Ukusebenza kwe-Crossfit nokuzivocavoca ngama-kettlebells

Ukuzivocavoca kwe-Crossfit

15K 0 11.11.2016 (kugcine ukubuyekezwa: 01.07.2019)

Kuyaziwa ukuthi i-CrossFit ifaka nezindawo eziningana zezemidlalo - enye yazo ukuphakamisa i-kettlebell. Kulesi sihloko, sikulungiselele izivivinyo ezihamba phambili ezinesisindo, kanye nezibonelo zokuzivocavoca kanye nezakhiwo ze-WOD.

Ama-kettlebells ayimishini yezemidlalo enhle kakhulu futhi kunzima ukuphakamisa ukubaluleka kwawo ekuqeqeshweni kwe-crossfit. Noma kunjalo, esakhiweni esigcwele ngokuphelele kunzima ukuphatha nabo bodwa, kepha uma ubasebenzisa njengethuluzi elisizayo, umphumela uzoba muhle kakhulu. Ngakho-ke, isincomo sethu akukhona ukungayinaki izivivinyo ze-kettlebell ekusebenzeni kwakho!

Ukuzivocavoca kwe-Crossfit nge-kettlebells

Masingabi seduze kwehlathi bese siqala ngaso leso sikhathi ngecala. Ukukhethwa kokuzivocavoca okuphumelela kakhulu okunesisindo. Hamba!

Swing kettlebell

Kunezinhlobo eziningi ze-CrossFit kettlebell swings. Sizogxila enguqulweni yakudala yokuzivocavoca - ngezandla ezimbili. Kungani sidingeka? Lokhu kungenye yezivivinyo eziyisisekelo ezibandakanya amaqembu emisipha eminingi ngasikhathi sinye: umgogodla, izinqe, izinqe kanye nomhlane. Ngaphezu kwalokho, ukuvivinya umzimba kuthuthukisa ngokuphelele amandla wokuqhuma.

Okudingayo ukunaka:

• Iphuzu eliyinhloko ukuthi umhlane wakho kufanele uqonde nganoma yisiphi isikhathi ngesikhathi sokuzivocavoca. Musa slouch noma uphonsa emahlombe akho.
• Imilenze ibanzi kancane kunamahlombe.
• Ukunyakaza kwenzeka ngenxa yokwandiswa kwemilenze nangemuva - izingalo kulo msebenzi zidlala indima yesigwedlo (kufanele zingatholi mthwalo).
• Kunezinketho eziningi zokusakaza - kusuka ezingeni leso ukuya endaweni ephezulu. Akukho mehluko obalulekile lapha, ngaphandle kokuthi kunketho yesibili ngokungeziwe ulayisha amahlombe futhi usebenze ukusebenzisana komzimba (inketho inamandla athe xaxa).

I-kettlebell push (i-amplitude emfushane)

Ukuzivocavoca kwe-kettlebell jerk, ngokungafani ne-swing, kusebenza kule misipha elandelayo: imilenze, imisipha emide emuva, amahlombe, imisipha emikhulu ye-pectoralis, i-triceps, i-biceps nezingalo zangaphambili. I-kettlebell jerk, njengezinye izivivinyo eziningi, inokuhlukahluka okuningana - sizogxila kunketho ngohambo olufushane lokunyakaza.

Inqubo yokwenza:

1. Isikhundla sokuqala, imilenze ibanzi kancane kunamahlombe, iqondiswe ngokuphelele futhi ikhululekile, izingalo zisongwe esifubeni - izihlakala komunye nomunye.
2. Ukuqala kokuvivinya umzimba kuqala ngemilenze - wenza isikwele esingajulile ukusheshisa; umzimba uhlehla kancane (ukuze isifuba sakho, hhayi izingalo zakho, kube ukusekelwa kwamagobolondo).
3. Okulandelayo, kufanele wenze i-push enamandla ngemilenze yakho nasemhlane ngendlela yokuthi endaweni ephezulu yokusheshisa uvuke kancane ezinzwaneni.
4. Ngaphezu kwalokho, ukuphakama kokunyakaza kwama-kettlebells kuyaqhubeka ngosizo lwezingalo namahlombe, ngenkathi ngasikhathi sinye uhlela ukuhlala phansi ngaphansi kwamagobolondo. Ngenxa yalokhu, kufanele ube sesimeni sokuhlala ngesikwele izingalo zakho zeluliwe phezu kwekhanda lakho (ukudweba inombolo 4).
5. Okulandelayo, uqedela ukuvivinya umzimba ngokuqondisa ngokuphelele imilenze yakho. Ngasikhathi sinye, izingalo zihlala ziqonde ngenhla kwekhanda.

