Amakheshi aseTurkey angukuzivocavoca okwafika eCrossFit kusuka ekulweni. Ngokwesiko, lokhu kuvivinya kwenziwa ngama-sambists no-Jiu-Jitsu adepts, nge-kettlebell. Isetshenziselwa ukuthuthukisa ukukhuphuka okusheshayo kwe-rack kusuka endaweni yokulala. Ku-CrossFit, ingasebenza njengengxenye yama-WOD, noma njengenhlangano ezimele ethuthukisa ikhwalithi efana nokuhlangana kwemisipha.
Zuza
Izinzuzo zamakheshi aseTurkey zingahlulelwa kulokhu okungenhla: ithuthukisa ukuhlangana kokunyakaza, ikuvumela ukuthi uvuke masinyane kusuka endaweni yokunqotshwa (okungaba okufanele empilweni yansuku zonke), isebenza yonke imisipha yomnyombo ngemodi enamandla, okuthi, ngokwesisekelo, ihluke ngokuphelele. Yebo, ukuhlanganiswa okukhulu kulabo abafuna ukunciphisa umzimba: ngoba yonke imisipha yomzimba isebenza, ukusetshenziswa kwamandla kwamakheshi aseTurkey kumnandi ngokuphelele.
Yimiphi imisipha esebenzayo?
Kwimodi enamandla, lapho kwenziwa amalifti aseTurkey, izicubu zomlenze zisebenza, umthwalo omkhulu ikakhulukazi uwela kuma-quadriceps nemisipha yomlenze ophansi. Imisipha yesisu nayo iyasebenza, futhi zombili imisipha ye-rectus abdominis kanye ne-oblique nayo iyabandakanyeka ngokufanayo. Imisipha enesigaxa ohlangothini lwesandla esisebenzayo nayo inkulu.
Ku-statics, imisipha ye-triceps ehlombe, izicubu ezinkulu nezincane ze-pectoral ziyasebenza. Imisipha ye-deltoid isebenza ngemodi enamandla, ikakhulukazi izinyanda zangaphakathi neziphakathi, i-posterior deltoid iqinisa ihlombe, ngokulingana ne "rotator cuff" - i-supraspinatus, i-infraspinatus, i-subscapularis, imisipha emikhulu eyindilinga, ilunga lithola ukumelana okukhulu nemiphumela ebuhlungu. Ukubandakanyeka okuqondile kwemisipha yangemuva kuncane futhi kunqunyelwe emsebenzini wokuqinisa umgogodla nokhalo.
Indlela yokuzivocavoca umzimba
Indlela yamakheshi aseTurkey ayinkimbinkimbi, sizoyicubungula igxathu negxathu sisebenzisa isibonelo ngemishini yakudala - i-kettlebell.
Nge kettlebell
Ngaphambi kokuqala umsebenzi wokuzivocavoca umzimba, yenza ukufudumeza ngokuhlanganyela, uphinde uthathe i-kettlebell enesisindo esiphansi ozoqala ngayo, ukuze uqale usebenzise inqubo yamakheshi aseTurkey.
- Isikhundla sokuqala: ilele ngomhlane, i-kettlebell isengalweni eqondisiwe, kuma-degree angama-90 emzimbeni, ingalo engasebenzi icindezelwe emzimbeni, imilenze ihlangene. Esigabeni sokuqala sokunyakaza, isandla esingasebenzi sikhishwa emzimbeni ngama-degree angama-45, umlenze wegama elifanayo nesandla esisebenzayo ugobile esihlangothini samadolo, ubekwe esithendeni - iphuzu elibalulekile, kufanele kube khona ibanga phakathi kwesithende kanye nezinqe! Awudingi ukugoba amadolo ngaphezu kwama-45 degrees - lokhu kungalimaza ijoyinti kalula.
- Ukubamba isandla ngesisindo ngaphezu kwethu, sakha ukwesekwa esandleni esingasebenzi - kuqala endololwaneni, bese entendeni yesandla. Ngokunyakaza okuqhubekayo, siyaphuma ngesandla esisekelayo sisuka phansi, ngenkathi ngasikhathi sinye sifaka imisipha yesisu. Lokhu sikwenza ngokukhipha umoya, kuyilapho izicubu zesisu sisebenza ngangokunokwenzeka, okuqala, okusiza ukunyakaza, futhi okwesibili, kudala ukwesekwa okunamandla kwekholomu yomgogodla, ikakhulukazi i-vertebrae yenyonga. Okwesithathu, udinga ukushaya umoya okhipha umoya - uma ufunda lo msebenzi ngenhloso "esetshenzisiwe", lokhu kubalulekile.
