Ibha yokusunduza ukuzivocavoca okuzuze ukuthandwa okukhulu phakathi kwabagibeli besisindo nabadlali be-crossfit. Futhi uma okokuqala i-clean and jerk iwuhlobo olusizayo lokukhulisa izinkomba zamandla nokwakhiwa kwamasu ku-clean and jerk, khona-ke abagijimi be-crossfit baphishekela imigomo ehluke kancane.
Ngokungafani nokuphakamisa izinsimbi, izinsimbi eziphakeme nezincane kakhulu azisetshenziswa ku-CrossFit, ngakho-ke, kubagijimi abenza ukuqeqeshwa okusebenzayo, i-push barbell jerk evela esifubeni, okokuqala, iyithuluzi lokuthuthukisa amandla omlenze wokuqhumakanye nokukhulisa ivolumu yokuqeqesha kanye namandla amakhulu okuqeqesha.
Kunezinketho ezimbili eziyinhloko zokwenza ibha ye-Push nge-barbell: i-push push (classic) ne-Push Push. Imvamisa i-shvung yenziwa isuka esifubeni, ingaphansi kakhulu ekhanda. Esihlokweni sanamuhla, sizogxila ekudonselweni kwesifuba. Isincomo sami siqu ukuyeka ukwenza noma yikuphi ukunyakaza nokucindezela okuvela ngemuva kwekhanda ngenxa yengozi yabo yokulimala ngokweqile. Ungakhohlwa ukuthi ukuhlangana kwehlombe kuyiselula kakhulu emzimbeni, futhi nomsubathi oqeqeshiwe akadingi msebenzi omningi ukulilimaza.
Namuhla sizobheka izici eziyinhloko ezihlobene ne-push-pull schwung, okungukuthi:
- Amasu okwenza lo msebenzi.
- Amaphutha ajwayelekile avela lapho enza ukunyakaza.
- Izakhiwo eziqukethe ibha yokuphusha.
Indlela yokuzivocavoca umzimba
Ake sihlaziye inqubo yokwenza ukuzivocavoca kwe-push barbell jerk kusuka esifubeni ngesinyathelo ngesinyathelo, ukuqala endaweni yokuqala.
Isikhundla sokuqala
- Izinyawo ububanzi bamahlombe zihlukaniswe;
- Izinyawo ziyafana futhi zicindezelwe ngokuqinile phansi, isikhungo samandla adonsela phansi silele ezithendeni;
- Ukubamba kubanzi kancane kunamahlombe;
- Isinqe sibekiwe emuva;
- Amadolo agobile cishe ama-degree angama-45;
- Ngemuva kuqondile - konke kufana ne-classic deadlift.
Umsebenzi wethu wokuqala ukuphakamisa i-barbell esifubeni. Ukuze senze lokhu, siqala ukwenza i-deadlift nge-barbell, engxenyeni yesibili ye-amplitude sifaka imisipha ye-deltoid emsebenzini, siphonsa ibha phezulu kancane, futhi kancane kancane ngaphansi kwalo ngomzamo we-quadriceps. Umhlane kufanele uqonde ngokuphelele, ngakho-ke awugcini nje ngokunciphisa ubungozi bokulimala, kepha futhi wandisa kakhulu ukusebenza kahle kokuvivinya umzimba.
Lapho usuphonsa umgoqo esifubeni sakho, ungama imizuzwana engu-1-2 bese ekugcineni ukhiye kule ndawo. Qiniseka ukuthi ibha ilele ezingxenyeni zangaphambili ze-deltoid nangaphezulu kwesifuba, ngaphandle kokucindezela ama-collarbones, futhi izintende ziyayicindezela ibha. Manje usungaqala ingxenye yesibili yokuhamba.
Isigaba sesibili sokuzivocavoca
Ingxenye yesibili empeleni iyisikwele esingaphambili, esenziwa nge-amplitude efinyeziwe. Siqala ukushibilika ngokushelelayo, ngenkathi sidonsa umoya. Ukujula kwe-amplitude ye-squatting nge-push barbell kusuka esifubeni ngumzuzu womuntu ngamunye, abanye abasubathi badinga u-5-10 cm, abanye behlela cishe engxenyeni elungile edolweni. Kuya ngezinga lokuqeqeshwa komsubathi, abasubathi abane-quadriceps abathuthuke kahle kanye nezisindo ezinkulu zokusebenza kuma-squats bane-amplitude emfushane ngokwanele kunabasubathi abasafufusa abangenayo idatha ebonakalayo ebonakalayo.
Inkinga ixazululwa kalula - ungakhohlwa ngemisipha yomlenze! Noma ngabe yimuphi umdlalo owenzayo, khumbula ukuthi imilenze ekhuliswe kahle "iyisisekelo" sakho futhi udinga ukusebenzisa isikhathi esanele nokunaka ukuziqeqesha.
