The Clean le Jerk ke e 'ngoe ea boikoetliso ba khale ba ho phahamisa litšepe bo seng bo fetohile boikoetliso bo sebetsang ba sefapano.
Ka lebaka la ho rarahana ha mahlale a boikoetliso, joalo ka tloaelo, barbell push e kenyelelitsoe lenaneong la koetliso ke baatlelete ba nang le boiphihlelo le ba koetlisitsoeng, leha ho le joalo, ba qalang ba bangata ba leka ho sututsa (ka bomalimabe, hangata ka phoso) thupelong ea bona. Sehloohong sa rona sa kajeno, re tla arolelana le uena mokhoa oa ho ruta phethahatso e nepahetseng ea barbell sutumelletsa 'me e tla thusa ho fokotsa kotsi ea kotsi.
Seo re nang le sona kajeno ho ea ka moralo:
- Hobaneng u lokela ho etsa khatello ea hlooho?
- Mokhoa oa ho ikoetlisa
- Liphoso tsa baatlelete ba sa tsoa qala
- Litekanyetso tsa semmuso tsa lipapali
- U ka fihlela keketseho ea lits'oants'o tsa motlakase joang?
- Meaho ea Crossfit e nang le barbell push.
Hobaneng boikoetliso bona bo hlokahala?
Ha ke sa le ngoana, le pele ke kenella lipapaling ka matla, ke ne ke rata ho shebella litlholisano tsa ho phahamisa litšepe. Ka sebele ona ke papali e ntle, 'me baatlelete ba bangata ba joalo ka Yuri Petrovich Vlasov, Leonid Ivanovich Zhabotinsky, Vasily Ivanovich Alekseev le ba bang, ba siile lefa la lipapali le leholohali,' me liphetho tsa bona tse ntle li ntse li tsoela pele ho susumetsa baatlelete ba tsoang lefats'eng lohle le kamora mashome a lilemo.
Lisebelisoa tsa boima ba 'mele li etsa hore li-barbell li hloeke li bile li le tlhōlisanong,' me mosebetsi oa bona oa mantlha ke ho phahamisa boima ba 'mele. Ho CrossFit, re phehella sepheo se fapaneng hanyane, re hloekisa le ho hlaka haholoholo ho eketsa lithane le matla a koetliso ka kakaretso.
Ha ke tsebe ka uena, empa ho 'na li-complexes tse nang le barbell push ke tsona tse thata ka ho fetisisa ka lebaka la litšepe tse sebetsang tse hlomphehang le tlhoko ea ho latela mokhoa o nepahetseng ntle le potso. Haeba u bala li-tonnage tse felletseng bakeng sa boikoetliso, u fumana palo e kholo. Empa kamora ho qeta meaho eohle, ho sa tsotelehe hore na e thata hakae, maikutlo a khotsofalo a tla, kaha ke hlokomela hore ke sebelitse 100%.
Nakong ea khatello ea tšepe, mesifa e latelang ea sebetsa: li-quadriceps, glutes, extensors ea mokokotlo le deltoids. Ka hona, ke khothaletsa ho aba mojaro ka nepo hara beke, mohlala, ho se etse boikoetliso bo boima ba boithapollo boikoetlisong bo le bong le ho bolaea batho ba boima le ho robala ka pele ho e ngoe. Kahoo, mesifa ea hau e ke ke ea ba le nako ea ho fola, ho ikoetlisa ho tla tla ho hloka boits'oaro bo felletseng ba ho ikoetlisa, bohloko ba mesifa bo sa feleng, mokhathala o sa foleng, pherekano ea boroko le ho felloa ke matla ha methapo ea kutlo.
Mokhoa oa khatello oa Barbell
Ka lebaka la ho rarahana ha mahlale a boikoetliso, ke khothaletsa hore o batle thuso ho setsebi se nang le boiphihlelo. Ka tlase ke tla leka ho hlalosa ka botlalo kamoo ho ka khonehang mokhoa o nepahetseng oa ho phunya, empa ke ka ho sheba feela ho tsoa kantle moo o ka hlahlobang mokhoa ona, oa supa liphoso le ho thusa wate ho fihlela sephetho se lakatsehang.