- Kulesi sigaba, indawo yokuqala kanje: ukuhlala, umlenze owodwa ugobile emadolweni, omunye uqondiswe, ulele phansi. Ingalo, ebhekene nomlenze ogobile, ihlala phansi, ithatha ingxenye yesisindo somzimba. Ingalo yesibili iqondiswa endololwaneni, iphakanyiswe ngenhla kwekhanda ngesisindo. Siphakamisa i-pelvis, sizithola ngamaphuzu amathathu okusekela: unyawo, isithende somlenze, eseluliwe, intende yesandla esisekelayo. Ngale ntende, siyasunduza phansi, sidale umfutho onamandla, sidlulise amandla adonsela phansi okhalweni, ngenkathi ngasikhathi sinye siguqa umlenze oqonde ngaphambili bese siwubuyisa.
- Sizithola sigcizeleleka edolweni nasezinyaweni zomlenze wesibili, ingalo enesisindo imiswe ngaphezu kwekhanda. Yelula ngamandla amadolo nezinqe zenyonga futhi usukume, ngenkathi ubheke phezulu ngendlela yokuthi i-extensor yomgogodla ibandakanyeke kuyo yonke ubude bayo, okubaluleke kakhulu kusukela ekubukeni kokuphepha kokulimala kokuhamba.
- Bese silala phansi ngokulandelana okuphambene - siguqa ngamadolo, sithathe i-pelvis kancane emuva, siqhubeke nokubamba isisindo ngaphezu kwekhanda lethu.
- Susa isandla esingasebenzi emzimbeni, ngobumnene udlulisele kuso ingxenye yesisindo somzimba - kungcono ukuthinta phansi kuqala ngeminwe yakho, bese kuthi ngesandla sakho.
- Siqondisa idolo lesandla segama elifanayo, sincike esithendeni, unyawo, intende.
- Ngendlela elawulwayo, sehlisa isinqe phansi, siqondise umlenze edolweni, futhi ngasikhathi sinye silale phansi - ngendlela elawulwayo, sigcine imisipha ye-abs neyentamo isesimeni esimile - asikho isidingo sokuwela phansi ngokungalawuleki. Awudingi ukucindezela isandla esisekelayo emzimbeni - ungaya ngokushesha empindelweni elandelayo.
Udinga ukuphefumula njalo ngesikhathi sokuzivocavoca: esigabeni ngasinye esisohlwini, udinga ukwenza umjikelezo owodwa wokuphefumula - ukuhogela-ukukhipha umoya, nangaphandle kokuphefumula udinga ukuya esigabeni esilandelayo sokunyakaza, ngenkathi uhogela ungakwazi "ukuphumula". Akunconyelwa ukubamba umoya wakho lapha, ngakho-ke uzokhathala ngokushesha okukhulu.
Ukuzivocavoca ukuphakamisa iTurkey nge-kettlebell kunzima ukuxhumanisa, ngokulandelana, okuhlukumezayo - ngaphambi kokwenza "ngejubane", yenze kahle igxathu negxathu, okokuqala ngaphandle kwesisindo, ngemuva - ngesisindo esincane. Isisindo sokusebenza esifanelekile sizoba isisindo samakhilogremu ayi-16-24. Njengoba usuwazi kahle ama-kettlebells alesi sisindo ngendlela ekahle, ungaqhubeka nokwenza amakheshi aseTurkey ngejubane nesikhathi esithe xaxa.
Ezinye izinhlobo zokuzivocavoca umzimba
Ukuphakanyiswa kweTurkey kungenziwa nge-kettlebell, i-barbell noma i-dumbbells. Uma inketho ye-dumbbell iyindlela elula kunazo zonke, khona-ke inketho enzima kakhulu ukuphakamisa kusuka phansi nge-barbell ebanjwe engalweni eyeluliwe, ngoba lapha kubandakanyeka kakhulu imisipha yengalo nesandla. Ukubamba i-barbell esandleni eseluliwe ukuze kungabikho imikhawulo yebha "esontekile" akuyona into encane.
Ukuze ufunde kahle le nguqulo yamakheshi aseTurkey, kuzosebenza kahle ukuqala kahle amalifti wendabuko aseTurkey, nangesisindo sokusebenza. Isinyathelo esilandelayo ukukhuphula ibha yomzimba yaseTurkey - lokhu kuzoqeqesha izicubu zezandla ukugcina i-projectile engajwayelekile ilinganiselwe. Lapho ungakwazi ngokuzethemba ukwenza ilifti yaseTurkey ngebha yomzimba, iya kubha engamakhilogremu ayi-10, ukwazi ukuhamba ngayo, futhi wadlulela kubha yama-Olimpiki. Okuhlanganisiwe, kule nguqulo, kuzoba ukuthi ukwazi kahle yonke inkimbinkimbi kusuka kubha yomzimba kuya kubha yama-Olimpiki, uzoba umnikazi wensimbi yangempela.
