I- kettlebell snatch yinto yokuzivocavoca umzimba wonke eyenza lonke uhlangothi lwe- posterior lomzimba (ohlangothini lwangemuva ongemuva, izintambo ezingemuva, emuva) ngenkathi ukwakhiwa kwamandla, amandla, ukuxhumana nokuqina komzimba kanyekanye. Ngenxa yobuningi bayo, i-Snatch ivame ukubizwa ngokuthi yiNkosi / iNdlovukazi ye- Kettlebell .
Isifundo
Qala nge kettlebell phansi phambi kwakho.
Njengoba izinyawo zakho zihamba ngecala elikude (kodwa hhayi elibanzi), hlala emuva ukuze ulayishe izinkalo zakho futhi uthathe i-kettlebell ngeminwe yakho njengoba ungathanda ukuSwitha. I-Kettlebell iyabuyela emuva emkhatsini wemilenze yakho lapho uqala ukuma, ulayishe ngokuqhubekayo izinkalo.
Gcina ingalo exhunywe emzimbeni bese unwebisa amadolo nezinkalo zakho, uvumele i-inertia ye-Kettlebell ukuthi idonse isandla sakho phambili. Njengoba nje ingalo iqala ukuhlukanisa nomzimba, yenze ngokushesha iKettlebell ngokusheshisa ngokusemandleni akho ngokudonsa ngokushesha nge-hip, elandelwa yi-shrug yesicupho sakho. Uma uhlwitha ngesandla sakho sokunene, phinda ngamandla ngomlenze wakho wesobunxele uphinde ubuyele emuva nge-hip yangakwesokudla, uphinde uhlasele ngesicupho esifanele. Njengoba i-Kettlebell ishesha phezulu, khipha iminwe bese ufaka isundu esingaphansi kwesibambo. Vumela umfutho ukuhambisa insimbi yonke eya phezulu nokukhiya / ukulungisa ingalo yakho endaweni ephakanyisiwe ngokugcwele, isikhundla se-lock heading esifana nesimo esiphezulu ku-Press noma Push Press (isithupha sibheke emuva, akukho noma ukujikeleza okuncane ehlombe).
Kusukela endaweni yokuvala yokuphuma phezulu, shiya i-kettlebell emuva bese ubeka isandla sakho ngakwesokunene sakho, futhi uncike emahlombe nasemzimbeni ongaphezulu uphinde ungene esitokisini sokungcola njengoba ususa isisindo sakho emlenzeni ohlukile (uma uhlwitha ngesandla sakho sokunene, shiya umlenze wesobunxele).
Gcina izinyathelo zakho kanye ne-torso enwetshiwe ngokugcwele futhi ulethe ama-triceps akho ukuxhuma ku-torso yakho.
Ngesikhathi nje ingalo ixhuma ku-torso, gcwalisa ukunyakaza ngokudonsa isandla kuwe ukuguqula emuva ekukhoneni (ukudonsa isandla sakho emuva ukuze ubambe isibambo ngeminwe). Landela i-kettlebell emkhatsini wemilenze engena emuva. Phinda lesi simiso somculo ukuze uqhubeke nokukhipha ukuphindaphinda okuphindaphindiwe.
Ukufingqa lezi zinyathelo eziyisithupha zokunyakaza kwe-Snatch:
- I-Inertia ephansi egijima ukuze uthole i-kettlebell ehambayo
- Ukusheshisa okusheshayo kudonsa nge-hip nesicupho ngenkathi uqhuma ngonyawo oluhlukile
- Faka isandla esingaphansi kwesibambo ngesibindi sibheke emuva
- Fixate (ukukhiya) i-KB ngaphezulu
- Sula i-trunk emuva ku-hyper-extension
- Donsela emuva emuva futhi ushintshe ukubopha emuva
Ukuphefumula
Phuma ngokuphumelelayo emlonyeni lapho uqala khona ukuhamba, uphinde uphinde uphume njengoba i-kettlebell ifinyelela endaweni ephezulu, uphinde uphinde uphinde uphume njengoba kettlebell igxuma ngemuva kwakho. Ukuphefumula okungu-3 kokuphindaphindiwe oku-1. Esikhathini sokuvala okuphezulu, thatha ukuphefumula okunye okudingekayo ukuze uphinde uphefumule futhi uhambe ijubane (isivinini) sokunyakaza, ukuze ukwazi ukusekela umzamo isikhathi eside futhi ngaleyo ndlela uzuze ukuphindaphinda okuningi.
Ukuze uthuthuke ngokwengeziwe ekunqobeni i-kettlebell esesikhundleni esiphakeme, qalisa ukwenza i Half Snatch njengendlela ehlukile.
Izingxenye zokuqala ze-Snatch zinjengoba ngaphambili zichazwe esikhundleni se-Overhead lockout. Kodwa-ke, ku-Half Snatch, shiya i-kettlebell kusuka esikhundleni se-Overhead Lockout ngqo phansi esifubeni endaweni ye-Rack, bese uphonsa insimbi evela esifubeni, efana nengxenye ephansi ye-Clean. I-Half Snatch inciphisa ububanzi bokuhamba nokuvinjelwa kokudonsa, kukunika isikhathi esengeziwe sokufunda ukulawula okulungile kokuhamba.
Uma uqiniseka ngeHalf Snatch, zama i-Snatch egcwele, wehla esikhundleni esiphambili ekuqhunyeleni okuqhubekayo kokuya emuva.
Uzofuna ukusebenzisa ukuchofoza okuningi ezandleni zakho kanye neminwe kanye nesibambo se-kettlebell, ukuvimbela i-kettlebell ekuphumeni kwesandla se-sweaty.
Faka le mihlahlandlela ukuze usebenze ekuthuthukiseni ukunyakaza kwe-rhythmic Snatch, futhi maduzane uzoqonda ukuthi kungani iS Snatch yiNkosi noma i-Queen of the kettlebell.