I-CrossFit isebenzisa izivivinyo zokuxhuma eziyinkimbinkimbi, ezibolekwe ikakhulukazi kwezemidlalo njengokuphakamisa izinsimbi, i-gymnastics yobuciko, ukusubatha, ukuphakamisa amandla, nokuphakamisa i-kettlebell. Kuzodingidwa okukodwa kwalokhu kuvivinya umzimba - ukusunduza izisindo ezimbili emjikelezweni omude (Double Kettlebell Long Cycle).
Ngaphambi kokuqhubeka nencazelo yale nqubo, kuyadingeka ukuthi usho okulandelayo: ngaphambi kokufaka ukunyakaza okuchaziwe ezinkampanini zakho, kufanele uyifunde ngokucophelela, i.e. yazi kahle into ngayinye yokunyakaza enezisindo ezincane, funda ukunyakaza konke, futhi ngezisindo ezincane, kancane kancane uzilolonge ngokuzivocavoca ngesisindo sokuzisebenzela, futhi ngemuva kwalapho usisebenzise njengengxenye yezakhiwo!
Indlela yokuzivocavoca umzimba
Kuyalulekwa ukwethula i-Push yomjikelezo omude ngesimo sezigaba ezimbili: ukusunduza ngqo izinsimbi ezimbili ezivela esifubeni nokuthatha izinsimbi ezibabayo endaweni ezilengayo ezingalweni eziqondile, kulandelwe ukuwabeka esifubeni.
Le vidiyo emfushane ikhombisa ngokusobala izikhundla ezisemqoka zomdlali lapho ecindezela ama-kettlebells emjikelezweni omude:
Ukwehlisa izinsimbi esifubeni
Ngokwesiko, inqubo yokuzivocavoca ibhekwa kusukela lapho ama-kettlebells ehliselwa esifubeni: izandla ziyakhululeka, izinsimbi zithathwa esifubeni ngaphansi kwethonya lamandla adonsela phansi. Uma sithatha ama-kettlebells esifubeni, udinga ukwenza okulandelayo:
- goba amadolo kancane, ugoqe umthwalo okhalweni nasesixenyeni samadolo;
- sitsheke kancane umzimba ubuyele emuva, ngaleyo ndlela umunce umthwalo emhlane ongezansi.
Iphuzu elibalulekile: lilungile ukusuka ekubukeni kokwenza ukunyakaza okukhulu kakhulu, ukwehlisa izingalo zakho, ukubeka izindololwane zakho ezingxenyeni zamathambo e-iliac - ngokulungiswa okuphezulu kwamagobolondo, endaweni yesifuba, uzovimba ukuphefumula kwakho.
Ukwehlisa izinsimbi endaweni ezilengayo
Isigaba esilandelayo ukuqhubeka ngqo kokwehliselwa esifubeni. Ngomzimba, njengokungathi, siphonsa izinsimbi kude nesifuba, ngaphandle kokwelula izingalo zethu. Ngasikhathi sinye, ngaphansi kwesisindo somthwalo, sihambisa umzimba phambili ngemuva kwezisindo, ngenkathi sigobisa kancane amalunga edolo. Izinga okhalweni, izandla kufanele zikhululeke; ngesikhathi sokushiya isisindo phakathi kwamathanga, kuyadingeka ukwelula izandla ukuze izithupha zakho zibheke phambili nangaphezulu - lokhu kuzovimbela izingalo zamakettlebells ekuphendukeni kwezintende neminwe isheshe ikhathale.
UKettlebell ubuyela emuva
Ukushwibeka kwangemuva kwama-kettlebells kuqala nje ngeqiniso lokuthi sikhiphe amabhulashi njengoba kushiwo ngenhla. Ngasikhathi sinye, izingalo zithinta isisu, siya phambili nomzimba ngenxa yokugoba ezinhlangothini zamadolo nesinqe, kunconywa ukugcina iqolo elingezansi ligobile futhi lilungisiwe. Ukuma okweqile kwamaketela ngemuva ngemuva kubizwa ngokuthi "isikhungo esifile emuva".
Ukubukela phansi
Ukwehliswa yileso sigaba sokuzivocavoca lapho ukusheshiswa kwe-inertial kunikezwa izisindo, ngenxa yokuthi i-projectile ikhishwa ngqo. Ngokwelula amalunga emilenze, kanye nokungeza nezinqulu, ukungqongqoza izingalo zangaphambili, siletha izinsimbi ezikethekela cishe ezingeni leso bese sidlulela esigabeni sokugcina sokuvivinya umzimba.
Ukuphonsa izinsimbi esifubeni: lapho ama-kettlebells efinyelela endaweni ethile, izingalo ziqhubekela phambili kancane, njengokungathi zidudula phakathi kwamagobolondo amagobolondo, futhi izindololwane ziyagoba, ngakho-ke isisindo sezisindo sisatshalaliswa phakathi kwehlombe nengalo engaphambili, izindololwane zihlala ngokumelene nezidumbu zamathambo Iliac.
