Ho ikoetlisa le ho ikoetlisa ka kettlebells

Boikoetliso ba sefapano

15K 0 11.11.2016 (e ntlafalitsoeng la ho qetela: 01.07.2019)

Hoa tsebahala hore CrossFit e kenyelletsa libaka tse 'maloa tsa lipapali - e' ngoe ea tsona ke ho phahamisa kettlebell. Sehloohong sena, re u lokiselitse mekhoa e metle ka ho fetisisa ea ho tšela litšepe ka litekanyo, hammoho le mehlala ea ho ikoetlisa le meaho ea WOD.

Kettlebells ke lisebelisoa tse ntle haholo tsa lipapali mme ho thata ho fetisa bohlokoa ba tsona bakeng sa koetliso ea sefapano. Leha ho le joalo, mohahong o felletseng ho ka ba thata ho sebetsana le bona o le mong, empa haeba o ba sebelisa e le sesebelisoa se thusang, phello e tla ba ntle haholo. Ka hona, tlhahiso ea rona ha se ho hlokomoloha boikoetliso ba kettlebell ha u ikoetlisa!

Ho ikoetlisa ka sefapano se nang le kettlebells

Ha re beng haufi le morung ebe re qala hang-hang ka nyeoe eo. Khetho ea boitlhakiso bo sebetsang ka ho fetisisa ba sefapano se nang le litekanyo. Tsamaea!

Sebelisa kettlebell

Ho na le mefuta e 'maloa ea li-kettlebell tsa CrossFit. Re tla shebana le mofuta oa khale oa boikoetliso - ka matsoho a mabeli. Ke hobane'ng ha e hlokahala? Ena ke e 'ngoe ea boikoetliso ba mantlha bo kenyang lihlopha tse' maloa tsa mesifa ka nako e le ngoe: mokokotlo, letheka, maraong le mokokotlong. Ntle le moo, boikoetliso bona bo hlahisa matla a ho phatloha hantle.

Seo u hlokang ho se ela hloko:

• Taba ea bohlokoa ke hore mokokotlo oa hau o lokela ho otloloha ka nako efe kapa efe nakong ea boikoetliso. Se ke oa robala kapa oa liha mahetla a hau.
• Maoto a pharaletse hanyane ho feta mahetla.
• Motsamao ona o hlaha ka lebaka la katoloso ea maoto le mokokotlo - liphaka tsa boikoetliso bona li bapala karolo ea lever (ha baa lokela ho ba le mojaro ofe kapa ofe).
• Ho na le likhetho tse 'maloa tsa ho betsa - ho tloha boemong ba mahlo ho ea holimo. Ha ho na phapang ea mantlha mona, ntle le hore khetlong ea bobeli o boetse o jarisa mahetla le ho sebetsana le tšebelisano 'meleng (khetho e matla ho feta matla).

Kettlebell push (bophahamo bo bokhuts'oane)

Boikoetliso ba kettlebell jerk, ho fapana le ho sesa, bo sebetsa ka mesifa e latelang: maoto, mesifa e melelele ea morao, mahetla, mesifa e meholo ea pectoralis, triceps, biceps le forearm. Kettlebell jerk, joalo ka boikoetliso bo bong bo bongata, e na le mefuta e fapaneng - re tla shebana le khetho ka motsamao o mokhutšoane.

Mokhoa oa ho etsa:

1. Ho qala boemo, maoto a pharaletse hanyane ho feta mahetla, a otlolohile ka botlalo mme a phutholohile, matsoho a mena ka sefubeng - manonyeletso.
2. Qaleho ea boikoetliso e qala ka maoto - o etsa squat e sa tebang ho potlakisa; 'mele o its'etleha hanyane (e le hore sefuba, eseng matsoho, e be setšehetso sa likhetla).
3. Ka mor'a moo, o lokela ho etsa pusisi e matla ka maoto le mokokotlong ka tsela eo ntlheng e kaholimo ea matsapa o emang hanyane menoaneng.
4. Ntle le moo, kholo ea motsamao oa kettlebells e ntse e tsoela pele ka thuso ea matsoho le mahetla, ha ka nako e ts'oanang o lula fatše ka tlas'a likhetla. Ka lebaka leo, o lokela ho ba maemong a seka-squat mme matsoho a hau a otlollotsoe holim'a hlooho ea hau (ho taka palo ea 4).
5. Ebe o phethela boikoetliso ka ho otlolla ka botlalo le maoto a hau. Ka nako e ts'oanang, matsoho a lula a otlolohile kaholimo ho hlooho.

