Txoj Kev Huv thiab Jerk yog ib qho kev tawm dag hauv cov laus uas tau txav mus rau kev cob qhia kev ua haujlwm crossfit.
Vim tias cov txheej txheem cov nyom ntawm cov kev tawm dag zog, raws li txoj cai, barbell laub muaj nyob hauv qhov kev kawm los ntawm cov neeg paub ntau dua thiab paub kis las, txawm li cas los xij, ntau tus neeg pib tseem sim ua lub laub (hmoov tsis zoo, feem ntau tsis raug) hauv lawv txoj kev kawm. Hauv peb tsab xov xwm hnub no, peb yuav qhia koj txoj kev ntawm kev qhia qhov tseeb ua tiav ntawm lub laub thiab yuav pab txo kom tsawg kev pheej hmoo ntawm kev raug mob.
Dab tsi peb muaj niaj hnub no raws li phiaj xwm:
- Vim li cas koj yuav tsum ua lub laub barbell?
- Kev tawm dag zog
- Yuam kev ntawm cov kws ncaws pob novice
- Cov qauv kev ua kis las
- Yuav ua li cas kom ua tiav qhov ntsuas hluav taws xob taw ntawm qhov taw tes?
- Crossfit ntau ceg nrog lub laub barbell.
Vim li cas no ce xav tau?
Raws li ib tug menyuam, txawm tias ua ntej kuv tau mob siab rau kev koom nrog kev ua kis las, Kuv nyiam saib menyuam kev sib tw kom yuag. Qhov no yog qhov kev ua si nawv tiag tiag, thiab ntau tus neeg ncaws pob, xws li Yuri Petrovich Vlasov, Leonid Ivanovich Zhabotinsky, Vasily Ivanovich Alekseev thiab lwm tus, tau tawm hauv cov cuab yeej kis las loj heev, thiab lawv cov txiaj ntsig zoo txuas ntxiv los txhawb cov neeg ncaws pob los ntawm thoob plaws lub ntiaj teb txawm tias tom qab xyoo lawm.
Cov neeg ua kom lub cev ua qhov hnyav tau ua kom huv si thiab txav ntawm kev sib tw hauv kev sib tw, thiab lawv txoj haujlwm tseem ceeb yog los nqa qhov hnyav tshaj. Hauv CrossFit, peb ua raws li lub hom phiaj sib txawv me ntsis, ua qhov huv thiab kev qoj ib ce kom nce tonnage thiab kev qhia dav dav.
Kuv tsis paub txog koj, tab sis rau kuv qhov nyuaj uas muaj lub laub barbell yog qhov nyuaj tshaj plaws vim yog qhov hnyav ua hauj lwm hnyav thiab qhov yuav tsum tau ua raws cov txheej txheem tseeb tsis muaj lus nug. Yog tias koj nyeem tag nrho cov tonnage rau kev sim, koj tau txais tus lej loj. Tab sis tom qab ua tiav txhua qhov nyuaj, txawm tias lawv yuav nyuaj npaum li cas los, txoj kev xav zoo siab tau los, zoo li kuv paub tias kuv tau ua haujlwm 100%.
Thaum lub laub barbell, cov leeg hauv qab no ua haujlwm: plaub qaws, glutes, nqaj qaum txuas ntxiv, thiab deltoids. Yog li ntawd, kuv pom zoo kom faib lub nra thaum lub lim tiam, piv txwv li, tsis txhob ua qhov hnyav hnyav rau hauv kev ua ib qho kev tawm dag zog thiab hnyav hnyav thiab ua rau zaum sab pem hauv ntej ntawm lwm qhov. Yog li, koj cov leeg tsuas yog tsis muaj sijhawm yuav rov qab zoo, kev dhau los yuav tuaj, uas yuav ua rau tsis muaj kev kawm tiav ntawm kev kawm, kev mob nqaij tas mus li, mob nkees ntev, pw tsis txaus thiab ua rau lub hauv nruab nrab cov hlab ntsha tsis muaj zog.
Cov txheej txheem laub Barbell
Vim tias cov cuab yeej ntawm cov txheej txheem kev tawm dag zog, kuv xav kom koj nrhiav kev pab ntawm cov kws tshaj lij. Hauv qab no Kuv yuav sim piav qhia qhov tseeb kom ntau li ntau tau cov txheej txheem raug rau kev ua lub laub, tab sis tsuas yog saib ntawm sab nraud tuaj yeem koj soberly ntsuas cov txheej txheem, taw tes qhia yuam kev thiab pab pawg ntseeg ua tiav qhov xav tau.
