Jerking izisindo: imishini. Bonisa ezinesisindo

Ukuze omunye ethandwa kakhulu ezemidlalo bamandla eYurophu zihlanganisa izinsimbi, saliphi kukhona imisebenzi efana nethonya futhi push izinsimbi. Zenze lemali isikhathi isikhathi esithile. Weightlifting ezemidlalo libhekisela izinhlobo of weightlifting, it is kabanzi eYurophu nase ezweni elaliyiSoviet Union. Lo msebenzi kubagijimi Okuyınqo, ongakwazi ukuyiphakamisa kunomthwalo omkhulu ekhanda lakhe.

Ukuguga isisindo kungenziwa ngokuthi umbono abasha njengoba udumo olukhulu aluthola kuphela ekuqaleni kwekhulu lamashumi amabili. Unyaka nonyaka kuba abalandeli abaningi emhlabeni wonke, kubangelwe ubuqhawe WaseYurophu futhi yenza izwe. Ngakho, niyabo, maduze e-Olympic.

Njengoba isisindo wangena ukudlala lo mdlalo?

Uma sithungathe umlando waleli OSOZINYAMA bama, ungabona ukuthi Jerk isisindo okokuqala embukisweni a ondlovukayiphikiswa esekisini. imibhalo yesandla Iningi kuphela ukuqinisekisa ukuthi abasubathi khona compulsorily (kanye wabavocavoci, jugglers futhi Clowns) e zulazulani isekisi troupes. Izinjongo abasubathi kwakuhlanganisa Ukuvikelwa insimu futhi amalungu qembu.

Ngokusho kwamaphepha zomlando, abadlali esekisini, eminye ekubhekaneni wobuphoyisa, ebizwa ngokuthi enforcers umthetho. Kamuva kwathatha igama ngokwayo amandla esiphezulu. Kubonakala sengathi isifiso kubabukeli ngemva kokuvakashela kwezamahlaya babe njengoba ayimiqemane ukuqala isisindo ephakamisa eYurophu.

Uma Usayikhumbula yini indaba umsubathi emangalisayo Ivana Maksimovic Poddubny, ngeke kube nzima ukuqonda ukuthi isisindo-bephakamisa umbukiso ukuzijabulisa hit big-isikhathi kwezemidlalo.

Izinyathelo ngowokuqala ukuphakamisa izinsimbi ezisindayo

Ukufunda izindaba nabagijimi abavelele izithixo ka Ezinsukwini zokuqala, ungakwazi ziyamangala lapho ukufana okukhulu beseyizingane ne yobuntwana intsha ngayinye guys isilinganiso. Uma ugxumele kwemicabango esidlule, singakhumbula khona izisindo indlu yonke umngane lwesithathu noma isihlobo. Hlangana like imishini ezemidlalo kungaba eduze kombhede, emphemeni, studio ngisho ekhishini. Kulo mBhalo, akucaci ukuthi kungani, isisindo kwaba phezu plate, ebhakedeni iklabishi, njll Futhi njalo uma uza ukuvakashela, umfana kamakhelwane ukhukhulwe nothuli, kepha izandla zakhe zibuye beya wazama ibenze isisindo up.

kamuva Iminyaka baqina insizwa kufanele izikhathi eziningana ngesandla esisodwa ukuze ibenze isisindo uphuzi ngamazwi athi "16 kg", futhi kamuva Green - isisindo 24 kg ongazihlwitha. Futhi ngezinye izikhathi, ngomona ukubukela njengoba umuntu omkhulu futhi onamandla ekucindezela isisindo ebomvu amakhilogremu 32 ngesandla esisodwa, ngangifuna ukuphinda wake Jerk ezinjalo. Ojwayelekile nje wase-a weightlifter professional ihlukanisa eyodwa kuphela - weightlifter akazange alilahle uzama ukuthuthukisa irekhodi lalo isisindo futhi inani ezinikezwa.

