Kettlebell swing e nang le matsoho a mabeli ke boikoetliso bo tlileng CrossFit ho tloha ts'ebetsong ea kettlebell. 'Me haeba kettlebell e phahamisa, boikoetliso bona ke ba tlatsetso bakeng sa nts'etsopele ea matla le mamello ho ikoetlisong joalo ka ho phamola le ho phatloha ha kettlebells, joale koetlisong e sebetsang sepheo sa eona se batla se fapane.
Kettlebell swing e nang le matsoho a mabeli ke boikoetliso ba mantlha bo kenyang hoo e batlang e le lihlopha tsohle tsa mesifa, ho eketsa matla a ho phatloha ha maoto le senyepa sa mahetla, 'me ha e kopantsoe le boikoetliso bo bong ba mantlha ka har'a moaho o le mong, e tlatsetsa keketsehong e kholo ea mamello ea matla.
Kajeno re tla tšohla lintlha tse latelang:
- Hobaneng e sebelisoa?
- Koetliso ee e kenyelletsa lihlopha life tsa mesifa?
- Mokhoa oa ho etsa boikoetliso le liphoso tse etsahalang nakong ea ts'ebetso.
- Melemo ea boikoetliso bona.
- Meaho ea Crossfit, e kenyelletsang kettlebell matsoho a mabeli.
Koetliso ee ke ea eng?
Kettlebells ke sesebelisoa se setle bakeng sa semathi sa 'nete sa CrossFit mme se ka isa boikoetliso ba hau boemong bo latelang ba matla. E 'ngoe ea boikoetliso eo re e khothalletsang haholo ho kenyelletsa pokellong ea hau ea libetsa ke kettlebell matsoho a mabeli feela. Hona ke boikoetliso bo batlang bo le bonolo ho latela mokhoa o nepahetseng, 'me ruri bo loketse baatlelete ba sa tsoa qala ho tloaelana le taeo e joalo ka CrossFit. Ka boikoetliso bona, o tla ba le matla a ho phatloha lethekeng le glutes, e tla ba ntho e kholo haholo ha boemo ba hau ba boikoetliso bo ntse bo phahama mme o qala ho ikoetlisa joalo ka li-sumo deadlifts, li-squats tse ka pele le li-jerk tsa li-barbell tse nang le litekanyo tse hlomphehang.
Ke lihlopha life tsa mesifa tse sebelisang maqhubu a kettlebell a matsoho a mabeli? Li-quadriceps, li-hamstrings le mesifa ea gluteal, hammoho le lumbar back, li nka mosebetsi o moholo. Motsamao ona oa phatloha, boholo ba molumo oa kettlebell bo feta ka inertia, mme ke 20-30% ea hoqetela feela ea bophahamo ba projectile e fetang ka lebaka la boiteko ba mesifa e thellang, haholo boriti bo ka pele. Mpa ea mpa le li-extensors tsa mokokotlo li tlasa tsitsipano nakong ea boikoetliso. Hape, kettlebell swings e nang le matsoho a mabeli e ba le matla a ho ts'oara ha o ikoetlisa ka kettlebell e boima ba 24 kg kapa ho feta. Matsoho le matsoho a hau a pele a tla rua molemo ho sena, ho ts'oarana ka letsoho ka tšepe ho netefalitsoe.
Mokhoa oa ho etsa
Kahoo re fihletse ntho ea bohlokoahali - mokhoa oa ho etsa kettlebell swings ka matsoho ka bobeli. Ha re nkeng boikoetliso bona ho ea tlase, ho qala ka boemo ba ho qala, ho qetella ka ntlha ea eona e kaholimo.
Ho qala boemo
Ka tloaelo a re qaleng ho tloha qalong.
- Maoto a pharaletse hanyane ho feta mahetla.
- Lisokisi li arotsoe ka likhato tse 45 ho ea mahlakoreng.
- Maoto a hatelloa ka thata fatše.
- Setsi sa khoheli se lutse lirethe.
- Noka e behiloe morao, mokokotlo o otlolohile hantle.
- U se ke ua sekamisetsa hlooho ea hau fatše 'me u se ke ua koba molala oa hau morao, mahlo a hau a lokela ho lebisoa ka pele ho uena. Kettlebell e fatše pakeng tsa maoto a hau.
Phethahatso e nepahetseng ea motsamao
Re roba kettlebell fatše ebe re etsa sopho e nyane ho leba mesifeng ea gluteal. Ho sotha 'mele hanyane ho ea lumelloa, empa mokokotlo o tlameha ho lula o otlolohile ho pholletsa le motsamao oohle, ha o amohelehe ho o potoloha.
Ha kettlebell e qala ho theoha ka inertia, re etsa boiteko bo matla ka maoto le mesifa ea rona e khanyang. Motsoako oa lengole o otlolohile, noka e huleloa pele. Setsi sa matla a khoheli se tlosoa lirethe ho ea bohareng ba leoto. Motsamao o lokela ho ba matla le ho potlaka, empa o se bohale, ho bohlokoa ho utloisisa li-biomechanics tsa mokhatlo, hobane sena se kgothaletswa ho qala boikoetliso bona ka boima bo tlase ba palo e kholo ea ho pheta-pheta.
Haeba motsamao o etsoa ka nepo, boima bo lokela ho "fofela holimo" ka pel'a hau. Hangata, matla a inertia a lekane ho fihlela kettlebell e fihla boemong ba plexus ea letsatsi, ebe li-delta tsa pele li lokela ho kenyeletsoa mosebetsing mme kettlebell e lokela ho tlisoa lehetleng kapa selelu. Ho tloha boemong bona, projectile e theohela tlase hoo e ka bang bolelele ba lengole, e foka hanyane kamora lirethe, ebe ho phetoa hape.
