Barbell ndiwopanda pake: luso, lomwe minofu imagwira ntchito, maubwino ndi miyezo * Crossfit

The Clean and Jerk ndi imodzi mwazochita zolimbitsa thupi zomwe zasamukira ku maphunziro a crossfit.

Chifukwa cha zovuta za masewera olimbitsa thupi, monga lamulo, kukankhira kwa barbell kumaphatikizidwa mu pulogalamu yamaphunziro ndi othamanga odziwa zambiri komanso ophunzitsidwa, komabe, oyamba kumene ambiri amayesanso kuchita izi (mwatsoka, nthawi zambiri molakwika) pamaphunziro awo. Munkhani yathu ya lero, tikugawana nanu njira yophunzitsira kuphedwa koyenera kwa barbell ndipo ikuthandizira kuchepetsa ngozi yovulala.

Zomwe tili nazo lero monga mwa dongosolo:

Chifukwa chiyani muyenera kuchita kukankhira miyala?
Njira zolimbitsa thupi
Zolakwitsa za othamanga a novice
Miyezo yovomerezeka yamasewera
Momwe mungakwaniritsire kukulitsa kwa zisonyezo zamagetsi panthawi?
Maofesi a Crossfit okhala ndi barbell push.

Nchifukwa chiyani ntchitoyi ikufunika?

Ndili mwana, ngakhale ndisanayambe kuchita nawo masewera enaake, ndinkakonda kuonera mpikisano wothamanga. Uwu ndi masewera abwino kwambiri, ndipo othamanga ambiri, monga Yuri Petrovich Vlasov, Leonid Ivanovich Zhabotinsky, Vasily Ivanovich Alekseev ndi ena, adasiya cholowa chachikulu pamasewera, ndipo zotsatira zake zabwino zikupitilizabe kulimbikitsa othamanga padziko lonse lapansi ngakhale patadutsa zaka makumi ambiri.

Ma weightlifters amachita barbell yoyera komanso yosalala mu mpikisano, ndipo ntchito yawo yayikulu ndikukweza kulemera kwambiri. Mu CrossFit, timatsata zolinga zosiyana pang'ono, ndikupanga kugwedezeka makamaka kuti tiwonjezere kuchuluka kwa matani ndi maphunziro athunthu.

Sindikudziwa za inu, koma kwa ine maofesi omwe ali ndi barbell push ndi ovuta kwambiri chifukwa cha zolemetsa zogwirira ntchito komanso kufunika kotsatira njira yolondola popanda kufunsa. Mukawerenga matani onse olimbitsa thupi, mumapeza nambala yayikulu. Koma nditatha kumaliza maofesi onse, ngakhale atakhala ovuta motani, kumverera kokhutira kumabwera, popeza ndimazindikira kuti ndagwira ntchito 100%.

Pakukankhira kwa barbell, minofu yotsatirayi imagwira ntchito: ma quadriceps, ma glute, otulutsa msana, ndi ma deltoid. Chifukwa chake, ndikulangiza kugawa bwino katunduyo mkati mwa sabata, mwachitsanzo, osachita zolimbitsa thupi zolemetsa mukulimbitsa thupi kamodzi komanso ma deadfifting olemera ndi ma squats akutsogolo pa ena. Chifukwa chake, minofu yanu sangakhale nayo nthawi yoti achire, kuwonjezeranso ntchito kudzabwera, komwe kudzapangitse kuti musapiteko patsogolo pamaphunziro, kupweteka kwa minofu nthawi zonse, kutopa kwanthawi yayitali, kusokonezeka kwa tulo ndikutha kwa dongosolo lamanjenje.

Njira yokankhira Barbell

Chifukwa chovuta kuchita masewera olimbitsa thupi, ndikupangira kuti mupeze thandizo kwa katswiri waluso. Pansipa ndiyesayesa kufotokoza mwatsatanetsatane njira yolondola yochitira kukankha, koma pokhapokha mutayang'ana kuchokera kunja mutha kuyesa njirayi, kuwonetsa zolakwitsa ndikuthandizira wadi kukwaniritsa zomwe akufuna.

Kuyimilira koyeserera ndi ntchito yovuta kwambiri, ndipo akatswiri a weightlifters akhala akugwiritsa ntchito maluso kwa zaka zambiri. Kugwedezeka kwa bala kumatanthauza kuyenda kwakukulu, ndipo mayendedwe omwewo amakhala ndi magawo angapo: kung'amba bala pansi, kuwononga, kuphwanya, kukankhira ndi kuphwanya "lumo". Gawo lirilonse liyenera kuchitidwa mosiyana kuti mumvetsetse bwino zomwe zimachitika poyenda. Mulimonsemo simuyenera kuthamangira ngati simukupatsidwa gawo lina. Yambani kuyeseza ndi zolemera zochepa mpaka mphunzitsi asangalale ndi luso lanu. Kenako mutha kuyamba kukankha, kuyambiranso zolemera zochepa.

