Ukushwiba kwe-kettlebell enezandla ezimbili ukuzivocavoca okwafika kuCrossFit kusuka ekuphakamiseni i-kettlebell. Futhi uma kuphakanyiswa i-kettlebell, lokhu kuvivinya kungokwemvelo yokusiza ekuthuthukiseni amandla nokukhuthazela ekuvivinyweni okufana nokuhlwitha nokuxakaniseka kwama-kettlebells, lapho-ke ekuqeqesheni okusebenzayo inhloso yayo yehlukile.
I-kettlebell swing izandla zombili - ukuzivocavoca okuyisisekelo okubandakanya cishe wonke amaqembu emisipha, kwandisa amandla okuqhuma emilenzeni nebhande lamahlombe, futhi uma kuhlanganiswa nokunye ukuvivinya umzimba okuyisisekelo enkingeni eyodwa, kuba nomthelela ekukhuleni okukhulu kokuqina kwamandla.
Namuhla sizoxoxa ngamaphuzu alandelayo:
- Kungani isetshenziswa?
- Ukuzivocavoca lokhu kuhlanganisa namaphi amaqembu emisipha?
- Indlela yokwenza ukuzivocavoca namaphutha okwenzeka ngesikhathi sokubulawa.
- Izinzuzo zalo msebenzi.
- Izakhiwo zeCrossfit, ezibandakanya ukuguquguquka kwe-kettlebell enezandla ezimbili.
Ngabe wenzani lo msebenzi?
Ama-kettlebells ayithuluzi elihle lomsubathi weqiniso we-CrossFit futhi angathatha ukuzivocavoca umzimba kwakho aye ezingeni elilandelayo lokuqina. Okunye kokuvivinya umzimba esikuncoma kakhulu ukufaka ku-arsenal yakho kumane nje kungukushintsheka kwe-kettlebell enezandla ezimbili. Lokhu kungukuzivocavoca okulula ngokwenqubo efanelekile, futhi kufanelekile nakanjani kulabo bagijimi abaqala nje ukujwayela isiyalo esinjengeCrossFit. Ngalo msebenzi, uzothuthukisa amandla amahle wokuqhuma ezinqulwini nasezintweni zakho, okuzoba kukhulu kakhulu njengoba izinga lakho lokuqina likhuphuka futhi uqala ukwenza izivivinyo ezifana ne-sumo deadlift, i-front squat ne-jerk barbell enesisindo esihle.
Yimaphi amaqembu emisipha asebenzisa ukushintsheka kwe-kettlebell enezandla ezimbili? Ama-quadriceps, imisipha kanye nemisipha e-gluteal, kanye ne-lumbar back, ithatha umsebenzi omkhulu. Ukunyakaza kuyaqhuma, ubukhulu be-kettlebell budlula nge-inertia, futhi kuphela ama-20-30% wokugcina we-amplitude we-projectile odlula ngenxa yomzamo wemisipha ye-deltoid, ikakhulukazi ugongolo lwangaphakathi. Izisu nezinsimbi zomgogodla zingaphansi kokuqina kwaso sonke isikhathi sokuvivinya umzimba. Futhi, ukushwiba okubili kwe-kettlebell kuthuthukisa amandla wokubamba okuhle uma wenza ukuzivocavoca nge-kettlebell enesisindo esingama-24 kg noma ngaphezulu. Izandla nezingalo zakho zizohlomula nakanjani kulokhu, ukuxhawulwa ngensimbi kuqinisekisiwe.
Inqubo yokwenza
Ngakho-ke sifike entweni ebaluleke kakhulu - inqubo yokwenza ukushwiba kwe-kettlebell ngezandla zombili. Masithathe lo msebenzi siye ezansi, siqale endaweni yokuqala, sigcine ngephuzu layo eliphezulu.
Isikhundla sokuqala
Ngokwesiko ake siqale endaweni yokuqala:
- Imilenze ibanzi kancane kunamahlombe.
- Amasokisi ahlukaniswe ngama-degree angama-45 ezinhlangothini.
- Izinyawo zicindezelwe phansi.
- Isikhungo samandla adonsela phansi silele ezithendeni.
- Isinqe sibuyiselwe emuva, umhlane uqonde ngokuphelele.
- Ungabhekisi ikhanda lakho phansi futhi ungagobisi intamo yakho emuva, ukubuka kwakho kufanele kuqondiswe ngqo phambi kwakho. I-kettlebell iphansi phakathi kwemilenze yakho.
Ukukhishwa okulungile kokunyakaza
Sidabula i-kettlebell phansi bese senza ukubuyela emuva okuncane sibheke emisipheni ekhazimulayo. Ukuvinjelwa okuhamba phambili komzimba kuvunyelwe, kepha ingemuva kufanele ihlale iqonde kulo lonke ukunyakaza, akwamukelekile ukuyizungeza.
Njengoba i-kettlebell iqala ukwehla nge-inertia, senza umzamo onamandla ngemilenze yethu nangemisipha ekhazimulayo. Ukuhlanganiswa kwamadolo kuqondile, isifuba sidonswa phambili. Isikhungo samandla adonsela phansi sisuswa ezithendeni siye phakathi nonyawo. Ukunyakaza kufanele kube namandla futhi kusheshe, kepha kungabi bukhali, kubalulekile ukuqonda ama-biomechanics wokuhamba, ngoba lokhu kunconywa ukuthi uqale lo msebenzi ngesisindo esincane senani elikhulu lokuphindaphinda.
