UBarbell Jerk (Ohlanzekile noJerk): inqubo yokwenza, esebenza imisipha, izinzuzo namazinga * Isiphambano

I-Clean neJerk ingenye yezindlela zokuzivocavoca zakudala ezifudukele koqeqesho olusebenzayo lwe-crossfit.

Ngenxa yobunzima bezobuchwepheshe bokuzivocavoca, njengomthetho, i-barbell push ifakiwe ohlelweni lokuqeqesha ngabadlali abanolwazi oluningi nabaqeqeshiwe, kepha abaningi abaqalayo bazama nokwenza i-push (ngeshwa, imvamisa ngokungalungile) ekuqeqesheni kwabo. Esihlokweni sethu sanamuhla, sizokwabelana nawe indlela yokufundisa ukwenziwa okulungile kwe-barbell push futhi izosiza ukunciphisa ingozi yokulimala.

Esinakho namuhla ngokohlelo:

Kungani kufanele wenze i-barbell push?
Indlela yokuzivocavoca umzimba
Amaphutha abasubathi abasafufusa
Amazinga asemthethweni wezemidlalo
Ungakufinyelela kanjani ukwanda kwezinkomba zamandla ngesikhathi?
Izakhiwo zeCrossfit ezine-barbell push.

Kungani lo msebenzi udingeka?

Ngiseyingane, ngisho nangaphambi kokuba ngiqale ukuzibandakanya kwezemidlalo, ngangikuthanda ukubukela imincintiswano yokuphakamisa izinsimbi. Lo ngumdlalo omuhle impela, futhi abasubathi abaningi, njengo-Yuri Petrovich Vlasov, Leonid Ivanovich Zhabotinsky, Vasily Ivanovich Alekseev nabanye, bashiye ifa lezemidlalo elikhulu impela, futhi imiphumela yabo emangalisayo iyaqhubeka nokukhuthaza abasubathi abavela kuwo wonke umhlaba ngisho nangemva kwamashumi eminyaka.

Ama-weightlifters enza i-barbell ihlanzekile futhi i-jerk ngokuncintisana, futhi umsebenzi wabo omkhulu ukuphakamisa isisindo esikhulu. Ku-CrossFit, siphishekela izinhloso ezihluke kancane, senza i-clean ne-jerk, ngokuyinhloko ukukhulisa i-tonnage nokuqina okujwayelekile kokuqeqeshwa.

Angazi ngawe, kepha kimi izakhiwo eziqukethe i-barbell push zinzima kakhulu ngenxa yezisindo zokusebenza ezihloniphekile kanye nesidingo sokulandela inqubo efanele ngaphandle kombuzo. Uma ufunda ithani eliphelele lokuzivocavoca, uthola inombolo enkulu. Kepha ngemuva kokuphothula zonke izakhiwo, noma ngabe zinzima kangakanani, umuzwa wokwaneliseka uyeza, njengoba ngibona ukuthi ngisebenze u-100%.

Imisipha elandelayo isebenza ngesikhathi se-barbell push: ama-quadriceps, ama-glutes, ama-extensors omgogodla, nama-deltoids. Ngakho-ke, ngincoma ukuthi usabalalise kahle umthwalo phakathi nesonto, ngokwesibonelo, ungenzi izivivinyo ezisindayo zokuphakamisa izinsimbi kokuzivocavoca okukodwa kanye nokubulala abantu okunzima kanye nezikwele ezingaphambili kwenye. Ngakho-ke, imisipha yakho ngeke nje ibe nesikhathi sokululama, ukuzofika ngokweqile, okuzoholela ekuntulekeni okuphelele kwenqubekela phambili ekuqeqesheni, izinhlungu ezihlala njalo zemisipha, ukukhathala okungapheli, ukuphazamiseka kokulala nokuncipha kohlelo lwemizwa oluphakathi.

I-Barbell push technique

Ngenxa yobunzima bezobuchwepheshe bokuzivocavoca, ngincoma ukuthi ufune usizo kuchwepheshe onekhono. Ngezansi ngizozama ukuchaza ngokuningiliziwe inqubo elungile yokwenza i-Push, kepha kuphela ngokubheka okuvela ngaphandle lapho ungahlola khona le ndlela, ukhombe amaphutha futhi usize isigceme ukuthola umphumela oyifunayo.

I-jerk emile iyisivivinyo esiyinselelo yezobuchwepheshe, futhi abaphakamisi bezinsimbi abangochwepheshe bebelokhu becija le nqubo iminyaka eminingi. Ukuxakaniseka kwebha kusho ukunyakaza okukhulu, futhi ukunyakaza uqobo kunezigaba eziningana: ukuklebhula ibha phansi, ukubukela phansi, ukuqumba, ukusunduza nokusikaza "isikele". Isigaba ngasinye kufanele senziwe ngokuhlukile ukuze kuqondwe ngokuphelele ama-biomechanics wokuhamba. Akunasimo lapho kufanele usheshe uma unganikezwa isigaba esihlukile. Qala ukuzilolonga ngezisindo ezincane kuze kube yilapho umqeqeshi ejabule ngamasu akho. Ngemuva kwalokho ungaqala ukusunduza, uphinde uqale ngezisindo eziphansi.