Kuswa bala pansi

Malo oyambira:

Mapazi m'lifupi mwake;
Manja akugwira kapamwamba kutalikirapo pang'ono kuposa mapewa ndi "loko" chogwira;
Zala zakumanja zimasiyana pang'ono, pakati pa mphamvu yokoka pamakhala zidendene;
Sungani msana wanu molunjika bwino, ndikukhalabe ndi Lordosis wachilengedwe kumbuyo kwenikweni;
Sungani mapewa kumbuyo pang'ono, kuyang'ana kumayang'ana kutsogolo.

Ntchito yathu ndikukweza barbell pansi mothandizidwa ndi kuyesayesa kwamphamvu kuchokera kumiyendo ndi kumbuyo ndikupatsa mathamangitsidwe oyenera kuti ayiponye pachifuwa. Kwezani kapamwamba pamwamba pa bondo, ndi bala pafupi kwambiri ndi phazi momwe mungathere.

Kusokoneza

Pofuna kuti barbell ifulumizitse ndikuiponya pachifuwa, muyenera kuwongola miyendo yanu ndi thupi lanu, kuyimirira pazala zanu (kulumpha pang'ono kumaloledwa), pindani manja anu ndi "kuvomereza" ndi chifuwa chanu, pomwe nthawi yomweyo kuyamba kudzitsitsira mu squat. Poterepa, zigongono ziyenera kubweretsedwa patsogolo panu.

Kugonjera

Bala ikakhala pamlingo wa plexus ya dzuwa, timayamba kusefukira pansi pake, pomwe timayambira ndikuyenda kwamapewa kupita pachifuwa. Ngati zonse zachitika molondola, pafupifupi theka la squat, bala liyenera "kugwera" pachifuwa panu. Timakhala naye pachifuwa chathu mokwanira kwathunthu, kudzuka ndikudzikonza tokha. Tili ndi masekondi angapo kuti tipeze mphamvu ndikukonzekera kutuluka. Pakukankha kwa bala, zigongono ziyenera kusungidwa kuti zisakhale pachifuwa panu, koma paphewa panu.

Kutulutsa + scissor squat

Ndikuphulika kwamiyendo ndi matako, timayamba kukankhira kumtunda, kwinaku tikugwira "sikelo". Ma weightlifters ena amagawa squat, koma chifukwa cha mawonekedwe a anthu ambiri, scissor squat ndiyosavuta kwa iwo ndipo imawalola kukweza kunenepa kwambiri. Timapanga kulumpha pang'ono, kubweretsa mwendo umodzi kutsogolo ndi winayo kumbuyo. Gululi limafanana ndi mapapo a barbell. Tikangodziwa bwino, timayika mwendo wakumbuyo kutsogolo ndikudzikonza tokha. Barbell tsopano ikhoza kugwetsedwa pansi.

Kuphunzitsidwa mwatsatanetsatane njira yakukankhira chingwe pa kanemayo:

Zolakwitsa zoyambira wamba

Kutulutsa kunja kwa bala kumachitika makamaka chifukwa cha kuyesayesa kwa matumba ndi matako, pomwe ma deltas ndi ma triceps ali ndi udindo wokhazikitsa projectile. Osasokoneza zoyera komanso zosokoneza ndi Schwung kapena atolankhani ankhondo, apa sitikugwedeza mapewa athu, tikuphwanya malamulo a fizikiya.
Osakulanda ndikumangirira muma sneaker kapena sneaker wokhazikika. Osapulumutsa ma ruble zikwi zingapo ndikugula nsapato zapamwamba kwambiri, zithandiza kuti thupi likhale loyenera nthawi ya squat. Nthawi ina, ndidawonjezera 40 kg ku squat yokhala ndi bala mu masewera olimbitsa thupi awiri, ndikungosintha nsapato ndikukula. Kupita patsogolo koyera komanso kosasunthika sikunachedwe kubwera.
Onani wophunzitsa wanzeru. Simungathe kupereka njira yolondola yokhayokha, pokhapokha mutayang'ana kunja mutha kusintha maluso, kudalira mawonekedwe amthupi.
Samalani kwambiri kutambasula manja anu ndi zigongono. Bala ikayikidwa pachifuwa ndipo zigongono zimakokedwa kutsogolo, mafupa ndi mitsempha imakhala ndi nkhawa yayikulu. Gwiritsani ntchito zolimbitsa thupi zolimbitsa thupi kuti mulimbitse mitsempha yanu ndi minyewa yanu.

