Kettlebell kugwedezeka

Zochita za Crossfit

6K 0 12.02.2017 (yasinthidwa komaliza: 21.04.2019)

Kettlebell jerk ndi masewera olimbitsa thupi omwe amagwiritsidwa ntchito ndi olimbikitsa zolimbitsa thupi ndi omwe amanyamula ma kettlebell kuti akhale ndi mphamvu zothamangira komanso kuthamanga pa zoyera komanso zoyera. Mukamapanga masewera olimbitsa thupi, mutha kuchita izi pogwiritsa ntchito kettlebells imodzi kapena ziwiri - kuti musamangogwira ntchito yothandiza yokha ndikuwonjezera zotsatira zabwino pakutsuka kwa barbell komanso kugwedeza, komanso kusiyanitsa bwino maphunzirowa pogwira ntchito yolimbitsa minofu yambiri udindo udindo wa thupi.

M'nkhaniyi tikambirana:

1. Ubwino wake wochita zolimbitsa thupi ndi chiyani?
2. Njira zolimbitsa thupi;
3. Maofesi a Crossfit okhala ndi kettlebell yothamanga.

Ubwino wochita masewera olimbitsa thupi

Kodi ntchito ya kettlebell jerk shvung ndi yotani? Kuchita masewerawa kwatchuka pakati pa mafani a crossfit, weightlifting ndi mphamvu kwambiri chifukwa chitha kugwira ntchito ndi zolemetsa zabwino ndikumvetsetsa bwino magulu a minofu monga quadriceps, glutes, hamstrings ndi trapezius minofu. Mosiyana ndi makina osindikizira (kettlebell kapena barbell), kukankhira sikumagwiritsa ntchito minofu ndi ma triceps, popeza projectile imayenda matalikidwe onse chifukwa chokhudzidwa ndi miyendo.

Mwa kuphatikiza kettlebell jerk mu CrossFit Workout yanu, mutha kupanga magawo angapo azitsulo zatsopano zomwe zingalimbikitse kuthamanga kwanu mpaka kumapeto. Kuphatikiza apo, mukulitsa kwambiri mphamvu zanu zophulika komanso kulumikizana kwanu mwa kukhala ndi minofu yambiri.

Njira zolimbitsa thupi

Kodi mungagwedeze bwanji kettlebell?

Kulemera kumodzi

Tiyeni tiwone momwe tingapangire kettlebell imodzi molondola:

1. Tengani malo oyambira: mapazi mulifupi-phewa kupatukana, mapazi pang'ono pang'ono, kubwerera molunjika. Chotsani kulemera kwake pansi ndikutseka pomwepa.
2. Timakweza kettlebell pachifuwa. Kusunthaku kuyenera kuchitika chifukwa cha kukula komwe kumapangidwa ndi mafupa a chiuno, yesetsani kuphatikiza ma biceps ndi mikono yakutsogolo.
   
3. Timayamba kuchita masewera othamanga. Kusiyanitsa pakati pa kukankhira ndi kukankhira kwa kettlebell ndikuti pakukankha timapanga mtundu wina wa atolankhani oyimirira, kuphatikiza ntchito ya mwendo, kukankhira kumakhala kovuta kwambiri. Ntchito yathu ndikupanga zoyeserera ndi miyendo yathu, kenako ndikukhala pansi pa projectile ndikuyimirira nayo. Kusunthaku kuyenera kuchitidwa mwachangu komanso mwamphamvu momwe zingathere ndikuphatikizidwa ndi mpweya wamphamvu; panthawi yomwe tikukhala pansi pa kettlebell (kapena kusamalira, monga olimbikitsira thupi amanenera), iyenera kukhazikitsidwa kale ndi dzanja lowongoka.
   
4. Ngolo ya kettle itangokhala pamwamba pathu, chomwe changotsala ndikuyimirira ndikuwongoka kwathunthu. Pambuyo pake, tsitsani kettlebell pachifuwa ndikuyambiranso.

Miyeso iwiri

Kukoka kwa zolemera ziwiri kumachitika motere:

1. Malo oyambira ndi ofanana ndi kettlebell shvung imodzi.
2. Timakweza zolemera zonse ziwiri pachifuwa. Timayambitsa mayendedwe chifukwa chakumapeto kwa mafupa a chiuno, koma pendeketsani thupi mmbuyo kuti mugwire zolemera ndipo nthawi yomweyo mupite ku shvung.
   
3. Tsopano tifunika kukankhira ma kettle mmwamba ndipo nthawi yomweyo kulowa mu squat. Nthawi yomweyo, ndikofunikira kuti msana wanu ukhale wowongoka ndikuwongolera zolemera molunjika, osati mozungulira - mwanjira imeneyi simudzatha kutuluka bwino ndikutuluka msanga.
   
4. Ma kettlebells atakwera kwambiri momwe tingathere, timawakonza m'manja otambasulidwa ndikudzuka ku squat chifukwa cha kuyesetsa kwa ma quadriceps.

Maofesi a Crossfit

Mkati mwa chimangidwe cha maofesi omwe aperekedwa pansipa, ndizotheka kuchita shvung ndi dzanja limodzi kapena awiri. Sinthani katundu kutengera ndi masewera olimbitsa thupi omwe amapezekanso lero: yochitidwa ndi dzanja limodzi kapena awiri nthawi imodzi.

Onerani kanemayo: Kettlebell Coach Reacts to Joe Rogans ONNIT Kettlebell Routine (July 2025).