Isishiyagalombili nge-kettlebell: inqubo yokuzivocavoca kanye nezakhiwo ze-crossfit * Isiphambano

Ukuzivocavoca kwe-Crossfit

6K 0 03/18/2017 (ukubuyekezwa kokugcina: 3/22/2019)

Amandla okusebenza asebenzayo esakhiweni sawo anezinhlobonhlobo ezinkulu zokuzivocavoca umzimba. Zingabafanelekela bobabili abasubathi abangochwepheshe nabaqalayo. Okunye kokuzivocavoca okuhle kwabaqalayo yiKettlebell Figure 8 (Kettlebell Figure 8) Lokhu kuhamba kuhle ekuthuthukiseni ukukhuthazela kwemisipha kumdlali.

Ngosizo lwe-swing, ungasebenza ngempumelelo imisipha yezingalo, kanye nokulungiselela umzimba wakho imithwalo enzima. Ekuqaleni kwendlela yoqeqesho, i-kettlebell ejwayelekile eyi-8 kg ikulungele.

Indlela yokuzivocavoca umzimba

Ngaphandle kokuthi ukunyakaza kulula, i-8-ku ene-kettlebell kufanele yenziwe ngobuchwepheshe ngendlela efanele. Uma umgijimi enza zonke izakhi kahle, uzokwazi ukwenza amaqembu ama-muscle amaningana ngasikhathi sinye, futhi akwazi ukubekezela ngokwengeziwe. Kulokhu, umakhi womzimba ngeke afake engozini yokulimala. Landela le algorithm yokuhamba:

Yima eduze kwemishini yezemidlalo, beka izinyawo zakho zibanzi ngokwanele.
Thatha i-kettlebell ngesandla sakho sokudla. Qonda phansi. Gcina umhlane wakho uqonde. I-kettlebell kufanele ibe sezingeni lamadolo. Zungelezela iprojektha ngasemlenzeni wakho wesobunxele.
Dlulisa isisindo kwesinye isandla sakho. Phinda ukunyakaza, vele uzungeze umlenze wakho wangakwesokudla.
Yenza ama-kettlebell 8s ambalwa.

Ngakho-ke, kufanele ube nokunyakaza okubukeka kufana nenombolo eyisishiyagalombili.

Izinhlobonhlobo zokwenza isibalo sesishiyagalombili nge kettlebell

Kunokwehluka okuningana kwalokhu kuvivinya umzimba:

Ukuzivocavoca ngemishini yezemidlalo ethambile ngesisindo. Landela inqubo efanele yokwenza lo msebenzi. Kufanele usebenze ngaphandle kwamaphutha. Ungabonisana futhi nomqeqeshi onolwazi. Uzokusiza ukuthi wakhe uhlelo oluhle lokuzivocavoca ngalolu hlelo futhi alubuyisele esikhundleni.

Izakhiwo zokuqeqesha zeCrossfit

Isibalo se-kettlebell sesisiza abasubathi ukuthi bathuthukise ukukhuthazela. Ekuqeqeshweni, lokhu kuvivinya kwenziwa kaningi ngokuhlangana nezintambo ezigxumayo, ama-push-up kanye nokudonsa. Udinga ukusebenza ngejubane elikhulu.

Igama eliyinkimbinkimbi	Ihhuku elinonya
Umsebenzi:	Qedela umsebenzi ngesikhathi esifushane kakhulu
Umsebenzi:	i-shuttle run 4x10 m (umzuliswano ngamunye ibanga liba nzima ngokwengeziwe: 1 - ngaphandle kwezisindo, 2 - nesikhwama sesihlabathi, 3 - kuvesti enesisindo, enesisindo esingu-22.5 kg) ukusunduza kusuka phansi (izingalo ezincane) ijubane, 60/40 isibalo se-kettlebell eyisishiyagalombili (kwesobunxele, kwesokudla) 24/16 donsela esifubeni amasokisi ebha ibha yokuphusha (60/40) flip bese uvimba ukuphonsa (24/16) ama-wiper cindezela i-barbell shvung (60/40) i-jerk barbell (60/40) ukuphonsa izinsimbi ezimbili ngasikhathi sinye (24/16)