Kugwiritsa ntchito Crossfit ndi masewera olimbitsa thupi ndi kettlebells

Zochita za Crossfit

15K 0 11.11.2016 (yasinthidwa komaliza: 01.07.2019)

Zimadziwika kuti CrossFit imaphatikizapo malo angapo amasewera - amodzi mwa iwo ndi kukweza kettlebell. Munkhaniyi, takukonzerani zolimbitsa thupi zabwino kwambiri zopyola zolemera, komanso zitsanzo za zolimbitsa thupi ndi maofesi a WOD.

Ma kettlebells ndi zida zabwino zamasewera ndipo ndizovuta kufotokoza kufunika kwawo kwamaphunziro a crossfit. Komabe, m'malo athunthu, kumakhala kovuta kuthana nawo limodzi, koma ngati mutawagwiritsa ntchito ngati chida chothandizira, zotsatira zake zidzakhala zabwino kwambiri. Chifukwa chake, malingaliro athu ndikuti tisanyalanyaze machitidwe a kettlebell mukulimbitsa thupi kwanu!

Zochita za Crossfit ndi kettlebells

Tisakhale pafupi ndi tchire ndikuyamba pomwepo ndi mlanduwo. Kusankha kochita masewera olimbitsa thupi oyenda bwino kwambiri ndi zolemera. Pitani!

Kuthamanga kettlebell

Pali mitundu ingapo ya CrossFit kettlebell swings. Tidzayang'ana mtundu wakale wa zolimbitsa thupi - ndi manja awiri. Nchifukwa chiyani likufunika? Ichi ndi chimodzi mwazinthu zolimbitsa thupi zomwe zimakhudza magulu angapo amisempha nthawi imodzi: pakati, m'chiuno, matako ndi kumbuyo. Kuphatikiza apo, zolimbitsa thupi zimangokhala bwino kwambiri.

Zomwe muyenera kumvera:

• Chofunikira ndikuti msana wanu uyenera kukhala wowongoka nthawi iliyonse mukamachita masewera olimbitsa thupi. Osazembera kapena kugwetsa mapewa anu.
• Miyendo ndi yokulirapo pang'ono kuposa mapewa.
• Kusunthaku kumachitika chifukwa cha kutambasula kwa miyendo ndi kumbuyo - mikono pantchitoyi imagwira ntchito ya lever (sayenera kukhala ndi vuto lililonse).
• Pali zosankha zingapo - kuyambira pamaso mpaka pamutu. Palibe kusiyana kwakukulu pano, kupatula kuti mu njira yachiwiri mumayikanso mapewa ndikugwiritsa ntchito kulumikizana kwa thupi (njirayi ndi yowonjezera mphamvu).

Kutulutsa kwa kettlebell (matalikidwe achidule)

Zochita zolimbitsa thupi za kettlebell, mosiyana ndi kusambira, zimagwira ntchito ya minofu yotsatirayi: miyendo, minofu yayitali kumbuyo, mapewa, pectoralis minofu yayikulu, triceps, biceps ndi mikono yakutsogolo. Kettlebell jerk, monga machitidwe ena ambiri, ili ndi kusiyanasiyana - tidzangoyang'ana njirayo mosuntha pang'ono.

Njira yakuphera:

1. Kuyambira pomwe, miyendo ndiyotakata pang'ono kuposa mapewa, yowongoka kwathunthu komanso yotakasuka, mikono yopindidwa pachifuwa - malamba wina ndi mnzake.
2. Kuyamba kwa masewera olimbitsa thupi kumayambira ndi miyendo - mumachita squat osaya kuti mufulumire; thupi limatsamira pang'ono (kotero kuti chifuwa chanu, osati mikono yanu, ndicho chothandizira zipolopolo).
3. Chotsatira, muyenera kupanga kukankha kwamphamvu ndi miyendo yanu ndi kumbuyo kotero kuti pamalo okwera othamanga mumadzuka pang'ono kuphazi.
4. Kupitilira apo, matalikidwe a mayendedwe othamanga a ma kettlebells amapitilira mothandizidwa ndi mikono ndi mapewa, pomwe nthawi yomweyo mumakhala pansi pa zipolopolo. Zotsatira zake, muyenera kukhala pamalo otsekemera ndikukweza manja anu pamutu panu (kujambula nambala 4).
5. Kenaka, mumaliza ntchitoyi mwa kuwongola bwino ndi miyendo yanu. Nthawi yomweyo, manja amakhazikika molunjika pamwamba pamutu.

