Goblet kettlebell squat

Ochita masewera a CrossFit, kuti asavutike ndi masewera olimbitsa thupi popanga masewera olimbitsa thupi kapena makina osindikizira a benold, yesetsani kuwonjezera mapulogalamu awo mosiyanasiyana. Mosiyana ndi kumangirira ndi kumangirira magetsi, pomwe malo omwewo amaphunzitsidwa chaka ndi chaka, pali mapulogalamu ndi machitidwe owoneka bwino ku CrossFit omwe amapangitsa kuti maphunzirowo akhale osangalatsa komanso apadera. Chimodzi mwazoyeserera zoyambirira zomwe zimagwiritsidwa ntchito panthawi ya masewera a Crossfitos chili ndi dzina lachilendo - squats squats. Zomwe zili, maubwino awo ndi chiyani komanso njira yolondola yochitira izi zikuwoneka bwanji - tikukuuzani m'nkhaniyi.

Choyamba muyenera kumvetsetsa - chifukwa chiyani squats amatchedwa chikho? Zonsezi ndikutanthauzira molunjika kwa "chikho", mwachitsanzo. kukweza mphamvu yokhalitsa ndi malo osamukira. Ndi chifukwa cha ichi kuti adadziwika makamaka kumadzulo!

Ubwino wochita masewera olimbitsa thupi

Bokosi lonyamula ndikulowerera pakati pa masewera olimbitsa thupi achikale ndi njira yolemera kwambiri yolimbitsa thupi. Adabwera ku CrossFit kuchokera pamapulogalamu okweza ma kettlebell.

Masamba a Goblet okhala ndi kettlebell, mwachitsanzo, amakhala ndi zovuta ndipo amakhala pafupi kwambiri ndi zochitika za tsiku ndi tsiku zokweza zolemera ndi mphamvu yokoka yokoka.

Ubwino wa squats wa goblet pamitundu ina ya masewera olimbitsa thupi ndi uti?

• Kupezeka kwa katundu wokhazikika pa biceps, trapezium ndi minofu yotakata kwambiri.
• Chofunikira kwambiri. Zowonjezera zomwe zimakhudzidwa zimapindulitsa kwambiri testosterone, motero kukula kwa fiber.
• Kutha kukulitsa kupirira kwamphamvu chifukwa chazomwe zachitikazo.
• Kukula kwakukulu kwakukwaniritsidwa. Chifukwa cha izi, ma quadriceps ndi minyewa yama gluteal imagwiritsidwa ntchito mozama kwambiri, ndipo koposa zonse, pamakona omwe samakonda kugwira ntchito.

Kuphatikiza apo, kuthamanga kwambiri kwa masewera olimbitsa thupi, kuphatikiza njira yokhwima kwambiri, sikumangokhala kupirira kwamphamvu komanso ziwonetsero zothamanga. Chifukwa cha izi, squatyi ndiyothandiza osati kungokonzekera squat yayikulu, kapena maphunziro amanja, komanso ndikupanga liwiro lothamanga.

Ndi minofu iti yomwe imagwira ntchito?

Pogwiritsa ntchito squat squat moyenera, pafupifupi magulu onse akulu amtunduwu amakhudzidwa. Makamaka, awa ndi malo olumikizirana:

• lamba wamapewa;
• gulu lakuthwa;
• magulu a miyendo.

Chifukwa cha zovuta izi, molumikizana ndi kukankha kosavuta kuchokera pansi, zochitikazi zimatha kupititsa patsogolo magulu onse am'mimba kwa nthawi yayitali. Mwachilengedwe, monga masewera olimbitsa thupi ena aliwonse, pamafunika kulongosola kowonjezera pamitundu yodzipatula yomwe imachitika bwino pambuyo pa pulogalamu yoyambira.

Ndi kutengeka kwa minofu - kawirikawiri ndizosatheka kukwaniritsa zomwe zimachitika chifukwa cha kuchuluka kwakanthawi paminyewa yakumunsi, komwe kumatha kubweretsa kuvulala komanso kusunthika kwakumbuyo kwa msana.

Magulu otsogola ndi ooneka ngati daimondi sanatchulidwe patebulopo, chifukwa katundu wawo ndiwosafunika.

