ʻO ka Maʻemaʻe a me Jerk kekahi o nā hana hāpai i ka hoʻokiʻekiʻe kaumaha i neʻe i ka hoʻomaʻamaʻa crossfit hana.
Ma muli o ka paʻakikī loea o ka hoʻoikaika kino, ma ke ʻano he rula, hoʻokomo ʻia ka pahu bale i loko o ka papahana hoʻomaʻamaʻa e nā poʻe ʻaleʻa ʻoi aku ka mākaukau a hoʻomaʻamaʻa, eia nō naʻe, nui nā poʻe hoʻomaka e hoʻāʻo e hana i ka pākī (eia naʻe, pinepine hewa ʻole) i kā lākou aʻo. I kā mākou ʻatikala o kēia lā, e kaʻana like mākou me ʻoe ke ʻano o ke aʻo ʻana i ka hoʻokō pololei ʻana o ka pahu barbell a e kōkua ia e hōʻemi i ka makaʻu o ka ʻeha.
He aha kā mākou i kēia lā e like me ka hoʻolālā:
- No ke aha ʻoe e hana ai i ka pahu barbell?
- ʻEnehana hoʻoikaika kino
- Nā hewa o nā mea pāʻani novice
- Nā kūlana haʻuki kūhelu
- Pehea e hoʻokō ai i ka hoʻonui ʻana o nā anakuhi mana ma kahi kiko?
- ʻO nā hui Crossfit me ka pahu pahu.
No ke aha e pono ai kēia hoʻoikaika kino?
I koʻu wā kamaliʻi, ʻoiai ma mua o ka hoʻomaka nui ʻana e komo i nā haʻuki, aloha nui wau i ka nānā ʻana i nā hoʻokūkū hāpai kino. He haʻuki nui maoli nō kēia, a he nui nā mea haʻuki, e like me Yuri Petrovich Vlasov, Leonid Ivanovich Zhabotinsky, Vasily Ivanovich Alekseev a me nā mea ʻē aʻe, ua waiho i kahi hoʻoilina haʻuki nui loa, a ke hoʻomau nei nā hopena phenomenal i nā mea pāʻani mai nā wahi a puni o ka honua a hala nā makahiki.
Hana nā mea hāpai i ka mea hoʻomaʻemaʻe i ka barbel a me ka jerk i ka hoʻokūkū, aʻo kā lākou hana nui ka hāpai i ka nui o ke kaupaona. Ma CrossFit, alualu mākou i mau pahu hopu ʻokoʻa, ke hana nei i ka jerk i mea nui e hoʻonui ai i ka tonnage a me ka ikaika o ka hoʻomaʻamaʻa holoʻokoʻa.
ʻAʻole wau ʻike e pili ana iā ʻoe, akā noʻu nā paʻakikī i loaʻa i ka pahu barbel ka mea paʻakikī loa ma muli o nā kaupaona hana pono a me ka pono e ukali i ke ʻano pololei me ka nīnau ʻole. Inā heluhelu ʻoe i ka huina tonnage no kahi hoʻoikaika, loaʻa iā ʻoe kahi helu nui. Akā ma hope o ka pau ʻana o nā pilikia āpau, no ka paʻakikī o lākou, hiki mai kahi manaʻo leʻaleʻa, ke ʻike nei wau ua hana wau i 100%.
I ka wā o ka pahu barbell, hana nā mākala aʻe: ka quadriceps, glutes, spine extensors, a me nā deltoids. No laila, paipai wau i ka hāʻawi pololei ʻana i ka ukana i loko o ka pule, no ka laʻana, ʻaʻole e hana ana i nā hana hāpai hāpai kaumaha i hoʻokahi hana a me nā mea make kaumaha a me nā squats mua i kekahi. No laila, ʻaʻohe manawa o kou mauʻiʻo e ola ai, e hiki mai ana ka hoʻomaʻamaʻa nui ʻana, kahi e alakaʻi ai i ka ʻole o ka holomua i ke aʻo ʻana, ka ʻeha mau o nā mākala, ka luhi mau loa, nā haunaele hiamoe a me ka pau ʻana o ka ʻōnaehana ʻōiwi waena.
ʻInikia pahu paʻi Barbell
Ma muli o ka paʻakikī ʻenehana o ka hoʻoikaika kino, paipai wau iā ʻoe e ʻimi i ke kōkua mai kahi loea mākaukau. Ma lalo wau e hoʻāʻo ai e wehewehe i ke kikoʻī i hiki ke ʻano pololei no ka hana ʻana i ka pahu, akā me ka nānā ʻana mai waho mai hiki iā ʻoe ke loiloi me ka noʻonoʻo i ke ʻano hana, kuhikuhi i nā hewa a kōkua i ka papa e hoʻokō i ka hopena i makemake ʻia.