Ukuthandwa ngenxa ukungabi izindleko

Nezici ezithile ukuze yiluphi uhlobo ezemidlalo uzimisele kuphela isifiso. Kudinga ukusebenza ngokomzimba namakhono zezimali. Amangqamuzana abaMhlophe, kuhlanganise izakhamuzi ezweni elaliyiSoviet Union, ngisho evumela izingane ukuzijayeza weightlifting ezemidlalo. ukuthandwa Omkhulu kokuthunyelwe isisindo-ephakamisa kwaba yingenxa yokuntuleka izindleko zezimali.

Jerking izisindo babekwazi ukwenza ngesikhathi sesiqhema, kwanele ukuba dumbbell eyodwa nje egcekeni elikhulu. Azikho ezinye imishini ngesimo izingubo, izicathulo kanye amabhande kwakungafanele aphume umbuzo. Mayelana kuhlomisa izingane zafunda kuphela ngesikhathi soMqhudelwano sesihloko iqhawe idolobha noma isifunda. Njengoba izinkinga metal wayengekho kuleli zwe, intengo izinsimbi ukuba kufinyeleleke kuso sonke isibalo sabantu. ezihlukahlukene elikhulu Umumo nezinhlobonhlobo emakethe, kuhlanganise izinsimbi egoqekayo futhi adjustable, uphawula ukuthi ukuthandwa okukhulu kettlebell ephakamisa e-USSR.

Umsuka kettlebell ephakamisa ebuthweni

Noma ubani waba yisosha wamaSoviet wawungafuni angakusho ukuthi yini i-SKA. Endaweni ethile eduze CSKA. Kuyinto ngenxa Army Sports Club, izigidi zabantu ziye safike bajwayelane ezemidlalo namanje yisosha, bese, okwakuyothi emashumini eminyaka kamuva, safaka uthando temidlalo lezingane zabo nabazukulu.

Boxing, i-wrestling, jerking izisindo, ebhentshini izinsimbi, ibhola, i-hockey, inqwaba yamanye ezemidlalo yayiqhutshelwa abahlonishwayo empini. Kungakhathaliseki ukuthi amabutho ukukhonza amasosha - khona izinsimbi zingatholakala hhayi kuphela egalaji ithangi futhi egumbini elingaphansi impi esheshayo engahlomile kakhulu, ngisho abagibele ngwenya kwaba imishini ezemidlalo. push Classic sezisindo ezimbili ngesikhathi esifanayo wabizwa ngokuthi "kwamanzi isosha Jerk." Ngibonga usizo we weightlifting isimo ezweni elaliyiSoviet Union usesikhundleni okuholela e weightlifting.

Imithetho kudingeka wazi konke

Umncintiswano usebenzisa dumbbells enesisindo 32, 24 no-16 kilograms. amalungu eqembu zihlukaniswe ngezigaba, lapho winner kunqunywa ngamunye ekilasini isisindo, kokubili amadoda nabesifazane.

isigaba seminyaka yobudala ezine:

1. Kusukela eminyakeni engu-14 kuya ku-16 ubudala - amantombazane nabafana abasebancane.
2. Kusukela eminyakeni engu-17 kuya ku-18 ubudala - nabafana abadala kanye namantombazane.
3. Kusukela eminyakeni engu-19 kuya ku-22 ubudala - Juniors kanye Juniors.
4. abaneminyaka engaphezu kuka-22 - isigaba omdala besifazane nebesilisa.

Uma abahlanganyeli eziningana umphumela ofanayo, ukunqoba is amaphuzu kulabo ababenegunya isisindo kancane ngesikhathi nesisindo-e. Uma isimo uhlala impikiswano, ukunqoba kunikezwa umuntu wokuqala owakhuluma ku-draw. Ukuguga isisindo siqukethe eyala ezintathu:

1. Jerking izisindo isandla badedelane. Isiyalo kwabesifazane.
2. Pushing izinsimbi ezimbili ngesikhathi esisodwa kusukela esifubeni kulandele ukwehlisa isikhundla Vis - ". Push on umjikelezo eside" isihloko zochwepheshe Ngoba abantu kuphela.
3. Iyadluthula izisindo esandleni ngasinye yanjalo baphokophelele izinsimbi ezimbili phezu kwesifuba - isihloko zochwepheshe "umcimbi kabili kwabesilisa."

