Kuthamanga kwanthawi yayitali kwa zolemera ziwiri

CrossFit imagwiritsa ntchito zolimbitsa thupi zovuta, zomwe zimabwerekedwa makamaka pamasewera monga kunyamula, masewera olimbitsa thupi, masewera othamanga, kukweza magetsi, ndikukweza kettlebell. Chimodzi mwazoyeserera izi tikambirana lero - kukankhira ma kettlebell awiri mozungulira (Double Kettlebell Long Cycle).

Musanalongosole za maluso, muyenera kunena izi: musanaphatikizepo mayendedwe omwe afotokozedwa m'malo anu, muyenera kuwaphunzira mosamala, i.e. gwirani bwino gawo lililonse la mayendedwe ndi zolemera zazing'ono, phunzirani mayendedwe onse, kachiwiri ndi zolemera zochepa, pang'onopang'ono muzichita bwino zolimbitsa thupi, ndipo pokhapokha mutazigwiritsa ntchito ngati gawo la maofesi!

Njira zolimbitsa thupi

Ndibwino kuti mupereke kukankha kwakanthawi kotalika ngati magawo awiri: kukankha mwachindunji zolemera ziwiri kuchokera pachifuwa ndikutenga ma kettlebell pamalo opachikika ndi manja owongoka, kenako ndikuwatenga pachifuwa.

Kanema wachiduleyu akuwonetsa momveka bwino malo othamanga pomwe akuchita kettlebell push munthawi yayitali:

Kutsitsa zolemera pachifuwa

Mwachikhalidwe, njira zolimbitsa thupi zimaganiziridwa kuyambira pomwe ma kettlebells amatsitsidwira pachifuwa: manja amasangalala, zolemetsa zimatengedwa pachifuwa chifukwa cha mphamvu yokoka. Tikatenga ma kettlebells pachifuwa, muyenera kuchita izi:

• pindani mawondo anu pang'ono, ndikutsitsa katunduyo m'chiuno ndi mafupa;
• pendeketsanso thupi pang'ono, potero limanyamula katunduyo kumbuyo kwake.

Mfundo yofunikira: ndiyabwino kwambiri pakuwona kuyendetsa kochulukirapo, kutsitsa manja anu, kuti mupumitse zigongono zanu pakatikati mwa mafupa a iliac - ndikumangirira zipolopolo, m'chifuwa, mudzatseka kupuma kwanu.

Kutsitsa zolemera popachika

Gawo lotsatira ndikupitilira kwachangu pachifuwa. Ndi thupi, titero, timakankhira zolemera kutali pachifuwa, osatambasula manja athu. Nthawi yomweyo, pansi pa kulemera kwa cholemetsacho, timasunthira thupi patsogolo pa zolemetsa, kwinaku tikupinda pang'ono mafupa. Kufikira mchiuno, manja ayenera kumasuka; panthawi yosiya kulemera pakati pa ntchafu, ndikofunikira kutambasula manja kuti zala zanu zazikuluzetse patsogolo ndi kumtunda - izi zitha kuteteza mikono ya ma kettle kutembenukira m'manja ndi zala kutopa mwachangu.

Kettlebell abwereranso

Kusunthika kumbuyo kwa ma kettlebells kumangoyamba ndikuti tidatsegula maburashi monga tafotokozera pamwambapa. Nthawi yomweyo, manja amakhudza pamimba, timasiya thupi patsogolo chifukwa chopindika m'chiuno ndi mafupa, tikulimbikitsidwa kuti tizisunga m'munsi kumbuyo ndikukhazikika. Kuwonjezeka kwa ma kettlebells kumbuyo kumbuyo kumatchedwa "back dead center".

Kusokoneza

Kusokoneza - gawo lochita masewera olimbitsa thupi pomwe zolemera zimaperekedwa mwachangu, chifukwa cha projekitiyo imatulutsidwa mwachindunji. Powonjezera kulumikizana kwa miyendo, komanso kuwonjezera m'chiuno kutsogola, timabweretsa zolemera pamlingo wofanana ndi maso ndikupita kumapeto komaliza kwa masewera olimbitsa thupi.

Kuponya zolemera pachifuwa: ma kettlebel akafika pamfundo, manja amasunthira patsogolo pang'ono, ngati akukankha pakati pazipolopolo, ndi zigongono zimapindika, chifukwa chake kulemera kwake kumagawidwa pakati pa phewa ndi mkono, zigongono zimatsalira pakatikati mwa mafupa a iliac.

Kankhani

Kukankhako kumachitika chifukwa chakukulitsa kwamphamvu kwa miyendo ndi kulumikizana kwa manja - chidwi cha pulojekitiyi chimayikidwa pomwe bondo ndi ziuno zimakulitsidwa, kuyenda uku kumayenda bwino, katundu wocheperako amagwera paminyewa yamikono ndi lamba wam'mapewa ndipo, chifukwa chake, kubwereza zomwe mwachita kuchita.

Ndibwino kuti muphunzire zolimbitsa thupi mwazigawo, malinga ndi momwe tafotokozera pamwambapa.

Mfundo yofunika! Kupuma kumachitika mosalekeza panthawi yonse yochita masewera olimbitsa thupi! Okhala ndi mpweya wautali sayenera kuloledwa!

Pulogalamu yophunzitsa

Zomwe zili pansipa ndizoyenera kwa othamanga omwe akudziwa zambiri pakukweza ma kettlebell omwe akufuna kuwonjezera zotsatira zawo mwa kuyeretsa ndi ma kettlebells awiri. Ndizofunikanso kukonzekera mpikisano.

Kuti mupambane maphunziro, ndikofunikira kukhala ndi masanjidwe otsatirawa: 16, 20, 22, 24, 26, 28 kg. Pomaliza, mutha kugwiritsa ntchito ma dumbbells.

Pulogalamu yamasabata a 6:

Muthanso kutsitsa pulogalamuyi kuchokera kulumikizano.

Chofunikira ndikuthamanga kwa kukankhira kwa kettlebell. Ngati mukufuna kukwaniritsa zotsatira 24 nthawi 100, ndiye makilogalamu 16 - 14-16 nthawi / miniti, 20 kg - 12-14 r / m, 24 kg - 10-12 r / m, 26 kg - 8-10 r / m , Makilogalamu 28 - 6-8 r / m.

Mutha kuwona njira yolondola yopumira muvidiyo yotsatirayi:

Maofesi a Crossfit

Maofesi a Crossfit, pomwe kukankhira kwa ma kettlebells awiri kumagwiritsidwa ntchito kwautali:

Onerani kanemayo: O SINGURA MEDIE DE 10 LA BACALAUREAT (August 2025).