Ukuzivocavoca kwe-Crossfit
I-7K 1 04.11.2017 (igcine ukubuyekezwa: 16.05.2019)
I-kettlebell yesandla esisodwa ingena emgodini ukuzivocavoca okufudukele eCrossFit kusuka ekuphakamiseni i-kettlebell nasekuqeqesheni ngokomzimba okukhethekile. Ngokuphikisana ne-classic kettlebell snatch noma i-kettlebell snatch iye endaweni yokuhlala, isigaba sokuhlala phansi sincane noma asikho lapha. Lokhu kwehlisa umthwalo emilenzeni, kepha imisipha yebhande lehlombe isebenza kakhulu.
Izinzuzo zokuzivocavoca umzimba
Lokhu kuvivinya kukuvumela ukuba wenze ibhande lehlombe liqine futhi lihlale njalo ekuzivocavoca okuyisisekelo kanye nokuzivocavoca umzimba (ama-shvungs ahlukahlukene, ama-barbells, ahlwithe futhi ahlanzeke futhi aqine). Ngenxa yokuthi imisipha yemilenze ayibandakanyeki kangako ekuphakamiseni i-projectile kunasekuhlwibeni okudala, umthwalo emisipheni ye-deltoid ne-trapezius uyakhula. Lokhu kwenza umzimba ongaphezulu uqine futhi ube mkhulu kakhulu.
Ngaphezu kwalokho, abasubathi abaningi baphawula ukuthi i-kettlebell yesandla esisodwa ihlwitha endaweni yokubeka iwusizo oluhle kakhulu lwe-barbell noma i-kettlebell snatch. Lokhu kunjalo impela, uma ukwanda kokusebenza kwakho kunguqulo esezingeni eliphakeme yokuzivocavoca (okuyihlwitha esimweni), imiphumela iyoba mikhulu ekuvivinyweni okudala (ukuhlwitha okuvamile). Le ndlela yokuqeqesha isebenza kokunye ukuzivocavoca okuyisisekelo, njengokuqothulwa kwabantu kanye nemigqa yemigodi, ama-barbell squats, nama-squats amiswe kancane. Ukulandela ukunyakaza okusizayo, inqubekela phambili iyenziwa kokukhulu.
Yimiphi imisipha esebenzayo?
Ake sibheke ukuthi imiphi imisipha esebenza lapho kwenziwa ukuhlwitha i-kettlebell yesandla esisodwa emgodini. Umthwalo omkhulu uwela emaqenjini emisipha alandelayo:
- imisipha ye-deltoid;
- i-trapezoid;
- izinsika zomgogodla.
Ama-Quads, ama-glutes namathanga angaphakathi asebenza kancane. Imisipha yomshini wokucindezela esiswini isebenza njengeziqinisi zomzimba kulo lonke ukunyakaza.
Indlela yokuzivocavoca umzimba
Indlela yokugxoba i-kettlebell ngesandla esisodwa ku-rack imi kanje:
© Mihai Blanaru - stock.adobe.com
- Beka i-kettlebell phambi kwakho. Kungcono ukusebenzisa isisindo esincane futhi usebenze ezingeni eliphakeme lokuphindaphinda, ngoba kulo msebenzi umsebenzi wethu ukuthuthukisa ukukhuthazela kwamandla emisipha yebhande lehlombe.
- Goba phambili kancane, goba amadolo akho ama-degree angama-45. Qala ukuphakamisa i-kettlebell phansi. Gcina umqolo wakho uqonde, indololwane igobile kancane, ngesinye isandla sibamba ibhalansi. Umsebenzi wethu ukudiliza isisindo phansi ngangokunokwenzeka futhi sisinike ukusheshisa okudingekayo.
- Lapho i-kettlebell ingaphezu kwamadolo, siqala ukunyakaza okudonsa ngehlombe lethu, njengokungathi sizama ukudonsela esilevini. Ngasikhathi sinye, sivula indololwane bese siphakamisa isandla, silungisa i-kettlebell engenhla kwethu. Ukuphakanyiswa konke kwenziwa ngokukhipha umoya. Kanjalo, akukho ukwelulwa kwengalo lapha, simane "siphonsa" i-kettlebell phezulu ngangokunokwenzeka, bese "siyibamba". Ngenxa yalokho, ama-triceps awabandakanyeki ekuhambeni. Ukugcina ijubane elifanele futhi wenze umsebenzi omningi, kunconywa ukuthi ushintshe isandla oshibilika ngaso sonke isikhathi. Isibonelo, uma uqala ukwenza ama-jerks ayi-10 ngesandla sakho sokudla, izisetshenziswa zakho zamandla zizoqala ukuphela, futhi kuzoba nzima kakhulu ukwenza amajezi ayi-10 ngesandla sakho sobunxele ngaphandle kokwephula inqubo.