Uma ukunyakaza kwenziwa kahle, isisindo kufanele "sindiza phezulu" phambi kwakho. Imvamisa, amandla e-inertia anele kuze kube yilapho i-kettlebell ifinyelela ezingeni le-plexus yelanga, khona-ke ama-delta angaphambili kufanele afakwe emsebenzini futhi i-kettlebell kufanele ilethwe ehlombe noma esilevini. Ukusuka kulesi sikhundla, i-projectile yehlela phansi ifike cishe ekuphakameni kwamadolo, ivuke kancane ngemuva kwezithende, bese kwenziwa okunye ukuphindwa.
Amaphutha ajwayelekile
Okulandelayo, sizohlaziya amaphutha ajwayelekile lapho senza ama-kettlebell swings anezandla ezimbili.
- Ukuphakama kokunyakaza akusho ukuphakamisa i-kettlebell ngaphezulu kwekhanda, ngoba i-vector enjalo yokunyakaza ayilulutho kahle ekuhlanganeni kwehlombe nemisipha. Indlela eyiyo yokwenza lo msebenzi ukuletha i-kettlebell ezingeni lebhande lehlombe noma lesilevu.
- Akunconyelwe ukuphumuza izinqe endaweni ephezulu, ngaphandle kwalokho ukwehliswa kweprojektha phansi kuzovela njengokuphazamiseka kakhulu, futhi ukulawula ukunyakaza kulahlekile.
- Ungaphakamisi izithende zakho phansi ngenkathi wenza lo msebenzi. Lokhu kuzofaka ukulahleka kolawulo ekuhambeni, i-kettlebell esindayo izoqala "ukukweqa", bese umhlane wakho uzungezwa, ogcwele ukulimala.
- Ungaqali ukuzivocavoca umzimba uma unezinhlungu noma ungaphatheki kahle emgogodleni noma emahlombe. Lindela ukululama okuphelele, ngaphandle kwalokho isimo singaba sibi kakhulu, futhi inqubo yokutakula ingathatha izinyanga ezithile.
- Ungaqali ukuzivocavoca umzimba ngaphandle kokwenza ukufudumeza kahle. Naka ngokukhethekile umgogodla we-lumbar nowomlomo wesibeletho, amadolo namahlombe.
- Yenza lo msebenzi ngokugqoka okuxekethile, okungabambi. Ngenxa yokuthi ukunyakaza uqobo kuyashesha futhi kuyaqhuma, ukuhlangana kwamabhulukwe noma izikhindi zakho kungahlukana kalula. Kubukeka kungumbhedo, kepha ngubani ofuna ukuhamba ejimini egqoke izingubo ezidabukile?
Izinzuzo zokuzivocavoca umzimba
Ukushwiba kwe-kettlebell enezandla ezimbili kuwusizo lokuzivocavoca oluwusizo, ngasikhathi sinye obhekele amandla okuqhuma emilenzeni, ukugcinwa kwengcindezi emile emisipheni yomongo, ukukhula kwamandla okukhuthazela namandla okubamba. Ngenxa yalezi zizathu, lo msebenzi uzuze ukuthandwa okukhulu hhayi kuphela ekuphakamiseni i-crossfit kanye ne-kettlebell, kepha nakwezobuciko obuxubekile be-karate, i-Brazilian jiu-jitsu, ukubambana nezinye izinhlobo zobuciko bokulwa. Abanye abasubathi bokuqina kanye nokwakha umzimba nabo bafaka lo msebenzi ohlelweni lwabo lokuqeqesha, okuholela ekukhuphukeni kwamandla emisebenzini ejwayelekile njengama-classic kanye nama-squats angaphambili ane-barbell, i-deadlift, i-army barbell press, ama-shrugs nabanye. Ngakho-ke, izinzuzo ze-kettlebell swing azikwazi ukweqisa.
Izakhiwo zeCrossfit
Ukukhethwa okuncane kwezakhiwo ze-crossfit lapho kuhlangana khona i-kettlebell swings enezandla ezimbili. Qaphela!
| Ama-FGS | Yenza ama-shvungs ayi-10 anesisindo, ama-burpees ayi-10, ama-swings ayi-10 nge-kettlebell ngezandla zombili, ama-crunches ayi-10 ngomshini ngamunye. |
| I-Funbobbys ihlanzekile 50 | Yenza ama-50-pull-ups, ama-deadlifts angama-50, ama-push-up angama-50, ama-kettlebell swings angama-50, ama-squats angama-50, ama-50 kettlebell shwungs, ama-50 dumbbell lunges. |
| Indoda yensimbi | Yenza ama-barbell thruster angama-20-10-5, amaswidi we-kettlebell anezandla ezimbili, ama-barbell jerks kanye ne-kettlebell edonsela esilevini. |
| Uyavilapha | Yenza ama-50 kettlebell jerks, ama-50 kettlebell jerks nama-50 kettlebell swings ngezandla zombili. |
| I-SSDD | Yenza ama-burpees ayi-10, ama-deadlifts angama-20, ama-push-up angama-40 nama-kettlebell swings angama-60. |
Ngosizo lwalezi nezinye izakhiwo ezingashiwongo ku-athikili, ungafinyelela umphumela oyifunayo futhi uzuze impumelelo enkulu ku-CrossFit. Ukwanda kwamandla okuqhuma nokuqina kwamandla, kanye nokushisa okusheshayo kwamafutha (inqobo nje uma ulandela ukudla okufanele) ngeke kukugcine ulinde isikhathi eside. Ngaphezu kwalokho, lezi zinkimbinkimbi azizuzisi nje kuphela imisipha yakho kanye nohlelo lwe-musculoskeletal, kodwa futhi nalo lonke uhlelo lwe-cardiovascular, ngoba zihlanganisa izakhi zomthwalo we-aerobic ne-anaerobic.
Kusenemibuzo mayelana nokuzivocavoca - wackle kumazwana abekiwe. Uthandile? Yabelana ngendaba nabangani bakho kumanethiwekhi omphakathi! 😉
