Ukuzivocavoca kwe-Crossfit
I-6K 0 12.02.2017 (igcine ukubuyekezwa: 21.04.2019)
I-kettlebell jerk ukuzivocavoca okusetshenziswa ngabaphakamisa izinsimbi nabaphakamisa i-kettlebell ukuthuthukisa amandla nejubane lokuqhuma ku-clean and jerk. Lapho uqeqesha ngendlela enqamulelayo, ungenza lo msebenzi usebenzisa i-kettlebells eyodwa noma ezimbili - ngakho-ke awugcini ngokwenza umsebenzi omuhle wokusiza futhi wandise imiphumela yakho ephezulu ku-barbell ihlanzekile futhi i-jerk, kepha futhi wehlukanisa umthwalo wokuqeqesha kahle ngokusebenzela inani elikhulu lemisipha yokuzinzisa obhekele isikhundla somzimba.
Kulesi sihloko sizohlaziya:
- Ziyini izinzuzo zokwenza lo msebenzi;
- Indlela yokuzivocavoca umzimba;
- Izakhiwo zeCrossfit eziqukethe i-kettlebell yokugijima.
Izinzuzo zokuzivocavoca umzimba
Kuyini ukusetshenziswa kwe-kettlebell jerk shvung? Lo msebenzi uzuze ukuthandwa phakathi kwabalandeli be-crossfit, ukukhuphula izinsimbi namandla ngokweqile ngenxa yokuthi kuwo ungasebenza ngezisindo ezihloniphekile futhi ulayishe ngokucophelela amaqembu emisipha afana ne-quadriceps, i-glutes, imisipha kanye nemisipha ye-trapezius. Ngokungafani nomshini wokucindezela (i-kettlebell noma i-barbell), i-push push ayisebenzisi imisipha ye-deltoid kanye ne-triceps, ngoba i-projectile ihamba yonke i-amplitude ngenxa yesifiso esinikezwa yimilenze.
Ngokufaka i-kettlebell jerk ekusebenzeni kwakho kwe-CrossFit, ungenza inqwaba yamasethi amasha nemisipha engacindezela ijubane lakho lokuzivocavoca liye kumkhawulo. Ngaphezu kwalokho, uzokwandisa kakhulu amandla akho wokuqhuma nokuxhumanisa kwakho konke ngokubandakanya inqwaba yemisipha.
Indlela yokuzivocavoca umzimba
Ungayigcoba kanjani i-kettlebell jerk?
Isisindo esisodwa
Ake siqale ukuthola ukuthi ungayenza kanjani i-kettlebell jerk kahle:
- Thatha indawo yokuqala: izinyawo zihlukaniswe ububanzi behlombe, izinyawo ziqhelelene kancane, zibuyela emuva ziqonde. Phakamisa isisindo phansi bese ukhiya kule ndawo.
- Siphakamisa i-kettlebell esifubeni. Ukunyakaza kufanele kwenziwe ngenxa yesifiso esidalwe ukwakheka kwesikhumba, zama ukungafaki ama-biceps nezingalo zangaphambili.
- Siqala ukwenza i-shvung yokugijima. Umehluko phakathi kwe-Push ne-Push push ye-kettlebell ukuthi ku-Push Push senza uhlobo lokuhlukahluka komshini omile, kufaka phakathi umsebenzi womlenze, i-Push push ngobuchwepheshe inzima kakhulu. Umsebenzi wethu ukwenza umzamo wokuqhuma ngemilenze yethu, bese sihlala ngaphansi kweprojektha bese sima nayo. Ukunyakaza kufanele kwenziwe ngokushesha nangamandla ngangokunokwenzeka futhi kuhambisane nokuphefumula okunamandla; okwamanje lapho sihlala phansi ngaphansi kwe-kettlebell (noma sinakekele, njengoba kusho abaphakamisa izinsimbi), kufanele isivele ilungiswe engalweni eqondile.
- Ngokushesha nje lapho i-kettlebell yayingaphezu kwethu, okusele ukusukuma nokuqonda ngokuphelele. Ngemuva kwalokho, yehlisa i-kettlebell esifubeni bese wenza ukuphindaphinda okukodwa.
Izisindo ezimbili
Ukudonswa kwezisindo ezimbili kwenziwa ngale ndlela elandelayo:
- Indawo yokuqala iyafana nakwe-kettlebell shvung eyodwa.
- Siphakamisa zombili izinsimbi esifubeni. Siqala ukunyakaza ngenxa yokushaywa kwesinqe, kepha sitshekise kancane umzimba emuva ukuze ubambe izisindo bese uqhubekela phambili ngokushesha kwi-shvung.
- Manje sidinga ukusunduza ama-kettlebells phezulu futhi ngasikhathi sinye singene esikhungweni. Ngasikhathi sinye, kubalulekile ukugcina umqolo wakho uqonde futhi uqondise izinsimbi ngqo, hhayi e-arc - ngale ndlela nakanjani ngeke ulahlekelwe ibhalansi futhi uphume kalula esikhungweni.
- Lapho ama-kettlebells esekhuphuke kakhulu ngangokunokwenzeka, siwalungisa ezandleni ezeluliwe bese sisukuma esikhungweni ngenxa yomzamo we-quadriceps.
Izakhiwo zeCrossfit
Ngaphakathi kohlaka lwezakhiwo ezethulwe ngezansi, kungenzeka ukwenza i-shvung ngesandla esisodwa noma ezimbili. Shintsha umthwalo kuye ngokuthi yikuphi ukuzivocavoca okukhona ekusebenzeni kwanamuhla: okwenziwe ngesandla esisodwa noma ezimbili ngasikhathi sinye.
| I-FREAK | Yenza ama-kettlebell ama-21, ama-pull-ups angama-21, ama-kettlebell swings angama-30, ama-pull-ups angama-30, ukweqa okuphindwe kabili okungama-50 ngentambo, ama-sit-up angama-50, ukweqa kwamabhokisi angama-30, nokuphonsa odongeni okungama-30. |
| Indodakazi kaFran noFran | Yenza ukugxuma kwe-kettlebell okungama-21-15-9-9-15-21, intambo eyeqa kabili nokudonsa. |
| Ngiyethemba | Yenza ama-burpees, i-barbell snatch, i-box jumping, i-kettlebell jerk nokudonsa (ukuzivocavoca ngakunye kwenziwa kungakapheli umzuzu). Kunemijikelezo emi-3 isiyonke. |