- Isici esiyinhloko esihlukanisa lo msebenzi yisikwele esincane noma esingekho. Sonke sijwayele iqiniso lokuthi ukuhlwitha kufaka phakathi isikhafu esijulile esine-barbell ngaphezulu nokusukuma endaweni yokuhlala. Ukuma okungajwayelekile kuyindaba ehluke ngokuphelele. Akubalulekile kithi ukuthi siphakamise isisindo esikhulu lapha, sinentshisekelo kuphela kwinani lomsebenzi owenziwe. Ngakho-ke, ukuhlala phansi nokusukuma endaweni yokuhlala kuncane lapha - ngokoqobo amasentimitha angu-5-10 ubukhulu. Ngakho-ke, akukho zikhefu ezenziwe endaweni engezansi noma.
- Kubalandeli bokuzivocavoca okunzima ngokweqile, sincoma ukwenza okuthile okufana nokuphakamisa phezulu ngemuva kokuqeda inani elihleliwe lamajezi. Lokhu kungenye yalezo zivivinyo ezilayisha ngasikhathi sinye yonke imisipha yokuzinzisa yomzimba futhi ziyenze iqine.
Ukuqeqeshwa okuningiliziwe ngenqubo yokuzivocavoca:
Uhlelo lokuqeqesha
Isakhiwo esilandelayo silungele ukulungiselela umncintiswano noma sokwandisa ngokuhlelekile umphumela womsubathi ngokuhlwitha i-kettlebell yesandla esisodwa. Ekuqalisweni kwayo okuyimpumelelo, kuzodingeka ulwazi oluthile; kubasubathi abaqala phansi, umthwalo uzobe mkhulu kakhulu. Uzodinga futhi nesethi yezisindo ezilandelayo: 16, 20, 22, 24, 26, 28 kg. Isikhathi sikhonjisiwe ngazo zombili izandla, okusho ukuthi, uma kubhalwe imizuzu emi-4, bese kuba ngu-2 esandleni ngasinye.
Uhlelo lwamaviki angu-6:
| Isonto 1 | |
| Ukuzivocavoca 1 | |
| 24 kg | 1 iminithi |
| 20 kg | 2 imizuzu |
| 16 kg | 3 imiz |
| Ukuzivocavoca 2 | |
| 24 kg | 2 imizuzu |
| 20 kg | 3 imiz |
| 16 kg | 4 imizuzu |
| Ukuzivocavoca 3 | |
| 24 kg | 3 imiz |
| 16 kg | 6 imizuzu |
| Isonto 2 | |
| Ukuzivocavoca 1 | |
| 24 kg | 2 imizuzu |
| 20 kg | 3 imiz |
| 16 kg | 4 imizuzu |
| Ukuzivocavoca 2 | |
| 24 kg | 3 imiz |
| 20 kg | 4 imizuzu |
| 16 kg | 5 imizuzu |
| Ukuzivocavoca 3 | |
| 16 kg | Imizuzu engu-8 (ukungena) |
| Isonto 3 | |
| Ukuzivocavoca 1 | |
| 26 kg | 1 iminithi |
| 24 kg | 2 imizuzu |
| 20 kg | 3 imiz |
| Ukuzivocavoca 2 | |
| 26 kg | 2 imizuzu |
| 24 kg | 3 imiz |
| 20 kg | 4 imizuzu |
| Ukuzivocavoca 3 | |
| 26 kg | 3 imiz |
| 20 kg | 6 imizuzu |
| Isonto 4 | |
| Ukuzivocavoca 1 | |
| 26 kg | 2 imizuzu |
| 24 kg | 3 imiz |
| 20 kg | 4 imizuzu |
| Ukuzivocavoca 2 | |
| 26 kg | 3 imiz |
| 24 kg | 4 imizuzu |
| 20 kg | 5 imizuzu |
| Ukuzivocavoca 3 | |
| 20 kg | Imizuzu engu-8 (ukungena) |
| Isonto 5 | |
| Ukuzivocavoca 1 | |
| 28 kg | 1 iminithi |
| 26 kg | 2 imizuzu |
| 24 kg | 3 imiz |
| Ukuzivocavoca 2 | |
| 28 kg | 2 imizuzu |
| 26 kg | 3 imiz |
| 24 kg | 4 imizuzu |
| Ukuzivocavoca 3 | |
| 28 kg | 3 imiz |
| 24 kg | 6 imizuzu |
| Isonto 6 | |
| Ukuzivocavoca 1 | |
| 28 kg | 2 imizuzu |
| 26 kg | 3 imiz |
| 24 kg | 4 imizuzu |
| Ukuzivocavoca 2 | |
| 28 kg | 3 imiz |
| 26 kg | 4 imizuzu |
| 24 kg | 5 imizuzu |
| Ukuzivocavoca 3 | |
| 24 kg | Imizuzu engu-8 (ukungena) |
Ungalanda futhi lolu hlelo kusixhumanisi.
Ngokuqondene nejubane lomsebenzi. Ngokuya ngohlelo olusondele lokujula kwezisindo ezingama-24 okokucwila kokugcina izikhathi ezingama-70-80, isilinganiso kufanele sibe izikhathi eziyi-14-16 ngomzuzu ngesisindo esingu-24 kg, 20 kg - 16-18 r / m, 16 kg - 20 r / m, phezulu ngangokunokwenzeka ...
