Ukuzivocavoca kwe-Crossfit
7K 0 01/30/2017 (ukubuyekezwa kokugcina: 05/06/2019)
I-Kettlebell Thruster iyinhlobonhlobo yama-CrossFit Thrusters adumile. Le nketho iyathakazelisa, okokuqala, ngoba i-projectile inesikhungo samandla adonsela phansi futhi akuyona indlela elula kakhulu yokuphakamisa; ngokufanele, ubuchule bakho nokuhlangana kwemisipha kuzokhula.
Ziyini izinzuzo zokuzivocavoca umzimba?
Njengoba sekushiwo, ukuhlangana kwemisipha kuyavela, lokhu kwenzeka, phakathi kwezinye izinto, ngokuqinisa imisipha yengqikithi. Ngaphezu kwalokho, ukubamba igobolondo eliyindilinga ngokubamba okuncane kukhululeke kakhulu ukungena endaweni yokuhlala. Uma kunomsebenzi wokuqinisa ama-quadriceps, ukunyakaza okunjalo kuzobanikeza umfutho onamandla wokuthuthuka ngokunembile ngenxa yokujula kwesihlalo futhi, ngokufanele, ukujija okuphezulu okungenzeka kwamalunga wamadolo.
Indlela yokuzivocavoca umzimba
Ngakho-ke, ake siqhubekele enkambisweni yokwenza i-kettlebell throws ngezandla ezimbili.
Isikhundla sokuqala
Ukuma, izinyawo zihlukaniswe ububanzi behlombe, izinzwane ziphendukele ezinhlangothini. Amadolo akhomba ohlangothini olufanayo njengamasokisi. Izandla zibambe i-kettlebell ngasemaphethelweni, esisekelweni sazo. Izindololwane zicindezelwe emzimbeni, i-kettlebell ibanjwe esifubeni. Ukubheka kubhekiswe phambili futhi kancane phezulu.
Phuma ku-sed
I-pelvis idonswe emuva, imilenze igobile emajoyintini amadolo, idolo landa kancane ukudlula uzwane. Ukuhlala "phansi" kuyenziwa, ngenkathi isisu sishubile, iqolo elingezansi ligobile futhi lilungisiwe, izinqa zishuba ngokwezibalo. Izandla ezinomthwalo azinyakazi.
Esukuma ecindezela
Ngomzamo onamandla, ikakhulukazi ovela kuma-quadriceps, siwagoqa amadolo. Sisebenzisa umfutho osuka ebhandeni lomkhawulo ongezansi, silula izingalo zethu ezinhlangothini zendololwane, ngenkathi ngasikhathi sinye senza ukunyakaza kokuxhuma emajoyini ehlombe, sikhipha i-kettlebell ngaphezulu kwekhanda.
Masenze ukubhuka, awukwazi ukusebenzisa umfutho osuka emkhawulweni ongezansi uma umsebenzi wakho ukuthuthukisa amandla ebhande eliphezulu lehlombe kuze kube semkhawulweni. Kulokhu, kuyadingeka ukuthi uvuke esihlalweni ngendlela elawulwa kakhudlwana, ulungise umzimba endaweni eqondile, ucime ngokuphelele i-inertia. Kuphela ngemuva kwalokho sicindezela i-kettlebell phezulu, sisebenzisa amandla we-triceps nemisipha ye-deltoid. Kunoma ikuphi, isisindo sisibuyisela endaweni yaso yasekuqaleni ngendlela elawulwayo, sizama ukungazishayi ngesibambo sesisindo esifubeni.