Jerk e emeng ke boikoetliso bo phephetsang botekgeniki, 'me litsebi tsa litšepe tsa boima li' nile tsa ntlafatsa mokhoa ona ka lilemo tse ngata. Moferefere oa bareng o bolela ho sisinyeha ho hoholo, 'me motsamao ka booona o na le mekhahlelo e mengata: ho tabola bareng fatše, ho nyenyefatsa, ho qhekella, ho sututsa le ho "sekere". Karolo e ngoe le e ngoe e lokela ho sebetsoa ka thoko ho utloisisa li-biomechanics tsa motsamao. Ha ho joalo ha ho hlokahale hore u potlakele haeba u sa fuoe sethala se ikemetseng. Qala ho li sebelisa ka litekanyo tse fokolang ho fihlela mokoetlisi a thabetse mokhoa oa hau. Ebe o qala ho sututsa, hape o qala ka litekanyo tse tlase.
Ho roba mekoallo fatše
Ho qala boemo:
- Maoto bophara ba mahetla a arohane;
- Matsoho a tšoere bareng ka bophara ho feta mahetla ka "lock" grip;
- Menoana ea maoto e arohane hanyane, setsi sa matla a khoheli se lirethe;
- Boloka mokokotlo oa hao o otlolohile hantle, ha o ntse o boloka lordosis ea tlhaho mokokotlong o ka tlase;
- Tsamaisetsa mahetla morao hanyane, mahlo a lebisoa pele.
Mosebetsi oa rona ke ho phahamisa tšepe fatše ka thuso ea boiteko bo matla ho tloha maotong le mokokotlong ebe re e fa matsapa a nepahetseng molemong oa ho e lahlela sefubeng. Phahamisa bareng ka holim'a lengole, ha bare e lokela ho ba haufi le shin kamoo ho ka khonehang.
Ho nyenyefatsa
E le ho fa barbell matsapa le ho e lahlela sefubeng, o hloka ho otlolla maoto le 'mele, ho ema ka menoana ea hao ea maoto (ho qhomela hanyane ho lumelletsoe), koba matsoho le ho "e amohela" ka sefuba sa hau, ha ka nako e ts'oanang o qala ho itihela ka tlung. Maemong ana, litsoeng li lokela ho tlisoa ka pel'a hau.
Subseat
Ha bara e le boemong ba plexus ea letsatsi, re qala ho its'oara ka tlasa eona, ha re ntse re e qala ka motsamao oa mahetla ho ea sefubeng. Haeba ntho e ngoe le e ngoe e etsoa ka nepo, hoo e ka bang halofo e ka tlase ho squat, bare e lokela ho "oela" sefubeng sa hau. Re lula le eena sefubeng ka molumo o felletseng, re tsohe re itokise. Re na le metsotsoana e 'maloa ho bokella matla a rona le ho itokisetsa khatello. Nakong ea ho sutumetsa bareng, litsoeng li lokela ho lula li furaletse e le hore bare e se sefubeng sa hau, empa e be mahetleng a hao.
Ejection + sekere squat
Ka motsamao o phatlohang oa maoto le maraong, re qala ho sutumetsa bareng ho ea holimo, ha re ntse re etsa "scissor" squat. Li-weightlifters tse ling li etsa squat e arohaneng, empa ka lebaka la likarolo tsa anatomical tsa batho ba bangata, scissor squat e ba nolofalletsa ebile e ba lumella ho phahamisa boima bo eketsehileng. Re qhomela hanyane, re tlisa leoto le leng pele le le leng morao. Mokhatlo ona o tšoana le mapheoana a mapolanka. Hang ha re se re tšoere ntlha e leka-lekaneng, re beha leoto le ka morao ka pele mme re itokisa boemong bona. Hona joale barbell e ka theoleloa fatše.