Lub puab tsaig sawv ntsug yog kev qoj ib ce ua haujlwm tau yooj yim, thiab cov neeg ua lub cev nyhav tau txhawb nqa cov txheej txheem rau xyoo. Lub thawv txav ntawm lub ntsej muag ua rau muaj qhov ntau ntawm qhov txav, thiab lub zog nws tus kheej muaj ntau theem: ripping lub bar tawm hauv pem teb, nkag, rub tawm, thawb thiab rub "txiab". Txhua ntu yuav tsum tau ua haujlwm kom sib cais kom nkag siab txog biomechanics ntawm kev txav. Nyob rau hauv tsis muaj qhov xwm txheej yuav tsum koj maj yog tias koj tsis raug muab cais theem. Pib xyaum ua tejyam nyhav me me kom txog thaum tus kws qhia txaus siab rau koj cov txheej txheem. Tom qab ntawd koj tuaj yeem pib thawb, rov pib nrog hnyav hnyav.
Rhuav tshem qhov bar tawm hauv pem teb
Pib txoj haujlwm:
- Ko taw lub xub pwg dav sib nrug;
- Cov tes tuav lub bar me ntsis dav dua li lub xub pwg nyom nrog lub "xauv" tuav;
- Ntiv taw me ntsis sib nrug, qhov nruab nrab ntawm lub ntiajteb txawj nqus nyob ntawm luj taws;
- Ua kom koj lub nraub qaum ncaj ncaj, thaum tswj hwm tus kab mob ntuj-nyob hauv qab nraub qaum;
- Tsa lub xub pwg nyom rov qab me ntsis, ntsia yog qhia ncaj qha rau pem hauv ntej.
Peb txoj haujlwm yog kom tshem cov barbell tawm hauv pem teb nrog kev pab ntawm kev sib zog los ntawm ob txhais ceg thiab sab nraub qaum thiab muab nws kom ceev nrawm txhawm rau txhawm rau muab pov rau hauv siab. Tsa qhov bar rau sab saud lub hauv caug, nrog lub bar kom ze ze rau daim ntaub thaiv dav li sai tau.
Undermining
Txhawm rau kom muab qhov barbell ua kom nrawm nrawm thiab muab pov rau hauv lub hauv siab, koj yuav tsum ua kom ncaj koj ob txhais ceg thiab lub cev, sawv ntawm koj cov ntiv taw (tso cai dhia me me), khoov koj ob sab caj npab thiab "lees txais" nws nrog koj lub hauv siab, thaum tib lub sijhawm pib txo qis koj tus kheej rau hauv khooj ywb. Hauv qhov no, lauj tshib yuav tsum nqa tawm hauv koj xub ntiag.
Faj
Thaum lub bar nyob ntawm theem ntawm lub hnub ci plexus, peb pib khwj ywb hauv qab nws, thaum pib nws nrog kev txav ntawm lub xub pwg mus rau hauv siab. Yog tias txhua yam ua tiav kom raug, li ntawm ib nrab ntawm qhov khuam ywb, lub bar yuav tsum "poob" rau koj lub hauv siab. Peb nrog nws zaum ntawm peb hauv siab hauv tag nrho cov, tag nrho sawv thiab kho peb tus kheej. Peb muaj ob peb lub vib nas this los sib sau ua ke lub zog thiab npaj rau thawb tawm. Thaum lub sijhawm thawb ntawm txoj kab, lub luj tshib yuav tsum ua kom deb ntawm ib sab kom lub bar tsis nyob ntawm koj lub hauv siab, tab sis ntawm koj lub xub pwg.
Ejection + scissor zaum khooj ywb
Nrog rau kev txav ntawm cov ceg thiab pob tw, peb pib thawb lub bar kom siab dua, thaum ua yeeb yam "tsoo pa". Qee qhov hnyav nqa ua qhov sib cais squat, tab sis vim yog qhov ua haujlwm ntawm lub cev ntawm cov neeg feem ntau, lub scissor squat yog yooj yim rau lawv thiab tso cai rau lawv nqa nyhav dua. Peb ua lub dhia me me, nqa ib txhais ceg mus tom ntej thiab lwm sab nraub qaum. Qhov txav cuam tshuam zoo li barbell ntsws. Sai li peb tau ntes cov kev tshuav nyiaj li cas, peb muab cov ceg hauv qab tso rau sab pem hauv ntej thiab kho peb tus kheej hauv txoj haujlwm no. Lub barbell tam sim no tuaj yeem poob rau hauv pem teb.
