Ukuma kwe-barbell lift (kwesinye isikhathi okubizwa nangokuthi i-jerk noma i-barbell lift) kuyinhlangano eyisisekelo yama-multi-joint okumele wonke umdlali we-CrossFit ayiqaphele. Ukuzivocavoca uqobo kusuka ekuphakamiseni izinsimbi, kepha namuhla kwenziwa ngempumelelo ngabasubathi abavela emikhakheni ehlobene.
Sincoma ukuthi bonke abantu abathanda i-CrossFit babuyekeze inqubo yabo yokuqeqesha kancane futhi bazinike isikhathi sokwenza ukusikwa kwe-barbell. Iqiniso ngukuthi azikho izivivinyo eziningi kangako ezithi "zishaye yonke imikhakha", okungukuthi: zandisa amandla, zikhuthaze ukuzuza kwemisipha, zinikeze umthwalo omuhle we-aerobic, zithuthukise amandla wokuqhuma nokuqina kwamandla. I-barbell jerk esifubeni ingenye yokuzivocavoca okunjalo.
Namuhla sizobheka amaphuzu alandelayo:
- Amasu okwenza lo msebenzi.
- Yimaphi amaqembu emisipha asebenzayo lapho uphakamisa ibha uye esifubeni?
- Izinzuzo zokwenza lo msebenzi.
- Amaphutha abavamile abaqalayo abawenzayo.
- Izakhiwo zeCrossfit ezibandakanya lo msebenzi.
Iyilayisha imiphi imisipha?
Yimiphi imisipha esebenzayo lapho uphakamisa i-barbell esifubeni? Isabelo sebhubesi somthwalo sisatshalaliswa phakathi kwemisipha ekhazimulayo, i-quadriceps, i-deltas nezicupho. Izimbambo nezinsipho zomgogodla azibandakanyi kangako. Kumele kuqashelwe ukuthi ukucindezela kwesisu nakho kuthinta kakhulu ukusebenza kokuzivocavoca, kusiza ukuzinzisa isimo somzimba, ngakho-ke kufanele kube nokuqina okungahambisani nakho konke ukuhamba.
Izinzuzo zokwenza iziphakamisi zesifuba ukusiza ukuthuthukisa imisipha efana ne-deltas, izingibe, ama-quads, nama-glutes.
Ngaphezu kwalokho, ngenxa yobuningi bayo obuhlangene, umgijimi onolwazi uyakwazi ukuphakamisa izinsimbi ezihloniphekile kulo mnyakazo, onomphumela omuhle ekukhiqizeni i-testosterone yakhe. Ngenxa yokuthi ukuphakamisa i-barbell esifubeni kungukuzivocavoca okuyisisekelo, ukukhuphuka kwamandla kuyo kuzoholela ekwandeni kwezisindo zokuzivocavoca ezinjengokuhlwitha, izingqimba zangaphambili, izifisi, ekuseni, ama-thrusters, njll.
Indlela yokuzivocavoca umzimba
Ukuhlwithwa kwe-barbell esifubeni kungahlukaniswa cishe ngezigaba ezintathu: i-barbell iklebhukile phansi, ukuphonswa esifubeni kanye ne-squat ngaphansi kwe-projectile. Kubaluleke kakhulu ukugcina inqubo yokwenza ukuphakamisa ibha esifubeni ngenkathi umile. Uma lokhu kungenziwanga, kunengozi enkulu yokulimala. Ake siqale ngokulandelana.
Isikhundla sokuqala
Sinezikhundla zokuqala ezilandelayo:
- Imilenze ihlukaniswe ububanzi behlombe, ibha isondele ngangokunokwenzeka emlenzeni ongezansi, izinyawo zicindezelwe ngokuqinile phansi, isikhungo samandla adonsela phansi sisezithendeni.
- Ingemuva iqonde ngokuphelele futhi kubalulekile ukuyigcina ikule ndawo kuyo yonke inhlangano. Ngomhlane oqondile, sihlala phansi sibambe ibha ngokuqinile ngokubamba ngaphezulu.
- Amahlombe ahlehliswa emuva kancane, imisipha ye-trapezius isesimeni sokuqina, sakha i-Lordosis encane emgogodleni we-lumbar ne-thoracic. Amadolo agobeke cishe kuma-degree angama-45. Kusukela kulesi sikhundla, siqala ukuphakamisa i-barbell esifubeni.
Umsebenzi wethu ukukhipha i-barbell phansi. Uyini umehluko phakathi kokuklebhula i-barbell phansi kanye ne-deadlift ejwayelekile? Ukuma kusho ukuthi sizokwenza ukunyakaza kwe-amplitude (ukuthatha i-barbell esifubeni, ukuhlwitha, ukusunduza, njll.), Ngakho-ke inhloso yethu enkulu ukudala umfutho owanele wokuthi i-barbell "ikhuphuke phezulu".