Iphutha elijwayeleke kakhulu lapho kwenziwa i-push ngezandla ezimbili okokuqala ukucindezela i-kettlebell ngezandla futhi, ngenxa yalokho, ukulungisa i-kettlebell ngaphezulu kwekhanda ngezingalo ezingaqondile. Le ndlela, ikakhulukazi enesisindo esisindayo, igcwele ukulimala.

Isikwele esifubeni

Imvamisa ekuzivocavoca kweCrossFit, ama-kettlebells asetshenziswa njengezisindo zokuzivocavoca esejwayele ukuzivocavoca - ngokwesibonelo, izikwele zakudala. Kunokwehluka okuningana kwalokhu kuvivinya umzimba - ngambili, ngesinye esifubeni, ezingalweni ezeluliwe nangokwehlisa i-kettlebell phansi. Sizogxila enguqulweni yakudala - ukuqumba nge-kettlebell esifubeni.

Indlela yokwenza lo msebenzi ifana nezikwele ezingasoze zabuna. Okubalulekile:

• Isikhundla sokuqala - imilenze ibanzi kancane kunamahlombe, i-projectile icindezelwe ngokuqinile esifubeni ngezandla ezimbili.
• Lapho wenza i-squat, ungakhohlwa ukuzama ukuthatha i-pelvis yakho emuva, gcina iqolo lakho liqondile futhi ugcine i-projectile isondele esifubeni sakho ngangokunokwenzeka.

AmaLunges angaphezulu

Njengasesimweni esidlule, kulokhu kuvivinya umzimba, i-kettlebell isebenza njengomthwalo wokuzivocavoca okuvamile kwe-gymnastic crossfit - amaphaphu. Kepha ngokungafani nezikwele, imishini yezemidlalo kuleli cala futhi isebenza njengesisekelo somthwalo owengeziwe ekuthuthukiseni ukuhlangana nokuguquguquka komdlali. Ukuzivocavoca enguqulweni yakudala akulula ngaso sonke isikhathi kubaqalayo - ngemuva kwakho konke, ukululaza nokugcina ibhalansi kunzima kakhulu.

Ngakho-ke, sincoma ngokuqinile ukuqala ngezisindo eziphansi kakhulu., futhi kwesinye isikhathi ngezingalo eziluliwe nje ngaphezulu kwekhanda.

© ifitos2013 - stock.adobe.com

Amasu wokuzivocavoca:

1. Isikhundla sokuqala - izinyawo zihlukaniswe ububanzi behlombe, izingalo zibheke phansi, zibuyela emuva ziqonde, bheka ngqo phambili.
2. Okulandelayo, sizungeza ngomlenze owodwa: ukuma kwezingalo kuhlala kungashintshiwe, emuva kuqondile (asiweli phambili), sithinta ngobumnene phansi ngamadolo ethu.

Umugqa We-squat Kettlebell

Futhi ukuzivocavoca kokugcina, esizokhuluma ngakho namuhla, ukudonswa kweketela lokuya esilevini kusuka esikhungweni. Lokhu kuvivinya umzimba kusetshenziswa njalo ezinhlelweni zokuqeqesha zeCrossFit.

© ifitos2013 - stock.adobe.com

Kwenziwa ngokulula, ake sithole inqubo ngesinyathelo ngesinyathelo:

1. Ukuqala isikhundla squat, imilenze ibanzi kunamahlombe, emuva iqonde, bheka iqonde phambili. Zombili izandla zingezansi, zibekwe kancane phambi kwemilenze maphakathi ngqo.
2. Senza ijezi elinamandla ngosizo lwemilenze yethu nangemuva, futhi ngokufana sidonsela i-projectile esilevini sisebenzisa izingalo. Izintende nezindololwane kufanele zibe sezingeni lamahlombe. (ngenhla akudingeki, ngezansi futhi).

Imisipha yemilenze, emuva, amahlombe kanye ne-triceps ibambe iqhaza kulo msebenzi.

Ukubuka ividiyo yazo zonke izivivinyo ezihamba phambili ze-crossfit ngama-kettlebells! Izingcezu ezingama-34:

Ukusebenza kwe-Crossfit kanye nezakhiwo ze-kettlebell

Sikhethe ukusebenza kwe-crossfit okuthakazelisa kakhulu nezakhiwo ze-kettlebell. Masingachithi isikhathi - asihambe!

