Kev qoj ib ce hla
7K 1 11/04/2017 (kho dua zaum kawg: 05/16/2019)
Ib txhais tes lub pob kettlebell mus rau hauv lub khib yog ib ce uas tau tsiv mus rau CrossFit los ntawm kev nqa khoom hauv kettlebell thiab kev tawm dag zog tshwj xeeb. Hauv kev sib piv rau lub classic kettlebell txeeb lossis kettlebell chatch mus rau txoj hauj lwm zaum, theem kev zaum ntev yog tsawg heev lossis tsis nyob ntawm no. Qhov no txo qhov kev thauj khoom ntawm ob txhais ceg, tab sis cov leeg ntawm lub xub pwg plhaw ua haujlwm ntau dua.
Cov txiaj ntsig ntawm kev tawm dag zog
Qhov kev tawm dag zog no tso cai rau koj los ua kom lub xub pwg nyom txoj kev hnyav thiab muaj peev xwm ntau dua qub hauv kev hnyav hnyav thiab hla kev tawm dag zog (ntau yam shvungs, barbells, txeeb thiab huv thiab zoo nkauj). Vim tias qhov tseeb ntawm cov leeg caj ceg tsis tshua koom tes hauv kev nqa lub pob zeb me tshaj li ntawm qhov kev sib tw classic, lub nra rau ntawm deltoid thiab trapezius cov leeg nce ntxiv. Qhov no ua rau lub cev sab saud muaj zog thiab loj dua.
Ib qho ntxiv, ntau tus neeg ncaws pob nco ntsoov tias ib txhais tes ib leeg kettlebell txeeb mus rau hauv khib yog qhov kev pabcuam zoo rau kev sib tsoo lossis kettlebell txeeb. Qhov no yog qhov tseeb, qhov ntau dua koj qhov kev ua tau hauv qhov kev tawm dag zog siab (uas yog kev txeeb), qhov ntau dua qhov tshwm sim yuav yog nyob hauv cov kev tawm dag zog classic (kev qoj ib ce tas li). Qhov kev cob qhia no siv tau rau ntau lwm yam kev qoj ib ce, xws li lub hnub tuag thiab lub kwj kab, lub duav sib law liag, thiab ntsej muag zaum qis. Ua raws li cov koom tes pab txav, kev txhim kho tau ua tiav hauv qhov tseem ceeb.
Cov leeg ua hauj lwm dab tsi?
Cia wb mus saib seb cov leeg ua haujlwm li cas thaum ua ib txhais tes kettlebell txeeb mus rau hauv lub khib. Lub ntsiab load poob rau cov pawg hauv qab no:
- deltoid cov leeg;
- trapezoid;
- nqaj qaum extensors.
Quadriceps, gluteal leeg thiab ncej puab sab hauv ua haujlwm tsawg dua. Cov leeg ntawm cov ntawv mob plab ua raws li stabilizers ntawm lub cev thoob plaws lub zog.
Kev tawm dag zog
Cov txheej txheem rau tsoo ib lub nkoj kettlebell nrog ib txhais tes mus rau khib yog raws li nram no:
© Mihai Blanaru - stock.adobe.com
- Tso lub hwj kais mus rau pem hauv ntej. Nws yog qhov zoo dua los siv qhov hnyav hnyav thiab ua haujlwm nyob rau hauv qhov siab rov ua dua, vim nyob hauv qhov kev tawm dag zog no peb txoj haujlwm yog los txhim kho lub zog ntawm qhov kawg ntawm cov leeg ntawm lub xub pwg girdle.
- Ua lub hauv ntej me ntsis khoov, khoov koj lub hauv caug 45 degrees. Pib nqa cov kettlebell tawm hauv av. Ua kom nraub qaum ncaj, lub luj tshib yog me ntsis bent, nrog lwm tus tes peb tuav tus tshuav. Peb txoj haujlwm yog txhawm rau kom hnyav tawm ntawm qhov chaw kom ntau li ntau tau thiab muab nws ua qhov tsim nyog nrawm.
- Thaum lub kettlebell nyuam qhuav nyob saum hauv caug, peb pib rub los ntawm sab xub pwg, zoo li yog qhov peb sim rub mus rau hauv lub puab tsaig. Nyob rau tib lub sijhawm, peb unbend lub lauj tshib thiab tsa tes, txhim kho kettlebell saum peb. Tag nrho cov nqa tawm yog nqa tawm ntawm exhalation. Xws li tsis muaj qhov txuas ntxiv ntawm caj npab ntawm no, peb tsuas yog "pov" kettlebell kom ntau li ntau tau, thiab tom qab ntawd "ntes" nws. Yog li, qhov triceps yog kev xyaum tsis koom nrog hauv kev tshem. Txhawm rau kom muaj qhov nrawm thiab ua haujlwm ntau, nws raug nquahu kom hloov pauv tes uas koj dhia nrog txhua lub sijhawm. Piv txwv li, yog tias koj ua thawj zaug 10 jerks nrog koj sab tes xis, koj lub zog txuag yuav pib khiav, thiab nws yuav nyuaj dua los ua 10 jerks nrog koj sab tes laug yam tsis txhaum txheej txheem.