Koetliso e qaqileng mabapi le mokhoa oa ho sutumelletsa molamu video:
Liphoso tse tloaelehileng tse qalang
- Ho sutumetsoa ha bareng ho etsoa haholo-holo ka lebaka la boiteko ba li-quadriceps le maraong, ha li-deltas le li-triceps li ikarabella ho tsitsisa projectile. Se ke oa ferekanya bohloeki le pherekano le Schwung kapa boralitaba ba sesole, mona ha re sisinye mahetla a rona, re tlola melao ea fisiks.
- Se ke oa hloibila le ho qhekella ka liteki kapa liteki tse tloaelehileng. U se ke ua boloka li-ruble tse likete tse 'maloa' me u reke lieta tse khethehileng tsa boleng bo phahameng, li tla thusa ho boloka mmele o le maemong a nepahetseng nakong ea squat. Ka nako e 'ngoe, ke kentse 40 kg ho squat ka bara ka ho ikoetlisa habeli, ka ho tlohela liteki ho ea ho phahamisa litšepe. Khatelo-pele e hloekileng le e makatsang le eona ha ea nka nako hore e tle.
- Bona mokoetlisi ea nang le kelello. U ke ke ua khona ho fana ka mokhoa o nepahetseng oa ho sutumetsa u le mong, ha feela ka ponahalo e tsoang kantle u ka etsang liphetoho ho theknoloji, u its'etlehile ka likarolo tsa 'mele tsa motho.
- Lefa tlhokomelo e khethehileng ho otlolla matsoho le litsoeng. Ha bare e behiloe sefubeng 'me litsoeng li huleloa pele, manonyeletso le li-ligamente li tlas'a khatello e kholo. Sebelisa boikoetliso bo matlafatsang ho matlafatsa methapo ea hau.
Litekanyetso
Ka mor'a moo, re u lokiselitse litekanyetso tsa semmuso bakeng sa khatello ea li-barbell bakeng sa selemo, e amoheloang ke FTA ea Russia.
Lethathamo la litekanyetso bakeng sa banna (palo: jerk + snatch, kg):
| Sehlopha sa boima | Ketsahalo e kopaneng (kg) | ||||||||
| Batho ba baholo | Bashemane ba lilemo li 11-15 | ||||||||
| MSMK | MC | CCM | 1 | 2 | 3 | 1 jun | 2 jun | 3 jun | |
| Lik'hilograma tse 34 | – | – | 90 | 82 | 76 | 70 | 64 | 58 | 52 |
| Lik'hilograma tse 38 | – | – | 105 | 96 | 88 | 80 | 72 | 64 | 56 |
| Lik'hilograma tse 42 | – | – | 120 | 110 | 100 | 90 | 80 | 70 | 60 |
| Lik'hilograma tse 46 | – | – | 130 | 119 | 108 | 97 | 86 | 75 | 64 |
| Lik'hilograma tse 50 | – | 180 | 150 | 137 | 124 | 110 | 96 | 82 | 68 |
| Lik'hilograma tse 56 | 255 | 205 | 170 | 154 | 138 | 122 | 106 | 90 | 74 |
| Lik'hilograma tse 62 | 285 | 230 | 190 | 170 | 152 | 134 | 116 | 98 | 80 |
| Lik'hilograma tse 69 | 315 | 255 | 205 | 185 | 165 | 145 | 125 | 106 | 87 |
| Lik'hilograma tse 77 | 350 | 280 | 235 | 210 | 187 | 164 | 141 | 118 | 95 |
| Lik'hilograma tse 85 | 365 | 295 | 250 | 225 | 200 | 175 | 151 | 127 | 103 |
| Lik'hilograma tse 94 | 385 | 310 | 260 | 235 | 210 | 185 | 162 | 137 | 112 |
| +94 lik'hilograma | – | 315 | 265 | 240 | 215 | 190 | 167 | 142 | 117 |
| Lik'hilograma tse 105 | 400 | 320 | 270 | 245 | 220 | 195 | – | – | – |
| +105 lik'hilograma | 415 | 325 | 275 | 250 | 225 | 200 | – | – | – |
Lethathamo la litekanyetso bakeng sa basali (palo: jerk + snatch, kg):
