyoni seCrossFit |
| Ukuthuthukisa ukukhuthazela - i-kettlebell isetshenziswa njengenye ye-barbell ekhanyayo. |
| Umjaho weKettlebell |
| Ukuthuthukiswa kwengalo + ukusebenzela umzimba wonke ngokuzivocavoca okuyisisekelo |
I-Deadlift ene-kettlebell, yize kungesona isivivinyo esiyimpoqo kunoma yiziphi izakhiwo ze-CrossFit, kungenye indlela enhle kakhulu futhi iyindlela yokuhlukanisa ukuzivoxavoxa kwabadlali abaningi. Mhlawumbe inzuzo yayo enkulu ukuthi ikuvumela ukuthi uthuthuke ngezisindo eziphansi kakhulu.
Isisindo esincane siphinde sinciphise kakhulu ubungozi bokulimala kanye nethuba lokuthola ukususwa okuncane, ngoba ngesisindo esiphelele sokufa samakhilogremu angama-64, umthwalo esifundeni se-lumbar ucishe ube ngaphansi.
Okuwukuphela kwesincomo kubasubathi abafuna ukufeza ukusebenza okuphezulu kulo msebenzi ukusebenzisa iphampu ephezulu yokuphindaphinda ngesivinini esikhulu.