Phusha
I-Push yenziwa ngenxa yokwelulwa okunamandla okuqhubekayo kwemilenze namalunga wezandla - umfutho ku-projectile usethwe lapho kunwetshwa amalunga edolo nethanga, lapho kuhamba kahle lokhu kuhamba, umthwalo omncane uwela emisipheni yezingalo nebhande elingaphezulu lehlombe futhi, ngokufanele, ukuphindaphinda okuningi kokuzivocavoca okunikeziwe ongakwenza ukwenza.
Kunconywa ukuthi ufunde ukuzivocavoca ngezingxenye, ngokusho kwendlela echazwe ngenhla.
Iphuzu elibalulekile! Ukuphefumula kwenziwa ngokuqhubekayo kulo lonke lolu vivinyo! Ukubamba umoya omude akufanele kuvunyelwe!
Uhlelo lokuqeqesha
Isethi engezansi ilungele abasubathi abanolwazi oluthile ekuphakamiseni i-kettlebell abafuna ukukhulisa imiphumela yabo ngokuhlanzekile nangamajezi amabhele amabili. Kuhle futhi ukulungiselela umncintiswano.
Ukuze uthole ukuqeqeshwa okuphumelelayo, kuyadingeka ukuba nesethi elandelayo yezisindo: 16, 20, 22, 24, 26, 28 kg. Njengesinqumo sokugcina, ungasebenzisa ama-dumbbells.
Uhlelo lwamaviki angu-6:
| Isonto 1 | |
| Ukuzivocavoca 1 | |
| 24 kg | 2 imizuzu |
| 20 kg | 3 imiz |
| 16 kg | 4 imizuzu |
| Ukuzivocavoca 2 | |
| 24 kg | 3 imiz |
| 20 kg | 4 imizuzu |
| 16 kg | 5 imizuzu |
| Ukuzivocavoca 3 | |
| 24 kg | 4 imizuzu |
| 16 kg | 6 imizuzu |
| Isonto 2 | |
| Ukuzivocavoca 1 | |
| 24 kg | 2.5 imizuzu |
| 20 kg | 3.5 imizuzu |
| 16 kg | 4.5 imizuzu |
| Ukuzivocavoca 2 | |
| 24 kg | 3.5 imizuzu |
| 20 kg | 4.5 imizuzu |
| 16 kg | 5.5 amaminithi |
| Ukuzivocavoca 3 | |
| 16 kg | Imizuzu engu-8 (ukungena) |
| Isonto 3 | |
| Ukuzivocavoca 1 | |
| 26 kg | 2 imizuzu |
| 24 kg | 3 imiz |
| 20 kg | 4 imizuzu |
| Ukuzivocavoca 2 | |
| 26 kg | 3 imiz |
| 24 kg | 4 imizuzu |
| 20 kg | 5 imizuzu |
| Ukuzivocavoca 3 | |
| 26 kg | 4 imizuzu |
| 20 kg | 6 imizuzu |
| Isonto 4 | |
| Ukuzivocavoca 1 | |
| 26 kg | 2.5 imizuzu |
| 24 kg | 3.5 imizuzu |
| 20 kg | 4.5 imizuzu |
| Ukuzivocavoca 2 | |
| 26 kg | 3.5 imizuzu |
| 24 kg | 4.5 imizuzu |
| 20 kg | 5.5 imizuzu |
| Ukuzivocavoca 3 | |
| 20 kg | Imizuzu engu-8 (ukungena) |
| Isonto 5 | |
| Ukuzivocavoca 1 | |
| 28 kg | 2 imizuzu |
| 26 kg | 3 imiz |
| 24 kg | 4 imizuzu |
| Ukuzivocavoca 2 | |
| 28 kg | 3 imiz |
| 26 kg | 4 imizuzu |
| 24 kg | 5 imizuzu |
| Ukuzivocavoca 3 | |
| 28 kg | 4 imizuzu |
| 24 kg | 6 imizuzu |
| Isonto 6 | |
| Ukuzivocavoca 1 | |
| 28 kg | 2.5 imizuzu |
| 26 kg | 3.5 imizuzu |
| 24 kg | 4.5 imizuzu |
| Ukuzivocavoca 2 | |
| 28 kg | 3.5 imizuzu |
| 26 kg | 4.5 imizuzu |
| 24 kg | 5.5 imizuzu |
| Ukuzivocavoca 3 | |
| 24 kg | Imizuzu engu-8 (ukungena) |
Ungalanda futhi lolu hlelo kusixhumanisi.
Iphuzu elibalulekile ijubane le-kettlebell push. Uma ufuna ukufeza imiphumela engu-24 izikhathi eziyikhulu, khona-ke ama-16 kg - 14-16 times / minute, 20 kg - 12-14 r / m, 24 kg - 10-12 r / m, 26 kg - 8-10 r / m , 28 kg - 6-8 r / m.
Ungabuka inqubo efanele yokuphefumula kule vidiyo elandelayo:
Izakhiwo zeCrossfit
Izakhiwo ze-Crossfit, lapho kusetshenziswa khona ama-kettlebells amabili womjikelezo omude:
| I-Jag 28 |
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| Ukuzivocavoca okujwayelekile okujwayelekile kweJerk |
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| Isiphetho somuntu |
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| Septhemba |
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