Ukwephula ibha phansi

Isikhundla sokuqala:

Izinyawo ububanzi bamahlombe zihlukaniswe;
Izandla zibamba ibha ngokuvuleke kancane kunamahlombe ngokubamba okuthi "khiya";
Izinzwani ziqhelelene kancane, isikhungo samandla adonsela phansi silele ezithendeni;
Gcina umqolo wakho uqonde ngokuphelele, ngenkathi ugcina i-Lordosis yemvelo emhlane ongezansi;
Hambisa amahlombe emuva kancane, ukubuka kubhekiswe phambili.

Umsebenzi wethu ukuphakamisa i-barbell phansi ngosizo lomzamo onamandla ovela emilenzeni nasemhlane bese uyinika ukusheshisa okufanele ukuze uyiphonse esifubeni. Phakamisa ibha ngenhla kwamadolo, ibha isondele kakhulu ku-shin ngangokunokwenzeka.

Ukubukela phansi

Ukuze unikeze ukusheshisa kwe-barbell bese uyiphonsa esifubeni, udinga ukuqondisa imilenze yakho nomzimba, ume ngezinzwane zakho (gxuma okuncane kuvunyelwe), goba izingalo zakho bese "uyamukela" ngesifuba sakho, ngenkathi ngasikhathi sinye uqala ukuzithoba esikhungweni. Kulokhu, izindololwane kufanele zilethwe phambi kwakho.

I-Subseat

Lapho ibha isezingeni le-plexus yelanga, siqala ukugcwala ngaphansi kwayo, ngenkathi siyiqala ngokuhamba kwamahlombe kuye esifubeni. Uma konke kwenziwa ngendlela efanele, cishe phakathi ne-squat, ibha kufanele "iwele" esifubeni sakho. Sihlala naye esifubeni sethu nge-amplitude ephelele, sivuke sizilungise. Sinemizuzwana embalwa yokuqoqa amandla futhi silungiselele ukuphuma. Ngesikhathi sokududulwa kwebha, izindololwane kufanele zigcinwe ziqhelanisiwe ukuze ibha ingekho esifubeni sakho, kodwa emahlombe akho.

Ukukhishwa + isikwele squat

Ngokunyakaza okuqhumayo kwemilenze nezinqe, siqala ukusunduza ibha siye phezulu, ngenkathi senza isikwele "sesikele". Abanye abasindisi besisindo benza isikwele esihlukanisiwe, kepha ngenxa yezici zokwakheka kwabantu abaningi, isikwele sikalula silula kubo futhi siyabavumela ukuthi baphakamise isisindo esithe xaxa. Senza ukweqa okuncane, silethe umlenze owodwa phambili nomunye emuva. Ukunyakaza kufana ne-barbell lunges. Ngokushesha nje lapho sesibambe iphuzu lokulinganisa, sibeka umlenze ongemuva ngaphambili bese sizilungisa kule ndawo. I-barbell manje isengaphonswa phansi.

Ukuqeqeshwa okuningiliziwe kusu lokucindezela i-barbell kuvidiyo:

Amaphutha ajwayelekile okuqala

Ukukhishwa kwebha kwenziwa ikakhulukazi ngenxa yemizamo ye-quadriceps nezinqe, kuyilapho ama-deltas nama-triceps enza umsebenzi wokuqinisa i-projectile. Ungadidanisi ukuhlanzeka nokuxokozela ne-Schwung noma abezindaba bezempi, lapha asixukuzi amahlombe ethu, siphula imithetho ye-physics.
Ungahlwathi futhi udonse ama-sneakers noma amateki avamile. Ungagodli ama-ruble ayizinkulungwane ezimbalwa futhi uthenge izicathulo ezikhethekile zekhwalithi ephezulu, zizosiza ukugcina umzimba usesimweni esifanele ngesikhathi se-squat. Ngesinye isikhathi, ngangeza ama-40 kg esikweleni ngebha kokuzivocavoca kabili, ngokumane ngishintshe kusuka kumateki ngize ngiphakamise izinsimbi. Inqubekela phambili ehlanzekile futhi engaconsi phansi nayo ibisheshe yafika.
Bona umqeqeshi onengqondo. Ngeke ukwazi ukubeka inqubo eyiyo yokuphusha wedwa, kuphela uma ubheka kusuka ngaphandle ungenza ushintsho kunqubo, uthembele kuzici zomzimba zomuntu ngamunye.
Naka kakhulu ukwelula izandla nezindololwane. Lapho ibha ibekwe esifubeni futhi izindololwane zidonswa ziye phambili, amalunga nemisipha kungaphansi kwengcindezi enkulu. Sebenzisa izivivinyo ezinamandla ukuze uqinise imisipha yakho kanye nemisipha yakho.

