Kugwedeza kwa kettlebell ndi manja awiri ndi masewera olimbitsa thupi omwe adabwera ku CrossFit kuchokera kukweza kettlebell. Ndipo ngati kettlebell kukweza magwiridwe antchito ake ndi yothandiza pakukulitsa mphamvu ndi kupirira pakuchita masewera olimbitsa thupi monga kulanda ndi kugwedeza ma kettlebells, ndiye kuti pakuphunzitsa bwino cholinga chake ndichosiyana.
Kugwedeza kwa kettlebell ndi manja awiri - masewera olimbitsa thupi omwe amaphatikizapo pafupifupi magulu onse am'mimba, kumawonjezera mphamvu zapa miyendo ndi lamba paphewa, ndipo akaphatikizidwa ndi zochitika zina zofunikira mkati mwa zovuta zina, zimathandizira kukulirakulira kwa kupirira kwamphamvu.
Lero tikambirana mfundo izi:
- Nchifukwa chiyani amagwiritsidwa ntchito?
- Kodi ndimagulu ati a minyewa omwe ntchitoyi imakhudza?
- Njira yochitira zolimbitsa thupi ndi zolakwika zomwe zimachitika panthawi yophedwa.
- Ubwino wa ntchitoyi.
- Maofesi a Crossfit, omwe amaphatikizapo kettlebell swings.
Kodi ntchitoyi ndi ya chiyani?
Ma kettlebells ndi chida chofunikira kwa othamanga woona wa CrossFit ndipo amatha kutenga kulimbitsa thupi kwanu pamlingo wotsatira mwamphamvu. Imodzi mwazolimbitsa thupi zomwe timalimbikitsa kuphatikiza zida zanu ndi kettlebell yamanja awiri. Izi ndizochita masewera olimbitsa thupi malinga ndi njira yoyenera, ndipo ndiyofunikiradi kwa othamanga omwe akungoyamba kumene kuphunzira za CrossFit. Ndi zochitikazi, mudzakhala ndi mphamvu zophulika m'chiuno mwanu, zomwe zidzakhala zabwino kwambiri pamene thupi lanu likukwera ndipo mumayamba kuchita masewera olimbitsa thupi monga ma sumo, ma squats apambali ndi ma jerks okhala ndi zolemera zabwino.
Ndi magulu ati a minofu omwe amagwiritsa ntchito ma kettlebell akusinthasintha? Ma quadriceps, ma hamstrings ndi minofu ya gluteal, komanso lumbar back, ndiomwe amatenga ntchito yayikulu. Kusunthaku ndikophulika, matalikidwe ambiri a kettlebell amadutsa mu inertia, ndipo 20-30% yomaliza yokha yamatalikidwe a projectile imadutsa chifukwa cha kuyesetsa kwa minofu ya deltoid, makamaka mtengo wakunja. Mimba ndi zotulutsa msana zimakhala zovuta nthawi zonse zolimbitsa thupi. Komanso, ma kettlebell amanja awiri amakhala ndi mphamvu yolimba ngati mutachita masewera olimbitsa thupi ndi kettlebell yolemera 24 kg kapena kuposa. Manja anu ndi manja anu adzapinduladi ndi izi, kugwirana chanza ndikotsimikizika.
Njira yakupha
Chifukwa chake tidafika pachinthu chofunikira kwambiri - njira yochitira kettlebell swings ndi manja onse. Tiyeni titenge zochitikazi mpaka pansi, kuyambira pomwe timayamba, kutha ndi nsonga yake.
Malo oyambira
Tiyeni mwachizolowezi kuyambira pomwe tidayamba:
- Miyendo ndiyotakata pang'ono kuposa mapewa.
- Masokosi amagawanika madigiri a 45 mbali.
- Mapazi adakakamizidwa pansi.
- Pakatikati pa mphamvu yokoka pamakhala zidendene.
- Chiuno chimagona kumbuyo, kumbuyo ndikowongoka kwathunthu.
- Osapendeketsa mutu wanu osakhotetsa khosi, kuyang'ana kwanu kuyenera kukhala patsogolo panu. Kettlebell ili pansi pakati pa miyendo yanu.
Kukonzekera koyenera kwa gululi
Timang'amba pansi pa kettlebell ndikupanga kagwiridwe kake kakang'ono kubwerera kumiyendo yoyipa. Kupendekera pang'ono kwa thupi kumaloledwa, koma kumbuyo kuyenera kukhala kowongoka poyenda konse, sikuloledwa kuzungulira.
Pamene kettlebell imayamba kutsika ndi inertia, timayesetsa mwamphamvu ndi miyendo yathu ndi minofu yathu yolimba. Mgwirizano wamaondo umawongoka, mafupa a chiuno amakoka patsogolo. Pakatikati pa mphamvu yokoka amasunthira kuchoka zidendene kupita pakati pa phazi. Kusunthaku kuyenera kukhala kwamphamvu komanso kwachangu, koma osati kwakuthwa, ndikofunikira kumvetsetsa ma biomechanics a gululi, chifukwa izi tikulimbikitsidwa kuti tiyambe ntchitoyi ndi kulemera kochepa kwa kubwereza mobwerezabwereza.