Njira yakupha

Ndiye mumatha bwanji kuswa thukuta molondola? Ngakhale kuti zikuwoneka ngati zosavuta, izi zoyambirira zili ndi njira yovuta kwambiri. Kupanda kutero, mphamvu zake zimachepa, ndipo zimakhala zopweteka kwambiri.

Chifukwa chake, njira yolondola yochitira masewera a goblet ndi iyi:

1. Choyamba, kusankha kwa projectile yolondola kumachitika. Momwemo, kwa othamanga oyamba, iyi ndi ketulo ya 8-12 kg yokhala ndi chogwirira chachifupi.
2. Kuphatikiza apo, kutenga malo oyambira. Kusunga kolowera kumbuyo, muyenera kukweza kettlebell ndi manja onse awiri ndikumangirira pachifuwa ndikugwirizira projekitiyi.
3. Pambuyo pa malo a kettlebell atakhazikika, muyenera kuchita squat. Njira ya squat palokha ndiyosavuta kwambiri - ili ngati squat yakuya ndikutuluka kwakukulu kwa thupi kumbuyo.
   

   

   © Mihai Blanaru - stock.adobe.com

4. Kutsikira pamalo otsika kwambiri, ndikofunikira kuchita mayendedwe angapo amasika ndi masokosi osasunthika.
5. Pambuyo pake, timakweza thupi ndikukhalabe ndi vuto kumbuyo.

Malangizo olimbitsa thupi

Kodi ndi mfundo ziti zofunika pakuchita izi? Tcherani khutu kuzinthu izi:

• Choyamba, pofika gawo lotsika la matalikidwe azolimbitsa thupi, ndikofunikira kutulutsa chingwe chakumbuyo momwe angathere. Kupanda kutero, kumbuyo kwakumunsi kwakatikati mwa mphamvu yokoka kumawonekera pambiri.
• Chachiwiri, penyani mawondo anu akusuntha. Apanso, chifukwa cha kusintha kwa katundu komanso mphamvu yokoka ya thupi, chisamaliro chiyenera kuchitidwa kuti mawondo agwirizane ndi zala. Kupatuka kulikonse kuchokera panjirayi kumawononga kwambiri malo.
• Mpweya. Chifukwa cha katundu wokhazikika, kupuma koyenera kuyenera kuyang'aniridwa nthawi zonse. Makamaka, tulutsani mpweya pokhapokha mukakweza.

Pofuna kuteteza mafupa a mawondo - zolimbitsa thupi zimachitika mwachangu, koma nthawi yomweyo miyendo mu bondo silimakulitsidwa kwathunthu, malingaliro pang'ono mpaka madigiri 5 amakhalabe.

Ndibwino kugwiritsa ntchito belay patatu pochita masewera olimbitsa thupi (makamaka poyamba):

• weightlifting lamba - kusunga minofu ya m'munsi;
• Zingwe zogwirira kettlebell ndi minofu yakutsogolo - popeza kwa ambiri, malo amodzi amatha kukhala ochulukirapo poyamba;
• zikhomo zamaondo ndi ma bandeji otanuka omwe amakonza cholumikizacho.

Malingaliro

Mwaukadaulo, squat squat ndi chimodzi mwazovuta kwambiri ku CrossFit. Inde, ndizothandiza, komabe, poyamba, ngakhale anthu ophunzitsidwa bwino amalimbikitsidwa:

• gwiritsani zolemera zazing'ono mukamaphunzira (ma dumbbells ndi zolemera zolemera mpaka ma kilogalamu 8);
• Pachiyambi cha maphunzilo, pangani masewera opanda kulemera;
• gwirani ntchito ndi mnzanu kapena palokha patsogolo pagalasi kuti muwongolere kulondola kwa zochitikazo.

Ndipo koposa zonse, musanayambe kupanga chikwama chazinyalala, ndibwino kuti muzitha kuchita masewera olimbitsa thupi - kuwongolera miyendo yowongoka, squat yokhala ndi bala pachifuwa panu, ndi kukoka kwa barbell ndikugwira pachibwano.

Pamodzi, iliyonse mwazochita izi zidzakuthandizani kuti muzindikire njira yolondola pamagulu oyenera, ndikukonzekeretsani minofu yovuta.

Onerani kanemayo: Enter the Kettlebell - Pavel Tsatsouline (July 2025).