Cov kev qhia kom ntxaws hauv qhov txheej txheem ntawm kev thawb lub barbell ntawm daim video:
Tej yam ua yuam kev pib tshiab
- Cov thawb tawm ntawm qhov tawm ntawm qhov bar yog ua tiav feem ntau vim yog kev siv zog ntawm quadriceps thiab pob tw, thaum lub deltas thiab triceps yog lub luag haujlwm rau stabilizing lub projectile. Tsis txhob yuam kev huv si thiab khib nrog lub Schwung lossis cov tub rog xovxwm, ntawm no peb tsis co ntawm peb lub xub pwg, peb ua txhaum txoj cai ntawm physics.
- Tsis txhob txeeb thiab peeb zeej hauv khau ntaub lossis khau ntaub. Siv ob peb txhiab rubles thiab yuav cov khau siab hnyav tshwj xeeb, lawv yuav pab ua kom lub cev nyob hauv qhov chaw raug thaum lub sijhawm zaum khooj. Nyob rau hauv ib zaug, Kuv ntxiv 40 kg rau zaum rub nrog barbell hauv ob qhov kev sib tw, tsuas yog hloov ntawm khau ntaub mus rau khau hnyav. Qhov kev kawm tau huv thiab kev txav tau zoo yog tsis ntev tom ntej.
- Pom tus cob qhia paub cai. Koj nyuaj yuav muaj peev xwm xa cov txheej txheem thawb qhov tseeb ntawm koj tus kheej, tsuas yog saib ntawm sab nraud koj tuaj yeem hloov kho cov txheej txheem, cia siab rau tus neeg lub cev ntawm lub cev.
- Them nyiaj tshwj xeeb rau kev ncab koj txhais tes thiab lauj tshib. Thaum lub bar tso rau ntawm lub hauv siab thiab lub luj tshib yog rub rau pem hauv ntej, cov pob qij txha thiab cov nqaj tau txais kev nyuaj siab ntau. Siv qoj ib ce-dag zog ua kom ntxiv dag zog koj cov leeg thiab leeg.
Cov Qauv
Tom ntej no, peb tau npaj rau koj cov qauv txheej txheem rau kev sib tsoo barbell hauv lub xyoo, pom zoo los ntawm FTA ntawm Russia.
Cov lus ntawm cov qauv rau cov txiv neej (npaum li cas: jerk + txeeb, choo):
| Cov qeb hnyav | Txheej xwm ua ke (kg) | ||||||||
| Cov neeg laus | Cov tub muaj hnub nyoog 11-15 xyoos | ||||||||
| MSMK | MC | CCM | 1 | 2 | 3 | 1 Lub hli | 2 Ib Hlis | 3 jun | |
| 34 kg | – | – | 90 | 82 | 76 | 70 | 64 | 58 | 52 |
| 38 kg | – | – | 105 | 96 | 88 | 80 | 72 | 64 | 56 |
| 42 kg | – | – | 120 | 110 | 100 | 90 | 80 | 70 | 60 |
| 46 kg | – | – | 130 | 119 | 108 | 97 | 86 | 75 | 64 |
| 50 Kg | – | 180 | 150 | 137 | 124 | 110 | 96 | 82 | 68 |
| 56 kg | 255 | 205 | 170 | 154 | 138 | 122 | 106 | 90 | 74 |
| 62 kg | 285 | 230 | 190 | 170 | 152 | 134 | 116 | 98 | 80 |
| 69 kg | 315 | 255 | 205 | 185 | 165 | 145 | 125 | 106 | 87 |
| 77 kg | 350 | 280 | 235 | 210 | 187 | 164 | 141 | 118 | 95 |
| 85 kg | 365 | 295 | 250 | 225 | 200 | 175 | 151 | 127 | 103 |
| 94 kg | 385 | 310 | 260 | 235 | 210 | 185 | 162 | 137 | 112 |
| +94 kg | – | 315 | 265 | 240 | 215 | 190 | 167 | 142 | 117 |
| 105 kg | 400 | 320 | 270 | 245 | 220 | 195 | – | – | – |
| +105 kg | 415 | 325 | 275 | 250 | 225 | 200 | – | – | – |
Cov lus ntawm cov qauv rau cov poj niam (npaum li cas: poj niam + txhaws ntswg, kg):