Ukubukela phansi
Ngokushesha nje lapho ibha ingaphezulu nje kwamalunga amadolo, siqala ukuphonsa ibha esifubeni. Ukuze wenze lokhu, udinga ukwenza ukunyakaza kokudonsa ngamahlombe akho phezulu nangemuva kancane, njengalapho wenza i-barbell donsa esilevini. Sifaka amalunga endololwane emsebenzini, sizama ukuphonsa ibha ngaphezulu. Ama-weightlifters amaningi kulesi sigaba enza ukunyakaza ehlangothini le-ankle - asukume ezinzwaneni noma agxume kancane.
Le nketho, futhi, isebenza ku-CrossFit, kepha kufanele uqonde ukuthi abagibeli besisindo nabadlali beCrossFit baholwa yimisebenzi ehluke ngokuphelele, ngakho-ke inqubo yokwenza lo msebenzi ingahluka. Ngaphezu kwalokho, izinsimbi ezisetshenziselwe lo msebenzi ku-CrossFit azifani nalezo ezisetshenziswa ngabasebenza ngezinsimbi. Isikhundla sami - izithende kufanele zihlale ziphansi phansi.
I-Subseat
Lapho ibha ifinyelele eqophelweni le-amplitude ephezulu, kufanele wenze i-sub-squat. Ukuze wenze lokhu, udinga ukwehlisa izindololwane zakho phansi bese wenza isikwele ku-amplitude emfushane. Ukuthi kufushane kangakanani kuya ngesisindo esiphakanyiswayo. Isisindo esithe xaxa, kufanele uhlale phansi. Uma zonke lezi zinyathelo ezintathu zenziwa kahle, ibha kufanele "iwele" esifubeni sakho nangaphezulu, ne-triceps yakho ifane naphansi.
Ividiyo ikhombisa izinketho zokuthatha i-barbell esifubeni:
Amaphutha ajwayelekile okuqala
- Amajoyini nemisipha akulungiselelwe ukusebenza. Ukudonswa kukabhalbhisi esifubeni kubeka umthwalo osindayo endololwaneni nasemalungeni esihlakaleni lapho ubambe umgoqo wesifuba kanye nemisipha lapho ibhande liwa. Ukugwema imiphumela engathandeki, fudumala kahle. Fudumeza izindololwane zakho kuwo wonke ama-engeli: yenza ama-triceps extensions, ama-dumbbell curls ama-biceps, ama-push-up, noma i-bench press ngokubamba okuncane. Ukuvimbela ukulimala kwamadolo, yenza amasethi ambalwa wezandiso ezihleliwe nezikwele zangaphambili ezinesisindo esincane. Sebenzisa amabhandeshi okunwebeka emadolweni nasezindololwaneni ukunciphisa ingozi yokulimala.
- Ukujikeleza kweLumbar. Abaqalayo abaningi bacabanga ukuthi uma besebenzisa ibhande lezemidlalo, bangakhohlwa ngokubamba emuva. Lokhu akulona iqiniso! Uma uzungeza umhlane wakho, ibhande lizolungisa kuphela ingxenye engemuva engezansi eliyimbozayo, futhi konke okuphakeme kuzokhishwa.
- I-projectile inzima kakhulu. Gwema izinsimbi ezisindayo uze uthuthukise inqubo yakho yokuphakamisa i-barbell.
Izakhiwo zeCrossfit
| IsiCreole | Yenza amalifti ama-3 wesifuba nokudonsa okungu-7. Imizuliswano eyi-10 kuphela. |
| JAX | Yenza ama-burpees ayi-10, ama-barbells ayi-10 esifubeni, ama-lunges angama-20, ne-sprint yamamitha ayi-400. Imizuliswano engu-5 kuphela. |
| 999 | Yenza ama-thrusters ayi-9, ama-burpee ayi-9, ama-9 esifubeni, ama-squats angaphambili ayi-9, ama-sit-up ayi-9, i-9 yeqa ngaphezulu kwebha, ama-9 kettlebell jerks ngesandla ngasinye ngokushintshana, i-9 barbell idonsela esilevini. Ingqikithi yemijikelezo eyi-9. |
| Okukhulu | Yenza ama-deadlifts ama-6, ama-burpees ayi-6, ama-barbells ama-5 esifubeni, ama-5-pull-ups, ama-thruster ama-4, ama-4 aphuma emasongweni. |
Ngezansi kunezakhiwo eziningana ezibandakanya ukuphakamisa i-barbell esifubeni. Ngincoma ukuthi ngizame ngamunye wabo, imizwa engachazeki ngemuva kokuqeqeshwa iqinisekisiwe.
