Okuphuma kokuphuma kokuphakamisa izinsimbi kwama-Olympic sekunesikhathi eside kunconywa njengokuzivivinya kukaNdunankulu amandla nokuqeqeshwa kokumisa isimo. Manje sekunobufakazi bokuthi cishe akulona iqiniso. Kubantu abaningi, isikhathi esiningi, i-kettlebell swing iwukunyakaza kwamandla okungcono kunanoma yikuphi okuphuma kokuphakanyiswa kwe-Olympic.
Ukunwetshwa kwe-hip okugcwele kuyisihluthulelo
Ukugijima, ukushaya, ukujikijela, nokushwiba ilulwane ukunyakaza okunikwa amandla ama-hips akho ngesandiso senyonga esigcwele, esinamandla. Ukunwetshwa kwe-hip okuphelele kuyingxenye yokunyakaza kwakho okuphansi komzimba lapho usondela khona futhi ufinyelele ukuma ngokugcwele, okunwetshiwe ngokugcwele.
Kumakheshi wama-Olympic, kufanele ubambe ibha. Abaqalayo nabaphakamisi abaphakathi cishe abakaze bafinyelele ekwandisweni kwe-hip egcwele ngoba sebevele balungiselela ukucwilisa bahlehle ukuze bafinyelele ibha. Ku-kettlebell swing, kulula ukuthola isandiso esigcwele, esisheshayo, nesinamandla, ngisho nabaqalayo.
Ku-kettlebell swing, ubamba isisindo ngama-hamstrings akho.
Enye yezingozi ezinkulu zokulimala kwezemidlalo ukuklebhula umsipha. Olunye ucwaningo lwakamuva lubonise ukuthi ukwakha ama-hamstrings aqinile futhi amade kuyindlela eyodwa yokunciphisa leyo ngozi yokulimala.
Kuvidiyo yokushwibeka ngenhla, ubona i-kettlebell ihlehla futhi inehlisa ijubane, iqeda isigaba sokubamba endaweni lapho ama-hamstrings eluliwe.
Lokhu kulayisha i-hamstring njengoba yeluliwe, kuyilapho futhi iqinisa futhi yandisa imisipha, lokho kanye okuye kwaboniswa ukunciphisa ingozi yezinyembezi ze-hamstring. Kuphinde kube wumnyakazo oqinisa ama-hamstrings angaphakathi ngaphezu kwe-outer hamstrings, okungase futhi kunciphise ingozi yokukhala izinyembezi.
Akukho okuphuma kokunye kokuphakanyiswa kwe-Olympic okunale nzuzo yokwelula i-hamstring enesisindo, ngakho-ke akukho ukuhluka kokuphakamisa ama-Olympic okusiza ukwehlisa ingcuphe yokulimala kwe-hamstring kuyilapho namandla okuqeqesha njengokushwibeka kwe-kettlebell.
ukuqeqeshwa ovundlile
Ama-Swings anesici sokuphatha esivundlile esisobala esingenakho ukuphakanyiswa kwama-Olympic. Ekujikeni, uphushela ikettlebell phambili, kude nawe ngendlela ongeke ukwazi ngayo nge-barbell. Uma wenze njalo, ubungeke ukwazi ukubamba ibha bese uqedela ilifti.
Lesi sici esivundlile sibalulekile kwezemidlalo, njengoba kuyindlela efanayo nezinqe ezisebenza ngayo kuma-sprints, ama-punch, ama-swings, ukuphonsa, njll. Bukhona ubufakazi bokuthi ukuqeqesha ukunyakaza kwamandla okuvundlile esikhundleni sokunyakaza kwamandla aqondile kuphumelela kakhulu ekuthuthukiseni ukugijima.
Olunye ucwaningo luqhathanise ama-barbell thruster nama-squats e-barbell futhi ama-thruster abesebenza kakhulu. Kuphakanyiswe ukuthi imvelo evundlile kanye nobubanzi obukhulu bokunwetshwa kwe-hip yama-thrusters kungase kube isizathu sokuthi kungani kuphumelele kakhulu.