| Cov qeb hnyav | Txheej xwm ua ke (kg) | ||||||||
| Cov neeg laus | Cov ntxhais muaj 11-15 xyoos | ||||||||
| MSMK | MC | CCM | 1 | 2 | 3 | 1 Lub hli | 2 Ib Hlis | 3 jun | |
| 34 kg | – | – | 80 | 72 | 66 | 60 | 54 | 48 | 42 |
| 36 kg | – | – | 85 | 77 | 71 | 65 | 58 | 51 | 44 |
| 40 Kg | – | – | 90 | 83 | 76 | 69 | 62 | 55 | 48 |
| 44 kg | – | 120 | 100 | 92 | 84 | 76 | 68 | 60 | 52 |
| 48 kg | 165 | 130 | 105 | 96 | 88 | 80 | 72 | 64 | 56 |
| 53 kg | 180 | 140 | 115 | 106 | 97 | 88 | 79 | 70 | 61 |
| 58 kg | 190 | 150 | 125 | 115 | 105 | 96 | 86 | 76 | 66 |
| 63 kg | 205 | 160 | 135 | 125 | 115 | 104 | 93 | 82 | 71 |
| 69 kg | 215 | 170 | 145 | 135 | 125 | 113 | 101 | 89 | 77 |
| 75 kg | 225 | 180 | 150 | 138 | 127 | 116 | 105 | 94 | 83 |
| +75 kg | – | 185 | 155 | 143 | 132 | 121 | 110 | 99 | 88 |
| 90 kg | 230 | 190 | 160 | 150 | 140 | 130 | – | – | – |
| 90 kg + | 235 | 195 | 165 | 155 | 145 | 135 | – | – | – |
Yuav ua li cas nce qib ntawm kev nyiam huv thiab khib?
Cov lus zais ntawm lub zog thawb zog yog ua haujlwm tawm ntawm cov theem ntawm cov txav thiab ua cov pabcuam ntu.
Ua tej yam hauv qab no:
- lub laub ntawm qhov bar cais cais tawm ua haujlwm thawb lub bar sab saud;
- muab pawg ntawm sab saum taub ntsej muag zaum sab hauv pem hauv ntej thiab ntsej muag zaum kom khov kho qhov tawm tsam;
- lub ntsws tshwj xeeb hnyav nrog daim npog rau ntawm xub pwg kom nws yooj yim kom sawv ntawm "txiab";
- paws qoj ib ce - qhov kev tawm dag zog no koom nrog ncua sijhawm li 2-3 feeb hauv ib nrab nqos dej lossis zaum tsaws ua ntej ua tiav qhov kev tawm dag zog;
- kev tuag ntawm plinths, hyperextensions nrog rau kev hnyav ntxiv thiab koj nyiam lub plab thiab oblique plab ua hauj lwm kom pab koj tuav koj tus tub ntxhais kom meej meej thaum nce tawm ntawm lub duav thiab zam kom tsis txhob raug mob hauv lub caj dab ntawm lub lumbar.
Hla ntsej muag ntau txoj
Cov lus hauv qab no muaj ntau lub CrossFit workouts uas muaj lub laub barbell. Mloog: qhov no yeej tsis haum rau cov neeg pib tshiab, vim nws koom nrog txhua lub ntsiab ntawm kev kawm tiag tiag "nyuaj", xws li: hnyav hnyav ua haujlwm, kev siv lub cev nyhav, kev tawm dag zog lub peev xwm, cov tonnage loj loj thiab cov khoom hnyav ua rau txhua pawg mob.
| Ntxuav-Jerk-Khiav | Ua yeeb yam 10 jerks thiab 400m khiav tawm 3. 3 ncig hauv tag nrho. |
| Peb ib | Ua 10 qhov barbell jerks, 20 barbell zaum taub, thiab 30 tuag. Tsuas yog 5 puag ncig. |
| 2007 | Ua yeeb yam ntawm 1000 meters ntawm kev sib tw thiab 5 puag ncig ntawm 25 rub-tawm thiab 7 jerks. Cov haujlwm yog khaws cia hauv 15 feeb. |
| Ntshav txoj kev hlub | Ua yeeb yam 30 barbell jerks, 30 barbell dhia burpees, 30 rub-ups, 30 zaum-ups, 30 zaum, 30 jerks (tawm hauv pem teb) 60kg barbell |