He hana hoʻoikaika paʻakikī ka kū ʻana o ka jerk, a ke hoʻohanohano nei nā mea kaila kaumaha ʻoihana i ke ʻano no nā makahiki. Hōʻike ka jerk o ka pā i kahi ʻano nui o ka neʻe, a ʻo ka neʻe ʻana he mau pae ʻē aʻe: ka haehae ʻana i ka ʻaukā mai ka papahele, hoʻoliʻiliʻi, ʻūlū ʻana, kaomi ʻana a me ka ʻoki ʻana i nā "ʻūpā". E hana ʻokoʻa ʻia kēlā me kēia pae i mea e maopopo piha ai nā biomekanika o ka neʻe. I kekahi hihia ʻaʻole ʻoe e wikiwiki inā ʻaʻole hāʻawi ʻia ʻoe i kahi pae kaʻawale. Hoʻomaka e hoʻomaʻamaʻa iā lākou me nā kaupaona liʻiliʻi a hiki i ka hauʻoli ʻana o ke kaʻi me kāu hana. A laila hiki iā ʻoe ke hoʻomaka i ke kāomi ʻana, e hoʻomaka hou ana me nā kaupaona haʻahaʻa.
ʻO ka haki ʻana i ka pā mai ka papahele
Kūlana hoʻomaka:
- Wawae ka poohiwi wawae;
- Paʻa nā lima i ka pā ma mua o ka poʻohiwi me ka paʻa "laka";
- Hoʻokaʻawale iki nā manamana wāwae, moe ke kikowaena o ka umekaumaha ma nā kuʻekuʻe wāwae;
- E mālama pololei i kou kua, ʻoiai e mālama ana i ka lordosis kūlohelohe i ka hope i lalo;
- E hoʻoneʻe i nā poʻohiwi i hope, e kuhikuhi i ka maka i mua.
ʻO kā mākou hana ka hāpai i ka barbel mai ka papahele me ke kōkua o kahi ikaika ikaika mai nā wāwae a hoʻi i hope a hāʻawi iā ia i ka holomua kūpono i mea e hoʻolei ai iā ia i ka umauma. E hoʻokiʻekiʻe i ka pā ma luna o ke kuli, ʻoiai ke kokoke i ka shin i ka hiki.
Hoʻohaʻahaʻa
I mea e hāʻawi ai i ka barbel holomua a hoʻolei iā ia i ka umauma, pono ʻoe e hoʻoponopono i kou mau wāwae a me ke kino, kū i luna o kou manamana wāwae (ʻae ʻia kahi lele liʻiliʻi), pelu i kou mau lima a "ʻae" iā ia me kou umauma, ʻoiai ma ka manawa like e hoʻomaka ana e hoʻohaʻahaʻa iā ʻoe iho i kahi squat. I kēia hihia, pono e lawe i nā kuʻekuʻe i mua ou.
Palapala Kauoha
Ke kū nei ka pā i ka pae o ka plexus o ka lā, hoʻomaka mākou e squat ma lalo o ia, ʻoiai ke hoʻomaka nei me ka neʻe ʻana o nā poʻohiwi i ka umauma. Inā hana pololei ʻia nā mea āpau, ma kahi o ka hapalua o ka squat, pono ke "pā" e hāʻule i kou umauma. Noho mākou me ia ma ko mākou umauma i ka amplitude piha, e ala aʻe a hoʻoponopono iā mākou iho. He mau kekona ʻelua kā mākou e hōʻiliʻili ai i ko mākou ikaika a hoʻomākaukau no ka kaomi. I ka wā o ka pā o ka pā, pono e hoʻohuli i nā kuʻekuʻe o kekahi i kekahi i mea ʻole ka lāʻau i kou umauma, akā ma kou mau poʻohiwi.
Ejection + ʻūmiʻi peʻa
Me ka neʻe pahū o nā wāwae a me nā puʻupuʻu, hoʻomaka mākou e pahu i ka lāʻau i luna, ʻoiai e hana ana i ka squissor "scissor". Hana kekahi mau mea hāpai i ka squat split, akā ma muli o nā hiʻohiʻona anatomical o ka hapa nui o ka poʻe, ʻoi aku ka maʻalahi o ka squissor squat iā lākou a ʻae iā lākou e hāpai i ka nui o ke kaupaona. Hana mākou i kahi lele liʻiliʻi, e lawe ana i kekahi wāwae i mua a i kekahi i hope. Kūlike ka neʻe me nā barela lung. Ke loaʻa iā mākou ka helu kaulike, kau mākou i ka wāwae hope i mua a hoʻoponopono iā mākou iho i kēia kūlana. Hiki ke hoʻokuʻu ʻia ka pahu i ka papahele.
Ke aʻo kikoʻī i ke ʻano o ka hoʻokuʻi ʻana i ka pahu i ka wikiō:
Nā hewa hewa o ka poʻe hoʻomaka mua
- Lawe ʻia ka pahu ʻana i waho o ka pā ma muli o nā hana o ka quadriceps a me nā puʻupuʻu, ʻoiai nā delta a me nā triceps ke kuleana no ka hoʻopaʻa ʻana i ka papahana. Mai huikau i ka maʻemaʻe a me ka jerk me ka Schwung a i ʻole ka pākaua o ka pūʻali, ma aneʻi ʻaʻole mākou e lūlū i ko mākou poʻohiwi, ke uhaʻi nei mākou i nā kānāwai o ka physics.