Miyezo

Chotsatira, takukonzerani inu miyezo yovomerezeka ya barbell ya chaka, yovomerezedwa ndi FTA yaku Russia.

Mndandanda wa miyezo ya amuna (kuchuluka: kugwedeza + kulanda, kg):

Gulu lolemera	Chochitika chophatikizika (kg)
	Akuluakulu						Anyamata azaka 11-15
	MSMK	MC	CCM	1	2	3	1 jun	2 jun	3 jun
34 makilogalamu	–	–	90	82	76	70	64	58	52
38 makilogalamu	–	–	105	96	88	80	72	64	56
Makilogalamu 42	–	–	120	110	100	90	80	70	60
46 makilogalamu	–	–	130	119	108	97	86	75	64
Makilogalamu 50	–	180	150	137	124	110	96	82	68
56 makilogalamu	255	205	170	154	138	122	106	90	74
Makilogalamu 62	285	230	190	170	152	134	116	98	80
69 makilogalamu	315	255	205	185	165	145	125	106	87
77 makilogalamu	350	280	235	210	187	164	141	118	95
85 makilogalamu	365	295	250	225	200	175	151	127	103
94 makilogalamu	385	310	260	235	210	185	162	137	112
+94 makilogalamu	–	315	265	240	215	190	167	142	117
105 makilogalamu	400	320	270	245	220	195	–	–	–
+105 makilogalamu	415	325	275	250	225	200	–	–	–

Mndandanda wa miyezo ya amayi (kuchuluka: kugwedeza + kulanda, kg):

Gulu lolemera	Chochitika chophatikizika (kg)
	Akuluakulu						Atsikana azaka 11-15
	MSMK	MC	CCM	1	2	3	1 jun	2 jun	3 jun
34 makilogalamu	–	–	80	72	66	60	54	48	42
36 makilogalamu	–	–	85	77	71	65	58	51	44
Makilogalamu 40	–	–	90	83	76	69	62	55	48
Makilogalamu 44	–	120	100	92	84	76	68	60	52
48 makilogalamu	165	130	105	96	88	80	72	64	56
Makilogalamu 53	180	140	115	106	97	88	79	70	61
58 makilogalamu	190	150	125	115	105	96	86	76	66
Makilogalamu 63	205	160	135	125	115	104	93	82	71
69 makilogalamu	215	170	145	135	125	113	101	89	77
75 makilogalamu	225	180	150	138	127	116	105	94	83
+ 75 makilogalamu	–	185	155	143	132	121	110	99	88
90 makilogalamu	230	190	160	150	140	130	–	–	–
90 makilogalamu +	235	195	165	155	145	135	–	–	–

Kodi mungatani kuti mupite patsogolo paukhondo?

Chinsinsi cha kukankhira kwamphamvu ndikugwiritsa ntchito magawo onse a gululi ndikuchita masewera olimbitsa thupi.

Chitani zotsatirazi:

bala lapanja kuti mugwire ntchito yodzikankhira kumtunda;
zigamba zam'mwamba ndi zigamba zam'mbuyomu kuti zilimbikitse;
mapapu olemera okhala ndi bala pamapewa kuti athandizire kudzuka "lumo";
pumulani - izi zimaphatikizapo kuchedwa kwachiwiri kwa 1-3 mu squat kapena squat yathunthu musanamalize zolimbitsa thupi;
zakufa kuchokera ku plinths, hyperextensions ndizowonjezera zolemera ndi zomwe mumakonda m'mimba ndi oblique pamimba zolimbitsa thupi kuti zikuthandizireni kukhazikika bwino mukamadzuka ku squat ndikupewa kuvulala mumsana wa lumbar

Maofesi a Crossfit

Gome ili m'munsi lili ndimayendedwe angapo a CrossFit okhala ndi barbell push. Chenjezo: izi sizoyenera kwa oyamba kumene, chifukwa zimaphatikiza zonse za "zolimba" maphunziro, monga: zolemera zolemera, mwamphamvu, zolimbitsa thupi zolimbitsa thupi, matani akulu ndi katundu wovuta m'magulu onse a minofu.

Woyera-Jerk-Run	Pangani ma jerks 10 ndi ma sprints a 400. 3 rounds yonse.
Atatu mmodzi	Chitani zopukutira 10 zamiyala, ma squat 20 a barbell, ndi ma 30 akufa. Zozungulira 5 zokha.
2007	Yesetsani kupalasa mamitala 1000 mita ndi kuzungulira kwa ma 25 ndi ma jerks 7. Ntchito ndikusunga mkati mwa mphindi 15.
Chisomo chamagazi	Chitani ma 30 barbell jerks, 30 barbell jump burpees, 30 pull-ups, 30 sit-ups, 30 squats, 30 jerks (pansi) 60kg barbell