I-dumbbell yesandla esisodwa yaqhuma phansi

Ukuzivocavoca kwe-Crossfit

I-9K 0 15.12.2016 (igcine ukubuyekezwa: 01.07.2019)

I-dumbbell yesandla esisodwa iqhuma phansi isenzo sokuqhuma esivame eCrossFit namandla amakhulu. Eqinisweni, ukuhlwithelwa kwesandla esisodwa okuyisidumbu kuwuhlobo lokuguqulwa kokuhlwithelwa kwesisindo se-barbell, yize kube nezinguquko ezithile ezibalulekile. Lo msebenzi uhlose ukuthuthukisa ukusebenza kwethu, amandla wokuqhuma, ukuguquguquka kwemvelo nokuxhumana. Kukhona nokuhlukahluka kwendlela yokwenza lo msebenzi nge-kettlebell, kepha angiboni mehluko obalulekile wezobuchwepheshe, ngaphezu kokuphakanyiswa kwesandla, phakathi kwabo.

Namuhla sizohlaziya:

1. Kungani udinga ukwenza i-dumbbell jerk ngesandla esisodwa;
2. Ungayenza kanjani kahle i-dumbbell power jerk;
3. Izakhiwo zeCrossfit eziqukethe lo msebenzi.

Kungani lo msebenzi udingeka?

I-dumbbell snatch ilungile kulabo abasubathi abanobunzima ngamandla wokuqhuma wemisipha yemilenze nebhande lehlombe. Ikhono lomzimba njengamandla okuqhuma libalulekile emidlalweni efana ne-crossfit, i-wrestling, ukugijima, i-bobsleigh, njll. Kungenxa yamandla okuqhuma lapho singenza izivivinyo ezinjengama-squats, i-barbell snatch, i-deadlift nezinye eziningi; sikwazi nganoma yisiphi isikhathi ukuthatha isikhundla esiphakeme lapho silwa phansi; siyakwazi ukwenza ukusheshisa okubukhali lapho sigijima noma senza ukweqa okude. Uhlu alupheli. Incazelo icacile - cishe isigamu semiphumela ekuzivocavoca okunjalo, lapho udinga khona ukusheshisa okubukhali noma ukuphakamisa okusheshayo nokunamandla kweprojektha, kuya ngokuthi athuthukile kanjani amandla ethu okuqhuma.

I-dumbbell jerk ngesandla esisodwa ithuthukisa ama-quadriceps, izinqa nezicubu ze-deltoid, ifaka isandla ekuthuthukiseni amandla okubamba, ngaleyo ndlela idale isisekelo esinamandla sokwenza izivivinyo eziyisisekelo ngezisindo ezinkulu zokusebenza.

Indlela yokuzivocavoca umzimba

Ake siqale ngeqiniso lokuthi ubukhulu kulo msebenzi bunikezwa umzila omkhulu, futhi akunconywa ngokuqinile ukuqala i-dumbbell jerk ngokunganaki ukufudumala... Lokhu kuvivinya umzimba kuhlanganisa cishe zonke izicubu zemisipha emikhulu, futhi kudinga nokunwebeka okuhle nokuxhumanisa, ngakho-ke ngaphandle kokuzifudumeza ubeka engcupheni ukulimala.

1. Isikhundla sokuqala: izinyawo zihlukaniswe ububanzi behlombe, phumula kulo lonke unyawo. Sigcina umhlane wethu uqondile, ngenkathi ngokwezibalo sicindezela imisipha yesisu, sidonsela ukhalo emuva kancane. Ukubheka kuqondiswe phambili. Umsebenzi wethu ukunikeza i-projectile ukusheshisa okudingekayo, ukunyakaza kufanele kube nokuqhuma futhi kube namandla. Ukuze senze lokhu, siqala "ukukha" isisindo ngemilenze yethu (njengalapho senza i-classic deadlift), siphoqela isinqe phambili futhi ngasikhathi sinye siqala ukunyusa indololwane yethu phezulu. Sihambisana nokunyakaza ngomphefumulo onamandla.
   
2. I-dumbbell kufanele igcinwe isondele kuwe ngangokunokwenzeka, ngakho-ke uzolawula kangcono ukunyakaza futhi uvikele amalunga akho ehlombe nemisipha. Uma engxenyeni yesibili ye-amplitude uzizwa ukungezwani okungathandeki emadolweni noma emisipheni yethole, ungama ezinzwaneni zakho kancane - ngale ndlela uzosusa umthwalo kuzintambo futhi uzokwazi ukuphakamisa isisindo esithe xaxa.
3. Lapho i-dumbbell isicishe yafinyelela endaweni ephezulu, kufanele wenze i-squat encane (njengokuhlwitha i-weightlifting barbell) ukumelana nesilingo sokucindezela i-dumbbell up nge-triceps yakho. Leli phuzu kufanele lifundwe unomphela, ngoba lapho uqala ukusebenza kulolu vivinyo ngezisindo ezinzima, ukucindezela i-dumbbell up ngenxa ye-triceps kuzoba yinto ebucayi kakhulu ngokuhlangana kwendololwane.
   

Lapho usuqede ukuhlwitha futhi walungisa i-dumbbell engalweni eyeluliwe, bamba lesi sikhundla imizuzwana engu-1-2. Manje usungaphonsa i-dumbbell phansi.

Qaphela ngezinyawo zakho! Abaqalayo abaningi baphule amathambo abo e-metatarsal ngokungaphumeleli ukuphonsa i-dumbbell. Kuyihlazo ukuphuthelwa izinyanga ezimbalwa zokuqeqeshwa ngenxa yobudedengu obungenangqondo.

Ividiyo emfushane efundisa inqubo yokwenza i-dumbbell jerk ngesandla esisodwa kusuka phansi:

Ukusebenza kwe-Crossfit okuqukethe i-dumbbell snatch

Amandla we-dumbbell ngesandla esisodwa kusuka phansi angafakwa ohlakeni lwenqubo yakho yokuziqeqesha zombili ngokwehlukana (ukuthuthukiswa kwamandla nokuthuthukiswa kwamandla wokuqhuma), nangaphakathi kohlaka lwezinto ezisebenzayo (zokuthuthukisa ukukhuthazela kwamandla kanye nokwanda okujwayelekile kokuqina komsubathi), ezimbalwa zazo esizocubungula ngezansi ...

Bukela ividiyo: TOP 7 Dumbbell Exercises For Men Over 40! (May 2025).