CrossFit siv cov kev ua kom sib haum ua kom zoo, qiv nyiaj ntau los ntawm kev ua kis las xws li kev hnyav, kev ua si lub cev, kev ncaws pob, lub zog, thiab nqa khoom nqa kettlebell. Ib qho ntawm cov kev tawm dag zog no yuav tham txog hnub no - thawb ob lub kettlebell hauv qhov ntev ntev (Ob Chav Kettlebell Ntev Ntev).
Ua ntej pib kev piav qhia ntawm cov txheej txheem, nws yuav tsum hais cov hauv qab no: ua ntej koj suav nrog qhov kev piav qhia hauv koj cov chaw nyob, koj yuav tsum ua tib zoo kawm nws, i.e. txawj txhua yam ntawm kev txav nrog cov hnyav me me, kawm paub tag nrho cov kev txav, dua nrog qhov hnyav me me, maj mam paub qhov kev tawm dag zog nrog lub cev nyhav ua haujlwm rau koj tus kheej, thiab tsuas yog tom qab ntawd siv nws ua ib feem ntawm cov nyuaj!
Kev tawm dag zog
Nws raug nquahu kom nthuav tawm txoj kev thawb rau lub voj voog ntev hauv daim ntawv ntawm ob ntu: ncaj qha thawb ob lub nra hnyav los ntawm lub hauv siab thiab coj tus kettlebells hauv txoj haujlwm dai ntawm caj npab ncaj, tom qab ntawd coj lawv tawm ntawm lub hauv siab.
Qhov yeeb yaj kiab luv luv no qhia meej txog cov haujlwm tseem ceeb ntawm tus neeg ncaws pob thaum ua yeeb yam kettlebell hauv lub voj voog ntev:
Txo qhov hnyav rau ntawm lub hauv siab
Raws kev coj ua, kev qoj ib ce tawm ntawm lub zog nyhav los ntawm lub hauv siab: tes so, tes taw hnyav li ntawm lub hauv siab nyob ntawm tus yam ntxwv. Thaum peb coj kettlebells ntawm lub hauv siab, koj yuav tsum ua cov hauv qab no:
- khoov koj lub hauv caug me ntsis, cushioning lub luag haujlwm ntawm lub ntsag thiab hauv caug;
- me ntsis qaij lub cev rov qab, yog li nqus tau cov load ntawm qhov nraub qaum.
Lub ntsiab lus tseem ceeb: nws yog qhov zoo tshaj plaws los ntawm qhov pom ntawm kev ua haujlwm ntau tshaj plaws ntawm kev txav mus los, txo qis koj ob txhais caj npab, so koj lub luj tshib los tiv thaiv cov pob txha ntsej muag ntawm cov pob txha iliac - nrog kev txhim kho ntau dua ntawm lub plhaub, hauv thaj chaw hauv siab, koj yuav ua tsis taus pa.
Txo qhov hnyav mus rau qhov chaw dai
Cov theem tom ntej yog kev txuas ncaj qha ntawm kev txo qis mus rau hauv siab. Nrog rau lub cev, zoo li nws, peb thawb lub tes taw kom deb ntawm lub hauv siab, kom tsis txhob kis peb caj npab. Tib lub sijhawm, nyob rau hauv txoj kev hnyav ntawm lub nra, peb txav lub cev mus tom ntej tom qab nyhav, thaum me ntsis khoov rau hauv lub hauv caug pob qij txha. Txhawm rau theem ntawm lub duav, ob txhais tes yuav tsum tau so; thaum lub sijhawm tawm ntawm qhov hnyav nruab nrab ntawm tus ncej, nws yog qhov yuav tsum tau nthuav tawm ntawm txhais tes kom koj tus ntiv tes xoo saib mus rau tom hauv ntej thiab nce mus - qhov no yuav tiv thaiv ob txhais caj npab ntawm kettlebells ntawm tig hauv xib teg thiab cov ntiv tes sai sai.
Kettlebell viav vias rov qab
Lub viav vias rov qab nrog cov kettlebells nyuam qhuav pib nrog qhov tseeb tias peb unrolled tus txhuam raws li tau hais los saum no. Nyob rau tib lub sijhawm, forearms kov lub plab mog, peb tawm hauv lub cev mus tom ntej vim khoov hauv lub duav thiab lub hauv caug, nws raug nquahu kom qis qis dua khoov duav thiab kho. Qhov chaw siab tshaj plaws ntawm kettlebells tom qab nraub qaum yog hu ua "rov qab tuag lub plawv".
Undermining
Undermining yog theem ntawm kev qoj ib ce thaum inertial nrawm tau muab rau tes taw hnyav li, vim qhov ntawd qhov projectile yog tso ncaj qha. Los ntawm kev txuas cov pob qij txha ntawm ob txhais ceg, ntxiv rau ntxiv rau lub duav rau sab caj npab, peb nqa lub kettlebells kwv yees li mus rau qib muag thiab ua tiav theem kawg ntawm kev tawm dag zog.