Ngati kusunthaku kuli kolondola, kulemera kwake "kuyenera kuwuluka" patsogolo panu. Nthawi zambiri, mphamvu ya inertia imakhala yokwanira mpaka kettlebell ikafika pamlingo wa plexus ya dzuwa, ndiye kuti deltas yakutsogolo iyenera kuphatikizidwa pantchitoyo ndipo kettlebell iyenera kubweretsedwa paphewa kapena pachibwano. Kuchokera pamalopo, projectile imagwera mpaka kutalika kwa bondo, imawomba pang'ono kumbuyo kwa zidendene, ndipo kubwereza kwina kumachitika.
Zolakwitsa zina
Kenako, tiwunika zolakwika zomwe timakonda kuchita tikamayimba ma kettlebell.
- Kuyenda kwake sikukutanthauza kukweza kettlebell pamutu, popeza mayendedwe oterewa sakhala ophatikizika pamapewa ndi mitsempha. Njira yolondola yochitira zolimbitsa thupi ndikubweretsa kettlebell pamlingo wa lamba kapena chibwano.
- Sitikulimbikitsidwa kupumula matako pamalo okwera, apo ayi kutsitsa kwa projectile kudzakhala kwadzidzidzi kwambiri, ndikuwongolera mayendedwe kutayika.
- Osakweza zidendene zanu pansi mukuchita masewera olimbitsa thupi. Izi zikuphatikiza kulephera kuwongolera mayendedwe anu, kettlebell yolemera iyamba "kukuposani", ndipo msana wanu uzingidwa, womwe umadzaza ndi kuvulala.
- Musayambe kuchita masewera olimbitsa thupi ngati mukumva kupweteka kapena kusasangalala ndi lumbar msana kapena mapewa. Yembekezani kuchira kwathunthu, apo ayi zinthu zitha kukulirakulira, ndipo njira yochira imatha kutenga miyezi ingapo.
- Osayamba masewerawa osafunda bwino. Samalani kwambiri lumbar ndi khomo lachiberekero msana, mawondo ndi mapewa.
- Chitani masewerowa mutavala zovala zosakhwima. Chifukwa choti mayendedwe akewo amakhala achangu komanso ophulika, matumba kapena kabudula wanu amatha kutha mosavuta. Zikuwoneka ngati zopanda pake, koma ndani akufuna kuyenda mozungulira masewera olimbitsa thupi atavala zovala?
Ubwino wochita masewera olimbitsa thupi
Kugwedeza kwa kettlebell ndi manja ndi ntchito yothandiza yolimbitsa thupi, panthawi imodzimodziyo amachititsa kuti miyendo iphulike, kusungunuka kwachisokonezo mu minofu ya pachimake, kukula kwa mphamvu ya kupirira ndi mphamvu yogwira. Pazifukwa izi, ntchitoyi yatchuka kwambiri osati kungokweza pamtanda komanso kukweza kettlebell, komanso masewera andewu, Brazil jiu-jitsu, kulimbana ndi mitundu ina yamasewera. Ochita masewera olimbitsa thupi komanso olimbitsa thupi amaphatikizanso zochitikazo mu pulogalamu yawo yophunzitsira, zomwe zimapangitsa kuti azichita zolimba ngati masewera olimbitsa thupi komanso omenyera kutsogolo okhala ndi barbell, deadlift, media barbell press, shrugs ndi ena. Chifukwa chake, maubwino a kettlebell swing sangakhale okokomeza.
Maofesi a Crossfit
Kusankhidwa kochepa kwa ma crossfit maofesi omwe ma kettlebell swings amatenga nawo mbali. Zindikirani!
| FGS | Chitani ma shvungs 10 okhala ndi zolemera, ma burpee 10, ma swings 10 okhala ndi kettlebell ndi manja awiri, zopindika 10 pa atolankhani. |
| Funbobbys Zonyansa 50 | Chitani zokopa za 50, ma 50 akufa, ma 50 push-up, 50 ma kettlebell akusambira, 50 barbell squats, 50 kettlebell shwungs, 50 dumbbell lunges. |
| Iron munthu | Chitani zotumphukira za 20-10-5, ma kettlebell amanja awiri, ma barbell ndi ma kettlebell amakokera pachibwano. |
| Waulesi | Chitani ma 50 kettlebell jerks, 50 kettlebell jerks ndi 50 kettlebell swings ndi manja onse. |
| SSDD | Chitani ma burpee 10, ma 20 akufa, ma push-40 ndi 60 kettlebell swings. |
Mothandizidwa ndi awa ndi maofesi ena omwe sanatchulidwe m'nkhaniyi, mutha kukwaniritsa zomwe mukufuna ndikukwaniritsa bwino ku CrossFit. Kuwonjezeka kwamphamvu zophulika komanso kupirira kwamphamvu, komanso kuwotcha kwamafuta mwachangu (ngati mungadye chakudya choyenera) sikungakudikitseni nthawi yayitali. Kuphatikiza apo, maofesiwa samangothandiza minofu yanu yokha ndi mafupa, komanso dongosolo lonse la mtima, popeza amaphatikiza zinthu za aerobic ndi anaerobic katundu.
Palinso mafunso okhudza zolimbitsa thupi - zomwe zili mu ndemanga. Mumakonda? Gawani izi ndi anzanu patsamba lanu! 😉