Okuyinkimbinkimbi: I-Funbobbys i-Filthy 50

Igama lokuzivocavoca liyazikhulumela - okuyinkimbinkimbi kuyahlekisa nakanjani Umsebenzi ukwenza umsebenzi ngamunye izikhathi ezingama-50:

• Ukudonswa;
• Ukufa (60/40 kg);
• Ukujima;
• I-swing kettlebell (24 kg / 16 kg);
• Izikwele ezingemuva (60/40 kg);
• Amadolo endololwaneni;
• I-Dumbbell iphonsa (16/8 kg ngayinye);
• Ama-lunge ane-dumbbells (16/8 kg lilinye);
• IBurpee.

Okubalulekile: awukwazi ukuhlukanisa futhi ushintshe izivivinyo endaweni eyinkimbinkimbi! Isikhathi sokuhola - ungakwenzi okwamanje. Isikhathi esilinganiselwe sokubulawa kwabasubathi imizuzu engama-30-60, kuya ngokuqeqeshwa.

Kuyinkimbinkimbi: Kuyavilapha

Umsebenzi ngaphakathi koqeqesho ukwenza uhlobo ngalunye lokuzivocavoca izikhathi ezingama-50:

• I-Kettlebell ihlwitha (25 + 25);
• I-kettlebell jerks (25 + 25);
• Mahi kettlebells (setha isisindo ngokwakho).

Lesi sakhiwo sinamandla futhi siyaqhuma ngangokunokwenzeka. Kuzofanele sijuluke. Isikhathi esilinganiselwe sokuba abagijimi baqede imizuzu engu-5-20, kuya ngokuqeqeshwa.

Okuyinkimbinkimbi: amaSpartan angama-300

Umsebenzi wokuqeqesha ukwenza izivivinyo ezilandelayo:

• Ukudonsa okungu-25;
• Izibani ezingama-50 ezibulalayo ezingama-60kg;
• Ama-push-50 avela phansi;
• Ukweqa okungu-50 etsheni lomgwaqo 60-75cm;
• Ama-polisher phansi angama-50 (athinta izinhlangothi zombili = 1 isikhathi);
• Thatha ama-jerks ama-50 wezisindo (ama-dumbbells) phansi. 24/16 kg (25 + 25);
• Ukudonsa okungama-25.

Ukunakwa: awukwazi ukuphula okuyinkimbinkimbi futhi ushintshe izivivinyo ezindaweni! Isikhathi esilinganiselwe sokuba abagijimi baqede imizuzu engu-5-20, kuya ngokuqeqeshwa.

Kuyinkimbinkimbi: I-WOD footprint

Umsebenzi ngaphakathi koqeqesho unje ngokulandelayo - ukwenza konke ukuzivocavoca izikhathi ezingama-50 lilinye (ngaphandle kokushintsha i-oda futhi ngaphandle kokuphula):

• I-Deadlift (kususwe u-30% wesisindo somzimba);
• Ukujima;
• Mahi nge kettlebell (kususwe 70% wesisindo somzimba);
• Ukudonswa;
• Ukuthatha esifubeni kanye nama-shvungs (kususwe u-50% wesisindo somzimba);
• Ukugxumela ebhokisini;
• Ukuhlukanisa amadolo ngezindololwane phansi (imilenze nezingalo ziqonde);
• Intambo eyeqa kabili.

Kuyinkimbinkimbi: Insimbi evela esihogweni

Hhayi-ke, futhi ekugcineni, yinkimbinkimbi yokuhlaba. Umjikelezo o-1 kuphela ngasikhathi, ungazishintshi izivivinyo ezindaweni. Umsebenzi wokuqeqesha (lapho kungakhonjiswa khona izinsimbi - zenzele ngokwakho):

• Mach 53 (24 kg);
• Ukungena okungu-200 m okunesisindo ezimbili ezingalweni ezeluliwe;
• Ama-sumo angama-53 adonsela esilevini;
• I-150m drive enezisindo ezimbili ezeluliwe;
• 53 Ukuhlwithwa kwezisindo ezimbili;
• I-100m drive enezisindo ezimbili;
• 53 I-Kettlebell Extension;
• Ukucwila okungama-50m ngezinsimbi.

Isikhathi esilinganiselwe sokuba abagijimi baqede imizuzu engama-30-45, kuya ngokuqeqeshwa.

Njengoba ukwazi ukubona, lena yimishini yezemidlalo esebenzayo futhi igcwalisa kahle izakhiwo ze-crossfit, futhi kwesinye isikhathi ingaba isisindo esisodwa se-Workout yonke. Uma uyithandile le nto, yabelana ngayo nabangani bakho. Imibuzo nezifiso kumazwana!

Bukela ividiyo: Tabata Kettlebell Workout: Strength Training for Fat Loss w. Inger Houghton (May 2025).