- Mai hopu a kāpae i nā sneakers maʻamau a i ʻole nā sneakers. Mai mālama i kahi mau kaukani mau rubles a kūʻai aku i nā kāmaʻa hāpai maikaʻi maikaʻi kiʻekiʻe, e kōkua lākou e mālama i ke kino i ke kūlana kūpono i ka wā o ka squat. I hoʻokahi manawa, ua hoʻohui au i 40 kg i ka squat me ka barbel i loko o ʻelua mau hana, ma ka hoʻololi ʻana mai nā sneakers i nā kāmaʻa hāpai. ʻO ka holomua maʻemaʻe a me ka jerk ʻaʻole i liʻuliʻu i ka hiki ʻana mai.
- E noi i kahi mea hoʻomaʻamaʻa akamai. ʻAʻole hiki iā ʻoe ke hāʻawi i kahi ʻenehana kuʻikuʻi pololei iā ʻoe iho, aia wale nō me ka nānā o waho e hiki ai iā ʻoe ke hoʻoponopono i ke ʻano, e pili ana i nā hiʻohiʻona anatomical o ke kino.
- E nānā pono i ka hoʻolōʻihi ʻana i kou mau lima a me kou kuʻe lima. Ke kau ʻia ka pā ma ka umauma a huki ʻia nā kuʻe lima i mua, aia nā hono a me nā ligament ma lalo o ke koʻikoʻi nui. E hoʻohana i nā hana static-hōʻeuʻeu e hoʻoikaika hou i kāu ligament a me nā uaua.
Nā Kūlana
Ma hope aʻe, ua hoʻomākaukau mākou nāu nā kūlana kūhelu no ka pahu bele no ka makahiki, i ʻae ʻia e ka FTA o Lūkia.
Ka papa o nā kūlana no nā kāne (ka nui: jerk + snatch, kg):
Māhele kauona | Hanana hui (kg) | ||||||||
Nā mākua | Keikikāne 11-15 makahiki | ||||||||
MSMK | MC | CCM | 1 | 2 | 3 | 1 jun | 2 jun | 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 | – | – | – |
Ka papa o nā kūlana no nā wahine (ka nui: jerk + snatch, kg):
Māhele kauona | Hanana hui (kg) | ||||||||
Nā mākua | ʻO nā kaikamahine 11-15 mau makahiki | ||||||||
MSMK | MC | CCM | 1 | 2 | 3 | 1 jun | 2 jun | 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 | – | – | – |
Pehea e holomua ai i ka maʻemaʻe a me ka jerk?
ʻO ka mea huna o ka pā ikaika e hana i nā ʻaoʻao pākahi o ka neʻe a hana i nā hana kōkua.
Hana i nā hana aʻe:
- kahi kī pā o ka pā e hana ʻokoʻa i ka hoʻokuʻi ʻana i ka lāʻau ma luna o ʻoe iho;
- nā squats luna a me nā squats mua e hoʻoikaika i ka squat;
- nā lung nui me ka barbel ma nā poʻohiwi i mea e maʻalahi ai ke ala aʻe mai nā "ʻoki";
- hoʻomaha hoʻomaha - pili kēia hoʻolālā i ka hoʻokaʻawale ʻana i ka sekona 1-3 a i ʻole ka squat piha ma mua o ka hoʻopau ʻana i ka hoʻoikaika kino.
- deadlift mai nā pulu, nā hyperextensions me nā kaupaona hou a me kāu hana ʻōpū punahele a wīwī e kōkua iā ʻoe e hoʻopaʻa akāka i kāu kumu i ka wā e ala aʻe ana mai ka squat a pale i ka ʻeha ma ka iwi kuamoo.
Nā pānaʻi Crossfit
Aia i ka papa ma lalo kekahi mau hana CrossFit i loaʻa kahi pahu pahu. Nānā: ʻaʻole kūpono kēia i nā mea hoʻomaka, no ka mea hoʻohui ia i nā mea āpau o kahi hoʻomaʻamaʻa "hardcore" maoli, ʻo ia hoʻi: nā hana kaumaha, hana kiʻekiʻe, hana hoʻoikaika pahū, tonnes nui a me nā ukana paʻakikī ma nā pūʻulu muscle āpau.
Holo-hoʻomaʻemaʻe-Holo | Hana i nā jerks 10 a me kahi sprint 400m. 3 puni i ka huina. |
Ekolu ʻekahi | Hana i nā pahu he 10, a me nā pahu make he 20. 5 wale nō puni. |
2007 | Hana i ka hoe 1000m a me 5 puni o 25 mau huki a me 7 mau jerks. ʻO ka hana e mālama i loko o 15 mau minuke. |
Ka lokomaikaʻi koko | Hana i nā jerks 30 barbell, 30 mau bipi lele, 30 mau huki, 30 noho, 30 squats, 30 jerks (ma ka papahele) 60kg barbell |