Liphoso tse tloaelehileng
Ka mor'a moo, re tla sekaseka liphoso tse tloaelehileng haholo ha re etsa kettlebell swings ka matsoho a mabeli.
- Mefuta e mengata ea ho sisinyeha ha e bolele ho phahamisa kettlebell holim'a hlooho, hobane vector e joalo ea motsamao ha e khone ho kopanya lenonyeletso le mesifa. Mokhoa o nepahetseng oa ho ikoetlisa ke ho tlisa kettlebell boemong ba lebanta kapa seledu.
- Ha ho khothaletsoe ho phutholla makoana ntlheng e kaholimo, ho seng joalo ho theoha ha projectile fatše ho tla fetoha ha tšohanyetso, mme taolo holim'a motsamao e lahlehile.
- Se ke oa phahamisa lirethe tsa hau fatše ha u ntse u ikoetlisa. Sena se tla kenyelletsa tahlehelo ea taolo holim'a motsamao, kettlebell e boima e tla qala ho "u feta", mme mokokotlo oa hau o tla ba chitja, o tletse likotsi.
- Se ke oa qala boikoetliso haeba o na le bohloko kapa ho se utloise bohloko mokokotlong kapa mahetleng a lumbar. Emela ho fola ka botlalo, ho seng joalo boemo bo ka mpefala habonolo, mme ts'ebetso ea ho hlaphoheloa e ka nka likhoeli tse 'maloa.
- Se ke oa qala boikoetliso ntle le ho iphuthumatsa hantle. Lefa tlhokomelo e khethehileng mokokotlong oa lumbar le mokokotlo oa mokokotlo, manonyeletso a lengole le mahetla.
- Etsa boikoetliso ka liaparo tse hlephileng, tse sa tlamang. Ka lebaka la hore motsamao ka ona o potlakile ebile oa phatloha, marikhoe a borikhoe ba hau kapa borikhoe bo ka arohana habonolo. Ho bonahala e le bosaoana, empa ke mang ea batlang ho tsamaea ho potoloha lebala la boithabiso ka liaparo tse tabohileng?
Melemo ea ho ikoetlisa
Kettlebell swing e nang le matsoho a mabeli ke boikoetliso bo sebetsang ba mesebetsi e mengataKa nako e ts'oanang e ikarabellang bakeng sa matla a ho phatloha ha maoto, ho boloka tsitsipano e sa fetoheng mesifeng ea mantlha, nts'etsopele ea mamello ea matla le matla a ho ts'oara. Ka mabaka ana, boikoetliso bona bo tumme haholo eseng feela ka ho tšela sefapano le ho phahamisa kettlebell, empa hape le lithutong tse tsoakaneng tsa ntoa, Brazil jiu-jitsu, ho loana le mefuta e meng ea bonono. Baatlelete ba bang ba ho ikoetlisa le ho haha 'mele le bona ba kenyelletsa boikoetliso bona lenaneong la bona la koetliso, le lebisang ho matlafatsong e eketsehileng mesebetsing e tloaelehileng joalo ka li-squats tsa khale le tse ka pele tse nang le barbell, deadlift, sesole sa sesole sa metsing, li-shrugs le tse ling. Ka hona, melemo ea kettlebell swing e ke ke ea feteletsoa.
Meaho ea Crossfit
Khetho e nyane ea li-crossfit complexes moo ho tsamaeang ha kettlebell swings ka matsoho a mabeli ho amehang. Hlokomela!
| LITŠOANTŠISO | Etsa li-shvungs tse 10 ka litekanyo, li-burpees tse 10, li-swings tse 10 ka kettlebell ka matsoho ka bobeli, li-crunches tse 10 mochineng o mong le o mong. |
| Funbobbys e litšila 50 | Etsa li-pull-up tse 50, 50 deadlifts, 50 push-up, 50 kettlebell swings tse peli, li-barbell squats tse 50, 50 kettlebell shwungs, 50 dumbbell lunges. |
| Monna oa tšepe | Etsa li-barbell tse 20-10-5, li-swing kettlebell tse matsoho a mabeli, li-barbell jerks le kettlebell tse hulang seledung. |
| Ea botsoa | Etsa li-kettlebell tse 50, tse 50 tsa kettlebell, le 50 kettlebell swings ka matsoho ka bobeli. |
| SSDD | Etsa li-burpees tse 10, li-deadlifts tse 20, li-push-up tse 40 le li-swing kettlebell tse 60 tse nang le matsoho a mabeli. |
Ka thuso ea meaho ena le e meng e sa boleloang sengolong, o ka fihlela sephetho se lakatsehang mme oa fihlela katleho e kholo ho CrossFit. Keketseho ea ho phatloha ha matla le mamello ea matla, hammoho le ho chesa mafura ka potlako (ha feela u latela lijo tse nepahetseng) ho ke ke ha u boloka u eme nako e telele. Ho feta moo, mehahong ena ha e na thuso feela bakeng sa mesifa le mesifa, empa le molemong oa methapo ea pelo, hobane e kopanya likarolo tsa mojaro oa aerobic le anaerobic.
Ho ntse ho na le lipotso mabapi le boikoetliso - wackle litlatsong. O ratile? Arolelana metsoalle ea hau le metsoalle ea hau marang-rang! 😉
