The kettlebell snatch is body-body exercises which develop all the posterior chain of body (back side-butt, hamstrings, back) while building strength, power, coordination , and cardiovascular fitness simultaneously. Nemhaka yehuwandu hwayo, Snatch inowanzotumidzwa seMambo / Queen weK Kettlebell .
The Tutorial
Tanga ne kettlebell pasi pasi pamberi pako.
Netsoka dzako dzinenge dzakaparadzana pamusana (asi kwete zvakanyanya), gara zvakare kuti uise zviuno zvako uye ubate kettlebell neminwe yako sezvaunenge uchida kune Swing. Kettlebell inodzokera kumashure pakati pemakumbo ako apo iwe unotanga kumira, unowedzera kuvhara mahudyu.
Chengeta ruoko rwakabatana mumuviri uye wedzera mabvi ako nemaguno, uchibvumira inertia yeKettlebell kuti isvitse ruoko rwako mberi. Sezvo ruoko rwacho ruchitanga kuparadzana kubva mumuviri, kurumidza kuwedzera Kettlebell vertically nokukurumidza sezvaungaita nekukwevera nokukurumidza nehudyu, kuteverwa nekanyengeri kamuti wako. Kana uri kuchinja neruoko rwako rworudyi, shingairira nesimba nejoko rako rokuruboshwe uye udzoke neshure rakarurama, uye svetuka nemusungo wakarurama. Sezvo Kettlebell iri kukurumidza kusvika kumusoro, kusunungura minwe uye kuisa muchinwe ichidzika mukati mutsvimbo. Bvumira kukurumidza kutakura bhero yose kusvika kumusoro uye kuvhara / kugadzirisa ruoko rwako munzvimbo yakakwana yakavharidzirwa, Iyi nzvimbo yepamusoro yekuvhara yakafanana nepamusoro pemaonero mu Press kana Push Press (chimbaridzo chakatarisana kumashure, kwete kana kushanduka kwakanyanya pafudzi).
Kubva panzvimbo yepamusoro yekuvhara, ronisa kettlebell zvakare pasi nekushandura chikwande kune iwe, uye kusenderera mapepa uye muviri wepamusoro kudzokera muchigunun'una chemukati sezvaunoshandura uremu hwako kumakumbo akasiyana (kana uchibvuta neruoko rwako rworudyi, enda kune rutsoka rworuboshwe).
Chengetedza mahudyu ako uye torso yakawedzerwa mazana uye uunze hutatu hwako kuti hubatanidze kune torso yako.
Panguva iyo ruoko ruchibatanidza kusvika kuchirwere, pedza gwara racho nekukwevera ruoko kune iwe kuti udzokere kumashure kwechibatanidza (kurura ruoko rwako kumashure kuti ubate chibata neminwe). Tevera kettlebell pakati pemakumbo mumushure. Dzokorora iyi rhythmic motion kuti urambe uchiita zvidzidzo zvekuda kudzokorora.
Kutaura muchidimbu zvikamu izvi zvitanhatu zveSwitch movement:
- Low Inertia swing kuti iwane kettlebell inofamba
- Kuwedzereka kwakadonha kunokwidza nehudyu uye musungo paunenge uchitsvaga nerutsoka rwakatarisana
- Isa ruoko rwakadzika mukati memubati nechigunwe chinotarisana kumashure
- Fixate (lockout) Kira pamusoro
- Chengetedza truru zvakare mu hyper-extension
- Bvisa ruoko kumashure uye uchinje kusunga kupinda kumashure
Kupisa
Itai zvakanyanya kubva mumuromo pamusoro pekutanga kusvetuka, kuwedzera zvakare sezvo kettlebell inosvika panzvimbo yakakwirira, uye inodzokorora zvakare apo kettlebell inodzokera kumashure shure kwako. 3 kufema kwekudzokorora 1. Muchikamu chepamusoro chekuvhara, tora mhepo yakawanda sezvinodiwa kuti uwane kufema uye kuderedza kufamba (kasi) kwekufambisa, kuitira kuti iwe ugone kusimbisa kushanda kwenguva refu nekudaro uwane zvakadzokororwa zvakare.
Kuti uwedzere kuvimba mukuderedza kettlebell kubva panzvimbo yepamusoro, tanga uchitevedza Half Snatch sekusiyana.
Zvikamu zvekutanga zveNyoka ndezvakambofananidzirwa kuChigaro chekunze chekuvhara. Zvisinei, muHalf Snatch, siya kettlebell kubva paWeighthead Lockout nzvimbo yakananga kusvika muchifukidzo kusvika muRack position, uye udzore bhero kubva pachifuva, zvakafanana nechezasi yechikamu cheNyoro. The Half Snatch inoderedza mararamiro ekufambisa uye nekukurumidza kwedonhe, zvichikupa nguva yakawanda yekudzidza kutongeka kwakakodzera kwesangano.
Kana uine chivimbo neHalf Snatch, edzai Snatch yakazara, muchidonha kubva panzvimbo yepamusoro mune imwe nzira inopfuurira mukati mutsva.
Iwe unoda kushandisa zvakawanda zvekiki pamaoko ako neminwe uye kettlebell chip, kudzivirira kettlebell kubva pakubhururuka kubva muruvoko.
Isa aya mazano ekudzidzira kukurudzira rhythmic Snatch movement, uye iwe uchakurumidza kunzwisisa kuti nei Snatch ndiyo Mambo kanakadzikadzi we kettlebell kukwidza.