| Sehlopha sa boima | Ketsahalo e kopaneng (kg) | ||||||||
| Batho ba baholo | Banana ba lilemo li 11-15 | ||||||||
| MSMK | MC | CCM | 1 | 2 | 3 | 1 jun | 2 jun | 3 jun | |
| Lik'hilograma tse 34 | – | – | 80 | 72 | 66 | 60 | 54 | 48 | 42 |
| Lik'hilograma tse 36 | – | – | 85 | 77 | 71 | 65 | 58 | 51 | 44 |
| Lik'hilograma tse 40 | – | – | 90 | 83 | 76 | 69 | 62 | 55 | 48 |
| Lik'hilograma tse 44 | – | 120 | 100 | 92 | 84 | 76 | 68 | 60 | 52 |
| Lik'hilograma tse 48 | 165 | 130 | 105 | 96 | 88 | 80 | 72 | 64 | 56 |
| Lik'hilograma tse 53 | 180 | 140 | 115 | 106 | 97 | 88 | 79 | 70 | 61 |
| Lik'hilograma tse 58 | 190 | 150 | 125 | 115 | 105 | 96 | 86 | 76 | 66 |
| Lik'hilograma tse 63 | 205 | 160 | 135 | 125 | 115 | 104 | 93 | 82 | 71 |
| Lik'hilograma tse 69 | 215 | 170 | 145 | 135 | 125 | 113 | 101 | 89 | 77 |
| Lik'hilograma tse 75 | 225 | 180 | 150 | 138 | 127 | 116 | 105 | 94 | 83 |
| +75 lik'hilograma | – | 185 | 155 | 143 | 132 | 121 | 110 | 99 | 88 |
| Lik'hilograma tse 90 | 230 | 190 | 160 | 150 | 140 | 130 | – | – | – |
| Lik'hilograma tse 90 + | 235 | 195 | 165 | 155 | 145 | 135 | – | – | – |
U ka etsa tsoelo-pele joang ka mokhoa o hloekileng?
Lekunutu la khatello e matla ke ho sebetsana le mekhahlelo e fapaneng ea mokhatlo le ho ikoetlisa.
Etsa boikoetliso bo latelang:
- mekoallo ea bareng ho sebetsa ka thoko ho sututsa bareng kaholimo ho uena;
- li-squats tse kaholimo le li-squats tse ka pele ho matlafatsa squat;
- matšoafo a boima a nang le molamu mahetleng ho etsa hore ho be bonolo ho tsoha "likere";
- khefu khefu - boikoetliso bona bo kenyelletsa ho lieha ha metsotsoana e 1-3 ho squat kapa squat e felletseng pele o phethela boikoetliso;
- ho bolaoa ke li-plinths, li-hyperextensions tse nang le litekanyo tse eketsehileng le boikoetliso ba hau ba mpeng le bo oblique ba mpa ho u thusa ho ts'oara mokokotlo oa hau ka ho hlaka ha u tsoha squat le ho qoba ho lemala mokokotlong oa lumbar.
Meaho ea Crossfit
Tafole e ka tlase e na le li-workout tse 'maloa tsa CrossFit tse nang le barbell push. Tlhokomeliso: Sena ha se tšoanelehe ba qalang, kaha se kopanya likarolo tsohle tsa koetliso ea "hardcore" ea 'nete, e leng: litekanyo tse boima tsa ho sebetsa, matla a phahameng, ts'ebetso ea boikoetliso bo phatlohang, lithane tse kholo le mojaro o rarahaneng lihlopheng tsohle tsa mesifa.
| Hloekileng-Jerk-Run | Etsa li-jerks tse 10 le lebelo la limithara tse 400. Likoloi tse 3 ka kakaretso. |
| Tharo e le 'ngoe | Etsa li-barbell tse 10, li-squats tse 20 le batho ba 30 ba bolailoeng. Likarolo tse 5 feela. |
| 2007 | Etsa seketsoana sa 1000m le mekhahlelo e 5 ea li-pullups tse 25 le li-jerks tse 7. Mosebetsi ke ho boloka metsotso e 15. |
| Mohau oa mali | Etsa li-barbell tse 30, 30 barbell jump burpees, 30 pull-up, 30 sit-ups, 30 squats, 30 jerks (fatše) 60kg barbell |