Umsebenzi olandelayo ukucindezela i-barbell ngaphezulu kwekhanda lakho. Lokhu ngumehluko ophambili kunqubo phakathi kwe-Push Push ne-Push Push: lapho sicindezela, sisebenza kakhulu ngemisipha ye-deltoid kanye ne-triceps, sicindezela kancane i-barbell ngemilenze yethu kusuka endaweni engezansi, lapho sicindezela - cishe wonke umsebenzi wenziwa yi-quadriceps nemisipha ekhazimulayo. Ngokuphazima kweso "siphonsa" i-barbell ngezinyawo zethu kusuka endaweni engezansi, sizama ukungabandakanyi imisipha ye-deltoid emsebenzini, njengakwi-press shvung noma emaphephandabeni ezempi. Ungakhohlwa mayelana neqiniso lokuthi kufanele ugcine umhlane wakho uqonde kuwo wonke umnyakazo. Qondisa ngokugcwele izindololwane bese ukhiya kule ndawo. Wehlisela i-barbell esifubeni bese uphinda i-shvung.
Inqubo yokugijima kuvidiyo yokuhamba kancane:
Amaphutha ajwayelekile
Okulandelayo, sizohlaziya amaphutha ajwayelekile enqubeni yokwenza i-jerk shvung nge-barbell esifubeni:
- Abasubathi abaningi abangenalwazi bakhululezela izithambisi zomgogodla nezesisu sesisu ngesikhathi sokuhlala. Lokhu akulungile neze, ngoba yile misipha ebophezele ekusimamiseni umzimba lapho kwenziwa i-push bar.
- Ungajahi izinsimbi ezinkulu kulo msebenzi futhi wandise isikhathi sokuphumula phakathi kwamasethi. Siphumula umzuzu owodwa nengxenye, uma ngemuva kwalokho wehlulekile ukuqedela ukuphindaphinda okungaphezu kuka-5-6, bese kuthi ngendlela elandelayo, isisindo sezisindo kufanele sehliswe okungenani ngama-20%.
- Akunasimo lapho kufanele unganaki ukufudumala bese uqala ukusebenza ngokushesha ngezisindo ezinkulu. Noma isisindo sakho sokugijima singaphezu kwamakhilogremu ayi-100 ebangeni eliphindaphindwayo elingu-10 kuye kwali-15, qala ngebha engenalutho bese ukhulisa kancane kancane isisindo. Ungakhohlwa ngokufudumala okuhlangene okujwayelekile ngaphambi kokuqala ukuzivocavoca!
- Ungalahlekelwa ukugxila kwengqondo ekuhambeni isikhashana. Abaqalayo abaningi banolawulo olubi phezu kwe-barbell lapho bexubha, balahlekelwa ibhalansi bese beyilahla emahlombe abo. Iminyakazo kufanele ibe bushelelezi futhi izethembe, kepha ingasheshi.
Kukuziphi izakhiwo lapho ibha ye-Push yenziwa khona?
| I-DT-2 | Yenza ama-jerk shwungs angama-30 asuka esifubeni, iziteleka eziyi-15 ziye esifubeni, ama-deadlifts ayi-15. Konke ukunyakaza kwenziwa ngesisindo esifanayo ngokuphumula okuncane. |
| Inselele ye-Hardcore | Yenza ama-deadlifts angama-21-18-15-12-9-6-3 nge-sumo kanye ne-jerk shvungs nge-barbell ngokunye nokuphumula okuncane nesisindo esifanayo. |
| UBatman | Yenza ukuphuma okungu-3 emasongweni, ama-barbells wokugijima ayisithupha, ama-pull-ups ayi-9 kubha evundlile, ama-burpees ayi-12, ama-squats ayi-15 nge-barbell, ama-push-up ayi-18, ama-kettlebell angama-21, nemilenze engama-24 ephakanyisiwe. Sekukonke, kwenziwa imibuthano emi-3. |
| IPanda | Yenza okuphindaphindwayo okungu-9-12-15-18-15-12-9-9 kokuphakanyiswa kwe-barbell, ukulengiswa kwemilenze, ukusunduza kwe-barbell kanye nezisekelo. Sekukonke, kwenziwa imibuthano engu-7. |
Ngokuya ngezinga lokuqina kwakho ngokomzimba, ungahlukahluka ezinkambeni ezethulwe ngenhla: ungasusa kubo lokho ongakakwazi ukukwenza, noma ungeze okuthile kwakho, ngokwesibonelo, ama-push-up emabhaleni angalingani, sebenza ngezintambo, ukugijima nge-sprint noma intambo eyeqayo ...
Uma usenemibuzo mayelana ne-push-pull barbell esuka esifubeni - ibhale emazwaneni. Uyithandile le nto? Yabelana ngayo nabangani bakho kumanethiwekhi omphakathi!