Phoso e tloaelehileng ka ho fetesisa ha u sututsa matsoho ka matsoho a mabeli ke ho sututsa kettlebell ka matsoho pele, ka lebaka leo, ho lokisa kettlebell hloohong ka matsoho a sa otlolohang. Mokhoa ona, haholoholo ka boima bo boima, o tletse likotsi.

Squat ea sefubeng

Hangata mesebetsing ea CrossFit, kettlebells e sebelisoa e le litekanyo bakeng sa boikoetliso bo seng bo ntse bo tloaelehile - ka mohlala, bakeng sa squats ea khale. Ho na le mefuta e fapaneng ea boikoetliso bona - ka tse peli, e 'ngoe sefubeng, ka matsoho a otlolohileng le ka ho theola kettlebell fatše. Re tla shebana le mofuta oa khale - ho sotha ka kettlebell sefubeng.

Mokhoa oa ho etsa boikoetliso o ts'oana le squats ea khale. Bohlokoa:

• Ho qala boemo - maoto a pharaletse hanyane ho feta mahetla, projectile e petelitsoe ka thata ho sefubeng ka matsoho a mabeli.
• Ha u etsa squat, u se ke oa lebala ho leka ho khutlisa noka ea hao, boloka mokokotlo oa hao o otlolohile hape o boloke projectile e le haufi le sefuba sa hau kamoo ho ka khonehang.

Lunges tse ka Holimo

Joalo ka ketsahalong e fetileng, ts'ebetsong ena ea sefapano, kettlebell e sebetsa e le moroalo ho boikoetliso ba 'mele ba ho ikoetlisa - mapheo. Empa ho fapana le li-squats, lisebelisoa tsa lipapali ntlheng ena le tsona li sebetsa e le setsi sa tlatsetso ea mojaro bakeng sa nts'etsopele ea khokahano le ho tenyetseha ha semathi. Ho ikoetlisa ka mofuta oa khale ha ho bonolo kamehla ho ba qalang - hobane ho thata le ho boloka botsitso.

Ka hona, re khothaletsa ka matla ho qala ka litekanyo tse tlase haholo., 'me ka linako tse ling re otlolletse matsoho holimo hloohong.

© ifitos2013 - stock.adobe.com

Mokhoa oa ho ikoetlisa:

1. Boemo ba ho qala - maoto a bophara ba lehetla, matsoho a shebile fatše, a otlolohile, a shebile pele.
2. Ka mor'a moo, re lunge ka leoto le le leng: boemo ba matsoho bo lula bo sa fetohe, mokokotlo o otlolohile (ha o oele pele), ka bonolo re ama fatše ka mangole.

Kettlebell Row

'Me boikoetliso ba hoqetela boo re tla bua ka bona kajeno ke ho bolaoa ha kettlebell ho ea selelu ho tsoa squat. Boikoetliso bona bo boetse bo sebelisoa khafetsa mananeong a koetliso ea sefapano.

© ifitos2013 - stock.adobe.com

E etsoa ka mokhoa o bonolo, ha re boneng mohato ka mohato:

1. Ho qala boemo ba squat, maoto a pharaletseng ho feta mahetla, morao ka kotloloho, sheba ka pele ka pele. Matsoho ka bobeli a ka tlase, a lutse hanyane ka pela maoto bohareng hantle.
2. Re etsa pherekano e matla ka maoto le mokokotlo, 'me ka ho ts'oana re hula projectile ho ea seledung ka thuso ea matsoho. Lifate le litsoeng li lokela ho ba boemong ba mahetla. (kaholimo ha ho hlokahale, ka tlase le eona).

Mesifa ea maoto, mokokotlo, mahetla le li-triceps li kentse letsoho mosebetsing ona.

Ho shebella video ea mekhoa eohle e metle ka ho fetisisa ea sefapano le kettlebells! Likotoana tse 34:

Koetliso ea Crossfit le li-complex tsa kettlebell

Re u khethetse libaka tsa boithapollo tse khahlisang ka ho fetesisa le li-complexes tsa kettlebell. Ha re senye nako - ha re yeng!