Okushiwo yi-kettlebell swing, ngokungafani nokuphakamisa ama-Olympic, yilokho amaswing analezi zimfanelo zokunwetshwa kwe-hip evundlile nenkulu ekuphakameni okuqhumayo, okuphakamisa ukuthi zizodlulisela kangcono isivinini kanye nokunyakaza kwezemidlalo okuvundlile kune-powerlift emile efana ne-Olympic.
Ama-kettlebell kulula ukuwafunda
Noma ubani oke wazama ukufunda ama-Olympic lifts njengomuntu oqalayo uyazi ukuthi kunzima kangakanani.
Kungaba mnandi kakhulu futhi kuvuze njengomdlalo wawo, kodwa ngeshwa, kwehlisa kakhulu inani lamakheshi wama-Olympic ukuze uthole amandla kanye nesimo. I-kettlebell swing ilula futhi kulula ukuyifunda ezingeni lapho uvula khona izinzuzo.
Kube nocwaningo olwaluqhathanisa ukusebenzisa i-kettlebell ngokumelene nokuhlanza nokudonsa okuphezulu. Naphezu kweqiniso lokuthi iqembu le-kettlebell lisebenzise imithwalo elula kakhulu, ukugxuma okuqondile nokuhlanza amandla kube ngcono ekupheleni kocwaningo njengoba nje iqembu eliqeqeshe amandla ahlanzekile.
Izinzuzo zamandla ezinkulu uma kuqhathaniswa zeqembu le-kettlebell zehlisiwe zaba kulula kakhulu kunokufunda nokuqeqesha i-kettlebell swing ngezinzuzo zomzimba ngenkathi iqembu le-barbell lisazama ukuba yingcweti izici zobuchwepheshe zokuphakamisa okuphuma kokunye.
Okushiwo okuvamile kocwaningo ukuthi ukunyakaza kwamandla e-barbell esindayo kuhlanganiswe nokunyakaza kwamandla e-kettlebell kungase kube inhlanganisela efanele yezinjongo zamandla nezimo.
Ingozi yokulimala iyancipha
Uma uzilungiselela wena noma iqembu ukuthi lenze kangcono kwezemidlalo, yilokho okugxilwe kukho, hhayi amathuluzi owasebenzisela amandla nesimo. Akekho onendaba ukuthi ukuhlanzeka kwakho kuhle kangakanani uma ungumshayisibhakela okhishwa zonke izimpi.
Umphumela omkhulu ekuphakamiseni ama-Olympics ingozi yokulimala kubo. Ngisho nokuhluka kwamandla okulula kucasula izihlakala zabadlali abaningi, uma kungekho okunye.
Kwesinye isikhathi izingozi zokulimala esinazo ngokuzikhandla ejimini zifakwa engcupheni ngenhloso ukuze kubekwe umsubathi ekulimaleni kwezemidlalo. Ngeshwa, ezinye zezingozi ngokuphakanyiswa kwama-Olympic aziphambanisi nokunye okuningi, ngaleyo ndlela zehlise kuphela inani lazo njengamathuluzi wamandla nawokulungisa.
Ama-Kettlebell swings awanazo izinkinga ezinjalo. Njengoba sishilo ngaphambili, ukunwebeka okulayishiwe abakwenzayo ngokusebenzisa ama-hamstrings kunenzuzo emidlalweni eminingi kanye abacindezeli izihlakala eziyinqaba.
Ingozi encane yokulimala okuvela kumakheshi ngokwawo, amathuba amakhulu okuncishiswa kokulimala, kanye nembuyiselo enkulu ngesikhathi esincane esitshaliwe konke kuyahlangana ukuze kukwenze kube yinto engenangqondo ukukhetha ama-kettlebell swings njengamandla akho namandla okusebenza. .