Shvung kettlebell cindezela

Ukuzivocavoca kwe-Crossfit

I-9K 0 12.02.2017 (igcine ukubuyekezwa: 21.04.2019)

I-kettlebell press shvung ukuzivocavoca okusebenzayo, okuyi-kettlebell ephakamisa phezu kwekhanda ngokucindezela okuncane engxenyeni engenhla ye-amplitude. Kungenziwa ngesisindo esisodwa noma ezimbili. Ukusebenza nge-kettlebell esikhundleni se-barbell, sisebenzisa inqwaba yemisipha yokusimamisa, futhi umsebenzi uyinkimbinkimbi ngokwendalo - cishe wonke amaqembu emisipha emikhulu yomzimba wethu alayishiwe. Amasu wokucindezela nge-barbell nange-kettlebell acishe afane, kodwa awukwazi ukwenza ngaphandle kwezinye izici - lokhu kuzoba yindatshana yethu.

Sizobheka futhi:

1. Ziyini izinzuzo ze-push-up press shvung;
2. Ungayenza kanjani kahle i-shvung yesisindo;
3. Izakhiwo zeCrossfit eziqukethe lo msebenzi.

Izinzuzo zokuzivocavoca umzimba

Yini inzuzo yokwenza i-kettlebell press shvung? Ukuzivocavoca kuthuthukisa ngokuphelele amandla ayo yonke imisipha emikhulu yomsubathi, ngakho-ke kuvame ukwenziwa ngesitayela samandla (ngenani elincane lokuphindaphinda). Kodwa-ke, akekho owakuvimbela ukuthi uthathe isisindo esincane futhi wenze ama-reps amaningi, okulungele kangcono ukusebenza kwe-crossfit.

Amaqembu emisipha asebenzayo amakhulu ngama-quadriceps, imisipha, ama-glute, ama-deltoid, nama-triceps. Kuyadingeka ukuthi ube nezinga elanele lokwelula kuzo ukwenza ukuzivocavoca ngobuchwepheshe ngendlela efanele, ngaphandle kokuthola ukungakhululeki emisipheni, emalungeni nasemigudwini.

Indlela yokuzivocavoca umzimba

Ukucindezela i-shvung kettlebells kungenziwa nge-kettlebells eyodwa noma ezimbili, ngokulandelana, inqubo yalezi zinhlobo ezimbili nayo izohluka.

Ngesisindo esingu-1

Ake siqale ngokucindezela okukodwa kwe-kettlebell press:

1. Thatha indawo yokuqala: imilenze ibanzi kancane kunamahlombe, izinzwane ziphendukele ezinhlangothini, umhlane uqondile, ukhalo lubuyiselwe emuva kancane.
2. Thatha izinsimbi ezisuka enkundleni ngesandla esisodwa, ugcine umzimba usesimweni esifanele. Beka isikhundla sakho ukuze i-kettlebell ingakudluli ohlangothini lwayo, phansi komgogodla akufanele "ukugoqelwa" eceleni.
3. Yenza isifuba esisodwa. Ukuze wenze lokhu, udinga ukusetha i-inertia kancane ngokuswayipha ukhalo bese wenza ukunyakaza okuqhumayo kuya phezulu; okusele nje ukuthi "wamukele" isisindo bese usilungisa. Ngesandla sakho samahhala, ungazisiza ulinganise ngokulidonsela eceleni. Ungazami ukuphonsa i-kettlebell ngenxa yomsebenzi we-biceps nengalo yangaphambili - lokhu akuyona into ebuhlungu kuphela uma usebenza ngesisindo esiningi, kodwa futhi kuphazamisa yonke i-biomechanics yokuhamba.
   
4. Qala ukwenza i-shvung. Isisekelo sanoma iyiphi i-shvung siyidiphu elungile futhi enamandla, ngoba cishe konke ukunyakaza kwenzeka ngenxa yomzamo wokuqhuma we-quadriceps. Yenza ama-squats cishe uhhafu webanga futhi uphume kule ndawo ngokushesha okukhulu, ngenkathi ngasikhathi sinye ukhipha i-kettlebell ngomzamo wamahlombe akho. Lapho iphakama i-kettlebell, kulapho sidinga ukuyikhama khona, kumasentimitha wokugcina ayi-5-10 i-inertia isivele icishiwe, futhi kufanele nje siyelule ingalo yethu ngokuphelele ngenxa yomzamo wama-triceps.
   
5. Yehlisa i-kettlebell emuva esifubeni sakho bese wenza enye i-rep.

Ngezisindo ezi-2

Izindlela ezimbili zokucindezela ibhentshi le-kettlebell:

1. Indawo yokuqala iyafana nakuhlobo lwangaphambilini.
2. Phakamisa izinsimbi phansi, uzigcine ebangeni elilinganayo ukusuka emzimbeni.
3. Yenza ukuphakamisa i-kettlebell. Ukunyakaza kwenziwa ngenxa yokushaywa komhlane ongezansi nokufakwa kwama-quadriceps emsebenzini, njengasekushoneni kweketela elilodwa. Kepha lapha udinga ukwenza ukuchezuka okuncane emhlane ongezansi bese uncika emuva kancane lapho ubamukela, ngaphandle kwalokho ngeke ukwazi ukuthatha indawo ezinzile, ezinzile.
   
4. Sihlala phansi bese sikhama izinsimbi lapho sisukuma. Lesi sici silula ngaphezudlwana kune-kettlebell shvung eyodwa, ngoba i-kettlebell ayisidluli, futhi nomzimba awutshekeli eceleni ngemuva kwawo. Ama-biomechanics ayefana nakumshini we-barbell.
   
5. Yehlisa womabili ama-kettlebells esifubeni sakho bese uphinda ukunyakaza.

Izakhiwo zeCrossfit

Kulezi zinkimbinkimbi ungakhetha ukuthi uzokwenza yini i-schwung ngesisindo esisodwa noma ezimbili. Ngokuthuthuka okuphelele komsubathi ngokuya ngokusebenza okuzungezile nokusebenza, ngincoma ukuthi kushintshwe lezi zinketho ekuzivocavoca ngakunye.

Bukela ividiyo: 20 Minute Single Kettlebell Thrasher (May 2025).