Ho tšela, ho sebelisoa mekhoa e rarahaneng ea khokahano, e alimiloeng haholo lipapaling tse kang ho phahamisa litšepe, boikoetliso ba bonono, liatleletiki, ho phahamisa matla le ho phahamisa kettlebell. E 'ngoe ea boikoetliso bona kajeno e tla tšohloa - ho sututsa litekanyo tse peli ka potoloho e telele (Double Kettlebell Long Cycle).
Pele o tsoela pele ho hlalosa mokhoa ona, ho hlokahala hore o re tse latelang: pele o kenyelletsa motsamao o hlalositsoeng ka har'a meaho ea hau, o tlameha ho ithuta ka hloko, ke. tseba karolo e 'ngoe le e' ngoe ea motsamao ka litekanyo tse nyane, ithute motsamao oohle, hape ka litekanyo tse nyane, butle-butle ikoetlisetse boikoetliso ka boima ba 'mele bo sebetsang,' me feela kamora moo o bo sebelise e le karolo ea meaho!
Mokhoa oa ho ikoetlisa
Ho eletsoa ho hlahisa khatello bakeng sa potoloho e telele ka mokhoa oa mekhahlelo e 'meli: ho sutumetsa ka ho otloloha litekanyo tse peli ho tsoa sefubeng le ho nka li-kettlebells sebakeng se leketlileng matsohong a otlolohileng, ebe ho latela ho li nka sefubeng.
Video ena e khuts'oane e bonts'a maemo a mantlha a semathi ha a sututsa kettlebells ka potoloho e telele:
Ho theola boima ba 'mele sefubeng
Ka tloaelo, mokhoa oa boikoetliso o nkuoa ho tloha ha li-kettlebells li theoleloa sefubeng: matsoho a phomola, boima bo nkuoa sefubeng ka tlasa tšusumetso ea matla a khoheli. Ha re nka li-kettlebells sefubeng, o hloka ho etsa tse latelang:
- koba mangole hanyenyane, o koala mojaro thekeng le manonyellong a lengole;
- sekamisetsa 'mele hanyane, ka hona o monya mojaro mokokotlong o ka tlase.
Ntlha ea bohlokoa: e nepahetse ho tloha ponong ea ho etsa metsamao e mengata ka ho fetesisa, ho theola matsoho a hau, ho phomotsa litsoeng tsa hau masapong a masapo a iliac - ka ho tiisa likhetla tse phahameng, sebakeng sa sefuba, o tla thibela phefumoloho ea hau.
Ho theola boima ba 'mele boemong bo leketlileng
Mokhahlelo o latelang ke ho tsoela pele ka kotloloho ho theolela sefubeng. Ka 'mele, kamoo ho ka boleloang, re sututsa litekanyo hole le sefuba, ntle le ho otlolla matsoho. Ka nako e ts'oanang, tlasa boima ba moroalo, re fetisetsa 'mele pele kamora boima ba' mele, ha re ntse re koba manonyello hanyenyane. Ho fihla boemong ba letheka, matsoho a lokela ho phutholoha; motsotsong oa ho siea boima lipakeng tsa lirope, ho hlokahala hore o otlolle matsoho e le hore menoana ea hao ea maoto e supe pele le holimo - sena se tla thibela matsoho a li-kettlebells hore a se ke a fetoha liatleng le ho khathala ha menoana kapele.
Kettlebell o khutlela morao
Ho sesa ka morao ha li-kettlebells ho qala feela ka taba ea hore re phutholotse borashe joalo ka ha ho boletsoe kaholimo. Ka nako e ts'oanang, li-forearm li ama mpa, re siea 'mele pele ka lebaka la ho koba manonyeletso a letheka le lengole, ho kgothaletswa ho boloka mokokotlo o ka tlase o kobehile mme o tsitsitse. Boemo bo fetelletseng ba kettlebells kamora mokokotlo bo bitsoa "back dead center".
Ho nyenyefatsa
Ho nyenyefatsa ke mohato oo oa boikoetliso ha ho potlakisoa ha inertial ho fuoa litekanyo, ka lebaka la hore projectile e ntšoa ka kotloloho. Ka ho holisa manonyeletso a maoto, hammoho le ho eketsa letheka liphakeng, re tlisa li-kettlebells maemong a leihlo mme re fetela mohatong oa ho qetela oa boikoetliso.
Ho lahlela litekanyo sefubeng: ha mabili a kettle a fihla ntlheng e itseng, matsoho a fetela pele hanyane, joalo ka ha eka a sutumetsa lipakeng tsa likhetla, le litsoeng li kobeha, ka hona boima ba litekanyo bo ajoa lipakeng tsa lehetla le letsoho la pele, likhahla li lula khahlano le makhapetla a masapo a iliac.
Sututsa
Push e etsoa ka lebaka la katoloso e matla e tsoelang pele ea maoto le manonyeletso a matsoho - tšusumetso ea projectile e behiloe ha lengole le manonyeletso a letheka a atolosoa, ha mokhatlo ona o sebetsa hantle, mojaro o fokolang o oela mesifeng ea matsoho le lebanta le ka holimo la lehetla mme, ka hona, ho pheta-pheta boikoetliso bo fanoeng kamoo o ka khonang ho etsa.
Ho eletsoa ho ithuta boikoetliso ka likarolo, ho latela tsela e hlalositsoeng kaholimo.