C amasu ukusunduza izinsimbi ukujwayelaniswa

Ukuzivocavoca umfutho e kettlebell ephakamisa is kaninginingi, ebhekisela imithwalo isivinini-amandla. Kuyinto nzima iyadluthula izisindo. Le nqubo ihilela izinyathelo ezilandelayo ezilandelanayo we:

1. Qala nge jika dumbbell emuva.
2. Nokuphakamisa izinsimbi ukuze ezimfushane nengxenye.
3. Isigamu-ezimfushane, kulandele umlenze izandiso.
4. Nokuphakamisa izinsimbi esifubeni sakhe.
5. Shaja izinsimbi up ngenkathi isigamu-ezimfushane.
6. Qondisa imilenze nezingalo.
7. izinsimbi Lower esifubeni sakhe.
8. Ukuwelwa izinsimbi esifubeni.
9. Yezefundo izinsimbi edlule, ngeleveli amadolo kuya indawo yokuqala.

Ngokusho izimo, ibenze izinsimbi kudingekile ukwenza isamba esiphezulu isikhathi etshaliwe kwemizuzu engu-10. Ngokusobala, ngenxa ngesivinini kakhulu umsebenzi izinsimbi ukuzamazama uvele CrossFit.

Jerk ingalo Wabasaqalayo

Ukusebenzisa kokugcina iyona kettlebell ongazihlwitha ongazihlwitha ngaphakathi the ngcosana eziyinkimbinkimbi, njengoba kwenziwa nomunye kettlebell ngezandla zombili yanjalo. Nokho, le ndlela ukusetshenziswa mhlophe oyinselele:

1. Cala kettlebell zivuleka emuva ngemuva ezingeni kwedolo, kule indawo yokuqala.
2. Nokuphakamisa izinsimbi ukuze isigamu esinindolweni ngenkathi imilenze unbending futhi emuva.
3. Isiphetho izinsimbi phezulu isandla ngqo usuphothuliwe ngo eqondisa ngemuva kanye ezimfushane encane. Kettlebell ijikeleziswa emhlabeni ibhodi lemisindo.
4. Ukubeka izisindo phezulu phezu ingalo iqonde. Imilenze iqonde, emuva ngqo.
5. izinsimbi Lower. Ivula isisindo emhlabeni ibhodi lemisindo, aphonse isisindo phambili futhi ngokushesha ubambe ukuze shackle. Ngesikhathi ukuthunjwa isisindo arc izinsimbi ukuphuthumisa emzimbeni.
6. Hlala phansi agobe emuva, inhloko yabangamashumi inesisindo indawo yokuqala, nezinga emadolweni.

Kukhona indlela deducing isisindo phezulu ngokusebenzisa ohlangothini lapho isisindo ngesikhathi edolweni efanayo, ubizwa bagqugquzela uhlangothi. Ukusebenzisa le ndlela isetshenziswa ukuze nginciphise ukucindezeleka kusukela lumbar phakathi kokusebenzisa umzimba eziyisisekelo. Ngenxa kokususwa isisindo ngokusebenzisa ohlangothini, athlete uhola amaphuzu ngaphezulu ngokwenza iphelela more and more.

I ongumlimi kumele babe emahlombe

Kusukela ezikhathini zasendulo, nahlulele yi imidwebo idwala, umsebenzi romantic nomdlandla wala ubulili besifazane, nokuba khona athuthukile ngokuhlanganyela ehlombe kumelwe for yimuphi umuntu, kungakhathaliseki ubudala noma isimo somshado.

Athlete-weightlifter esixukwini ikhomba khona emahlombe omkhulu. Nokho, hhayi kuphela ngokuhlanganyela ehlombe ehilelekile, lapho isisindo ukuphumelela. Yikuphi imisipha abasebenza, ungabona ngokuhlola kabanzi izivivinyo imiklamo. Ngenxa umthwalo idluliswe kwamathanga ezimfushane. Isiphetho izinsimbi kusukela isikhundla sokuqala eba imisipha emuva. Push isisindo ukusabalala, ngaphezu joint ehlombe, ilayisha triceps futhi ngemilenze. It lingahunyushwa baphetha ukuthi weightlifting kuyinto base, ukuthuthukisa emahlombe ezibanzi, ukuhlinzeka extra ukuthuthukiswa umlenze imisipha, emuva nezingalo.