Muab cov khoom hnyav rau ntawm lub hauv siab: thaum lub kettlebells ncav cuag qhov chaw, txhais tes txav mus rau pem hauv ntej me ntsis, zoo li yog thawb ntawm cov hneev ntawm lub plhaub, thiab lub luj tshib khoov, yog li qhov hnyav ntawm qhov hnyav tau faib rau ntawm lub xub pwg thiab caj npab, lub luj tshib so ntawm cov leeg ntawm pob txha mos.
Laub
Lub laub ua tawm vim yog lub zog fused txuas ntawm ob txhais ceg thiab pob qij txha ntawm txhais tes - lub txim rau qhov projectile tau teeb tsa thaum lub hauv caug thiab lub ntsag pob qij txha tau txuas ntxiv, qhov zoo dua qhov kev txav no ua haujlwm, lub zog tsawg dua ntog ntawm cov leeg ntawm caj npab thiab sab sauv ntawm lub duav thiab, raws li, rov ua dua ntawm qhov kev qoj ib ce koj tau yuav tau ua.
Nws raug nquahu kom paub qhov kev tawm dag zog hauv qhov chaw, raws li txoj kev tau piav qhia saum toj no.
Ib qho tseem ceeb! Ua tsis taus pa yog nqa tawm tsis tu ncua thoob plaws kev tawm dag zog! Ua pa ntev mus yuav tsum tsis txhob tso cai!
Qhov kev kawm xyaum
Cov teeb hauv qab no haum rau cov neeg ncaws pob nrog qee cov kev paub txog hauv kev nqa kettlebell uas xav ua kom lawv qhov kev tshwm sim hauv kev huv thiab kev khib ntawm ob kettlebells. Nws kuj yog qhov zoo heev rau kev npaj rau kev sib tw.
Rau kev kawm tiav, nws yog ntshaw kom muaj cov khoom hnyav li hauv qab no: 16, 20, 22, 24, 26, 28 kg. Ua qhov kawg, koj tuaj yeem siv cov dumbbells.
6 lub limtiam program:
| Lim tiam 1 | |
| 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 | |
| 24 kg | 4 feeb |
| 16 kg | 6 feeb |
| Lim tiam 2 | |
| Ua haujlwm 1 | |
| 24 kg | 2,5 feeb |
| 20 kg | 3.5 feeb |
| 16 kg | 4,5 feeb |
| Ua haujlwm 2 | |
| 24 kg | 3.5 feeb |
| 20 kg | 4,5 feeb |
| 16 kg | 5.5 feeb |
| Workout 3 | |
| 16 kg | 8 feeb (nkag) |
| Lim tiam 3 | |
| 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 | |
| 26 kg | 4 feeb |
| 20 kg | 6 feeb |
| Lim tiam 4 | |
| Ua haujlwm 1 | |
| 26 kg | 2,5 feeb |
| 24 kg | 3.5 feeb |
| 20 kg | 4,5 feeb |
| Ua haujlwm 2 | |
| 26 kg | 3.5 feeb |
| 24 kg | 4,5 feeb |
| 20 kg | 5.5 feeb |
| Workout 3 | |
| 20 kg | 8 feeb (nkag) |
| Lim tiam 5 | |
| 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 | |
| 28 kg | 4 feeb |
| 24 kg | 6 feeb |
| Lim tiam 6 | |
| Ua haujlwm 1 | |
| 28 kg | 2,5 feeb |
| 26 kg | 3.5 feeb |
| 24 kg | 4,5 feeb |
| Ua haujlwm 2 | |
| 28 kg | 3.5 feeb |
| 26 kg | 4,5 feeb |
| 24 kg | 5.5 feeb |
| Workout 3 | |
| 24 kg | 8 feeb (nkag) |
Koj tseem tuaj yeem rub tawm cov program no los ntawm qhov txuas.
Ib qho tseem ceeb yog qhov ceev ntawm lub laub kettlebell. Yog tias koj xav ua tiav qhov txiaj ntsig 24 rau 100 zaug, tom qab ntawd 16 kg - 14-16 zaug / feeb, 20 kg - 12-14 r / m, 24 kg - 10-12 r / m, 26 kg - 8-10 r / m , 28 kg - 6-8 r / m.
Koj tuaj yeem saib cov txheej txheem ua pa kom raug rau hauv cov yeeb yaj kiab hauv qab no:
Hla ntsej muag ntau txoj
Crossfit complexes, qhov twg thawb ntawm ob lub kettlebell rau lub voj voog ntev yog siv:
| Jag 28 |
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| Qauv Ntev-sijhawm Jerk Workout |
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| Txoj hmoo ntawm tus txiv neej |
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| Lub Cuaj Hli |
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