IBarbell ihlwitha ibhalansi

I-Snatch Balance ukuvivinya umzimba okusetshenziswa ngabaphakamisa izinsimbi ukwenza amasu wokuhlwitha. Kuyinto yokudonsa ngokudonsa ngemuva kwekhanda, ngobubanzi obugcwele bungena esihlalweni bese busukuma esihlalweni. Ukuzivocavoca umzimba kusiza kakhulu ukukhulisa amandla ku-snatch, ngoba kusivumela ukuthi sisebenze ngesisindo esiningi futhi sicije inqubo yokuhlala phansi, sibambe ibha ngokubamba.

Amaqembu emisipha asebenzayo amakhulu yi-quadriceps, imisipha ye-deltoid, ama-adductors ethangeni, imisipha e-gluteal, ama-extensors omgogodla kanye nemisipha yesisu.

Kumele kuqashelwe ukuthi ibhalansi yokuhlwitha ibha ivame ukudideka nokunye ukuvivinya umzimba okusizayo - ibhalansi yokuhlwitha amandla ebha, lapho umsubathi ecindezela khona ibha ngasikhathi sinye lapho eya endaweni yokuhlala. Lokhu kungukuzivocavoca okuhlukile, futhi kusetshenziselwa ukuthuthukisa amakhono ahlukile.

Indlela yokuzivocavoca umzimba

Inqubo yokulinganisa ye-jerk imi ngale ndlela elandelayo:

1. Susa i-barbell kuma-rack bese uhamba izinyathelo ezimbalwa ukusuka kubo. Gcina umhlane wakho uqondile, beka izinyawo zakho ububanzi behlombe, izinzwane ziphendukele ezinhlangothini.
   
2. Siqala ukwenza i-shvung ngokusuka ngasikhathi sinye entweni ephansi. Yenza i-squat encane (5-10 cm kufanele yanele kubasubathi abaningi abanokwelula okwanele futhi abalungele ukucindezela inqubo ye-svung) bese ucindezela ibha phezulu ngomzamo wokuvumelanisa we-deltas ne-quadriceps, ngenkathi ngasikhathi sinye uqala ukwehla. Kukulungele kakhulu ukuhlala phansi, wenze ukugxuma okuncane futhi usakaze imilenze yakho ibanzi kancanyana kunamahlombe akho - ngale ndlela kuzoba lula kuwe ukugcina ibhalansi yakho futhi uvuke kusuka endaweni engezansi, ngenxa yokufakwa kwemisipha ye-adductor yethanga.
   
3. Qala ukwehla uze uthinte imisipha yakho emisipheni yethole lakho. Uma usabalalisa umthwalo ngokunembile, uzokwehlela esihlalweni esiphansi ngasikhathi sinye lapho ibha idlulisa ukuphakama kwayo okuphelele ikhiye izingalo ezeluliwe.
   
4. Ngemuva kokumiswa isikhashana endaweni engezansi, buyela endaweni yokuqala. Ukufunda kangcono ukuthi uvuka kanjani endaweni yokuhlala ephansi ngenkathi ubambe i-barbell ngokubamba, bhekisisa isikwele esingaphezulu. Uma ume ngokuphelele, zikhiye uqonde umzuzwana bese wenza enye impendulo.
   

Ungayenza kanjani kahle ibhalansi ye-jerk yebha iboniswa kuvidiyo.

Izakhiwo zokuqeqesha zeCrossfit

Sikunikeza izakhiwo eziningana zokuqeqesha zokuqeqeshwa kwe-crossfit, lapho okunye kokuzivocavoca ibhalansi ye-jerk.

Bukela ividiyo: Shorinji Kempo training, practice, tecniques. Secrets strong kicks. Keri Age, Kinteki Geri. 少林寺拳法. (Juni 2025).