Cholakwika kwambiri mukamachita kukankha ndi manja awiri ndikukankhira kettlebell ndi manja poyamba ndipo, chifukwa chake, kukonza kettlebell pamutu popanda mikono yowongoka. Njirayi, makamaka ndi zolemera zolemera, imadzaza ndi kuvulala.

Chifuwa cha Chifuwa

Nthawi zambiri pakuchita masewera olimbitsa thupi a CrossFit, ma kettlebells amagwiritsidwa ntchito ngati zolemetsa zolimbitsa thupi zodziwika bwino, mwachitsanzo, squats wamba. Pali mitundu ingapo ya zochitikazi - ziwiri, imodzi pachifuwa, mikono yotambasulidwa ndikutsitsa kettlebell pansi. Tidzayang'ana pamtundu wapakale - kumangokhala ndi kettlebell pachifuwa.

Njira yochitira masewera olimbitsa thupi ndiyofanana ndi squats akale. Zofunika:

• Malo oyambira - miyendo ndiyotakata pang'ono kuposa mapewa, projectile imakanikizidwa mwamphamvu pachifuwa ndi manja awiri.
• Mukamachita squat, musaiwale kuyesa kubweza m'chiuno mwanu, khalani kumbuyo kwanu ndikuyika projectile pafupi ndi chifuwa chanu momwe mungathere.

Pamwamba Mapangidwe

Monga momwe zidalili m'mbuyomu, pochita masewera olimbitsa thupiwa, kettlebell imakhala ngati cholemetsa ku masewera olimbitsa thupi olimbitsa thupi - mapapu. Koma mosiyana ndi squats, zida zamasewera pankhaniyi zimagwiranso ntchito ngati gawo lowonjezera pakukula kwa mgwirizano ndi kusinthasintha kwa wothamanga. Kuchita masewera olimbitsa thupi mu mtundu wachikale sikophweka kwa oyamba kumene - pambuyo pake, kupuma ndikusunga malire ndikovuta.

Chifukwa chake, tikupangira mwamphamvu kuyambira ndi zolemera zotsika kwambiri., ndipo nthawi zina ndimatambasula manja pamwamba pamutu.

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Njira zolimbitsa thupi:

1. Malo oyambira - mapazi paphewa-mulifupi kupatukana, mikono yopingasa pansi, kubwerera molunjika, kuyang'ana molunjika kutsogolo.
2. Chotsatira, timangirira ndi mwendo umodzi: malo omwe mikono sinasinthe, kumbuyo kuli kowongoka (sitikugwera kutsogolo), timakhudza pansi ndi bondo lathu.

Mzere wa Kettlebell

Ndipo masewera omaliza omwe tikambirane lero ndikufa kwa kettlebell kupita pachibwano kuchokera ku squat. Ntchitoyi imagwiritsidwanso ntchito pamaphunziro a CrossFit.

© ifitos2013 - stock.adobe.com

Imachitika mophweka, tiyeni tiwone njirayi pang'onopang'ono:

1. Kuyambira squat malo, miyendo mulifupi kuposa mapewa, kumbuyo molunjika, yang'anani kutsogolo. Manja onse awiriwa ali pansipa, omwe amapezeka pang'ono kutsogolo kwa miyendo pakati.
2. Timapanga kugwedezeka kwamphamvu ndimiyendo ndi kumbuyo, ndipo mofananamo timakoka projectile kupita pachibwano mothandizidwa ndi manja. Zikhatho ndi zigongono ziyenera kukhala pamapewa. (pamwambapa sikofunikira, pansipa nawonso).

Minofu ya miyendo, kumbuyo, mapewa ndi ma triceps amatenga nawo gawo pantchitoyi.

Kuwonera kanema wazolimbitsa thupi zabwino kwambiri zopyola ma kettlebells! Zidutswa 34:

Kugwiritsa ntchito Crossfit ndi ma kettlebell maofesi

Takusankhirani zovuta zochitira masewera olimbitsa thupi ndi ma kettlebell. Tisataye nthawi - tiyeni tizipita!