Amazinga

Okulandelayo, sikulungiselele amazinga asemthethweni we-barbell push yonyaka, avunyelwe yi-FTA yaseRussia.

Ithebula lamazinga wamadoda (inani: i-jerk + snatch, kg):

Isigaba sesisindo	Umcimbi ohlanganisiwe (kg)
	Abantu abadala						Abafana abaneminyaka engu-11-15 ubudala
	I-MSMK	MC	I-CCM	1	2	3	1 uJuni	2 uJuni	3 uJuni
34 kg	–	–	90	82	76	70	64	58	52
38 kg	–	–	105	96	88	80	72	64	56
42 kg	–	–	120	110	100	90	80	70	60
46 kg	–	–	130	119	108	97	86	75	64
Ama-50 Kg	–	180	150	137	124	110	96	82	68
56 kg	255	205	170	154	138	122	106	90	74
62 kg	285	230	190	170	152	134	116	98	80
69 kg	315	255	205	185	165	145	125	106	87
77 kg	350	280	235	210	187	164	141	118	95
85 kg	365	295	250	225	200	175	151	127	103
94 kg	385	310	260	235	210	185	162	137	112
+94 kg	–	315	265	240	215	190	167	142	117
105 kg	400	320	270	245	220	195	–	–	–
+105 kg	415	325	275	250	225	200	–	–	–

Ithebula lamazinga abesifazane (inani: i-jerk + snatch, kg):

Isigaba sesisindo	Umcimbi ohlanganisiwe (kg)
	Abantu abadala						Amantombazane aneminyaka engu-11-15 ubudala
	I-MSMK	MC	I-CCM	1	2	3	1 uJuni	2 uJuni	3 uJuni
34 kg	–	–	80	72	66	60	54	48	42
36 kg	–	–	85	77	71	65	58	51	44
Amakhilogremu angama-40	–	–	90	83	76	69	62	55	48
44 kg	–	120	100	92	84	76	68	60	52
48 kg	165	130	105	96	88	80	72	64	56
Ama-53 kg	180	140	115	106	97	88	79	70	61
58 kg	190	150	125	115	105	96	86	76	66
63 kg	205	160	135	125	115	104	93	82	71
69 kg	215	170	145	135	125	113	101	89	77
75 kg	225	180	150	138	127	116	105	94	83
+75 kg	–	185	155	143	132	121	110	99	88
90 kg	230	190	160	150	140	130	–	–	–
90 kg +	235	195	165	155	145	135	–	–	–

Ungathuthuka kanjani kokuhlanzekile nokuhluphayo?

Imfihlo yokuphusha okunamandla ukwenza izigaba ezithile zomnyakazo nokwenza izivivinyo ezisizayo.

Yenza izivivinyo ezilandelayo:

ibha yokuphusha yebha ukuze usebenze ngokwehlukana ucindezela ibha ngenhla kwakho;
ama-squats angaphezulu nangaphezulu ukuqinisa i-squat;
amaphaphu asindayo ane-barbell emahlombe ukwenza kube lula ukuvuka "esikalini";
misa ikhefu - lokhu kuvivinya umzimba kufaka phakathi ukubambezeleka kwamzuzwana okungu-1-3 ku-half squat noma squat egcwele ngaphambi kokuqeda ukuzivocavoca;
deadlift kusuka kuma-plinths, ama-hyperextensions anesisindo esingeziwe kanye nokuzivocavoca kwesisu sakho okuthandayo kwesisu kanye ne-oblique ukukusiza ukuthi ubambe umnyombo wakho ngokusobala ngenkathi uvuka esikhungweni futhi uvikele ukulimala emgogodleni we-lumbar.

Izakhiwo zeCrossfit

Ithebula elingezansi liqukethe ukusebenzisa okuningi kwe-CrossFit okuqukethe i-barbell push. Ukunakwa: lokhu akulungele neze abaqalayo, ngoba kuhlanganisa zonke izakhi zokuqeqeshwa okuyi-"hardcore" ngokweqiniso, okungukuthi: izisindo ezisindayo zokusebenza, ukuqina okukhulu, ukusebenza ngokuvivinya umzimba, i-tonnage enkulu nomthwalo oyinkimbinkimbi kuwo wonke amaqembu emisipha.

Hlanza-Jerk-Run	Yenza ama-jerks ayi-10 ne-sprint engama-400m. Ama-3 esewonke esewonke.
Isithathu esisodwa	Yenza ama-barbell jerks ayi-10, ama-barbell squats angama-20, kanye nama-30 deadlifts. Imizuliswano engu-5 kuphela.
2007	Yenza ukugwedla okungu-1000m nemijikelezo emi-5 yama-pullups angama-25 namajezi ayi-7. Umsebenzi ukugcina ngaphakathi kwemizuzu engu-15.
Umusa wegazi	Yenza ama-barbell jerks angama-30, ama-barbell jump burpees angama-30, ama-pull-ups angama-30, ama-sit-up angama-30, ama-squats angama-30, ama-30 jerks (phansi) ama-barbell angu-60kg