Zolemera pamwamba

Zochita za Crossfit

6K 1 08.11.2017 (yasinthidwa komaliza: 16.05.2019)

Dennis Kozlowski, mendulo ya siliva ya Olimpiki pamasewera olimbirana, adalankhula mosapita m'mbali za maubwino a kettlebells. M'malingaliro ake, maphunziro ndi zipolopolo zaku Russia amapitilira kakhumi kuposa maphunziro ndi barbell. Imodzi mwazochita zabwino kwambiri ndikukweza pamwamba. Kuphatikiza kwamphamvu ndi ziwonetsero kumapatsa thupi kugwedeza kwabwino komanso zotsatira zabwino kwambiri.

Chofunika ndi maubwino olimbitsa thupi

Chofunika kwambiri pakuchita masewera olimbitsa thupi ndikuyenda mutakhala ndi zida zapamwamba pamutu panu. Ubwino woyenda umawonjezeredwa ku zotsatira zakulemetsa komanso kufunika kokhazikika. Katunduyu amatha kusiyanasiyana mosavuta chifukwa cha kulemera kwake, kutalika kwake komanso kuthamanga kwake.

Ubwino wochita masewera olimbitsa thupi

Ubwino wochita masewera olimbitsa thupi umakhala ndi zinthu zotsatirazi:

• zotsatira zabwino, zomwe zimatheka chifukwa cha kuphatikiza mphamvu ndi katundu wa cardio; "Kusunthira zoterera" pamiyeso ya magawo, mutha kusintha kutsindika kuchokera ku mtundu wina kupita ku wina; Mwachitsanzo, powonjezera kulemera kwa projectile ndikuchepetsa mtunda, amakwaniritsa patsogolo mphamvu kuposa ma aerobics (komanso mosemphanitsa);
• kupezeka kwa zinthu; zolimbitsa thupi zitha kuchitidwa onse mu malo ochitira masewera olimbitsa thupi komanso mumsewu - zolemetsa ndizotsika mtengo, zimatenga malo pang'ono; chomwe chikufunika ndi malo ena oyendetsera masewera;
• kuthekera kokulitsa kubwereranso pazochitikazo mwa kuphatikiza omaliza mu pulogalamu yokwanira yophunzitsira; chimodzi mwazovuta zomwe zikuwonetsedwa chikuwonetsedwa patebulo pansipa;
• kukonza boma la mtima ndi ntchito ya ziwalo zamkati.

Ndiponso, kwakanthawi, kubwerera kwa Dennis Kozlowski. Anatinso ngati atazindikira phindu la kettlebells munthawi yake, sangakhale siliva, koma wopambana mendulo zagolide. Komanso, kawiri. Sizachabe kuti masewera azamasewera aku Russia adakhalanso alendo olandilidwa ku CrossFit Center.

Zitsanzo zolimbitsa thupi pulogalamu

Chitsanzo cholonjezedwa cha pulogalamu yolimbitsa thupi yomwe imaphatikizapo kukweza kettlebell:

Zochitazo zimachitidwa osayima. Oyamba kumene ayenera kuchepetsa kuchuluka kwa nthawi ndi mtunda, kuphatikiza ntchito ndi kulemera pang'ono. Osewera othamanga amatha kuyesa maulendo angapo. Dongosolo lofotokozedwoli lakonzedwa mozungulira maulendo asanu ndi kupumula kwakanthawi pakati pawo. Makhalidwewa amatha ndipo amayenera kusinthidwa nthawi ndi nthawi.

Ndi minofu iti yomwe imagwira ntchito?

Pafupifupi magulu onse a minofu amatenga nawo mbali pokweza kettlebell. Uku ndiye kufunikira kwakukulu kwa zochitikazo. Palibe nzeru kutchula minofu yonse, koma timawona omwe amagwira ntchito kuposa ena:

• minofu ya mwendo - kumene, miyendo ya m'munsi imadzaza kwambiri;
• Amphaka ndi kutsikira kumbuyo - tili ndi ngongole zochuluka kumagulu awa chifukwa cholozera polowera;
• minofu ya dzanja ndi mkono - katundu wamkulu amagwera pa iwo;
• deltas, triceps ndi biceps - kuthandizira projectile.

Musaiwale zamagulu aminyewa omwe amatembenukira koyambirira ndi kumapeto - pokweza ndi kutsitsa kettlebell. Tikulankhula za pafupifupi minofu ina yonse, chifukwa chake, zolimbitsa thupi ndizofunikira kwambiri komanso zimagwira bwino ntchito.

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Njira zolimbitsa thupi

Njira yoyendetsa ndi kettlebell pamwamba pake ikutanthauza kufunika kokhala ndi nthawi yayitali yolimbitsa thupi. Popeza kuzama kumaphatikizaponso kulanda kettlebell kapena kukankhira (ngati poyambira), kuyembekezerako pang'ono zolimbitsa thupi kumafunikira. Kugwira ntchito yolemera pang'ono kapena pang'ono kuti wothamanga akakamize othamanga kuti adziwane ndi chiwembu chopha ndikuwongolera luso lawo pazida zopepuka.

Pang'ono ndi pang'ono, njira yochitira masewera olimbitsa thupi ndi iyi:

• poyambira - kuyimirira kutsogolo kwa kettlebell, mapazi kupingasa m'lifupi;
• gwirani chogwirira cha kettlebell ndikugwedeza projectile pamutu panu; kusunga msana wanu molunjika, thandizani dzanja lanu ndi chiuno ndi miyendo yanu;
• mukakonza zolemera, yendani pang'onopang'ono mtunda womwe mwakonzekera - mtunda wotere womwe ungadzaze thupi, koma pewani kutaya mphamvu pa kettlebell;
• gwetsani pansi pansi poyenda mofanana ndi poyambira.

Pambuyo pake, mwina sinthani dzanja lanu, kapena yesetsani kuchita masewera olimbitsa thupi ngati malowedwewo ndi gawo la zovuta.

Kuyendetsa ma kettlebell amtunduwu sizochita zolimbitsa thupi kwambiri. Koma othamanga am'mbuyomu amawagwiritsa ntchito pafupipafupi komanso moyenera, ndipo amadziwa zambiri za mayendedwe othandiza. Nthawi zina ntchito yolemera imaseweredwa ndi thumba lamchenga lomwe lili mmanja mwa dzanja lotambasula. Koma chipolopolo chogwirira chimakhala chosavuta komanso chotetezeka. Ndipo maubwino ake nawonso.

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