E rarahaneng: Funbobbys e litšila 50

Lebitso la boikoetliso lea itlhalosa - moaho ona o hlile oa qabola Mosebetsi ke ho ikoetlisa ka makhetlo a 50:

• Likhoheli;
• Ho bolaoa (60/40 kg);
• Li-push up;
• Swing kettlebell (24 kg / 16 kg);
• Li-squats tsa morao (60/40 kg);
• Mangole ho litsoeng;
• Dumbbell e lahlela (16/8 kg ka 'ngoe);
• Marapo a nang le li-dumbbells (16/8 kg ka 'ngoe);
• Burpee.

Bohlokoa: o ke ke oa arola le ho fapanyetsana boikoetliso mohahong o rarahaneng! Nako ea moeta-pele - se ke oa e etsa hajoale. Nako e tloaelehileng ea ho bolaea baatlelete ke metsotso e 30-60, ho latela koetliso.

E rarahaneng: E ​​botsoa

Mosebetsi kahare ho koetliso ke ho etsa mofuta o mong le o mong oa boikoetliso makhetlo a 50:

• Kettlebell e phamola (25 + 25);
• Kettlebell jerks (25 + 25);
• Mahi kettlebells (ipehele boima).

Mohaho ona o matla ebile o phatloha ka hohle kamoo ho ka khonehang. Re tla tlameha ho fufuleloa. Nako e tloaelehileng ea ho bolaoa ha baatlelete ke metsotso e 5-20, ho latela thupelo.

E rarahaneng: Spartan tse 300

Mosebetsi oa koetliso oa ho ikoetlisa ka tsela e latelang:

• Li-pull tse 25;
• Litlhaselo tse 50 tse bolaeang 60kg;
• Li-push-up tse 50 ho tloha fatše;
• 50 e tlolela holim'a lejoe le katiloeng 60-75cm;
• Bapolasi ba fatše ba 50 (ba thetsa mahlakore ka bobeli = nako e le 'ngoe);
• Nka li-jerks tse 50 tsa litekanyo (li-dumbbells) ho tloha fatše. 24/16 lik'hilograma (25 + 25);
• Lits'oants'o tse 25.

Tlhokomeliso: o ke ke oa senya se rarahaneng mme oa fetola boikoetliso libakeng! Nako e tloaelehileng ea ho bolaoa ha baatlelete ke metsotso e 5-20, ho latela thupelo.

E rarahaneng: Mohato oa maoto oa WOD

Mosebetsi o teng ka har'a koetliso o tjena - ho ikoetlisa makhetlo a 50 ka 'ngoe (ntle le ho fetola tatellano le ntle le ho roba):

• Deadlift (tlosa 30% ea boima ba 'mele);
• Li-push up;
• Mahi le kettlebell (tlosa 70% ea boima ba 'mele);
• Likhoheli;
• Ho nka sefuba le li-shvungs (ho tlosa 50% ea boima ba 'mele);
• Ho tlolela hodima lebokose;
• Ho arola mangole ho ea litsoeng fatše (maoto le matsoho a otlolohile);
• Thapo e tlolang habeli.

E rarahaneng: Tloloko e tsoang liheleng

Hantle, mme qetellong, moaho oa polao. Ke potoloho e le 'ngoe feela ka nako, u se ke ua fetola boikoetliso libakeng. Mosebetsi oa koetliso (moo ho sa bontšoang litekanyo - itokisetse uena):

• Mach 53 (24 kg);
• 200 m ea ho kenella ka litekanyo tse peli matsohong a otlolohileng;
• 53 sumo hula ho selelu;
• Koloi ea 150m e nang le litekanyo tse peli tse otlolohileng;
• 53 Ho utsoa litekanyo tse peli;
• Koloi ea 100m e nang le litekanyo tse peli;
• Katoloso ea Kettlebell;
• 50m ea ho teba ka litekanyo.

Nako e tloaelehileng ea baatlelete ho e qeta ke metsotso e 30-45, ho latela thupelo.

Joalokaha u bona, ena ke thepa ea lipapali e sebetsang hantle 'me e tlatsa li-crossfit complexes hantle,' me ka linako tse ling e ka ba boima bo le bong bo le bong bakeng sa boikoetliso bohle. Haeba u ratile boitsebiso boo, bo abele metsoalle ea hau. Lipotso le litakatso litlatsong!

Shebella video: 30 Min HIIT Kettlebell Workout for Fat Loss u0026 Strength - Kettlebell Training Exercises for Men Women (November 2024).