Ntlha ea bohlokoa! Ho hema ho etsoa khafetsa nakong ea boikoetliso! Ho ts'oara moea o molelele ha hoa lokela ho lumelloa!
Lenaneo la koetliso
Setheo se ka tlase se loketse baatlelete ba nang le boiphihlelo ba ho phahamisa kettlebell ba batlang ho eketsa liphetho tsa bona ka ho hlaka le ho phatloha ha li-kettlebells tse peli. E boetse e ntle haholo bakeng sa ho lokisetsa tlholisano.
Bakeng sa koetliso e atlehileng, ho bohlokoa ho ba le litekanyo tse latelang tsa boima ba 'mele: 16, 20, 22, 24, 26, 28 kg. E le khetho ea ho qetela, o ka sebelisa li-dumbbells.
Lenaneo la libeke tse 6:
| Beke ea 1 | |
| Ho ikoetlisa 1 | |
| 24 kg | Metsotso e 2 |
| Lik'hilograma tse 20 | 3 mets |
| Lik'hilograma tse 16 | Metsotso e 4 |
| Ho ikoetlisa 2 | |
| 24 kg | 3 mets |
| Lik'hilograma tse 20 | Metsotso e 4 |
| Lik'hilograma tse 16 | Metsotso e 5 |
| Ho ikoetlisa 3 | |
| 24 kg | Metsotso e 4 |
| Lik'hilograma tse 16 | Metsotso e 6 |
| Beke ea 2 | |
| Ho ikoetlisa 1 | |
| 24 kg | Metsotso e 2,5 |
| Lik'hilograma tse 20 | Metsotso e 3.5 |
| Lik'hilograma tse 16 | Metsotso e 4,5 |
| Ho ikoetlisa 2 | |
| 24 kg | Metsotso e 3.5 |
| Lik'hilograma tse 20 | Metsotso e 4,5 |
| Lik'hilograma tse 16 | Metsotso e 5.5 |
| Ho ikoetlisa 3 | |
| Lik'hilograma tse 16 | Metsotso e 8 (ho kenella) |
| Beke ea 3 | |
| Ho ikoetlisa 1 | |
| Lik'hilograma tse 26 | Metsotso e 2 |
| 24 kg | 3 mets |
| Lik'hilograma tse 20 | Metsotso e 4 |
| Ho ikoetlisa 2 | |
| Lik'hilograma tse 26 | 3 mets |
| 24 kg | Metsotso e 4 |
| Lik'hilograma tse 20 | Metsotso e 5 |
| Ho ikoetlisa 3 | |
| Lik'hilograma tse 26 | Metsotso e 4 |
| Lik'hilograma tse 20 | Metsotso e 6 |
| Beke ea 4 | |
| Ho ikoetlisa 1 | |
| Lik'hilograma tse 26 | Metsotso e 2,5 |
| 24 kg | Metsotso e 3.5 |
| Lik'hilograma tse 20 | Metsotso e 4,5 |
| Ho ikoetlisa 2 | |
| Lik'hilograma tse 26 | Metsotso e 3.5 |
| 24 kg | Metsotso e 4,5 |
| Lik'hilograma tse 20 | Metsotso e 5.5 |
| Ho ikoetlisa 3 | |
| Lik'hilograma tse 20 | Metsotso e 8 (ho kenella) |
| Beke ea 5 | |
| Ho ikoetlisa 1 | |
| Lik'hilograma tse 28 | Metsotso e 2 |
| Lik'hilograma tse 26 | 3 mets |
| 24 kg | Metsotso e 4 |
| Ho ikoetlisa 2 | |
| Lik'hilograma tse 28 | 3 mets |
| Lik'hilograma tse 26 | Metsotso e 4 |
| 24 kg | Metsotso e 5 |
| Ho ikoetlisa 3 | |
| Lik'hilograma tse 28 | Metsotso e 4 |
| 24 kg | Metsotso e 6 |
| Beke ea 6 | |
| Ho ikoetlisa 1 | |
| Lik'hilograma tse 28 | Metsotso e 2,5 |
| Lik'hilograma tse 26 | Metsotso e 3.5 |
| 24 kg | Metsotso e 4,5 |
| Ho ikoetlisa 2 | |
| Lik'hilograma tse 28 | Metsotso e 3.5 |
| Lik'hilograma tse 26 | Metsotso e 4,5 |
| 24 kg | Metsotso e 5.5 |
| Ho ikoetlisa 3 | |
| 24 kg | Metsotso e 8 (ho kenella) |
U ka khoasolla lenaneo lena ho tsoa sehokela.
Ntlha ea bohlokoa ke lebelo la mokokotlo oa kettlebell. Haeba u batla ho fihlela sephetho sa 24 ka makhetlo a 100, joale 16 kg - 14-16 makhetlo / motsotso, 20 kg - 12-14 r / m, 24 kg - 10-12 r / m, 26 kg - 8-10 r / m , 28 lik'hilograma - 6-8 d / m.
U ka shebella mokhoa o nepahetseng oa ho hema ka har'a video e latelang:
Meaho ea Crossfit
Crossfit complexes, moo ho sebelisoang li-kettlebells tse peli bakeng sa potoloho e telele:
| Jag 28 |
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| Boikoetliso bo tloaelehileng ba nako e telele ba Jerk |
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| Qetello ea motho |
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| Loetse |
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