- Lub ntsiab txawv tshwj xeeb ntawm qhov kev tawm dag zog no yog qhov tsawg lossis tsis zaum. Peb txhua tus yeej ib txwm paub txog qhov tseeb tias qhov kev txeeb quav no suav nrog kev zaum tob nrog tus neeg sib tsoo saum taub hau thiab nce saum lub rooj zaum. Sawv kev tsoo lub zog yog ib zaj dab neeg sib txawv kiag li. Ntawm no nws tsis yog qhov tseem ceeb rau peb los nqa lub cev hnyav, peb tsuas yog txaus siab rau qhov ntau npaum li cas ntawm kev ua haujlwm. Yog li ntawd, zaum thiab tau sawv ntawm qhov chaw zaum yog tsawg ntawm no - cia 5-10 centimeters ntawm kev ua kom meej. Raws li, tsis muaj pauses yog tsim los rau hauv qab ntawm ob qho tib si.
- Rau cov kiv cua ntawm qhov kev tawm dag zog tiag tiag, peb pom zoo kom ua qee yam xws li kev tshem tawm nyiaj tom qab koj tau ua tiav qhov kev npaj tau tus naj npawb ntawm cov neeg khib siab. Qhov no yog ib qho ntawm cov kev tawm dag zog uas ib txhij nqa tag nrho cov nqaij ntshiv ntawm lub cev thiab ua rau lawv lub cev muaj zog.
Cov ncauj lus kom ntxaws qhia txog cov kev tawm dag zog:
Qhov kev kawm xyaum
Lub zog tom ntej no yog qhov tsim nyog rau kev npaj rau kev sib tw lossis rau txoj kev ua kom cov neeg ncaws pob tshwm sim los ntawm kev sib tw ib kettlebell txeeb. Rau nws txoj kev ua tiav, qee qhov kev paub yuav tsum muaj; kev ncaws pob pib los ntawm kos, lub nra yuav loj dhau. Koj kuj tseem yuav xav tau ib pawg ntawm cov khoom hnyav hauv qab no: 16, 20, 22, 24, 26, 28 kg. Lub sijhawm qhia rau ob txhais tes, uas yog, yog tias nws sau li 4 feeb, tom qab ntawv 2 rau txhua txhais tes.
6 lub limtiam program:
Lim tiam 1 | |
Ua haujlwm 1 | |
24 kg | 1 min |
20 kg | 2 feeb |
16 kg | 3 feeb |
Ua haujlwm 2 | |
24 kg | 2 feeb |
20 kg | 3 feeb |
16 kg | 4 feeb |
Workout 3 | |
24 kg | 3 feeb |
16 kg | 6 feeb |
Lim tiam 2 | |
Ua haujlwm 1 | |
24 kg | 2 feeb |
20 kg | 3 feeb |
16 kg | 4 feeb |
Ua haujlwm 2 | |
24 kg | 3 feeb |
20 kg | 4 feeb |
16 kg | 5 feeb |
Workout 3 | |
16 kg | 8 feeb (nkag) |
Lim tiam 3 | |
Ua haujlwm 1 | |
26 kg | 1 min |
24 kg | 2 feeb |
20 kg | 3 feeb |
Ua haujlwm 2 | |
26 kg | 2 feeb |
24 kg | 3 feeb |
20 kg | 4 feeb |
Workout 3 | |
26 kg | 3 feeb |
20 kg | 6 feeb |
Lim tiam 4 | |
Ua haujlwm 1 | |
26 kg | 2 feeb |
24 kg | 3 feeb |
20 kg | 4 feeb |
Ua haujlwm 2 | |
26 kg | 3 feeb |
24 kg | 4 feeb |
20 kg | 5 feeb |
Workout 3 | |
20 kg | 8 feeb (nkag) |
Lim tiam 5 | |
Ua haujlwm 1 | |
28 kg | 1 min |
26 kg | 2 feeb |
24 kg | 3 feeb |
Ua haujlwm 2 | |
28 kg | 2 feeb |
26 kg | 3 feeb |
24 kg | 4 feeb |
Workout 3 | |
28 kg | 3 feeb |
24 kg | 6 feeb |
Lim tiam 6 | |
Ua haujlwm 1 | |
28 kg | 2 feeb |
26 kg | 3 feeb |
24 kg | 4 feeb |
Ua haujlwm 2 | |
28 kg | 3 feeb |
26 kg | 4 feeb |
24 kg | 5 feeb |
Workout 3 | |
24 kg | 8 feeb (nkag) |
Koj tseem tuaj yeem rub tawm cov program no los ntawm qhov txuas.
Raws li rau kev ntsuas ntawm kev tawm dag zog. Raws li qhov kwv yees lub phiaj xwm rau lub zog loj ntawm 24 qhov hnyav hauv qhov kev sib tw dhau los 70-80 zaug, tus nqi yuav tsum yog 14-16 zaug ib feeb nrog qhov hnyav ntawm 24 kg, 20 kg - 16-18 r / m, 16 kg - 20 r / m, siab npaum li sai tau ...
daim ntawv qhia hnub ntawm cov txheej xwm
tag nrho cov xwm txheej 66