Shvung kettlebell atolankhani

Zochita za Crossfit

9K 0 12.02.2017 (yasinthidwa komaliza: 21.04.2019)

Makina a kettlebell shvung ndimphamvu zolimbitsa thupi zolimbitsa thupi, zomwe zimakweza kettlebell pamutu ndikukanikiza pang'ono kumtunda kwa matalikidwe. Itha kuchitidwa ndi zolemera chimodzi kapena ziwiri. Kugwira ntchito ndi kettlebell m'malo mwa barbell, timagwiritsa ntchito minofu yambiri yolimbitsa thupi, ndipo ntchitoyi ndi yovuta kwambiri - pafupifupi magulu onse akulu amthupi athu amanyamula. Luso la makina osindikizira okhala ndi barbell ndi kettlebell ndiyofanana, koma simungathe kuchita popanda zina - iyi ndiye nkhani yathu.

Tionanso:

1. Kodi maubwino a makina osindikizira ndi ati?
2. Momwe mungapangire molondola cholembera cholemera;
3. Maofesi a Crossfit okhala ndi zochitikazi.

Ubwino wochita masewera olimbitsa thupi

Ubwino wopeza makina a kettlebell shvung ndi chiyani? Kuchita masewera olimbitsa thupi kumakhazikitsa mphamvu zamphamvu zonse za othamanga, chifukwa chake nthawi zambiri zimachitika mwamphamvu (kwa kubwereza pang'ono). Komabe, palibe amene amakuletsani kuti musachepetse thupi ndikuchita zina zambiri, zomwe ndizoyenera kuchita zolimbitsa thupi.

Magulu akuluakulu ogwira ntchito ndi ma quadriceps, ma hamstrings, ma glute, ma deltoid, ndi ma triceps. Ndikofunika kuti mukhale ndi gawo lokwanira lotambasulira kuti muchite zolimbitsa thupi molondola, osakumana ndi zovuta m'minyewa, mafupa ndi mitsempha.

Njira zolimbitsa thupi

Kukanikiza ma kettlebells atha kuchitidwa ndi kettlebells imodzi kapena ziwiri, motsatana, maluso amitundu iwiri iyi nawonso akhale osiyana.

Ndi kulemera 1

Tiyeni tiyambe ndi makina osindikizira a benchi:

1. Tengani malo oyambira: miyendo ndiyotakata pang'ono kuposa mapewa, zala zimatembenuzidwira mbali, kumbuyo kuli kowongoka, mafupa a chiuno adayikidwa pang'ono.
2. Chotsani zolemera pamunda ndi dzanja limodzi, kuti thupi likhale loyenera. Dzipangireni nokha kuti kettlebell isakulamulireni kumbali yake, pansi pa msana sikuyenera "kuzungulira" kumbali.
3. Kwezani chifuwa chimodzi. Kuti muchite izi, muyenera kukhazikitsa inertia pang'ono mwa kusinthana ndi mafupa a chiuno ndikupanga mwendo wophulika wokwera, chotsalira ndikungovomereza "kulemera" ndikuwongolera. Ndi dzanja lanu laulere, mutha kudzithandiza moyenera pochikokera kumbali. Musayese kuponya kettlebell chifukwa cha ntchito ya biceps ndi mkono - izi sizowopsa zokha ngati mukugwira ntchito yolemera kwambiri, komanso zimasokoneza mayendedwe onse a biomechanics.
   
4. Yambani kuchita shvung. Maziko a shvung aliyense ndikumiza kolondola komanso kwamphamvu, chifukwa pafupifupi kusuntha konse kumachitika chifukwa cha kuphulika kwa quadriceps. Gwirani pafupi theka la matalikidwe ndikutuluka pamalopo mwachangu, kwinaku mukufinya kettlebell moyesetsa mwamapewa anu. Kutalika kwa kettlebell kukwera, m'pamenenso tiyenera kufinya, m'masentimita 5-10 omaliza inertia yazimitsidwa kale, ndipo tiyenera kungowongola mkono wathu chifukwa cha kuyeserera kwa triceps.
   
5. Gwetsani kettlebell pachifuwa panu ndikupanganinso.

Ndi zolemera ziwiri

Njira ziwiri zosindikizira za kettlebell benchi:

1. Malo oyambira ndi ofanana ndi mtundu wakale.
2. Kwezani zolemera pansi kuti zizikhala patali kwambiri ndi thupi.
3. Chitani kukweza kwa kettlebell. Kusunthaku kumachitika chifukwa cha kusunthika kwa nsana wam'munsi ndikuphatikizidwa kwa ma quadriceps pantchitoyo, monga kettlebell shvung imodzi. Koma apa muyenera kupatuka pang'ono kumbuyo ndikutsamira pang'ono mukawalandira, apo ayi simudzatha kukhazikika, kukhazikika.
   
4. Timakhala pansi ndikufinya zolemera tikayimirira. Izi ndizosavuta kuposa kettlebell shvung imodzi, chifukwa kettlebell siimatiposa ife, ndipo thupi silimapendekera kumbali yotsatirayo. Ma biomechanics ndi ofanana ndi makina osindikizira.
   
5. Gwetsani mabelu onse awiri pachifuwa ndikubwereza kuyenda.

Maofesi a Crossfit

M'malo awa mutha kusankha ngati mukufuna kuchita schwung ndi cholemera chimodzi kapena ziwiri. Kuti chitukuko cha othamanga chikule bwino potengera chitukuko ndi magwiridwe antchito, ndikulangiza kusinthitsa izi posankha maphunziro.

Onerani kanemayo: Kettlebell Swings..Youre Doing It WRONG (Mulole 2025).