CrossFit nokusebenza izinsimbi

Ukuze abantu behileleka ubuciko sokufundela, befuna ukwandisa amandla nokukhuthazela, yasungulwa ngo-CrossFit - uhlelo zokushintsha njalo izivivinyo, ebanjwa ngamandla aphezulu. Lolu hlelo ivumela isikhathi esifushane ukuze ukhule ube umuntu umuntu amandla nokukhuthazela kakhulu umsebenzi othize.

Ukusebenza izinsimbi khulula e CrossFit kuhlanganisa ongazihlwitha kettlebell. Isisetshenziswa zezemidlalo ngalinye angaphansi ezahlukene, ngezinye izikhathi akhiwa abasubathi kuyo leyo ndawo. A umsebenzi yakudala CrossFit simiswe ngalendlela lelandzelako: ngokuthatha kettlebell ngezandla zombili phezu emaphethelweni arc, kubalulekile ukuba ukudonsa yona kwesilevu. Ngaphandle kokushintsha isimo yezandla zakho, ibenze isisindo ngaphezu kwekhanda lakho. Lo msebenzi wenziwa nge umfutho high kakhulu izikhathi 10-20. Kungaba kwenziwe kokubili amadoda nabesifazane.

Ukusebenzisa izinsimbi isisindo ukulahleka

Inkinga esiphuthumayo abantu kwekhulu lama-21 kuyinto ngokweqile. izimali Pretty zithandwa isisindo ukulahlekelwa nokudla, kodwa iningi lazo musa asize. Abantu abaningi uphathe ukunciphisa umzimba, kuphela ukusebenzisa ama-calories, ngaphansi kwethonya umsebenzi ngokomzimba. Isifiso ukwenza ezemidlalo ngokuvamile kakhulu wasala umqondo ngenxa zokungazimiseli ibe ngaphansi amehlo ejimini, futhi ngenxa yokuqhuba ekhaya ungenayo imali eyengeziwe ukuthenga treadmill. Ezimweni ezinjalo, kuyasiza ukuba ukuthenga izinsimbi.

Ukuncipha komzimba 100% okungenzeka neqhaza isisindo spurt. Yikuphi imisipha abasebenza ngesikhathi push? Imilenze, emhlane nasemahlombe. Noma yimuphi athlete uyazi ukuthi imisipha imilenze nemisipha emuva kukhona imisipha ngobukhulu emzimbeni womuntu. Ziyakwazi enzima kakhulu ukuba akhishwa, futhi umsebenzi wabo wachitha omningi kilojoule. Yilesi kilojoule ayigugu ukuze wonke umuntu ufuna ukunciphisa umzimba.

unomphela ngaphandle kokulibala

Njengoba usuyitadishile ngokuningiliziwe theory okuyingxenye, indaba umsuka ephakamisa kettlebell, ukusebenza inqubo, izinjongo nezindlela ukufeza imiphumela, singakwazi iziphetho ezilandelayo:

1. Weightlifting umdlalo engabizi. Ukuze amakilasi kuphela kudingeka isisindo nebhande sokuphepha yomgogodla.
2. Kettlebell umsebenzi ungenza ekhaya, ngakho-ke kufanelekile hhayi kuphela abadlali, kodwa futhi abantu abavamile abafuna ukulungisa isithombe sakho.
3. Ukuqeqeshwa izinsimbi Jerk eba imisipha core ukuthi ukunquma ingxenye yomuntu engokoqobo.
4. Weightlifting iyathandwa ngokwanele, ngokuvumela lo msubathi ukufeza imiphumela kanye ukuqashelwa ngezinga lembulunga yonke.

Kukhona isici esisodwa kuphela, okuyinto esemqoka ekutholeni sakhi ngabe umuntu ngeke kwezemidlalo okuthuthuke noma cha. Lesi sifiso!