Kettlebell wamanja akugwedezeka

Zochita za Crossfit

7K 1 04.11.2017 (yasinthidwa komaliza: 16.05.2019)

Kettlebell yamanja yolowa mchikombole ndi masewera olimbitsa thupi omwe adasamukira ku CrossFit kuchokera kukweza kettlebell ndi maphunziro apadera. Mosiyana ndi kuwotcha kettlebell kwachikale kapena kettlebell kulanda malo okhala, gawo lokhala pansi ndilochepa kapena kulibe pano. Izi zimachepetsa kulemera kwa miyendo, koma minofu ya lamba wamapewa imagwira ntchito kwambiri.

Ubwino wochita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kumakupatsani mwayi wolimbitsa lamba wamapewa ndikulimbikira muzinthu zolimbitsa thupi zolimbitsa thupi ndi zopingasa (ma shvungs, ma barbells, kulanda ndi kuyeretsa ndi kugwedeza). Chifukwa chakuti minofu ya mwendo sichimagwira nawo ntchito pokweza projectile poyerekeza ndi kulanda kwachikale, katundu wa minofu ya deltoid ndi trapezius amakula. Izi zimapangitsa kuti thupi lakumtunda likhale lolimba komanso lokulirapo.

Kuphatikiza apo, othamanga ambiri amazindikira kuti kettlebell yamanja yolanda mumtengowo ndi njira yabwino kwambiri yolandirira barbell kapena kettlebell. Izi ndizomwe zimakhalapo, kukweza magwiridwe antchito anu olimbitsa thupi (komwe ndi kukwatula), zotsatira zake zimakhala zabwino kwambiri pakuchita masewera olimbitsa thupi (kulanda pafupipafupi). Njira yophunzitsirayi imagwiranso ntchito pazinthu zina zambiri zoyambira, monga zophulika ndi mizere ya dzenje, ma barbell squats, ndi ma squats ochepa. Kutsatira mayendedwe othandizira, kupita patsogolo kumachitika makamaka.

Ndi minofu iti yomwe imagwira ntchito?

Tiyeni tiwone zomwe minofu imagwira ntchito mukamakola kettlebell yamanja. Katundu wamkulu amagwera pagulu lamagulu otsatirawa:

• kutaya minofu;
• trapezoid;
• zotulutsa msana.

Quads, glutes ndi ntchafu zamkati zimagwira ntchito pang'ono pang'ono. Minofu yosindikiza m'mimba imakhala yolimbitsa thupi poyenda.

Njira zolimbitsa thupi

Njira yogwiritsira kettlebell ndi dzanja limodzi pachithandara ndi iyi:

© Mihai Blanaru - stock.adobe.com

1. Ikani kettlebell patsogolo panu. Ndi bwino kugwiritsa ntchito kulemera pang'ono ndikugwira ntchito mobwerezabwereza, popeza pantchitoyi ntchito yathu ndikulimbitsa kupirira kwa minofu ya lamba wamapewa.
2. Bendani patsogolo pang'ono, pindani mawondo anu madigiri 45. Yambani kukweza kettlebell pansi. Sungani msana wanu molunjika, chigongono chimapindika pang'ono, ndi dzanja lina timagwira bwino. Ntchito yathu ndikung'amba zolemera pansi momwe zingathere ndikuziwonjezera changu.
3. Kettlebell ikakhala pamwamba pa bondo, timayamba kukoka ndi phewa lathu, ngati kuti tikufuna kukoka chibwano. Nthawi yomweyo, timagwetsa chigongono ndikukweza dzanja lathu mmwamba, ndikukonza kulemera kwathu. Kukweza konseko kumachitika ndi mpweya. Mwakutero, pano palibe kutambasula kwa mkono, timangoponyera "kettlebell" momwe angathere, kenako "nkuigwira". Chifukwa chake, ma triceps sachita nawo gawo lililonse. Kuti mukhale ndi mayendedwe oyenera ndikugwira ntchito yambiri, tikulimbikitsidwa kuti musinthe dzanja lomwe mumadumphira nthawi iliyonse. Mwachitsanzo, mukayamba kugwedeza 10 ndi dzanja lanu lamanja, nkhokwe zanu zamagetsi ziyamba kutha, ndipo zidzakhala zovuta kwambiri kuchita ma jerks 10 ndi dzanja lanu lamanzere osaphwanya njirayo.
4. Chosiyanitsa chachikulu cha zochitikazi ndi squat ochepa kapena ayi. Tonse tazolowera kuti kulandidwa kumakhudza squat yakuya ndi barbell pamwamba ndikunyamuka pampando wokhala. Kuyimirira ndi nkhani yosiyana kotheratu. Sikoyenera kuti titenge cholemetsa chachikulu pano, tili ndi chidwi ndi kuchuluka kwa ntchito yomwe yachitika. Chifukwa chake, kukhala pansi ndikudzuka pamalo pomwe simukukhala pano - kwenikweni masentimita 5-10 a matalikidwe. Chifukwa chake, palibe kupuma komwe kumapangidwa kumapeto kwenikweni.
5. Kwa mafani olimbikira zolimbitsa thupi, tikulimbikitsani kuti muchite ngati kukweza pamutu mukamaliza kuchuluka kwa ma jerks. Ichi ndi chimodzi mwazochita zomwe nthawi imodzi zimanyamula minofu yonse yolimbitsa thupi ndikuwapangitsa kukhala olimba.

Kuphunzitsidwa mwatsatanetsatane pamachitidwe olimbitsa thupi:

Pulogalamu yophunzitsa

Zovuta zotsatirazi ndizoyenera kukonzekera mpikisano kapena kuwonjezera mwatsatanetsatane zotsatira za wothamanga pakunyamula kwa kettlebell ndi dzanja limodzi. Kukhazikitsa kwake bwino, zina zidzafunika; kwa othamanga kuyambira pomwepo, katundu azikhala wokulirapo. Mufunikiranso masekeli otsatirawa: 16, 20, 22, 24, 26, 28 kg. Nthawi imasonyezedwa ndi manja onse awiri, ndiye kuti, ngati yalembedwa mphindi 4, ndiye 2 kudzanja lililonse.

Pulogalamu yamasabata a 6:

Muthanso kutsitsa pulogalamuyi kulumikizana

Ponena za kuthamanga kwa masewera olimbitsa thupi. Kutengera ndi pulani yoyeserera ya zolemera 24 pomaliza kumira 70-80, mulingo uyenera kukhala nthawi 14-16 pamphindi yolemera 24 kg, 20 kg - 16-18 r / m, 16 kg - 20 r / m, momwe zingathere ...

Onerani kanemayo: Top 3 Kettlebell Exercises for Golfers (Mulole 2025).