ʻO Kettlebell jerk

Nā hana Crossfit

6K 0 12.02.2017 (hoʻoponopono hou ʻia: 21.04.2019)

ʻO Kettlebell jerk kahi hana i hoʻohana ʻia e nā mea kaumaha a me nā hāpai kettlebell e hoʻomohala i ka ikaika a me ka wikiwiki i ka maʻemaʻe a me ka jerk. Ke hoʻomaʻamaʻa ʻana i ke ʻano o ke keʻa, hiki iā ʻoe ke hana i kēia hoʻolālā me ka hoʻohana ʻana i hoʻokahi a i ʻole ʻelua kettlebells - no laila ʻaʻole ʻoe e hana i nā hana kōkua maikaʻi a hoʻonui i kāu hopena kiʻekiʻe loa ma ka barbel maʻemaʻe a me ka jerk, akā hoʻololi pū kekahi i ka ukana hoʻomaʻamaʻa ma o ka hana ʻana i kahi nui o nāʻiʻo paʻa. kuleana no ke kūlana o ke kino.

Ma kēia ʻatikala e nānā mākou:

1. He aha nā pono o ka hana ʻana i ka hoʻoikaika kino;
2. ʻEnehana hoʻoikaika kino;
3. ʻO nā hui Crossfit i loko o kahi kettlebell jogging.

Nā keu pono o ka hoʻoikaika kino

He aha ka hana o ka kettlebell jerk shvung? Ua kaulana kēia hana ma waena o nā mea pā o ka crossfit, ka hāpai kino a me ka ikaika ma muli o ka hiki iā ia ke hana me nā kaupaona kūpono a kaumaha i nā hui muscle e like me quadriceps, glutes, hamstrings a me nā trapezius muscle. ʻAʻole like me ka press press (kettlebell a i ʻole barbell), ʻaʻole hoʻohana ka push push i nā mākia deltoid a me nā triceps, ʻoiai ke huakaʻi nei ka papahana i ka nui o ka amplitude ma muli o ka impulse i hāʻawi ʻia e nā wāwae.

Ma ka hoʻokomo ʻana i ka kettlebell jerk i loko o kāu mau hana CrossFit, hiki iā ʻoe ke hana i ka nui o nā seti hou a me nā ligament e hiki ke hoʻokau i kāu wikiwiki i ka palena. Eia hou, e hoʻonui nui ʻoe i kou ikaika pahū a me ke kūlike ʻana me ka hoʻohana ʻana i kahi nui o nā mākala.

ʻEnehana hoʻoikaika kino

Pehea e jerk ai i kahi jertle kettlebell?

Hoʻokahi kaupaona

E noʻonoʻo mua pehea e hana pono ai i kahi kettlebell jerk:

1. E lawe i kahi e hoʻomaka ai: kapuaʻi poʻohiwi-ākea ka laulā, kapuaʻi kaʻawale, hoʻi pololei. E hāpai i ke kaumaha mai ka papahele a laka i kēia kūlana.
2. Hāpai mākou i ka kettlebell ma ka umauma. Pono e hoʻokō ʻia ka neʻe ma muli o ka momentum i hana ʻia e ke kūkulu ʻia ʻana o nā pelvis, e hoʻāʻo e hoʻokomo ʻole i nā biceps a me nā forearms.
   
3. Hoʻomaka mākou e hana i ka jogging shvung. ʻO ka ʻokoʻa ma waena o ka pāomi a me ka ʻume mākenēki o ka kettlebell ka mea i ka pāomi push hana mākou i kahi ʻano o ka mīkini kū kū, e like me ka hana ʻana o ka wāwae, ʻoi aku ka paʻakikī o ka pāʻomi pahu. ʻO kā mākou hana ka hana i kahi pahū me ko mākou mau wāwae, a laila e noho ma lalo o ka papahana a kū pū me ia. Pono e hana i ka neʻe me ka wikiwiki a me ka ikaika i hiki a hele pū me ka hanu ikaika; i kēia manawa ke noho mākou ma lalo o ka kettlebell (a i ʻole mālama mālama, e like me ka ʻōlelo a nā mea hāpai kaupaona), pono e hoʻopaʻa ʻia i ka lima pololei.
   
4. I ka manawa ma luna o ka kettlebell iā mākou, ʻo nā mea i koe ke kū aʻe a hoʻoponopono piha. Ma hope o kēlā, e hoʻohaʻahaʻa i ka kettlebell i ka umauma a hana i kahi hana hou.

ʻElua paona

Hana ʻia ka pahu kuʻi o nā kaupaona ʻelua penei:

1. ʻO ke kūlana hoʻomaka e like me hoʻokahi kettlebell shvung.
2. Hāpai mākou i nā kaupaona ʻelua i ka umauma. Hoʻomaka mākou i ka neʻe ma muli o ke kowali o ke pelvis, akā hāliʻi iki ke kino i hope e kiʻi i nā kaupaona a hoʻomaka koke i ka shvung.
   
3. I kēia manawa pono mākou e pahu i nā kettlebells a ma ka manawa like e hele i ka squat. I ka manawa like, he mea nui e hoʻopaʻa i kou kua i pololei a pololei i nā kaupaona i luna, ʻaʻole ma ka piʻo - ma kēia ala ʻaʻole ʻoe e lilo i kāu kaulike a maʻalahi e hele i waho o ka squat.
   
4. Ke piʻi aʻe nā kettlebells i kahi kiʻekiʻe loa, hoʻoponopono mākou iā lākou i nā lima kīkōkō a ala aʻe mai ka squat ma muli o ka hoʻāʻo o ka quadriceps.

Nā pānaʻi Crossfit

Ma loko o ke kiʻina o nā paʻakikī i hōʻike ʻia ma lalo, hiki iā ʻoe ke hana i kahi shvung me hoʻokahi a ʻelua mau lima. Hoʻololi i ka ukana ma muli o nā hana e kū i ka hana o kēia lā: hana ʻia me hoʻokahi a ʻelua mau lima i ka manawa like.

E nānā i ka wikiō: Single Kettlebell Clean and Jerk (Iulai 2025).