Zovuta: Funbobbys Zoyipa 50

Dzina la kulimbitsa thupi limadzilankhulira lokha - zovuta ndizoseketsa Ntchitoyi ndikuchita zolimbitsa thupi nthawi 50:

• Kukoka;
• Deadlift (60/40 makilogalamu);
• Zokankhakankha;
• Kuthamanga kettlebell (24 kg / 16 kg);
• Magulu obwerera kumbuyo (60/40 kg);
• Maondo kugongono;
• Dumbbell amaponya (16/8 kg iliyonse);
• Ma langi okhala ndi ma dumbbells (16/8 kg iliyonse);
• Burpee.

Chofunika: simungagawane ndikusinthana zolimbitsa thupi movuta! Nthawi yotsogolera - osatero. Nthawi yapakatikati ya othamanga ndi mphindi 30-60, kutengera maphunziro.

Zovuta: Waulesi

Ntchito yophunzitsira ndikuchita zolimbitsa thupi zilizonse makumi asanu:

• Kuwombera kwa Kettlebell (25 + 25);
• Mitundu ya kettlebell (25 + 25);
• Mahi kettlebells (ikani kulemera kwanu).

Zovutazo ndizamphamvu komanso zophulika momwe zingathere. Tiyenera thukuta. Nthawi yapakati yomwe othamanga amaliza ndi mphindi 5-20, kutengera maphunziro.

Zovuta: 300 Spartans

Ntchito yophunzitsa kuchita izi:

• Zokoka 25;
• Ziphuphu 50 zakufa 60kg;
• Makankhidwe 50 pansi;
• Kudumpha 50 pamiyala yopindika 60-75cm;
• Opukutira pansi 50 (ogwira mbali zonse = nthawi imodzi);
• Tengani ma jerks 50 (dumbbells) pansi. 24/16 makilogalamu (25 + 25);
• Zokopa za 25.

Chenjezo: simungathe kusokoneza zovuta ndikusintha zolimbitsa thupi m'malo! Nthawi yapakati yopangira othamanga ndi mphindi 5-20, kutengera maphunziro.

Zovuta: Mapazi a WOD

Ntchito yomwe ili mkati mwa maphunzirowa ndi iyi - kuchita masewera olimbitsa thupi maulendo 50 iliyonse (osasintha dongosolo komanso osaphwanya):

• Deadlift (opanda 30% ya kulemera kwa thupi);
• Zokankhakankha;
• Mahi ndi kettlebell (opanda 70% ya kulemera kwa thupi);
• Kukoka;
• Kutenga pachifuwa ndi ma shvungs (opanda 50% ya kulemera kwa thupi);
• Kulumpha pa bokosi;
• Kugawanitsa mawondo mpaka zigongono pansi (miyendo ndi manja molunjika);
• Chingwe cholumpha kawiri.

Zovuta: belu lochokera ku gehena

Chabwino, ndipo pamapeto pake, malo ophera anthu. Kuzungulira kamodzi kokha, osasintha machitidwewa m'malo. Ntchito yophunzitsira (komwe sikunatchulidwe zolemera - sinthani nokha):

• Mach 53 (24 kg);
• 200 mita yolowera ndi zolemera ziwiri kutambasula manja;
• 53 sumo kukoka pachibwano;
• Kuyendetsa kwa 150m ndi zolemera ziwiri zotambasulidwa;
• 53 Kulanda zolemera ziwiri;
• Kuyendetsa kwa 100m ndi zolemera ziwiri;
• 53 Kuonjezera kwa Kettlebell;
• 50m yakumira ndi zolemera.

Nthawi yapakati yomwe othamanga amaliza ndi mphindi 30-45, kutengera maphunziro.

Monga mukuwonera, ichi ndi zida zothandiza kwambiri zamasewera ndipo chimakwaniritsa bwino maofesi owoloka, ndipo nthawi zina chimakhala cholemera chimodzi chokha pantchito yonse. Ngati mwakonda nkhaniyo, mugawane ndi anzanu. Mafunso ndi zokhumba mu ndemanga!

Onerani kanemayo: How To Do The Perfect Kettlebell Snatch. Kettlebell Lifestyle (November 2024).