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:
- Ziyini izinzuzo ze-push-up press shvung;
- Ungayenza kanjani kahle i-shvung yesisindo;
- 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:
- Thatha indawo yokuqala: imilenze ibanzi kancane kunamahlombe, izinzwane ziphendukele ezinhlangothini, umhlane uqondile, ukhalo lubuyiselwe emuva kancane.
- Thatha izinsimbi ezisuka enkundleni ngesandla esisodwa, ugcine umzimba usesimweni esifanele. Beka isikhundla sakho ukuze i-kettlebell ingakudluli ohlangothini lwayo, phansi komgogodla akufanele "ukugoqelwa" eceleni.
- 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.
- 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.
- Yehlisa i-kettlebell emuva esifubeni sakho bese wenza enye i-rep.
Ngezisindo ezi-2
Izindlela ezimbili zokucindezela ibhentshi le-kettlebell:
- Indawo yokuqala iyafana nakuhlobo lwangaphambilini.
- Phakamisa izinsimbi phansi, uzigcine ebangeni elilinganayo ukusuka emzimbeni.
- 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.
- 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.
- 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.
Ukunqoba okungamashumi amathathu | Yenza imishini yokunyathelisa engama-kettlebell engama-30, ukuphakama kwamabha angama-30, ama-burpees angama-30, ukudonsa okungama-30, kanye nokufa kwabantu abangu-30. Imizuliswano emi-3 kuphela. |
I-chocolate stout kabili | Yenza ama-kettlebell shvungs ama-5 nama-burpees ama-5. Umsebenzi ukuqedela inani eliphakeme ngemizuzu eyi-10. |
Isinqamuli | Yenza ama-pull-ups angama-20, imishini ye-kettlebell engu-7 nama-burpees angama-20. Imizuliswano engu-6 isiyonke. |
ikhalenda yemicimbi
imicimbi esewonke 66